Written by: Bethany Agusala, M.D., Internal Medicine – General Internal Medicine

For many years, eggs have been a go-to protein in the American diet. Eggs are versatile and, until recently, inexpensive and readily available. But when egg prices rise – they hit a 45-year high in February 2025, largely due to the spread of H5N1 avian influenza, or bird flu – it can be confusing to find affordable alternative protein sources. Many stores are limiting the quantity of eggs you can purchase.

Thankfully, high-protein diets and protein-enriched foods seem to be everywhere we turn. It’s a nutrition trend with a refreshingly positive vibe. Unlike carbohydrates and fats, protein is the only one of the three macronutrients that doesn’t get vilified – instead of cutting back, we’re encouraged to boost our intake!

But with everything from breakfast cereals to energy bars to frozen dinners touting their protein levels, it can take a bit of extra knowledge to get a healthy mix, or what we call the “protein package,” into your daily diet. Protein carries oxygen through our bloodstream, gives us energy, builds muscle, and keeps all of our cells healthy. As protein is digested, it breaks down into 20 different amino acids that our bodies require for specific jobs within our vital organs and life-sustaining systems.

So, what’s a protein-conscious person to do?

Let’s discuss the basics of what our bodies really need, the best sources of protein, and why it’s important to include a variety of proteins in your meals. Keep in mind that these suggestions are for the general population. Talk with a health care provider about the best protein plan for you based on your age, health conditions, and exercise habits.

How much protein do you need?

In total, about 10%-35% of your daily calories should come from protein. You might see factoids stating that we should eat about 50 grams of protein daily. But that’s an average covering a wide range of ages, activity levels, and other factors.

“Many older adults, especially women, don’t consume enough protein to reduce the risk of sarcopenia, a type of age-related muscle loss.” Bethany Agusala, M.D.

Instead, the calculation health professionals follow is based on body weight: Every day, the average adult needs about 0.8 grams of protein per kilogram of body weight, or about 0.36 grams of protein per pound. If you weigh 150 pounds, it’s recommended you get about 54 grams of protein a day.

Here’s the minimum amount of protein the average person needs daily, broken down by age and gender:

• Teen males: 52 grams
• Adult males: 56 grams
• Teen and adult females: 46 grams
• Pregnant and breastfeeding women: 70 grams

The typical American diet contains about 1.2-1.4 g/kg (0.54-0.63 g/lb.) of protein – more than enough for the average healthy adult. A high-protein diet will provide at least 1.5 g/kg (0.68 g/lb.) each day.

However, many older adults, especially women, don’t consume enough protein to reduce the risk of sarcopenia, a type of age-related muscle loss. Dietary guidelines now recommend that people age 71 and older should increase their protein intake to 1.2 grams per kilogram of body weight.

Your activity level also plays a role in determining how much protein your body needs. If you’re moderately active and exercise regularly, your diet should include about 1.1-1.5 grams of protein per kilogram of body weight. Weightlifters, distance runners, and cyclists might need as much as 1.2-1.7 g/kg.

If you have overweight or obesity, you should adjust your calculation based on your ideal body weight rather than your current weight. If weight loss is your goal, a registered dietitian or lifestyle medicine specialist can help you determine how much of your diet should come from protein.

What about protein shakes?

These popular products can be helpful if you’re using them as a supplement to a healthy diet, but not as meal replacements. Many are not nutritionally balanced, and some are loaded with calories, caffeine, and synthetic ingredients.

A good rule of thumb for protein shakes or protein-enriched foods is to check the nutrition labels. If the ingredients are chemicals you don’t recognize, that’s a sign it’s not a natural source of protein. It’s always better to get your nutrients from whole foods rather than highly processed products. Aim for no more than one protein shake or bar a day unless directed by a physician. People who are malnourished may need two supplements a day.

The ‘protein package’

Eating more meat might seem like the easiest way to step up your protein. It’s important to remember that the trade-off can be a higher intake of cholesterol and unhealthy fats – and that’s not good for your heart. Mix up your protein sources to get the complete “protein package” – sorry, eating bacon or burgers every day isn’t what we’re talking about here.

