Protein: Still a Nutrient and a Food Group

Apr 12

Protein: Still a Nutrient and a Food Group

Not long ago, someone on social media posted a bowl of edamame—either their own or a slick stock photo—and asked me to tell them which food group it belonged to. I responded casually, “Vegetable and protein!”

Their reply? “Protein isn’t a food group.”

Well… yes, it actually is. It has been for over a decade now.

So, let’s revisit and refresh this conversation from when I last addressed it in 2021. Protein's dual identity as both a nutrient and a food group isn’t just semantics. It reflects how we talk about food, how nutrition guidance has changed, and why there’s still much confusion.

Nutrient vs. Food Group: What’s the Difference?

Let’s start here: Nutrients are the essential components we get from food that help our bodies grow, function, and survive. There are six of them:

Carbohydrates
Protein
Fat
Vitamins
Minerals
Water

We need these nutrients regularly for energy, tissue repair, immune function, and brain health. Without them, health declines quickly.

In contrast, food groups are categories used in dietary guidelines to help people make balanced choices. They group foods by similar nutrient contributions—think grains, vegetables, fruits, dairy, and protein.

People who say “carbs are bad” usually refer to a misunderstood combination of nutrients and food groups. “Carbs are a nutrient, but carbohydrate-rich foods include grains, fruits, vegetables, and legumes—all incredibly nutritious and necessary.

Protein’s Multiple Roles in the Body

Protein is one of the three macronutrients (along with carbs and fat), and it does way more than just help build muscle.

Some of its essential roles include:

Building and repairing muscles and tissues
Supporting skin, hair, and nail growth
Maintaining fluid balance in the body
Regulating pH
Supporting the immune system—antibodies are proteins!
Enabling countless bodily functions via enzymes (which are also proteins)

So yes, protein is a nutrient. And a hard-working one at that.

How Protein Became a Food Group

Here’s the twist that still catches people off guard.

Before 2011, food guides often referred to “Meat, Poultry, Fish, Eggs” as a single food group. But as dietary patterns became more inclusive—acknowledging vegetarians, vegans, and global cuisines—it became clear this terminology needed a refresh.

With the launch of MyPlate in 2011, the USDA renamed this category to the Protein Foods Group. This wasn’t just a rebrand—it was a recognition that protein-rich foods go beyond meat.

Now, the Protein Group includes:

Meat, poultry, fish
Eggs
Beans and peas
Lentils
Nuts and seeds
Soy products like tofu and edamame
Peanut butter and nut butters

This shift allows for more culturally diverse and plant-forward eating patterns while emphasizing protein’s nutritional value.

But Wait—Is Protein Only Found in the Protein Group?

Definitely not.

Most foods—except pure oils and sugars—contain some protein.

In addition to meat, poultry, fish, and eggs, you’ll find protein in:

Grains (especially whole grains like quinoa, oats, and brown rice)
Vegetables (like broccoli, spinach, and yes, edamame)
Dairy (milk, yogurt, cheese)
Legumes (which fall into both the veggie and protein categories)
Nuts and seeds

So, while the Protein Group contains the richest foods per serving, your total daily protein intake is likely from multiple food groups. Not “likely,” but definitely.

*Note: Except for soymilk, plant-based milks like oat, almond, cashew, etc., are a poor source of protein, with maybe 1 gram of protein per cup (unless you are buying a protein-enriched one) compared to the 8-9 grams per cup in cow’s and soymilk.

Final Thoughts

It’s easy to see where the confusion comes from. We use terms like “protein,” “carbs,” and “fat” all the time. But blurring the lines between nutrients and food groups muddies the conversation about what’s nutritious and balanced.

The truth? Protein is both an essential nutrient and an entire food group.

So whether it’s a bowl of edamame, a chicken breast, or Greek yogurt, it’s okay to say, “That’s protein.” Because, well—it is.

And yes, I’ll stand by that on social media, too.

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on September 22, 2021, and is updated here.