The Role of the European Food Safety Authority (EFSA)
In Europe, the main body responsible for providing scientific advice on food safety and nutrition is the European Food Safety Authority (EFSA). It is tasked with establishing dietary reference values (DRVs) for various nutrients, including protein. The most significant value set by EFSA is the Population Reference Intake (PRI), which represents the intake level that is adequate for most of the population—specifically, 97.5% of healthy individuals.
For healthy, non-active adults of both sexes, EFSA sets the PRI for protein at 0.83 g per kg of body weight per day. This value is based on the average requirement (AR) of 0.66 g/kg/day, adjusted to account for individual variability and the digestibility of protein in typical mixed diets. This guideline is a cornerstone for public health messaging and nutritional policy across the European Union.
Protein Requirements for Special Population Groups
While the 0.83 g/kg/day serves as a general benchmark for healthy adults, protein needs differ significantly depending on age, physiological status, and activity level. EFSA has established specific recommendations for several key population subgroups.
Children and Adolescents
Protein is critical for growth and development during childhood and adolescence. EFSA's recommendations for infants, children, and adolescents vary by age, reflecting their differing growth rates. Requirements are higher on a per-kilogram basis during these formative years compared to adulthood. PRIs for children range from 0.83 g to 1.31 g per kg of body weight per day.
Older Adults
To help maintain muscle mass, protein intake is important for older adults. EFSA recommends they maintain at least the standard adult intake (0.83 g/kg/day). Some national guidelines suggest a higher intake, up to 1.0 g per kg of body weight per day.
Pregnant and Lactating Women
Pregnancy and breastfeeding increase protein needs. EFSA recommends additional daily protein intake on top of the standard adult PRI:
- Pregnancy: Additional intake increases across trimesters.
- Lactation: An extra intake is recommended, with a higher amount during the first six months.
Athletes and Physically Active Individuals
Athletes have higher protein needs, generally ranging from 1.2 to 1.7 g per kg of body weight per day. This supports muscle protein synthesis for recovery and adaptation. The specific recommendation depends on the type, intensity, and duration of activity.
Navigating Protein on Plant-Based Diets in Europe
Meeting protein needs on a plant-based diet in Europe is achievable by consuming a variety of plant-based protein sources throughout the day. This helps ensure a balanced intake of essential amino acids.
Important plant-based protein sources include:
- Legumes (lentils, chickpeas, beans)
- Soy products (tofu, tempeh, edamame)
- Certain cereals and grains (quinoa, oats)
- Nuts and seeds
Consuming a diverse range of plant proteins over the day is sufficient; combining different proteins in a single meal for 'complete' protein is not necessary.
Protein Recommendations: A Comparative Overview
| Population Group | EFSA PRI (g/kg/day) | Additional Context |
|---|---|---|
| Healthy Adults | 0.83 | Standard guideline for most healthy, non-active individuals. |
| Older Adults | ≥0.83 | Some national guidelines recommend higher (e.g., 1.0 g/kg/day) for muscle health. |
| Children | 0.83 - 1.31 | Varies by age for growth. |
| Pregnant Women | Baseline + additional g/day | Additional intake increases across trimesters. |
| Lactating Women | Baseline + additional g/day | Additional intake, higher for the first six months. |
| Athletes | 1.2 - 1.7 | Based on training intensity and type. |
Protein Labelling in the EU
EU Regulation No 1169/2011 defines criteria for protein claims on food labels, using a reference intake of 50 grams per day for an average adult.
- 'Source of protein': Requires protein to provide at least 12% of the food's energy value.
- 'High protein': Requires protein to provide at least 20% of the food's energy value.
Safety of High Protein Intake
EFSA has not set a specific Tolerable Upper Intake Level (UL) for protein. However, intakes up to twice the PRI (around 1.66 g/kg/day) are commonly consumed by active individuals in Europe and are considered safe. While potential effects of very high intake are debated, caution is suggested for intakes 3–4 times the PRI.
Conclusion
European protein guidelines, primarily from EFSA, provide a baseline for the general population at 0.83 g/kg/day for healthy adults. However, individual needs vary significantly based on age, activity level, and physiological state. Higher intakes are recommended and considered safe for groups like children, pregnant and lactating women, older adults, and athletes. Meeting protein needs on a plant-based diet is achievable with a diverse intake of sources. Understanding these varying requirements and choosing a range of quality protein sources are key to optimal health. For detailed information, consult the EFSA report on dietary reference values for protein.
