Named after the Greek phrase for “major,” 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 struggle an infection, which is a part of why it is turn into one of many newer health obsessions although you possible already get enough without even trying.
The day by day quantity you want will depend on your physique weight and way of life — 0.36 grams per pound is the final guideline, based on the Recommended Dietary Allowance for protein — however the USDA’s calculator will provide you with that quantity effortlessly. To provide help to visualize what 100 grams of protein seems like throughout completely different dietary kinds — vegan, vegetarian, omnivorous, and carnivorous — I’ve put collectively this sensible information.
Please consider these protein quantities have been calculated primarily based on particular merchandise and their nutrition labels, so your numbers would possibly differ barely relying on the model or preparation methodology. Each one in all these footage incorporates 100 grams of protein mixed, not 100 grams per merchandise. Here’s what 100 grams of protein might seem like on your weight loss program.
What 100 grams of protein seems like for omnivores
Eating 100 grams of protein per day needs to be fairly straightforward if you haven’t any dietary restrictions. Here’s what that will seem 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 blended nuts (5 grams)
- Two slices of rye bread (10 grams)
Everything pictured above involves 103 grams, which places you barely over 100 grams.
What 100 grams of animal protein seems like for carnivores
As you may see, getting 100 grams of protein from animal merchandise does not take a lot:
- 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 quantities to an ideal 100 grams of protein. If you ate all of this in a day, plus bread and different nonanimal merchandise, you’d surpass 100 grams of protein in a day.
What 100 grams of protein seems like for vegetarians
For vegetarians, 100 grams of protein would possibly seem 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 truly 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 blended nuts, chia seeds and hemp seeds, this brings us to 93 grams of protein. You might add an additional tablespoon of peanut butter or eat a full cup of oats, as a substitute of half a cup, to return nearer to 100 grams.
This plate additionally excludes high-protein vegan meat substitutes, resembling tofu, tempeh or plant-based meats just like the Impossible Burger. Those meals sources could make it simpler to get 100 grams of protein for somebody who eats a vegan diet.
