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Why are proteins important?
Proteins are essential for maintaining your muscle mass and strength, healing and physical wellbeing.
Your body needs more protein when you have cancer, up to double the amount needed by a person without cancer.
How do I know how much protein I should be eating?
It is recommended that while you are affected by cancer, or having cancer treatment, you should eat 1.2g – 1.5g of protein for every kg of your weight.
For example:
- If you weigh 55kg, you should be eating between 66g – 82.5g of protein a day.
- If you weight 70kg, you should be eating between 84g – 105g of protein a day.
- If you weigh 85kg, you should be eating between 102g – 127.5g of protein a day.
To help you with this, you will see the table below shows you how much protein you can get from different helpings of food.
What are the benefits of eating more protein?
- minimises loss of muscle and strength
- supports your time to recover from treatment
- supports your overall wellbeing.
Is keeping active important too?
Yes. Keeping active can also help maintain your muscle mass and strength, and help you feel better. Try to include some activity every day, such as going for a short walk, gardening, housework or going to a gym session. Try to reduce the time you spend sitting or lying down.
How to include a protein source at each meal time
*You can modify these food suggestions to fit your dietary needs and preferences. (V) = vegetarian
Many supermarkets now offer high protein versions of foods. These include milkshakes, cereals, protein bars, puddings and yoghurts. This can make it easier for you to have the right amount of protein.
Examples of the approximate (rough amount of) protein in foods
| Food | Approximate serving | What does it looks like? | Protein |
| Meat, poultry and fish and eggs | |||
| Chicken | 100 to 120g | About ½ large breast | 25 to 30g |
| White fish. For example, bass or cod | 100 to 140g | 1 small fillet | 35 to 48g |
| Oily fish. For example, salmon or mackerel | 100 to 140g | 1 small fillet | 21 to 30g |
| Canned tuna | 60g | ½ can or more | 15 to 20g |
| Prawns | 80g | 25-30 prawns | 14g |
| Beef | 100g | About half the size of your hand. For example, one beef burger | 22.5g |
| Pork | 100g | About half the size of your hand. For example, 2 sausages or 1 pork chop | 20g |
| Lamb | 100g | About half the size of your hand. For example, 1 lamb chop | 25g |
| Eggs | 120g | 2 large eggs | 15g |
| Dairy | |||
| Milk (full fat milk) | 200ml | 1 glass | 7g |
| Evaporated milk | 50g | 3 tablespoons | 3.8g |
| Nesquik powder or malted drinks with full fat milk | 14.3g + 200ml | 2 tablespoons mixed in 1 glass of milk | 7.7g |
| Yoghurt | 120 to 150g | 1 yoghurt | 5-7g |
| Cottage cheese | 100g | About 3 tablespoons | 9.5g |
| Cheddar cheese | 30g | About the size of two thumbs or 1 slice | 8g |
| Soft cheese | 30g | About 2 tablespoons | 3.5g |
| Snack cheeses. For example Babybel Dairylee. | 15 to 20g | 1 segment | 2-4g |
| Pulses | |||
| Baked beans | 200g | Half a can | 10g |
| Lentils, chickpeas, or kidney beans | 120g | About 6 tablespoons / ½ a can (drained) | 10g |
| Peas | 120g | About 6 tablespoons / ½ a can (drained) | 8.5g |
| Plant-based alternatives | |||
| Tofu | 80g | See packaging | 6.5g |
| Quorn mince or soya beans | 100g | See packaging | 14g |
| Soya milk | 200ml | 1 glass | 6g |
| Soya yoghurt | 100g | About 3 tablespoons | 4g |
| Nuts and seeds | |||
| Mixed seeds. For example, almonds, linseed, sunflower | 28g | Roughly fit in the palm of your hand | 7g |
| Nut butters or Tahini. For example, peanut, almond. | 20g | About 1 tablespoon | 4.5g |
| Peanut butter powder | 12g | About 1 tablespoon | 6g |
| Spreads and dips | |||
| Hummus | 55g | About 3 tablespoons | 3.5g |
| Paté. For example, liver, tuna, mackerel | 40 to 50g | See packaging | 5 to 8g |
| Cheese and chive or feta dip | 55 to 60g | About 1/3 pot | 2 to 2.5g |
| Baba Ganoush | 40 to 50g | About 1/4 pot | 2 to 2.5g |
| Deserts | |||
| Crème caramel or panna cotta | 100 to 120g | 1 pot or small slice | 3 to 4g |
| Custard | 130g | About 1/3 can | 3.6g |
| Rice pudding | 200g | About 1/2 can | 5 to 6g |
Try to meet your individual protein needs using suggestions as above.
Who can I contact for further information and advice?
Speak to your dietitian if you would like further support:
Cancer Dietitians, Sussex Cancer Centre: Tel: 01273 696955, Extension: 64208
The information here is for guidance purposes only and is in no way intended to replace professional clinical advice by a qualified practitioner.