Protein is necessary for our diets and aids in serving to our our bodies operate correctly. Protein helps regulate hormones, transports molecules, acts as an enzyme for chemical reactions and extra.
The typical particular person ought to ideally be consuming 100 grams of protein each day. However this quantity adjustments primarily based on how lively you might be, amongst different elements.
This visible information reveals what 100 grams of protein appears to be like like, whether or not you observe a vegan, vegetarian or omnivore weight loss plan. We hope it is in a position to assist put your each day protein wants into perspective.
The grams had been calculated by taking the knowledge from the vitamin info label on packaged gadgets and weighing them when crucial. The gram quantities listed on this information are particular to the merchandise used for this experiment, so your numbers might differ should you take a look at a special model of bread or yogurt.
100 grams of protein for omnivores
If you have no dietary restrictions, consuming 100 grams of protein per day needs to be fairly straightforward. Here is one approach to do it:
- Greek yogurt (15 grams of protein)
- Beef sausage (14 grams)
- 1 ounce of blended nuts (5 grams)
- Two eggs (12 grams)
- Snack cheese (5 grams)
- 4 slices (2 ounces) of deli ham (10 grams)
- Two slices of rye bread (10 grams)
- ½ cup of rolled oats (5 grams)
- One can of tuna (27 grams)
Every thing pictured above involves 103 grams, which places you barely over the 100-gram aim.
100 grams of animal protein
As you’ll be able to see, getting 100 grams of protein from animal merchandise does not take a lot. This picture reveals:
- 4 eggs (24 grams of protein)
- Three beef meatballs (15 grams)
- Two slices (2 ounces) of turkey bacon (10 grams)
- 3 ounces of turkey breast (24 grams)
- One can of tuna (27 grams)
This quantities to an ideal 100. Should you ate all of this in a day, plus bread and different nonanimal merchandise, you’d simply surpass 100 grams of protein in a day.
100 grams of protein for vegetarians
For vegetarians, 100 grams of protein may appear like:
- 4 eggs (24 grams of protein)
- ½ cup of rolled oats (5 grams)
- Two tablespoons of peanut butter (7 grams)
- One tablespoon of hemp seeds (4 grams)
- ¼ cup of protein granola (10 grams)
- One scoop of plant-based protein powder (20 grams)
- Two snack cheeses (10 grams)
- A single-serve Greek yogurt (15 grams)
This really comes out to 99 grams of protein, which is fairly shut and nonetheless a fantastic quantity to hit for a day.
100 grams of vegan protein
What you see is not completely what you get with this picture. Within the picture, you see:
- ¼ cup of protein granola (10 grams of protein)
- One scoop of plant-based protein powder (20 grams)
- 1 ounce of nuts (5 grams)
- Two tablespoons of peanut butter (7 grams)
- Two tablespoons of chia seeds (about 10 grams)
- One tablespoon of hemp seeds (4 grams)
- Two slices of rye bread (10 grams)
- A protein granola bar (8 grams)
- ½ cup of rolled oats (5 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 possibly can 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 that 100-gram aim.
Additionally, this plate does not embody any high-protein vegan meat substitutes, corresponding to tofu, tempeh or plant-based meats just like the Unattainable Burger. These meals sources could make it a lot simpler to get 100 grams of protein than somebody who eats a vegan weight loss plan.
