Protein

In brief

Proteins are made of chains of building blocks called amino acids. Every cell in your body needs protein to grow, repair and stay healthy.

• Many plant-based foods are good sources of protein.
• It is important not to take too much protein. Ask your doctor or a dietitian before using protein supplements.
• Aim for 2 serves of fish or seafood a week, especially oily fish.

How it works

There are 20 amino acids, and the essential ones cannot be made by your body, so they must come from food. Proteins give structure to tissues such as muscle, act as enzymes in digestion and metabolism, and carry signals such as hormones.

Good sources include lean meat, poultry, fish and seafood, eggs, dairy foods, legumes and beans, tofu, nuts and seeds. healthdirect lists daily needs for adults aged 19 to 70 of 52 to 64 g for men and 37 to 46 g for women, and more for adults over 70.

Food sources

• Lean meat and poultry
• Fish and seafood
• Eggs
• Milk, yoghurt and cheese
• Legumes and beans
• Tofu
• Nuts and seeds

From the AskBioMap food guide:

• Legumes
• Tofu
• Oily fish
• Red meat
• Poultry
• Eggs
• Nuts
• Seeds
• Milk
• Yoghurt
• Cheese

Connections

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Sources

1. Proteinhealthdirect Australia, last reviewed August 2025

Each connection above names its own source. See every source AskBioMap uses.

Summarised from healthdirect. Sources read on 13 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.