Whether you prefer to eat meat, tofu, or other sauces, protein is an important part of a balanced diet. It helps the body perform its most important tasks, such as regulating hormones and building muscle.
For many of us, Consume about 100 grams of protein A good daily goal. However, the amount you need depends largely on your health and activity, so it’s best to consult a nutritionist or doctor about your specific needs. There is calculator available On the U.S. Department of Agriculture website, minimum amount Amount of protein needed to meet basic nutritional requirements.
To help you easily reach your protein goals, this visual guide shows you 100 grams of protein from a vegan, vegetarian, or omnivore diet perspective.
Grams were calculated by taking information from the nutrition facts label of the packaged product and measuring weight where appropriate. The gram amounts listed in this guide are specific to the product used in this experiment, so if you check another brand of the following product, you may see different numbers.
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. Here’s one way to do that.
- 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 all weigh 103 grams, just over my 100 grams goal.
What does 100 grams of animal protein look like?
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 equates to exactly 100 grams of protein. If you eat all this in one day, plus bread and other non-animal foods, your daily protein intake will easily exceed 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 works out to be 99 grams of protein, which is pretty close, but still a lot to consume in a day.
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, vegan diet.
