Whether you eat meat every day or are a lifelong vegan, you need protein. Without protein, your body would struggle to regulate hormones and transport molecules. Protein acts as enzymes in your body that fuel chemical reactions and muscle growth. The amount of protein you need varies depending on your activity level and other factors, but the average person needs at least 100 grams of protein every day.
To help you reach your daily requirements, this visual guide shows what 100 grams of protein looks like, whether you’re on a vegan, vegetarian, or omnivore diet.
Gram counts were calculated by taking the nutrition facts label of the packaged product and weighing where necessary. The gram counts listed in this guide are specific to the products used in this experiment, so if you look at different brands of the following products, the numbers may vary.
What is 100 grams of protein for an omnivore?
If you’re not on a restrictive diet, it’s pretty easy to get 100 grams of protein per day. Here’s one way to do it:
- 2 eggs (12 grams)
- Snack cheese (5 grams)
- Greek yogurt (15g)
- Beef sausage (14 grams)
- 1 can of tuna (27 grams)
- 1/2 cup oatmeal (5 grams)
- 2 ounces (10 grams) deli ham
- 1 ounce (5 grams) mixed nuts
- 2 slices of rye bread (10 grams)
All of the pieces pictured above together weigh in at 103 grams, just over my goal of 100 grams.
What does 100 grams of animal protein look like?
As you can see, it doesn’t take that much to get 100 grams of protein from animal foods.
- 4 eggs (24 grams)
- 1 can of tuna (27 grams)
- 3 beef meatballs (15 grams)
- 2 ounces (10 grams) turkey bacon
- 3 ounces (24 grams) turkey breast
This equates to exactly 100 grams of protein. If you eat all of this in a day, plus bread and other non-animal foods, your daily protein intake can easily exceed 100 grams.
What is 100 grams of protein for a vegetarian?
For a vegetarian, 100 grams of protein would be:
- 4 eggs (24 grams)
- 1/2 cup oatmeal (5 grams)
- 2 snack cheeses (10 grams)
- ¼ cup (10 grams) protein granola
- 1 serving of Greek yogurt (15 grams)
- 1 tablespoon of hemp seeds (4 grams)
- 2 tablespoons (7 grams) of peanut butter
- 1 scoop (20 grams) of plant-based protein powder
This actually equates to 99 grams of protein, which is pretty close and still a great number to hit in a day.
What is 100 grams of protein for a vegan?
The amount of protein you see here is not exactly the same as what you’ll actually get.
- 1 ounce (5 grams) of nuts
- 1/2 cup oatmeal (5 grams)
- Protein Granola Bar (8 grams)
- 2 slices of rye bread (10 grams)
- ¼ cup (10 grams) protein granola
- 1 tablespoon of hemp seeds (4 grams)
- 2 tablespoons of chia seeds (10 grams)
- 2 tablespoons (7 grams) of peanut butter
- 1 scoop (20 grams) of plant-based protein powder
That equates to 79 grams of protein. Double the mixed nuts, chia seeds, and hemp seeds and you’ll get 93 grams of protein. Add an extra tablespoon of peanut butter or eat a cup of oatmeal instead of half a cup and you’ll be 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 BurgerThese food sources make it easy to consume 100 grams of protein. Vegan Diet.
