This Simple Visual Guide Makes Sure You Get Your 100 Grams of Protein Each Day
most people already have Have enough protein in your diet. If you don’t, you might be wondering what protein on your plate actually looks like. How much you need each day depends on your type of diet and, more specifically, your weight, because Recommended dietary intake of protein It is 0.36 grams per pound. (this The USDA has a calculator If you’re trying to build muscle or are pregnant or breastfeeding, you’ll need more, but probably not as much as you think.
If you want to learn more about protein or change your protein goals, you should first talk to your doctor. To help people put things into perspective, we created this visual guide to show the impact of 100 grams of protein for vegans, vegetarians, omnivores, and carnivores.
Calculate grams by taking information from the Nutrition Facts label on the packaged item and weighing it if necessary. The gram amounts listed in this guide are specific to the product used in this experiment, so if you look at a different brand of the product below, your numbers may be different.
What does 100 grams of protein look like for an omnivore?
If you don’t have any dietary restrictions, eating 100 grams of protein per day should be easy. It looks like this:
- Two eggs (12 grams)
- Snack Cheese (5g)
- Greek yogurt (15g)
- Beef sausage (14g)
- One can of tuna (27g)
- ½ cup rolled oats (5 g)
- 2 ounces deli ham (10 grams)
- 1 ounce mixed nuts (5 g)
- Two slices of rye bread (10g)
All weights shown above are 103 grams, just over 100 grams.
What does 100 grams of animal protein look like for a carnivore?
As you can see, it doesn’t take much to get 100 grams of protein from animal products:
- Four eggs (24g)
- One can of tuna (27g)
- Three beef balls (15g)
- 2 ounces turkey bacon (10 grams)
- 3 ounces turkey breast (24 g)
This is equivalent to a perfect 100 grams of protein. If you eat all of these in one day, plus bread and other non-animal products, your daily protein intake will be over 100 grams.
What does 100 grams of protein look like for a vegetarian?
For a vegetarian, 100 grams of protein might look like this:
- Four eggs (24g)
- ½ cup rolled oats (5 g)
- Two pieces of snack cheese (10g)
- ¼ cup protein granola (10 g)
- Single serving Greek yogurt (15 g)
- 1 tablespoon hemp seeds (4 grams)
- 2 tablespoons peanut butter (7 grams)
- One scoop of plant protein powder (20g)
This actually contains 99 grams of protein, which is pretty close.
What does 100 grams of protein mean for a vegetarian?
What you see is not exactly the protein content you get from here:
- 1 ounce nuts (5 grams)
- ½ cup rolled oats (5 g)
- Protein Granola Bars (8g)
- Two slices of rye bread (10g)
- ¼ cup protein granola (10 g)
- 1 tablespoon hemp seeds (4 grams)
- 2 tablespoons chia seeds (10 grams)
- 2 tablespoons peanut butter (7 grams)
- One scoop of plant protein powder (20g)
This is equivalent to 79 grams of protein. If we double the mixed nuts, chia seeds, and hemp seeds, the protein content is 93 grams. 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 plate also does not include high-protein vegan meat alternatives such as tofu, tempeh or plant-based meats such as impossible burger. These food sources can make it easier for eaters to get 100 grams of protein vegan diet.
