Nutrition Diet: What is the MyPlate recommendation for protein?

October 25, 2025 •

3 min read

According to USDA guidelines, most adults need between 5 and 6 1/2 ounce-equivalents of protein daily, a key part of the MyPlate recommendation for protein. This guidance helps ensure adequate intake of essential nutrients for maintaining body tissues and overall health.

Quick Summary

This guide details the MyPlate protein recommendation, explaining daily ounce-equivalent targets based on age, sex, and activity level. It defines what constitutes a 1-ounce equivalent, lists diverse protein sources, and offers practical tips for incorporating lean, varied proteins into a healthy diet.

Key Points

Daily Targets: Most adults need between 5 and 7 ounce-equivalents of protein daily, depending on age, sex, and activity level.
Ounce-Equivalent Definition: An 'ounce-equivalent' is a serving metric that includes diverse protein sources, such as 1 egg, 1/4 cup of cooked beans, or 1 tablespoon of nut butter.
Variety is Key: Varying your protein intake is recommended to gain a full spectrum of nutrients, including fish high in omega-3s.
Go Lean: Prioritize lean meats, poultry without skin, beans, and nuts over fatty, processed options to limit saturated fat and sodium.
Plant-Based Options: The protein group is inclusive of vegetarian and vegan sources like beans, lentils, nuts, seeds, and soy products.
Portion Guidance: MyPlate visually represents protein as approximately one-quarter of a balanced plate, alongside fruits, vegetables, and grains.

The U.S. Department of Agriculture's (USDA) MyPlate, the current visual guide for healthy eating, includes a dedicated 'Protein Foods' section to help Americans build balanced meals. Unlike previous food guides, MyPlate uses an 'ounce-equivalent' metric to define protein portions, moving beyond simple serving sizes to encompass a broader range of foods. The recommendation emphasizes varying your protein routine to take advantage of the different nutritional benefits offered by various sources.

Understanding Daily Protein Targets

The specific daily protein recommendation varies based on an individual's age, sex, and physical activity level. The USDA provides personalized plans, but general adult guidelines offer a helpful starting point.

Daily Recommended Ounce-Equivalents for Adults

Women (19-30 years): 5 to 6 1/2 ounce-equivalents
Women (31-59 years): 5 to 6 ounce-equivalents
Men (19-30 years): 6 1/2 to 7 ounce-equivalents
Men (31-59 years): 6 to 7 ounce-equivalents

These numbers represent the total daily protein intake, which should be spread across meals and snacks rather than consumed all at once. Individuals who are more physically active may require more protein than these baseline recommendations.

What Counts as One Ounce-Equivalent of Protein?

MyPlate simplifies portion tracking by defining a variety of foods as a single ounce-equivalent. This flexibility allows for a diverse and inclusive approach to meeting daily needs.

Here are some common examples of a 1-ounce equivalent serving:

1 ounce cooked lean meat, poultry, or seafood
1 egg
1/4 cup cooked beans, peas, or lentils
1 tablespoon of nut butter
1/2 ounce of nuts or seeds
1/4 cup or about 2 ounces of tofu

The Importance of Varying Your Protein Sources

To maximize nutritional benefits, MyPlate encourages varying your protein routine beyond just meat and poultry. Each type of protein food offers a unique combination of nutrients, including B vitamins, iron, zinc, and healthy fats.

Diverse Protein Foods

Meat and Poultry: Lean cuts of beef, pork, lamb, and skinless poultry.
Seafood: Fish and shellfish, with a recommendation of at least 8 ounces of cooked seafood per week, focusing on options high in omega-3 fatty acids like salmon and trout.
Beans, Peas, and Lentils: Plant-based powerhouses that can also be counted towards the vegetable group.
Nuts and Seeds: Including nut butters like peanut butter, providing healthy fats and Vitamin E.
Soy Products: Tofu, tempeh, and edamame are excellent options, especially for vegetarians and vegans.
Eggs: A great source of protein and other nutrients.

Making Healthy Choices from the Protein Group

While MyPlate includes many protein sources, it's crucial to focus on lean and unprocessed options. Limiting processed meats and fatty cuts is key to reducing intake of saturated fat and sodium.

Tips for Choosing Lean Protein

Trim the fat: Always trim visible fat from meat and remove the skin from poultry.
Cook smart: Opt for grilling, broiling, roasting, or poaching over frying.
Go plant-based: Incorporate more beans, lentils, nuts, and seeds into your meals.
Include seafood: Aim for fish high in omega-3s, like salmon and sardines.
Check labels: Read the Nutrition Facts label to monitor saturated fat and sodium, especially in deli meats and processed products.

Comparison: MyPlate vs. Traditional Gram-Based RDA


Feature	MyPlate Ounce-Equivalent Approach	Traditional Gram-Based RDA
Unit of Measure	Simplified "ounce-equivalent" (e.g., 1 egg)	Grams of protein per kilogram of body weight
Focus	Practical food portions based on visual plate guide	Precision based on individual body weight and activity
Flexibility	Allows for a wide variety of protein sources (animal and plant)	Can be used for any protein source, but requires calculation
Usage	Easy-to-understand visual tool for daily meal planning	Recommended for those with specific fitness or dietary needs
Benefit	Encourages variety and better portion control	Offers a highly personalized and accurate protein target

Conclusion

Making smart protein choices is a cornerstone of a healthy diet, and MyPlate offers a simple, accessible framework for doing so. By understanding the concept of ounce-equivalents, consciously varying your protein sources, and prioritizing lean options, you can effectively meet your body's nutritional needs. While the exact quantity may vary based on your personal health profile, the core message remains consistent: choose variety and go lean with your protein to support long-term health and well-being. The official USDA website, MyPlate.gov, offers further tools and personalized plans to help you on your nutritional journey.

Frequently Asked Questions

An 'ounce-equivalent' is a standardized serving size for protein foods under the MyPlate system. Examples of a 1-ounce equivalent include 1 ounce of cooked meat, 1 egg, 1 tablespoon of peanut butter, or 1/4 cup of cooked beans.

A sedentary adult needs between 5 and 6 1/2 ounce-equivalents of protein per day, with the specific amount depending on age and sex. Those with higher activity levels may need more.

Yes, nuts and seeds are part of the Protein Foods group. A 1/2-ounce serving of nuts or seeds counts as one ounce-equivalent of protein.

Yes, vegetarians can meet their protein needs by choosing a variety of foods from the Protein Foods group, such as beans, peas, lentils, nuts, seeds, soy products, and eggs.

MyPlate recommends including at least 8 ounces of cooked seafood per week. It is also advised to choose options high in omega-3 fatty acids, such as salmon or trout.

To choose leaner proteins, opt for skinless poultry, trim visible fat from meats, select lean cuts of beef, and cook using methods like grilling or broiling instead of frying.

Beans and peas are considered part of both the Protein Foods group and the Vegetable group. However, you should only count them in one group when tracking your daily intake.