Vary your animal proteins with meals based on protein-rich egg whites, fish, seafood, and skinless chicken or turkey. Often, people underestimate the amount of protein in plants such as beans, chickpeas, and lentils. Beans, tofu, and tempeh have more protein than eggs and some meats, and they also provide dietary fiber, which feeds our good gut bacteria, promotes healthy digestion, and can help lower cholesterol.

Vegetarians or vegans might not get all the amino acids their body needs in one plant food, so combinations are needed to get all the amino acids in a day. Also, some important vitamins such as vitamin B-12 are only found naturally in animal products. If you eat a plant-based diet, talk with a nutrition expert to make sure you get a variety of proteins and to discuss vitamin supplementation.

Mixing up your protein sources can also be a good way to economize when prices rise. You can try an egg replacer product while you’re baking or substitute your morning omelet with a breakfast taco made with black beans.

Is there such a thing as too much protein?

The upper limit for the average adult is about 2 g/kg of protein per day. If you consume more than that over a long period, you may develop digestive problems or cardiovascular disease if your protein sources contain high levels of fat.

There is an exception for those living with (or at risk of) chronic kidney disease, because the kidneys need to work harder to process proteins. Your provider may recommend lowering your protein intake based on your kidney function and if you rely on dialysis.

More benefits of protein

In addition to building muscle and fueling our physical activity, proteins and amino acids are essential nutrients at every stage of our lifespan – especially as we get older and our natural aging processes begin to accelerate. We need protein to maintain:

• Efficient metabolism
• Bone health
• Mobility
• Healthy sleep patterns
• Immunity to illnesses and other infections
• Quick recovery from wounds and other injuries

Protein also helps us maintain a healthy weight by providing satiety – that sense of satisfaction that we’ve eaten enough to provide long-lasting energy.

Make a plan that works for you

A healthy protein package should be a key part of your daily diet and your long-term eating habits. We love to help patients understand the totality of what they’re eating, not just specific foods or individual nutrients.

Your health care provider can point you to online resources, smartphone apps, or a referral to a specialist who understands your individual health needs. Give some plant proteins a try, and don’t despair over the price of eggs – they are still relatively affordable compared to many other protein sources – and remember that there are plenty of other tasty and nutritious options out there.

Protein pop quiz: Guess the grams in some popular foods

Most people should aim for 20-25 grams of protein at each meal. That’s the equivalent of a serving of meat the size of a deck of cards or the palm of your hand. Can you guess how much protein is in a serving size of some protein-rich foods?

How much protein in an egg?

There are 6 grams of protein in one large egg.

How much protein in different types of meat and fish?

• 3 ounces of lean meats provide 14 to 26 grams of protein.
• 3 ounces of skinless chicken breast provide 28 grams of protein.
• 1 veggie burger patty provides 11 grams of protein.
• 3 ounces of salmon or tuna provides 22 grams of protein.

How much protein in peanut butter?

1 tablespoon of peanut butter provides 7 grams of protein.

How much protein in beans and legumes?

• ½ cup of lentils provides 9 grams of protein.
• ½ cup of black beans provides 8 grams of protein.
• ½ cup of edamame (above) provides 9 grams of protein.
• ½ cup of mung beans provides 7 grams of protein.

How much protein in cottage cheese and Greek yogurt?

• 4 ounces of cottage cheese provides 14 grams of protein.
• 6 ounces of Greek yogurt (above) provides 18 grams of protein.

How much protein in tofu and tempeh?

• ½ cup of tofu (above) provides 21 grams of protein.
• ½ cup of tempeh provides 15 grams of protein.

The post Beyond eggs: Protein sources that strike the right balance originally appeared in UT Southwestern Medical Center Newsroom.

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UT Southwestern, one of the nation’s premier academic medical centers, integrates pioneering biomedical research with exceptional clinical care and education. The institution’s faculty members have received six Nobel Prizes and include 25 members of the National Academy of Sciences, 24 members of the National Academy of Medicine, and 14 Howard Hughes Medical Institute Investigators. The full-time faculty of more than 3,200 is responsible for groundbreaking medical advances and is committed to translating science-driven research quickly to new clinical treatments. UT Southwestern physicians provide care in more than 80 specialties to more than 120,000 hospitalized patients, more than 360,000 emergency room cases, and oversee nearly 5 million outpatient visits a year.