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Protein is essential for our bodies to function properly. It helps regulate hormones, transport molecules, act as an enzyme for chemical reactions, and more. A good guideline for the average person is to consume about 100 grams of protein per day.
However, this number varies depending on your activity level, among other factors. To help you reach your daily needs, this visual guide shows you what 100 grams of protein looks like, whether you’re following a vegan, vegetarian, or omnivorous diet.
Grams were calculated by taking the information on the nutrition facts label of packaged products and weighing them if necessary. The gram amounts listed in this guide are specific to the products used in this experiment, so your numbers may vary if you look at a different brand of bread or yogurt.
This is what 100 grams of protein looks like for omnivores
If you don’t have any dietary restrictions, eating 100 grams of protein per day should be pretty easy. Here’s one way to do it:
- Two eggs (12 grams)
- Snack cheese (5 grams)
- Greek yogurt (15 grams)
- Beef sausage (14 grams)
- A can of tuna (27 grams)
- ½ cup rolled oats (5 grams)
- 2 ounces deli ham (10 grams)
- 1 ounce mixed nuts (5 grams)
- Two slices of rye bread (10 grams)
Everything pictured above weighs 103 grams, which puts you slightly over the 100 gram target.
100 grams of animal protein
As you can see, getting 100 grams of protein from animal products doesn’t take much:
- Four eggs (24 grams)
- A can of tuna (27 grams)
- Three beef meatballs (15 grams)
- 2 ounces turkey bacon (10 grams)
- 3 ounces turkey breast (24 grams)
That’s 100 grams of protein. If you eat all of that in one day, plus bread and other non-animal products, you’ll easily exceed 100 grams of protein per day.
100 grams of protein for vegetarians
For vegetarians, 100 grams of protein might look like this:
- Four eggs (24 grams)
- ½ cup rolled oats (5 grams)
- Two cheeses to snack on (10 grams)
- ¼ cup protein granola (10 grams)
- One single-serve Greek yogurt (15 grams)
- One tablespoon of hemp seeds (4 grams)
- Two tablespoons of peanut butter (7 grams)
- One scoop of plant-based protein powder (20 grams)
This actually equates to 99 grams of protein, which is pretty close and still a great number to aim for in a day.
What does 100 grams of protein look like for vegans?
What you see is not quite what you get with the amount of protein here:
- 1 ounce of walnuts (5 grams)
- ½ cup rolled oats (5 grams)
- One protein granola bar (8 grams)
- Two slices of rye bread (10 grams)
- ¼ cup protein granola (10 grams)
- One tablespoon of hemp seeds (4 grams)
- Two tablespoons of chia seeds (10 grams)
- Two tablespoons of peanut butter (7 grams)
- One scoop of plant-based protein powder (20 grams)
That’s 79 grams of protein. If we double the amount of mixed nuts, chia seeds, and hemp seeds, that brings us to 93 grams of protein. You can add an extra tablespoon of peanut butter or eat a full cup of oats, instead of half a cup, to get closer to 100 grams. This dish does not include any high-protein vegan meat substitutes, such as tofu, tempeh, or plant-based meats like Impossible BurgerThese food sources can make it easier for a person eating a meal to get 100 grams of protein. vegan diet.
