The coffee shop scene has evolved dramatically, with flavored lattes now offering a protein boost. If coffee isn’t your preferred drink, options like sparkling protein blue raspberry lemonade and protein strawberry limeade are also available.
And for those who stick to water? There’s protein water for you!
Don’t overlook the introduction of protein popcorn, protein Pop-Tarts, and even protein-packed macaroni and cheese.
It truly is a protein extravaganza, and federal health officials are embracing this trend.
Recently, health authorities unveiled new dietary guidelines aiming to boost Americans’ protein consumption. A fresh federal initiative, RealFood.gov, which launched in January, has boldly proclaimed that the U.S. is “ending the war on protein.”
If you’re feeling overwhelmed by these guidelines, there’s no need to surrender just yet.
We consulted with registered dietitians—nutrition experts with the credentials to guide us on vital questions pertaining to protein.
What Role Does Protein Play?
Protein is a fundamental macronutrient composed of amino acids, which are vital for cellular structure. When you ingest protein-rich foods, your digestive system breaks it down into amino acids—some of which your body cannot synthesize on its own. These amino acids are essential for creating and repairing tissues like muscle and bone.
“Think of protein as the bricks and mortar of your home—no matter where you roam, it’s foundational,” explains Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Which Foods Are High in Protein?
Common protein sources include meat, beans, nuts, milk, and eggs.
According to Anderson-Haynes, many Americans primarily obtain protein from animal products, but there are also excellent sources of plant-based protein such as quinoa, buckwheat, tofu, lentils, and peas.
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Though vegetables and fruits might not be protein-dense, some like corn, broccoli, asparagus, brussels sprouts, and artichokes contain higher amounts.
How Much Protein Should You Consume?
Protein requirements can vary greatly based on individual health factors.
The new federal health guidelines recommend including protein-rich foods in every meal, aiming for 1.2 to 1.6 grams of protein for each kilogram of body weight daily. This figure is nearly double the amount previously recommended by the government.
Conversely, dietitians typically suggest a lower intake of around 0.8 grams per kilogram of body weight daily, which translates to approximately 7 grams of protein for every 20 pounds of body weight.
This brings up a common question: what does that protein intake truly look like in terms of food?
What Does That Translate to in Food Portions?
The answer depends on the food type. The Center for Science in the Public Interest provided illustrative examples, such as:
- 3 ounces of chicken breast – 26 grams of protein.
- 3 ounces of tilapia – 22 grams of protein.
- 3 ounces of cooked shrimp – 20 grams of protein.
- 4-ounce Impossible burger patty – 19 grams of protein.
- 3 ounces of firm tofu – 8 grams of protein.
- 1/2 cup of cooked black beans – 8 grams of protein.
- 1 cup of cooked quinoa – 8 grams of protein.
- One large egg – 6 grams of protein.
- 1/2 cup of cooked green peas – 4 grams of protein.
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Your protein needs may rise due to various factors like injury, surgery, pregnancy, breastfeeding, aging, a protein deficiency, or specific athletic endeavors.
“Personalized protein requirements exist at every life stage, from infancy through to older adulthood,” Anderson-Haynes noted.
U.S. Health and Human Services (HHS) Secretary Robert F. Kennedy Jr. announces new nutrition policies during a press conference at the Department of Health and Human Services in Washington, D.C., U.S., January 8, 2026. Photo by Jonathan Ernst via Reuters.
Is There Such a Thing as Too Much Protein?
While there is no strict limit for maximum daily protein intake, overemphasizing protein could detract from the intake of other essential nutrients like fiber, fruits, vegetables, and healthy fats.
Symptoms like gas, bloating, constipation, or worsening kidney function may indicate excessive protein consumption, according to Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Health risks associated with high protein intake may include kidney damage, dehydration, and increased sodium and saturated fat levels, which could elevate the risk of heart disease.
It’s crucial to remember that protein is just one component of a well-rounded diet.
“While protein fuels muscles, metabolism, and satiety, prioritize a variety of nutrient-dense sources and strive for balance with other nutrients,” Gentile emphasizes.
