Named after the Greek phrase for “main,” protein is not only for constructing muscle. It helps regulate hormones and fluid ranges in your physique, it transports and shops vitamins and it aids within the product of antibodies to battle an infection. It does lots, and that is why it is turn into one of many more moderen health obsessions although you possible already get sufficient with out even making an attempt.
How a lot protein you want every day want is determined by your physique weight and life-style — 0.36 grams per pound is the final guideline, in keeping with the Advisable Dietary Allowance for protein — however the USDA’s calculator gives you that quantity effortlessly. That will help you visualize what 100 grams of protein seems like throughout totally different dietary kinds — vegan, vegetarian, omnivorous, and carnivorous — I’ve put collectively this sensible information.
Please take note these protein quantities had been calculated based mostly on particular merchandise and their diet labels, so your numbers may fluctuate barely relying on the model or preparation technique. Every considered one of these footage incorporates 100 grams of protein mixed, not 100 grams per merchandise. This is what 100 grams of protein may appear to be in your food plan.
What 100 grams of protein seems like for omnivores
Consuming 100 grams of protein per day must be fairly straightforward if you have no dietary restrictions. This is what that might appear to be:
- 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 combined nuts (5 grams)
- Two slices of rye bread (10 grams)
Every little thing pictured above involves 103 grams, which places you barely over 100 grams.
What 100 grams of animal protein seems like for carnivores
As you possibly can see, getting 100 grams of protein from animal merchandise does not take a lot:
- 4 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 quantities to an ideal 100 grams of protein. In case you ate all of this in a day, plus bread and different nonanimal merchandise, you’ll surpass 100 grams of protein in a day.
What 100 grams of protein seems like for vegetarians
For vegetarians, 100 grams of protein may appear to be this:
- 4 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 really comes out to 99 grams of protein, which is fairly shut.
What 100 grams of protein seems like for vegans
What you see is not completely what you get with the quantity of protein right here:
- 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)
This quantities to 79 grams of protein. If we double up on the combined nuts, chia seeds and hemp seeds, this brings us to 93 grams of protein. You possibly can add an additional tablespoon of peanut butter or eat a full cup of oats, as an alternative of half a cup, to return nearer to 100 grams.
This plate additionally excludes high-protein vegan meat substitutes, comparable to tofu, tempeh or plant-based meats just like the Unimaginable Burger. These meals sources could make it simpler to get 100 grams of protein for somebody who eats a vegan food plan.
