Protein is essential for many body functions, from building muscle to regulating hormones and transporting nutrients. While the amount of protein you need daily depends on factors like body weight and activity level, the general guideline is 0.36 grams per pound of body weight. To help visualize what 100 grams of protein looks like, here’s a breakdown for different diets: omnivore, carnivore, vegetarian, and vegan.
100 Grams of Protein for Omnivores
For those without dietary restrictions, getting 100 grams of protein can be straightforward:
- 2 eggs (12g)
- Snack cheese (5g)
- Greek yogurt (15g)
- Beef sausage (14g)
- 1 can of tuna (27g)
- ½ cup of rolled oats (5g)
- 2 ounces of deli ham (10g)
- 1 ounce of mixed nuts (5g)
- 2 slices of rye bread (10g)
Total: 103 grams of protein (slightly over 100 grams).
100 Grams of Animal Protein for Carnivores
For carnivores, who eat mostly animal-based products, reaching 100 grams of protein is easier:
- 4 eggs (24g)
- 1 can of tuna (27g)
- 3 beef meatballs (15g)
- 2 ounces of turkey bacon (10g)
- 3 ounces of turkey breast (24g)
Total: 100 grams of protein.
100 Grams of Protein for Vegetarians
Vegetarians can get protein from both animal and plant-based sources. Here’s what 100 grams of protein might look like:
- 4 eggs (24g)
- ½ cup of rolled oats (5g)
- 2 snack cheeses (10g)
- ¼ cup of protein granola (10g)
- 1 single-serve Greek yogurt (15g)
- 1 tablespoon of hemp seeds (4g)
- 2 tablespoons of peanut butter (7g)
- 1 scoop of plant-based protein powder (20g)
Total: 99 grams of protein (very close to 100 grams).
100 Grams of Protein for Vegans
For vegans, it’s a bit more challenging, but it can be done with plant-based protein sources:
- 1 ounce of mixed nuts (5g)
- ½ cup of rolled oats (5g)
- 1 protein granola bar (8g)
- 2 slices of rye bread (10g)
- ¼ cup of protein granola (10g)
- 1 tablespoon of hemp seeds (4g)
- 2 tablespoons of chia seeds (10g)
- 2 tablespoons of peanut butter (7g)
- 1 scoop of plant-based protein powder (20g)
Total: 79 grams of protein. To reach 100 grams, double up on the mixed nuts, chia seeds, and hemp seeds, or add more peanut butter or oats.
Note: Vegan meat substitutes like tofu, tempeh, or plant-based meats (e.g., Impossible Burger) can also help meet protein needs.
Tips for Reaching Protein Goals
Omnivores: Easily meet or exceed 100 grams with a variety of animal-based foods.
Carnivores: Focus on animal products, where protein content is higher per serving.
Vegetarians: Combine eggs, dairy, and plant-based protein powders for a balanced intake.
Vegans: Incorporate high-protein plant foods like hemp seeds, peanut butter, and plant-based protein powder. You can also add tofu, tempeh, or plant-based meats to make reaching 100 grams easier.
This guide simplifies the process of getting enough protein, whether you’re following a carnivorous, omnivorous, vegetarian, or vegan diet.
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