While wandering through a grocery store, you can’t help but notice the frequent mention of “protein.” It seems like every brand has jumped on the bandwagon to offer products enriched with protein. It’s not just about protein shakes, powders, or bars anymore—now you’ll find it in bagels, chips, coffee, and even mashed potatoes. It’s everywhere.
Although marketing tells us we might not be getting enough protein, experts suggest that as long as your diet is balanced and unrestricted, you’re likely consuming the necessary amount of protein for your body type and activity level. Still, figuring out how much protein is in your food just by looking at it can be a challenge. To make things easier, we’ve pulled together a visual guide to show what 100 grams of protein looks like for different dietary preferences: omnivores, carnivores, vegetarians, and vegans.
Why is protein important?
Protein, made up of amino acids, is crucial for various bodily functions, including building muscle, regulating weight, and managing energy levels and hormones. However, consuming too much protein can also be harmful, just like any other nutrient.
There are countless discussions online about how much protein people actually need. Opinions vary widely, but it mainly depends on individual health and body types. Current guidelines recommend adults aim for about 0.36 grams of protein per pound of body weight—approximately 0.8 grams per kilogram. For perspective, if you weigh 200 pounds, you’d need roughly 73 grams of protein each day. Meanwhile, if you’re around 115 pounds like me, you’d need about 43 grams. This intake also factors in your activity levels and BMI for more tailored guidance.
Still, what does 43 or 73 grams of protein look like outside of protein powders? We want to assist you in achieving your protein goals with some easy meal suggestions tailored to various dietary needs.
No matter if you’re an omnivore, herbivore, or carnivore, we’ve compiled a variety of options to help you effectively plan your meals. Just remember, the protein amounts we provide are based on specific products’ nutrition labels, so your actual numbers may vary.
Note: The images feature a total of 100 grams of protein combined, not per individual item.
100 grams of protein for omnivores
If you’re not limited by dietary restrictions, getting 100 grams of protein a day can be pretty straightforward. Here’s an example:
- 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)
This combination totals 103 grams, just over the daily target.
100 grams of protein for carnivores
Looking at protein from animal sources can also be quite easy. Here’s one way to get 100 grams:
- 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)
That adds up to a neat 100 grams. Combine this with some bread or other sides, and you’re likely exceeding that amount for the day.
100 grams of protein for vegetarians
For those who prefer a vegetarian diet, here’s how 100 grams can be achieved:
- 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 totals roughly 99 grams of protein, pretty close to the goal.
100 grams of protein for vegans
Hitting your protein goals can be a bit trickier for vegans, but it’s definitely doable. A selection rich in nuts and grains can yield around 79 grams of protein, decent for someone weighing 210 pounds. Here’s a sample:
- 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 you double up on the nuts, chia seeds, and hemp seeds, you can hit around 93 grams of protein. You could also add another tablespoon of peanut butter or increase your oats to a full cup to get even closer to the target.
Plus, don’t forget high-protein vegan substitutes like tofu, tempeh, or alternatives like the Impossible Burger, as they can greatly help meet your protein needs.
