A key a part of any food plan is protein. Whether or not you get it from consuming meat, tofu or one other supply, you want protein to assist your physique carry out essential features, corresponding to regulating hormones, transporting molecules and building muscle.
How a lot protein is sufficient? That varies relying on components like exercise ranges. The common particular person wants at the very least 100 grams of protein each day.
That can assist you obtain your each day wants, this visible information reveals what 100 grams of protein appears like, whether or not you comply with a vegan, vegetarian or omnivore food plan.
The grams had been calculated by taking the knowledge from the diet details label on packaged gadgets and weighing them when needed. The gram quantities listed on this information are particular to the merchandise used for this experiment, so your numbers might differ when you have a look at a unique model for the next merchandise.
What 100 grams of protein appears like for omnivores
Consuming 100 grams of protein per day ought to be fairly simple if you have no dietary restrictions. This is one solution to do it:
- 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)
The whole lot pictured above involves 103 grams, which places you barely over the aim of 100 grams.
What 100 grams of animal protein appears like
As you’ll be able to see, getting 100 grams of protein from animal merchandise does not take a lot:
- 4 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. For those who ate all of this in a day, plus bread and different nonanimal merchandise, you’d simply surpass 100 grams of protein in a day.
What 100 grams of protein appears like for vegetarians
For vegetarians, 100 grams of protein would possibly seem like this:
- 4 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 really comes out to 99 grams of protein, which is fairly shut and nonetheless an incredible quantity to hit for a day.
What 100 grams of protein appears 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 would 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 100 grams.
This plate additionally excludes high-protein vegan meat substitutes, corresponding to tofu, tempeh or plant-based meats just like the Impossible Burger. These meals sources could make it simpler to get 100 grams of protein for somebody who eats a vegan diet.
