Named after the Greek word for “major,” protein isn’t just for building muscle. It regulates hormone and fluid levels in the body, transports and stores nutrients, and helps produce antibodies that fight infections. It has many benefits, which is why it has become one of the latest fitness obsessions, even though you can already reap the benefits without much effort.
The amount of protein you need each day depends on your weight and lifestyle. According to the guidelines, 0.36 grams per pound is a general guideline. Recommended dietary intake of protein — but, USDA calculator They will easily tell you the number. We created this practical guide to help you visualize what 100 grams of protein looks like for different eating styles, including vegan, vegetarian, omnivorous, and carnivorous.
Please note that these protein amounts are calculated based on the specific product and its nutrition label, so the numbers may vary slightly depending on brand and cooking method. Each of these photos contains 100 grams of protein combined, do not have 100 grams per item. Here’s how 100 grams of protein can impact your diet.
What 100 grams of protein looks like to an omnivore
Consuming 100 grams of protein per day is very easy if you have no dietary restrictions. This will look like this:
- 2 eggs (12 grams)
- Snack cheese (5g)
- Greek yogurt (15 grams)
- Beef sausage (14 grams)
- 1 can of tuna (27 grams)
- 1/2 cup (5 grams) rolled oats
- 2 ounces (10 grams) of deli ham
- 1 ounce (5 grams) mixed nuts
- 2 slices of rye bread (10 grams)
The photos above are all 103 grams, so just over 100 grams.
What does 100 grams of animal protein look like to a carnivore?
As you can see, it doesn’t take long to get 100 grams of protein from animal foods.
- 4 eggs (24 grams)
- 1 can of tuna (27 grams)
- 3 beef meatballs (15g)
- 2 ounces (10 grams) turkey bacon
- 3 ounces (24 grams) turkey breast
This is equivalent to 100 grams of complete protein. If you eat all this in one day, plus bread and other non-animal foods, your daily protein intake will be over 100 grams.
What is 100 grams of protein for a vegetarian?
For vegetarians, 100 grams of protein is:
- 4 eggs (24 grams)
- 1/2 cup (5 grams) rolled oats
- 2 snack cheeses (10 grams)
- 1/4 cup (10 grams) protein granola
- 1 serving of Greek yogurt (15 grams)
- 1 tablespoon hemp seeds (4 grams)
- 2 tablespoons (7 grams) peanut butter
- 1 cup (20 grams) of vegetable protein powder
This actually equates to 99 grams of protein, which is pretty close.
What does 100 grams of protein mean to vegans?
The amounts of protein shown here are not exhaustive.
- 1 ounce (5 grams) nuts
- 1/2 cup (5 grams) rolled oats
- 1 protein granola bar (8 grams)
- 2 slices of rye bread (10 grams)
- 1/4 cup (10 grams) protein granola
- 1 tablespoon hemp seeds (4 grams)
- 2 tablespoons (10 grams) chia seeds
- 2 tablespoons (7 grams) peanut butter
- 1 cup (20 grams) of vegetable protein powder
This equates to 79 grams of protein. Double the mixed nuts, chia seeds, and hemp seeds for 93 grams of protein. To get closer to 100 grams, you can add a tablespoon of peanut butter or eat a full cup of oats instead of half a cup.
This plate also excludes high-protein vegan meat substitutes like tofu, tempeh, and plant-based meats. Impossible Burger. With these food sources, protein eaters can easily get 100 grams of protein. vegan diet.
