What Does 30 Grams of Protein Look Like?
As previously discussed, protein is an essential building block for the body. It is necessary for:
growing and repairing tissues,
creating enzymes that aid in metabolism, digestion, energy production, and blood clotting,
producing hormones that transmit messages between cells,
forming the connective framework within skin, hair and nails,
providing structure for bones, ligaments and tendons,
maintaining fluid balance in the body,
building immune system properties, and
participating in nutrient transport throughout the body.
While the RDA (Recommended Dietary Allowance) for protein is 0.8 grams of protein per kilogram body weight, it has been suggested that this estimate is actually too low in order to meet these basic needs. Additionally, protein needs increase during growth periods (i.e., childhood, adolescence, pregnancy, breastfeeding), recovery from injury or illness, and every year after age 40.
In fact, recent recommendations encourage an intake of at least 1.6 - 2 grams of protein per kilogram body weight, which is equivalent to about 0.73 - 0.91 grams per pound of body weight per day. For example, an individual weighing 165 pounds should be aiming for at least 120 - 150 grams of protein daily. Again, this is especially important for athletes, teenagers, pregnant and breastfeeding women, and individuals older than 40 years of age.
What’s more, it is important to space protein intake evenly throughout the day in order to maximize all of the aforementioned benefits. Therefore, most people should be aiming to have somewhere between 25 - 45 grams of protein four times per day. This is a goal that is challenging for most people to accomplish, and it requires being thoughtful and intentional about daily protein intake.
Assuming the average person would benefit from eating 30 grams of protein four times a day, let’s take a look at what 30 grams of protein actually looks like.
30 grams of protein looks like:
Greek Yogurt, 1.5 cups
Shrimp, 10 large
Cottage Cheese, 1 cup
Chicken, 4 oz or ½ a large breast
Steak, 5 oz or the size of your palm
Pork Chop or Tenderloin, 4 oz
Dry Beans, 2 cups
Edamame, 1 cup
Salmon, 5 oz or about 1 filet
Tuna, 4 oz or about 1 can
Eggs, 5 large
Tofu, 1.5 cups
Tempeh, 1 cup
Cheddar Cheese, 1 cup shredded or 4 oz
Whey Protein Powder, about 1 scoop
Of course, there are other foods that contain moderate amounts of protein that, when combined, can add-up in a meal. Examples of foods with moderate amounts of protein include:
Peanut Butter, 8 grams per 2 Tbsp
Quinoa, 8 grams per 1 cup cooked
Whole Wheat Bread, 10 grams per 2 slices
Milk, 8 grams per 1 cup
Whole Wheat Pasta, 8 grams per 2 oz
Peas, 8 grams per 1 cup
Mixed Nuts, 6 grams per 1 oz or about 1 handful
Oats, 5 oz per ½ cup dry
As such, a peanut butter sandwich on whole wheat bread with 1 ½ cups of milk will accomplish that 30 gram of protein goal.
Often, breakfast becomes a missed opportunity for protein, since many people view eggs as the only protein-rich breakfast option. However, breakfast is an essential time of the day to eat protein, given the body is primed to use the amino acids from protein after coming off a nighttime fast. Therefore, it’s best to rethink those breakfast options in order to start the day off strong with a protein-rich meal. This could be the peanut butter sandwich with milk, cottage cheese with fruit, Greek yogurt smoothie, egg omelet with cheddar cheese, smoked salmon on whole wheat toast, or even leftovers from last night’s dinner, such as steak or chicken.
The bottom line: protein is non-negotiable, and it takes intentionality to eat enough of it evenly throughout the day. Ideally, aim to eat about 30 grams of protein four times a day, using the lists provided above.
If you would like to know more about your individual protein needs and how to practically accomplish them in your diet, sign up for a FREE discovery call to see about working with me!