# data[].attributes.body
Protein is an important part of a healthy diet. Proteins are made up of chemical "building blocks" called amino acids. People's body uses amino acids to build and repair muscles and bones and to produce hormones and enzymes. They can also be used as energy sources. In the growth phase and to maintain the storage needed by the body, our body cannot work without the white matter.

# data[].attributes.body
Primary structure
The simplest level of protein structure, primary structure, is simply the sequence of amino acids in a polypeptide chain.

Secondary structure
The next level of protein structure, secondary structure, refers to local folded structures that form within a polypeptide due to interactions between atoms of the backbone.

Tertiary structure
The overall three-dimensional structure of a polypeptide is called its tertiary structure. The tertiary structure is primarily due to interactions between the R groups of the amino acids that make up the protein.

Quaternary structure
Many proteins are made up of a single polypeptide chain and have only three levels of structure (the ones we’ve just discussed). However, some proteins are made up of multiple polypeptide chains, also known as subunits. When these subunits come together, they give the protein its quaternary structure.

# data[].attributes.body
A gram of protein contains 4 calories (17 kJ/g).

# data[].attributes.body
1. Eggs

Whole eggs are among the healthiest and most nutritious foods available.They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.Whole eggs are high in protein, but egg whites are almost pure protein.Egg and foods containing egg are not suitable for people with an egg allergy.Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories (4
Trusted Source).

2. Almonds

Almonds are a popular type of tree nut.They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.Almonds are not suitable for people who have a nut allergy.Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams). Other high protein nuts. Pistachios (13% of calories) and cashews (11% of calories).

3. Chicken breast

Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin, most of its calories come from protein.Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories (6
Trusted Source).

4. Oats

Oats are among the healthiest grains available.They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories (7
Trusted Source).

5. Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories.It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.

# data[].attributes.body
6. Greek yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories (9
Trusted Source).
Regular full fat yogurt (24% of calories) and kefir (40%).

7. Milk

Milk contains a little of nearly every nutrient that your body needs.It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).
If you are concerned about your fat intake, low or zero fat milk is an option.For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories (10
Trusted Source). One cup of soy milk contains 6.3 grams of protein and 105 calories.

8. Broccoli
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.It also provides bioactive nutrients that may help protect against cancer.
Calorie for calorie, it’s high in protein compared with most vegetables.Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories.

9. Lean beef
Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.
Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.Beef is suitable for people on a low carb diet.

10. Tuna

Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads.It’s low in fat and calories but a rich source of protein.Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories.

# data[].attributes.body
A sedentary adult should consume 0.8 grams of protein per kilogram of body weight.

Adult men need about 56 grams protein a day.

Adult women need about 46 grams protein a day.

(Need about 71 grams if pregnant or breastfeeding).

# data[].attributes.body
Some fad diets promote very high protein intakes of between 200 and 400g per day. This is more than five times the amount recommended in the Australian Dietary Guidelines.

The protein recommendations in the Guidelines provide enough protein to build and repair muscles, even for body builders and athletes.

A very high-protein diet can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis.