This is what a daily portion of 100 grams of protein looks like (2024)

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Egg whitedo more than build and repairmuscle. It also regulates hormones, transports molecules, acts as enzymes for chemical reactions and much more. If you're not used to tracking or prioritizing protein on a daily basis, meeting your quota can be a challenge. This also applies if you have dietary restrictions that prevent you from eating certain foods.

A good place to start increasing your protein intake is by understanding what a serving of protein looks like. In general, everyone has different nutritional needs, but for the average person, 100 grams of protein per day is ideal. Keep in mind that if you are active, you may need more protein in your diet.

This visual guide shows what 100 grams of protein looks like, whether you follow a vegan, vegetarian or omnivorous diet.

The grams were calculated by taking the information from the nutrition label on packaged goods and weighing them if necessary. The grams listed in this manual are specific to the products used for this experiment. So your numbers may vary if you use a different brand of bread or yogurt.

Use this visual guide to better understand what 100 grams of protein looks like on a plate.

100 grams of protein for omnivores

If you have no dietary restrictions, eating 100 grams of protein per day should be fairly easy. Here's one way to do it:

• Greek yogurt (15 grams of protein)
• Beef sausage (14 grams)
• 1 ounce mixed nuts (5 grams)
• Two eggs (12 grams)
• Snackost (5 gram)
• Four slices (2 ounces) of deli ham (10 grams)
• Two slices of rye bread (10 grams)
• ½ cup oatmeal (5 grams)
• A can of tuna (27 grams)

Everything pictured above comes to 103 grams, which puts you just above the 100 gram target.

100 grams of animal protein

As you can see, it doesn't take much to get 100 grams of protein from animal products. This photo shows:

• Four eggs (24 grams of protein)
• Three beef meatballs (15 grams)
• Two slices (2 ounces) of turkey bacon (10 grams)
• 3 ounces turkey fillet (24 grams)
• A can of tuna (27 grams)

This amounts to a perfect 100. If you ate all of this in one day, plus bread and other non-animal products, you would easily exceed 100 grams of protein per day.

100 grams of protein for vegetarians

For vegetarians, 100 grams of protein might look like this:

• Four eggs (24 grams of protein)
• ½ cup oatmeal (5 grams)
• Two tablespoons of peanut butter (7 grams)
• One tablespoon of hemp seeds (4 grams)
• ¼ cup protein granola (10 grams)
• One scoop of vegetable protein powder (20 grams)
• Snackoste (10 grams)
• A single serving of Greek yogurt (15 grams)

This actually amounts to 99 grams of protein, which is pretty close and still a big number to hit for the day.

100 grams of vegan protein

What you see is not quite what you get with this image. On the picture you see:

• ¼ cup protein granola (10 grams protein)
• One scoop of vegetable 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 oatmeal (5 grams)

This corresponds to 79 grams of protein. But if we double the mixed nuts, chia seeds and hemp seeds, we get 93 grams of protein. You can add an extra tablespoon of peanut butter or eat a full cup of oats instead of half a cup to get closer to the 100 gram goal.

This plate also does not contain protein-rich vegan meat substitutes such as tofu, tempeh or plant-based meatImpossible burger. These food sources can make it much easier to get 100 grams of protein as a dietervegan diet.