A key a part of any balanced eating regimen 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 vital features, equivalent to regulating hormones, transporting molecules and building muscle.
The common particular person wants not less than 100 grams of protein of their balanced eating regimen that features loads of grains, vegatables and fruits. To assist put protein necessities into perspective, this visible information reveals what 100 grams of protein seems like, whether or not you comply with a vegan, vegetarian or omnivore eating regimen.
The grams have been calculated by taking the data from the diet details label on packaged gadgets and weighing them when vital. The gram quantities listed on this information are particular to the merchandise used for this experiment, so your numbers might differ for those who take a look at a distinct model for the next merchandise.
What 100 grams of protein seems like for omnivores
Consuming 100 grams of protein per day needs to be fairly simple if you haven’t any dietary restrictions. Here is one approach 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 combined nuts (5 grams)
- Two slices of rye bread (10 grams)
All the pieces pictured above involves 103 grams, which places you barely over the aim of 100 grams.
What 100 grams of animal protein seems 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. Should you ate all of this in a day, plus bread and different nonanimal merchandise, you’ll simply surpass 100 grams of protein in a day.
What 100 grams of protein seems 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 truly comes out to 99 grams of protein, which is fairly shut and nonetheless an excellent quantity to hit for a day.
What 100 grams of protein seems 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 combined 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 come back nearer to 100 grams.
This plate additionally excludes high-protein vegan meat substitutes, equivalent 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.
