Ace Your Protein Goals in 2025 With This Visual Guide
If your goal in the new year is to get enough protein, then this is the guide you'll want to follow.
Need some easy breakfast ideas? We've got your back.
It's officially 2025 and if you're looking to prioritize your protein intake this year, there are some things you need to know. Protein helps with muscle-building, regulates hormones and fluid levels in your body, transports and stores nutrients and aids in the production of antibodies to fight infection. The good news that is that you probably already get enough without even trying.
How much protein you need each day 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 -- but the USDA's calculator will give you that number effortlessly. To help you visualize what 100 grams of protein looks like across different dietary styles -- vegan, vegetarian, omnivorous and carnivorous -- I've put together this practical guide.
Please keep in mind these 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. Each of these pictures contains 100 grams of protein combined, not 100 grams per item. If you want to get better at hitting your daily protein goals for the year, here's what you should know to be successful.
What 100 grams of protein looks like for omnivores
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
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
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
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.