This Is What 30 Grams of Protein Looks Like
If you're trying to increase your protein intake or simply eat more protein at every meal, looking for high-protein foods that give you a lot of protein bang for your buck is one smart strategy that can help. However, it's good to know what you're actually looking at, and the volume of said food that you'd need to consume in order to hit a number like 25-30 grams per meal.
FYI: Experts recommend spacing out your protein intake so that you're eating it all day long, rather than just at one big meal.
To help illustrate this idea, the WH editors and WH Test Kitchen experts gathered the numerical data for common foods, scouring the USDA site and others, to calculate then show you what 30 grams of protein actually looks like on the plate.
Why trust Women's Health? The experts in the WH Test Kitchen have a collection 30 years experience in the food and nutrition space.
You'll notice a variation in volume that can be helpful for making personalized eating decisions; for instance, if you were to consume 30 grams of protein via black beans, you're likely someone who doesn't have gastrointestinal irritation issues. (Check out this guide for more gut health advice.) And if you absolutely love eggs, you'll see that you can get a serious protein boost with a handful of them.
Happy protein exploring!
Edamame
1 cup cooked soybeans (or, edamame): 31 grams of protein
Chicken Breast
4 ounces cooked boneless skinless chicken breast: 33 grams of protein
Lentils
1 2/3 cups cooked lentils: 30 grams of protein
Reduced-Fat Cheddar Cheese
3.9 ounces reduced fat cheddar cheese: 30 grams of protein
Beef Jerky
1 cup beef jerky pieces: 30 grams of protein
Ground Turkey
1 cup cooked ground turkey: 30 grams of protein
Greek Yogurt
1 1/2 cups Greek yogurt: 30 grams protein
Eggs
5 large eggs: 31.5 grams of protein
Salmon
5 ounces cooked salmon: 35 grams of protein
Black Beans
2 cups cooked black beans: 30.4 grams of protein
Deli Meat - Turkey
7 ounces Turkey deli meat: 30 grams of protein
You Might Also Like
