What 100 grams of protein looks like for non-vegetarians, vegetarians, and vegans
Before you think protein doesn’t concern you, understand this – the role of protein in your body goes beyond building muscle. This macronutrient is working behind the scenes in nearly every cell of your body. Protein is the building block not just of muscles, but also of bones, skin, hair, enzymes, hormones, and countless other tissues. It’s one of the three essential macronutrients, alongside carbohydrates and fats. So getting adequate protein isn’t optional, regardless of whether you’ve ever set foot in a gym.
Though there is a lot of conversation about protein nowadays, most people are unaware of how much they need and what that translates to on their plates.
How much protein do you really need?
There is no one-size-fits-all protein intake rule, according to the USDA’s Dietary Guidelines. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. It is the amount required to meet your basic nutritional needs. Simply put, it’s the minimum you need to keep from getting sick. It is, however, not the specific amount you are supposed to eat every day.
Your ideal protein intake depends on your BMI, activity level, and other factors. For instance, a 200-pound person needs about 73 grams daily, while someone weighing 115 pounds requires only around 43 grams. These may also differ depending on age, health, and gender. You can use the USDA’s online calculator to find out how much protein you should consume. Eating excessive amounts of protein can also harm your body.
Here’s a list of food options to help you portion your meals efficiently. Eating a well-balanced, nutritious diet is crucial, rather than reaching for protein supplements. Whether you are an omnivore, herbivore, or carnivore, here’s a rundown of what 100 g of protein looks like on the plate. The protein values shown are based on specific products and their nutrition labels, so the exact numbers may vary depending on the brand or how the food is prepared.
What 100 g of protein looks like if you are a non-vegetarian
Two eggs (12 grams)
Snack cheese (5 grams)
Greek yoghurt (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)
Total: 103 g of protein
What 100 g of protein looks like if you only consume animal products
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)
Total: 100 g of protein
What 100 g of protein looks like for vegetarians
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 yoghurt (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)
Total: 99 g of protein
What 100 g of protein looks like for vegans
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)
Total: 79 g of protein
Your protein goals don’t have to be complicated. Focusing on a well-balanced meal with a variety of foods can help you meet your protein needs. Share this with someone who struggles to meet their protein requirements.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
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