A key a part of any well-rounded weight loss program 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, reminiscent of regulating hormones, transporting molecules and building muscle.
The typical particular person wants at the least 100 grams of protein every day as part of their balanced weight loss program that features loads of grains, vegetables and fruit. To make assembly your protein wants simple, this visible information places 100 grams of protein into perspective, whether or not you comply with a vegan, vegetarian or omnivore weight loss program.
The grams had been calculated by taking the knowledge from the vitamin info label on packaged gadgets and weighing them when obligatory. The gram quantities listed on this information are particular to the merchandise used for this experiment, so your numbers might fluctuate when you take a look at a distinct 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 haven’t any dietary restrictions. This is one method 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)
Every little thing 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’ll 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 appear 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 ideal 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 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 an alternative of half a cup, to return nearer to 100 grams.
This plate additionally excludes high-protein vegan meat substitutes, reminiscent of 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.
