Learn to make healthier food choices by using the Nutrition Facts table on prepackaged foods. Protein is found in the Nutrition Facts table.
Even if you eat a vegetarian diet, you do not need more protein. You can still meet all of your protein needs by eating a varied diet as recommended in Eating Well with Canada's Food Guide.
What is protein?
Protein is an important nutrient for your health. It helps build and repair body tissues. Like carbohydrates and fat, protein is a source of energy (also called Calories)
Where can you find protein?
Protein is mostly found in:
- Dairy products such as cheese, milk and yogurt
- Fish and seafood
- Legumes such as beans, dried peas, lentils, soybeans
- Meat such as beef, lamb, pork, veal
- Nuts and seeds
- Poultry like chicken and turkey
How can you make a healthier choice?
There is no % Daily Value (% DV) for protein in the Nutrition Facts table. This is because most people get enough protein, so it is not a health concern for Canadians who eat a mixed diet.
Helpful hints at the grocery store:
- Always look at the Nutrition Facts table to choose and compare foods.
- Select lean cuts of meat most often.
- Choose skinless poultry or remove the skin before cooking.
- Enjoy beans and lentils more often.
- Choose fish such as salmon, sardines and trout.
- Select lower fat milk products.
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