Looking to boost your protein intake while keeping calories low for weight loss and muscle definition? Protein is an excellent choice!
But before you jump to conclusions on the best protein source by Dr. Rachel Paul, Ph.D., RD, let's take a look at amino acids, which are the building blocks of protein! Yes!
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Protein by definition is the chemical building block of amino acids that help cells work and the body function as it should. Protein does more than just build and repair muscle and bones. It’s what our body needs to also make hormones and enzymes as well as provide us with energy to get through the day.
There are a lot of caveats associated with our protein intake and benefits linked with eating the right amounts of protein in a day. When you want to lose weight, eating protein is a great way to feel full longer (and ultimately eat fewer calories) while also building muscle and providing yourself with nourishment to support growth and maintenance to your cells and tissues.
The average American adult needs about 58g of protein each day. Aiming to reach the exact daily requirement can be a challenge because nobody carries around a scale to weigh their food before eating it.
So today, I’m sharing a visual guide on what 100 grams of protein looks like for different foods. Hopefully this will help you get some idea of what 100 grams of protein could look like whether you’re eating meals at home or on the go.
What Does 100 Grams Of Protein Look Like
Protein can be found in many food sources. However the amounts of protein in each food source varies per gram. Here we’ll explore which foods have the highest amount of protein per gram and what some of the best protein sources are to enjoy so you can have a visual guide.
Best Protein Sources
Wondering what foods have high protein? Here’s a roundup of what 100 grams of protein per day looks like with various food sources.
Lean Beef
22g protein (3 ounce serving) of 93% lean ground beef.
For every 3-ounces of lean beef, you’ll get about 22 grams of protein. So, in order to get 100 grams of protein from lean beef, you’ll need about 13 ounces of beef.
Chicken
27g protein (3 ounce serving) skinless chicken breast.
For every 3-ounces of chicken, you’ll get about 27g protein. So, in order to get 100 grams of protein from chicken, you’ll need to eat about 11 ounces of chicken in a day.
Salmon
19g protein (3 ounce serving)
For every 3-ounces of salmon, you’ll get about 19g of protein. So, in order to get 100 grams of protein from salmon, you’ll need about 16 ounces of salmon.
Eggs
6g protein (1 large egg)
For every 1 large egg, you’ll get about 6g of protein. So, in order to get 100 grams of protein from eggs, you’ll need about 16 large eggs.
Pasta
8g protein (1 cup cooked)
For every 1 cup of cooked pasta, you’ll get about 8g of protein. So, in order to get 100 grams of protein from cooked pasta, you’ll need about 12.5 cups of pasta.
Low Fat Cottage Cheese
12g protein (1/2-cup serving)
For every 1/2-cup serving of cottage cheese, you’ll get about 12g protein. So, in order to get 100 grams of protein from chicken, you’ll need about 4 cups of cottage cheese.
Tuna
42g protein (1 can)
So, in order to get 100 grams of protein from tuna, you’ll need about 2 cans of tuna.
Milk
8g protein (1 cup) Vitamin D
So, in order to get 100 grams of protein from Vitamin D milk, you’ll need to eat about 12.5 cups of milk.
Greek Yogurt
9g protein (3 ounce serving)
For every 3-ounces of Greek yogurt, you’ll get about 9 g protein. So, in order to get 100 grams of protein from Greek yogurt, you’ll need about 33 ounces of Greek yogurt.
Plant Based Protein
Lentils
18g protein (1 cup cooked)
For every 1 cup of cooked lentils, you’ll get about 18 g protein. So, in order to get 100 grams of protein from lentils, you’ll need about 5.5 cups.
Black Beans
7g protein (1/2 cup serving)
So, in order to get 100 grams of protein from black beans, you’ll need to eat about 7 cups of black beans in a day.
Peanut Butter
7g protein (2 tablespoons)
So, in order to get 100 grams of protein from peanut butter, you’ll need about 14 tablespoons.
Chickpeas
10g protein (1 cup serving)
So, in order to get 100 grams of protein from chickpeas, you’ll need to eat about 10 cups in a day.
Pumpkin Seeds
16g protein (3 ounce)
Did you know? Out of all the nuts and seeds, pumpkin seeds have one of the highest protein content. So, in order to get 100 grams of protein from pumpkin seeds, you’ll need about 18 ounces of roasted pumpkin seeds.
Walnuts
4g protein (1/4 cup)
So, in order to get 100 grams of protein from walnuts, you’ll need to eat about 6 1/4 cups of walnuts in a day.
How To Consume 100 Grams Of Protein A Day
Eating Protein First
It’s so easy to fill up on carbs. However, when you’re wanting to lead a healthy lifestyle or if you’re on a weight loss journey, filling up on carbs is not the way to go because of how carbs store in our bodies. Excess carbs are stored in the fat tissue. Filling up on protein is better, as an excess in protein is stored in the reserves to be used by the body as energy and to fulfill its many functions.
If you eat your protein first, you’ll feel full longer, which in turn helps with fat loss and helps you have a healthy body weight.
Having Protein For Each Meal
Eating 100 grams of protein can be done when you make sure you’re consuming protein with each meal (and snacks too). Examples of high protein snacks can include protein powder in smoothies, trying protein bars, or spreading peanut butter on your fruit or veggies.
Opting For Lean Meat
Lean meats like chicken, lean beef, or fish like salmon are great examples and sources of protein. They usually come in at over 20 grams of protein per food source, which means you’ll feel satisfied with a few short helpings of each item on your plate.
100 Grams Of Protein A Day Meal Plan
If you need some inspiration to help you get started, download this 1500-calorie meal plan PDF or check out these high protein meals.