Protein
たんぱく質
Recommended daily intake: 60 g
One of the three macronutrients, built from amino acids. It serves as the raw material for muscles, organs, blood, hormones, enzymes, immune cells, and virtually every other tissue in the body.
Key benefits and functions
- Builds and maintains muscle
- Supports immune function
- Helps produce enzymes and hormones
- Promotes lasting fullness (may help curb appetite)
- Supports wound healing
- Helps keep hair, nails, and skin healthy
Risks of deficiency
- Loss of muscle mass (sarcopenia)
- Weakened immunity
- Swelling (edema)
- Growth problems in children
- Slower wound healing
- Anemia
Risks of excessive intake
- Added strain on the kidneys
- Possible risk of reduced bone density
- Increased calcium excretion
- Dehydration
Find Protein supplements
Check trusted-brand Protein supplements on Amazon
Top 10 foods richest in Protein
Ranked by Protein per typical serving (compared by how much you actually eat)
Chicken breast (skinless, raw)
Meat58.3g/ per serving（250g）
Beef steak (sirloin, grilled)
Meat44.0g/ per serving（200g）
Tonkatsu set meal
Meat41.3g/ per serving（550g）
Chicken thigh (with skin, raw)
Meat40.5g/ per serving（250g）
Canned mackerel (in water)
Seafood39.7g/ per serving（190g）
Pork tenderloin (grilled)
Meat39.3g/ per serving（100g）
Bonito (raw)
Seafood38.7g/ per serving（150g）
Karaage set meal
Meat38.5g/ per serving（550g）
Mixed grill plate (family restaurant)
Meat37.5g/ per serving（250g）
Grilled salmon set meal
Seafood37.5g/ per serving（500g）
Related research (PubMed)
This is the number of search results on PubMed. The content and conclusions of individual papers vary, and the count itself does not demonstrate any effect.
This information is not medical advice. Disclaimer
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