Some sources of dietary protein include:

  • lean meat, poultry, and fish
  • eggs
  • dairy products like milk, yogurt, and cheese
  • seeds and nuts
  • beans and legumes (such as lentils and chickpeas)
  • soy products like tofu
  • some grain and cereal-based products are also sources of protein but are generally not as high in protein as meat and meat alternative products.

The Australian Dietary Guidelines recommend particular serves per day from the lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans food category, including:

  • men aged 19-50 years = 3 serves
  • men aged 51 years and over = 2 ½ serves
  • women aged 19-50 years = 2½ serves
  • women aged 51 years and over = 2 serves
  • pregnant women = 3 ½ serves
  • breastfeeding women = 2 ½ serves.

A standard serving size is one of:

  • 65 g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100 g raw)
  • 80 g cooked lean poultry such as chicken or turkey (100 g raw)
  • 100 g cooked fish fillet (about 115 g raw weight) or one small can of fish
  • 2 large eggs
  • 1 cup (150 g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt)
  • 170 g tofu
  • 30 g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).

The daily recommendations for adults for foods from the milk, yogurt, cheese and/or alternatives (mostly reduced fat) group are:

  • men aged 19-70 years = 2 ½ serves
  • menu aged 70 years and over = 3 ½ serves
  • women aged 19-50 years = 2 ½ serves
  • women aged 51 years and over = 4 serves.

A server could include either:

  • 250 ml (1 cup) fresh, UHT long life, reconstituted powdered milk or buttermilk
  • 120 ml (1/2 cup) evaporated milk
  • 200 g (3/4 cup or 1 small carton) yogurt
  • 40 g (2 slices) hard cheese such as cheddar
  • 120 g (1/2 cup) ricotta cheese.