Protein
Protein supplies the amino acids the body uses to build and maintain muscle, enzymes, hormones, and immune molecules. The general adult RDA is about 0.8 g per kg of body weight (~56 g/day for a reference adult male). It yields roughly 4 kcal per gram.
- Unit
- g
- RDA (adult)
- 56 g
- Energy
- 4 kcal/g
- Functions
- Building and repairing tissues, Forming enzymes, hormones, and antibodies, Supporting muscle structure and contraction, Transporting molecules and maintaining fluid balance
- Food sources
- Meat, Poultry, Fish, Eggs, Dairy, Legumes, Tofu, Nuts
- Deficiency
- Muscle wasting, edema, impaired immunity, and stunted growth (kwashiorkor/marasmus in severe cases).
Richest foods
| Bacon, Cooked | Protein | 33.9 g |
| Chicken Breast, Cooked | Protein | 31 g |
| Pumpkin Seeds | Nuts & seeds | 30.2 g |
| Turkey Breast, Cooked | Protein | 30 g |
| Tuna, Yellowfin, Cooked | Seafood | 29.2 g |
| Beef Top Sirloin, Cooked | Protein | 29 g |
| Tuna, Skipjack, Cooked | Seafood | 28.2 g |
| Ground Turkey, Cooked | Protein | 27 g |
| Pork Chop, Cooked | Protein | 27 g |
| Beef Liver, Cooked | Protein | 26.5 g |
| Pork Tenderloin, Cooked | Protein | 26.2 g |
| Ground Beef, 90% Lean, Cooked | Protein | 26.1 g |
Amount per food's listed serving.