Protein … this prominent little macronutrient continues to be a major buzzword in 2025. According to a recent report featured on Good Morning America, Nutrition and Fitness Director at the Good Housekeeping Institute Stefani Sassos explains that a sufficient daily intake of protein is critical for “building and repairing muscle, balancing hormones, regulating our immune system and more.” Studies show more than half the American population is now actively working to increase its daily protein intake. However, a third of these health-conscious people rely on fortified foods and drinks, rather than natural sources, to achieve their daily goals. And the price tag on these customized items is often much higher than their old school protein providers. So, on this, our first annual celebration of National Protein Day, we want to help you put the PRO in protein by getting back to basics on your nutrition game.

How much protein do we need daily?

Southshore Physical Therapy, Metairie Louisiana, National Protein Day, Vivien-Poche_Maddie-Evans
  • Babies – 10 grams a day
  • School-age kids -19-34 grams a day
  • Teens, male – up to 52 grams a day
  • Teens, female – 46 grams a day
  • Adults, male – 56 grams a day
  • Adults, female – 46 grams a day (71 grams if pregnant or breastfeeding)

All numbers are averages. Source cited: WebMD

What are some good natural sources of protein?

Southshore Physical Therapy, Metairie Louisiana, National Protein Day, Jessica Couret, Lori McLachlan

Eggs. An egg can contain anywhere from 5 to 8 grams of protein, depending on its size. And there’s literally over a hundred different ways to prepare them. So, get cracking!

Peanut butter. The average two tablespoon serving contains 7 grams of protein. Plus, it’s versatile and can be used in countless sweet and savory recipes. Spread the news!

Oats. One cup of cooked oatmeal contains nearly 6 grams of protein. Pro tip: Mix peanut butter into your prepared oats to supersize your intake! Seriously, they put the O-A-T in GOAT.

Greek yogurt. A protein-packed superstar on this list, one 7-oz. serving contains 20 grams. Add a dash of lemon juice and it can double for sour cream. Why should the Greeks have all the fun?

Southshore Physical Therapy, Metairie Louisiana, National Protein Day, Michele Poche, Olivia Curcio

Pumpkin seeds. One ounce of these nutrient-packed seeds contains 5 grams of protein. A significant source of fiber, magnesium, zinc and other antioxidants, they’re a great way to “pump” up your daily diet.

Beef jerky. One ounce contains an impressive 9 grams of protein. So, if you’re looking for a snack on the move, it’s a smart macronutrient-dense option. It’s pretty cut and dried.

Chick peas. One half cup of cooked chick peas (also known as garbanzo beans) contains 7 grams of protein. And don’t let the name fool you. They’re great for guys, too!

Tuna – The standard 2.6-ounce pouch contains 17 grams of protein. Toss it in a salad with some chick peas and you’re halfway to your daily goal. Plus, it’s so good that you’ll fall for it hook, line & sinker!

Happy National Protein Day!

Michele Robert Poche