This is the last in our three-part series on specific areas of a nutritional label. For the past two weeks we focused on fat and carbohydrates. This week we’re looking at protein. Most of the body – including muscles, skin and the immune system – is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy. So it’s important to be sure the foods you eat give you some protein.
On the food label you will not find a daily recommendation for protein. A percent Daily Value (%DV) is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.
A healthy diet should comprise of 15-20% of the total calories per day from protein. (See the label below for a sample of a higher protein cold cereal.) Because protein needs vary from person to person due to lean body mass and the level of exercise that someone does, there is not a specific cut-off used on the food label for protein. A sedentary individual needs 1 gram of protein per kilogram of body weight. When a person is an endurance athlete or avid exerciser then his or her protein needs increase to 1.2-1.4 grams per kg of body weight per day. For the most active athlete or power athlete the needs increase to 1.7 grams per kg of body weight per day.
Lastly, remember protein sources can be animal-based (milk, all types of meat, and other dairy foods) or plant-based (nuts, peanut butter, soy, and beans). The animal-based sources can be higher in saturated fat and cholesterol compared to the plant-based sources. When reading food labels, look for protein sources that are low in saturated fat and cholesterol to stay on a heart healthy diet.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.