No matter where you look, it’s becoming harder and harder to avoid the social media videos discussing protein goals and advertisements for protein powders, bars, shakes and more. Realistically, you’re likely already getting enough protein in your diet and don’t need to worry about squeezing in even more. And with a recent CNET survey finding that 27% of U.S. shoppers will look to cut back on non-essentials this holiday season, saving money on protein powders is never a bad thing. However, if you’re interested in learning about protein and its various forms, we’ve taken photos of 100 grams of protein on a plate for different diets.
For carnivores, omnivores, vegans and vegetarians, this is what 100 grams of protein looks like.
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Why is protein important?
Protein is made up of amino acids, and it’s a vital part of your diet for maintaining muscle health and regulating weight, energy, hormones and more. But you should know that if you consume too much protein, then, like any other nutrient, it can be harmful to your health.
There are numerous Reddit threads filled with discussions about the recommended amount of protein people need. Everyone has their own opinion on the right amount, but the truth is that it largely depends on your own body and health.
The current guidelines recommend that adults aim for 0.36 grams of protein per pound — or 0.8 grams per kilogram — of body weight. To put that into perspective, according to the USDA’s dietary intake calculator, a person weighing 200 pounds would need about 73 grams of protein daily, while someone like me, who weighs 115 pounds, needs around 43 grams. Keep in mind that this calculator also takes into account your activity levels and BMI to provide a more personalized recommendation.
That said, 43 or 73 grams of protein outside of powder supplements might be hard to imagine. We’re here to help you understand and plan by showing you the best way to achieve your daily protein goal.
Whether you’re an omnivore, herbivore or carnivore, we’ve gathered a wide selection of foods to help you portion your meals as efficiently as possible. However, please note that the protein amounts provided below are based on specific products and their nutrition labels, so your figures may vary depending on the brand or preparation method used.
Note: Each picture contains 100 grams of protein combined, not 100 grams per item.
What 100 grams of protein looks like for omnivores
100 grams of protein on a plate for omnivores
Eating 100 grams of protein per day should be pretty easy if you don’t have any dietary restrictions. Here’s what that would look like:
- Two eggs (12 grams)
- Snack cheese (5 grams)
- Greek yogurt (15 grams)
- Beef sausage (14 grams)
- One can of tuna (27 grams)
- ½ cup of rolled oats (5 grams)
- 2 ounces of deli ham (10 grams)
- 1 ounce of mixed nuts (5 grams)
- Two slices of rye bread (10 grams)
Everything pictured above comes to 103 grams, which puts you slightly over your daily target.
What 100 grams of protein looks like for carnivores
100 grams of protein on a plate for carnivores
As you can see, getting 100 grams of protein from animal products doesn’t take much:
- Four eggs (24 grams)
- One can of tuna (27 grams)
- Three beef meatballs (15 grams)
- 2 ounces of turkey bacon (10 grams)
- 3 ounces of turkey breast (24 grams)
This amounts to a perfect 100 grams of protein. If you ate all of this in a day, plus bread and other non-animal products, you would surpass 100 grams of protein in a day.
What 100 grams of protein looks like for vegetarians
100 grams of protein on a plate for vegetarians
For vegetarians, 100 grams of protein might look like this:
- Four eggs (24 grams)
- ½ cup of rolled oats (5 grams)
- Two snack cheeses (10 grams)
- ¼ cup of protein granola (10 grams)
- A 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 comes out to 99 grams of protein, which is pretty close.
What 100 grams of protein looks like for vegans
100 grams of protein on a plate for vegans
Reaching your protein targets levels up in difficulty when you swear off some of its best sources, but these days there are plenty of ways to meet your goals. This nut- and grain-rich array adds up to 79 grams of protein, the RDA for a 210-pound human.
- 1 ounce of nuts (5 grams)
- ½ cup of rolled oats (5 grams)
- A protein granola bar (8 grams)
- Two slices of rye bread (10 grams)
- ¼ cup of 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)
If we double up on the mixed nuts, chia seeds and hemp seeds, this brings us to 93 grams of protein. You could add an extra tablespoon of peanut butter or eat a full cup of oats, instead of half a cup, to come closer to 100 grams.
This plate also excludes high-protein vegan meat substitutes, such as tofu, tempeh or plant-based meats like the Impossible Burger. Those food sources can make it easier to get 100 grams of protein on a vegan diet.
The symptoms of protein deficiency — which is normally part of a broader eating disorder or nutrition deficiency — can vary, but the first one is usually brittle hair and nails, as the body is rationing the protein it does have to more important organs and systems. Other symptoms can include:
- Anemia: continual fatigue, feeling of weakness, shortness of breath
- Weakened immune system, leading to more frequent infections
- Difficulty maintaining focus
- Mood swings
- Muscle loss or weakness
- Swelling
- Weight fluctuations
The best way to incorporate a large amount of protein into your everyday diet is to invest in researching which protein-rich foods like lean meats, eggs, dairy, lentils and chickpeas will be suitable for your lifestyle. You can also add in supplements, such as protein powder.
The best source of protein will depend on your diet, but lean meats, fish, eggs, poultry, nuts and seeds, Greek yogurt and cottage cheese are just a few examples of protein sources.