# Protein: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/protein/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Protein builds and repairs body parts and helps muscles work.

## What it is

Protein is a nutrient made of tiny building blocks. It comes from foods like meat, beans, eggs and dairy. Plants also give protein in nuts, seeds and soy. Each food type has its own mix of protein parts.

## What it does

Protein helps grow new cells and repair old ones. It makes enzymes that speed up body reactions. Protein is used to make many hormones and enzymes. It supports muscles so they can move and stay strong.

## How much people need

- FDA Daily Value for protein: 50 g. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).
- WHO: protein at 10 to 15 percent of total daily energy is generally sufficient for adults. Source: [WHO](https://www.who.int/news-room/fact-sheets/detail/healthy-diet).

## Common myths

- **Myth:** Eating protein makes you instantly bigger and stronger. **Truth:** Protein adds size only after regular activity and time.
- **Myth:** You need protein only if you play sports. **Truth:** All bodies need protein for daily repair and growth.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH MedlinePlus: Dietary Proteins](https://medlineplus.gov/dietaryproteins.html), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (g per 100 g)

- [Peanut Butter](https://nutritionizm.com/food/peanut-butter-creamy/): 23.991 g
- [Almond Butter](https://nutritionizm.com/food/almond-butter-creamy/): 20.787 g
- [Cashew Butter](https://nutritionizm.com/food/nuts-cashew-butter-plain-with-salt-added/): 12.12 g
- [Soy Sauce](https://nutritionizm.com/food/soy-sauce-made-from-soy-tamari/): 10.51 g
- [Hummus](https://nutritionizm.com/food/hummus-commercial/): 7.35 g
- [Garlic](https://nutritionizm.com/food/garlic-raw/): 6.62 g
- [Mayonnaise](https://nutritionizm.com/food/mayonnaise-made-with-tofu/): 5.95 g
- [Cream Cheese](https://nutritionizm.com/food/cream-cheese-full-fat-block/): 5.79 g