This Simple Visual Guide Makes Sure You Get Your 100 Grams of Protein Each Day

Protein is a cornerstone of any balanced diet, and you likely are already getting enough without even trying. If you’re not sure where you stand, you might wonder what “enough” protein actually looks like on your plate. The daily amount you need depends on your body weight and lifestyle -- 0.36 grams per pound is the general guideline, according to the Recommended Dietary Allowance for protein (the USDA has a calculator that can help.). But factors like building muscle or pregnancy mean you’ll need more, though probably not as much as you might think

Before changing your protein intake, it’s always smart to check in with your doctor. To help you visualize what 100 grams of protein looks like across different diets -- vegan, vegetarian, omnivorous, and carnivorous -- I’ve put together this practical guide.

Keep in mind the protein amounts were calculated based on specific products and their nutrition labels, so your numbers might vary slightly depending on the brand or preparation method. Here’s what 100 grams of protein could look like for your diet.

What 100 grams of protein looks like for omnivores

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Eating 100 grams of protein per day should be pretty easy if you don't have any dietary restrictions. Here's what that would look like:

• 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 mixed nuts (5 grams)
• Two slices of rye bread (10 grams)

Everything pictured above comes to 103 grams, which puts you slightly over 100 grams.

What 100 grams of animal protein looks like for carnivores

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As you can see, getting 100 grams of protein from animal products doesn't take much:

• Four 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 amounts to a perfect 100 grams of protein. If you ate all of this in a day, plus bread and other nonanimal products, you would surpass 100 grams of protein in a day.

What 100 grams of protein looks like for vegetarians

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

• Four 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 actually comes out to 99 grams of protein, which is pretty close.

What 100 grams of protein looks like for vegans

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What you see isn't totally what you get with the amount of protein 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 amounts to 79 grams of protein. If we double up on the mixed nuts, chia seeds and hemp seeds, this brings us to 93 grams of protein. You could add an extra tablespoon of peanut butter or eat a full cup of oats, instead of half a cup, to come closer to 100 grams. 

This plate also excludes high-protein vegan meat substitutes, such as tofu, tempeh or plant-based meats like the Impossible Burger. Those food sources can make it easier to get 100 grams of protein for someone who eats a vegan diet.