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 struggle an infection. It does rather a lot, and that is why it is turn into one of many more moderen health obsessions despite the fact that you seemingly already get sufficient with out even making an attempt.
How a lot protein you want every day want depends upon your physique weight and way of life — 0.36 grams per pound is the overall guideline, in accordance with the Recommended Dietary Allowance for protein — however the USDA’s calculator offers you that quantity effortlessly. To provide help to visualize what 100 grams of protein appears to be like like throughout completely different dietary kinds — vegan, vegetarian, omnivorous, and carnivorous — I’ve put collectively this sensible information.
Please take note these protein quantities had been calculated primarily based on particular merchandise and their vitamin labels, so your numbers may differ barely relying on the model or preparation technique. Each considered one of these footage incorporates 100 grams of protein mixed, not 100 grams per merchandise. Here’s what 100 grams of protein may seem like in your eating regimen.
What 100 grams of protein appears to be like like for omnivores
Eating 100 grams of protein per day ought to be fairly straightforward if you haven’t any dietary restrictions. Here’s what that might 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 appears to be like like for carnivores
As you possibly can 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’ll surpass 100 grams of protein in a day.
What 100 grams of protein appears to be like like for vegetarians
For vegetarians, 100 grams of protein may 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)Â
This truly comes out to 99 grams of protein, which is fairly shut.
What 100 grams of protein appears to be like 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 may add an additional tablespoon of peanut butter or eat a full cup of oats, as an alternative of half a cup, to come back nearer to 100 grams.Â
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 eating regimen.
