Macronutrient
Protein
Protein is a major nutrient the body uses to build and repair muscles, organs, skin and more, and to make enzymes and hormones. It comes from both animal and plant foods.
What it is
Protein is one of the three main nutrients (with carbohydrate and fat), made of building blocks called amino acids.
What it does
It builds and repairs tissues (muscle, skin, organs), makes enzymes, hormones and antibodies, and can provide energy.
Good sources
Meat, fish, eggs, dairy, beans, lentils, tofu, nuts and seeds. A varied diet easily provides enough for most people.
Deficiency and who is at risk
True protein deficiency is uncommon in the UK but can occur with very poor diets or certain illnesses, leading to muscle loss and poor healing. Needs are higher in some situations, such as recovery from illness.
Balance
Can you have too much?
Very high protein intakes are unnecessary for most people; a balanced diet is the sensible approach, and those with kidney disease may need specific advice.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Protein: frequently asked questions
How much protein do I need?
Most people get enough from a varied diet. Needs vary with age, activity and health; a dietitian can advise if you have specific goals or conditions.
Can I get enough protein on a plant-based diet?
Yes. Beans, lentils, tofu, nuts, seeds and wholegrains provide plenty of protein; eating a variety across the day covers the amino acids you need.
Related
More on macronutrients and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
Building nutrition or patient-education content?
We create clear, accurate, referenced health explainers and decision aids for teams and learners.