You probably don't need foods with added protein, nutritionists say
[June 23, 2025]
By MARIA CHENG
The human body needs protein. Proteins carry out countless functions
inside cells and they are vital for the growth, repair and maintenance
of muscles, bones and skin. And with food companies rolling out
high-protein versions of a huge range of foods, including milkshakes and
granola bars — and even pancakes and popcorn — you might be tempted to
think you need to add more to your diet.
But nutritionists say that if you are getting enough food, you are
probably getting enough protein.
“Adding protein to foods is very beneficial — for the profits of that
food,” said Federica Amati, nutrition lead at Imperial College London
and head nutritionist at the health science company ZOE. “It is not
based on health, it is not backed by science.”
The amount of protein you need depends on your age, weight and personal
nutritional needs and it is especially important for children and older
adults to make sure they eat protein-rich foods. Here’s what to know
about how much protein you need and how to ensure you're getting it from
the best sources.
Protein is so critical that your body knows how to make it
Protein is a macronutrient, or a basic kind of food like fat or
carbohydrates that your body needs to function. There are thousands of
proteins, assembled from smaller molecules called amino acids — most of
which can be made by the body.
“Because protein is so important, our body has adapted really well to
making sure that it can reassemble and change the building blocks of
these amino acids to make sure we have what we need, as long as we’re
eating adequate amounts of food,” Amati said.

Still, the body can't make all the amino acids, so some must come from
food.
If you aren't starving, you are probably getting plenty of protein
The World Health Organization recommends that healthy adults get about
0.4 grams of protein per pound of body weight (0.8 grams of protein per
kilogram of body weight). That's roughly 60 grams for men and 50 grams
for women per day, based on body weights of 165 pounds (75 kilograms)
for men and 143 pounds (65 kilograms) for women.
In most rich countries, the average adult gets far more, Amati said.
Protein deficiencies are mostly seen in malnourished people on
subsistence diet in poorer countries, she said.
Bridget Benelam, a nutritionist with the British Nutrition Foundation,
said it was important to get protein from different foods, like dairy,
fish, beans, nuts, vegetables and meat. She said studies suggest
vegetarians and vegans have lower protein intake than meat and fish
eaters, but that their average protein levels are still OK.
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A Thai peanut, vegetable and tofu bowl is displayed for a photograph
in Coronado, Calif., on April 29, 2017. (Melissa d'Arabian via AP,
File)
 Having some protein at every meal is
also a likely a good idea. “It appears to be better for preserving
muscle function if you have some protein throughout the day, rather
than just having it all in one meal,” Benelam said.
Protein can be found in a huge range of food
Plant-based sources of protein include foods such as beans, lentils,
peas, nuts, seeds, tofu, tempeh and meat substitutes. Fish, meat,
poultry, eggs and dairy foods such as milk and yogurt are also good
sources of protein. Amati said that proteins from animal-based
sources may be easier for the body to break down compared to
plant-based proteins, which tend to have more fiber.
“If you eat a piece of beef, you’re getting protein and things like
zinc and iron, but you’re also getting more saturated fat,” she
said. In comparison, Amati said eating protein-rich foods like
chickpeas or beans also provides the body with fiber, something
that's lacking in most of our diets.
You probably don't need to buy products with added protein
“Unless you have a specific health issue that requires you to have
more protein, most people in countries like the U.S. and the U.K. do
not need more,” said Benelam of the British Nutrition Foundation.
Amati, of Imperial College London, said people should scrutinize the
ingredient list of protein-enriched products to make sure they
aren’t loaded with sugar and fat.
For people trying to build more muscle, she recommended a more
direct solution: exercise.
“If you’re worried about your body composition and muscle strength,
you have to lift (heavier) weights and give your body a challenge,”
Amati said. “Eating a protein bar is not going to help.”
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