Interactive Nutrition Facts Label • October 2021
Protein 1
Protein
What It Is
Protein is found in foods from both plants and animals.
Protein is made up of hundreds or thousands of smaller units,
called amino acids, which are linked to one another in long
chains. The sequence of amino acids determines each protein’s
unique structure and its specic function.
There are 20 different amino acids that can be combined
to make every type of protein in the body. These amino acids fall
into two categories:
• Essential amino acids are required for normal body
functioning, but they cannot be made by the body and must be
obtained from food. Of the 20 amino acids, 9 are considered
essential.
• Nonessential amino acids can be made by the body from
essential amino acids consumed in food or in the normal
breakdown of body proteins. Of the 20 amino acids, 11 are
considered nonessential.
Where It Is Found
Protein is found in a variety of foods, including:
• Beans, peas, and lentils
• Dairy products (such as milk, cheese, and yogurt)
• Eggs
• Meats and poultry
• Nuts and seeds
• Seafood (sh and shellsh)
• Soy products
• Whole grains and vegetables (these generally provide
less protein than is found in other sources)
What It Does
• Protein provides calories, or “energy” for the body. Each gram of
protein provides 4 calories.
• Protein is a component of every cell in the human body and is
necessary for proper growth and development, especially during
childhood, adolescence, and pregnancy.
• Protein helps your body build and repair cells and body tissue.
• Protein is a major part of your skin, hair, nails, muscle, bone, and
internal organs. Protein is also found in almost all body uids.
• Protein is important for many body processes, such as blood
clotting, uid balance, immune response, vision, and production
of hormones, antibodies, and enzymes.
www.fda.gov/nutritioneducation
Interactive Nutrition Facts Label • October 2021
Protein 2
• Most Americans get the recommended amounts
of protein to meet their needs. However, many
individuals do not eat enough seafood, dairy,
beans, peas, lentils, nuts, seeds, and soy
products.
• There is evidence that diets lower in meats and
processed meats, rened grains, and sugar-
sweetened foods and beverages; higher in
vegetables, fruits, whole grains, low-fat dairy,
and seafood; and that regularly include nuts and
beans, peas, and lentils are associated with a
reduced risk of developing cardiovascular
disease in adults.
• The Dietary Guidelines for Americans recommend
eating a variety of protein foods from both
plant and animal sources. The guidelines also
note that most intake of meats and poultry should
be in lean forms (e.g., chicken breast or ground
turkey) rather than processed meats (e.g., hot
dogs, sausages, ham, and luncheon meats).
Dietary proteins are not all the same. They are
made up of different combinations of amino acids
and are characterized according to how many of
the essential amino acids they provide.
• Complete proteins contain all of the essential
amino acids in adequate amounts. Animal
foods (such as dairy products, eggs, meats,
poultry, and seafood) and soy are complete
protein sources.
• Incomplete proteins are missing, or do not
have enough of, one or more of the essential
amino acids, making the protein imbalanced.
Most plant foods (such as beans, grains, nuts,
peas, seeds, and vegetables) are incomplete
protein sources.
• Complementary proteins are two or more
incomplete protein sources that, when eaten
in combination (at the same meal or during the
same day), compensate for each other’s lack of
amino acids. For example, grains are low in the
amino acid lysine, while beans and nuts (legumes)
are low in the amino acid methionine. When
grains and legumes are eaten together (such as
rice and beans or peanut butter on whole wheat
bread), they form a complete protein.
Health Facts
Protein: A Closer Look
The Daily Value for protein is 50 g per day.
This is based on a 2,000 calorie daily diet—
your Daily Value may be higher or lower
depending on your calorie needs.
o When comparing and choosing foods, look at
the %DV of protein (if listed). And remember:
• 5% DV or less of protein per serving is
considered low
• 20% DV or more of protein per serving is
considered high
o Choose a variety of protein foods, such as
beans, peas, lentils, eggs, fat-free or 1% low-fat
dairy products, lean meats and poultry, seafood,
soy products, and unsalted nuts and seeds.
o Choose seafood and plant sources of protein
(such as beans, peas, lentils, tofu and other soy
products, and unsalted nuts and seeds) in place
of some meats and poultry.
o Add beans, peas, and lentils to salads, soups,
and side dishes—or serve them as a main dish.
o Substitute fat-free or 1% low-fat dairy products
and/or lactose-free versions and fortied soy
beverages for whole and 2% reduced-fat dairy
products.
o Select lean meats, poultry, and seafood, rather
than processed varieties.
o Trim or drain fat from meats before or after
cooking and remove poultry skin before eating.
o Try baking, broiling, grilling, or steaming. These
cooking methods do not add extra fat.
Use the Nutrition Facts label as a tool for
monitoring consumption of protein and choosing
protein foods that are lower in saturated fat.
The Nutrition Facts label on food and beverage
packages shows the amount in grams (g) of protein
per serving of the food. Protein generally has no
% Daily Value (%DV) listed on the label, so use the
number of grams (g) as a guide.
Food manufacturers may voluntarily list the %DV
of protein per serving on the Nutrition Facts label,
but they are required to list the %DV of protein if a
statement is made on the package labeling about
the health effects or the amount of protein (for
example, “high” or “low”) contained in the food.
Action Steps
For Monitoring Protein
in Your Diet
