Question 1

How much protein do I need per day?

Accepted Answer

According to the latest US Dietary Guidelines (2025-2030), ISSN research, and a 2022 meta-analysis of 74 randomized controlled trials (Nunes et al.), healthy adults should consume 1.2-1.6 g/kg of body weight per day as a baseline. Athletes and those building muscle may need 1.6-2.4 g/kg. A 70kg person would need approximately 84-112g of protein daily for general health.

Question 2

How much protein is in Sri Lankan foods?

Accepted Answer

Common Sri Lankan protein sources include: chicken (27g per 100g), fish such as balaya/mackerel (23g per 100g), eggs (6g each), dhal/lentils (18g per cooked cup), dried fish/karawala (25g per 50g), and soya meat (25g per 50g dry).

Question 3

What is the average protein intake in Sri Lanka?

Accepted Answer

Research published in peer-reviewed journals shows the average Sri Lankan male consumes approximately 52.8g of protein per day, while females consume about 40g. Only 36.2% of Sri Lankan adults meet minimum protein recommendations, with the diet being heavily carbohydrate-dominant at 71.2% of total energy.

Question 4

Do elderly Sri Lankans need more protein?

Accepted Answer

Yes. The ESPEN and PROT-AGE guidelines recommend that adults over 60 consume at least 1.0-1.2 g/kg/day of protein to prevent sarcopenia. Those with existing sarcopenia or illness may need 1.2-1.5 g/kg/day.

Question 5

Is the Sri Lankan diet lacking in protein?

Accepted Answer

National dietary surveys indicate that the Sri Lankan diet derives approximately 71% of energy from carbohydrates and only about 10.8% from protein. Over a third of the population consumes no dairy products, and a quarter do not consume meat or pulses regularly.

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Sri Lankan Diet Gap Analysis

Protein in Sri Lankan Foods

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Sri Lankan Diet Gap Analysis

Protein in Sri Lankan Foods

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Frequently Asked Questions

Research References