Protein does more than build and repair muscle. It also regulates hormones, transports molecules, acts as enzymes for chemical reactions and more. If you’re not used to tracking or prioritizing protein daily, it can be a challenge to meet your quota. This is also true if you have dietary restrictions that prevent you from eating certain foods.
A good place to start increasing your protein intake is by understanding what a serving of protein looks like. Overall, everyone has different dietary requirements, but for the average person, 100 grams of protein daily is ideal. Keep in mind if you’re active, you may need more protein in your diet.
This visual guide shows what 100 grams of protein looks whether you follow a vegan, vegetarian or omnivore diet.
The grams were calculated by taking the information from the nutrition facts label on packaged items and weighing them when necessary. The gram amounts listed in this guide are specific to the products used for this experiment, so your numbers may vary if you look at a different brand of bread or yogurt.
Use this visual guide to better understand what 100 grams of protein looks like on a plate.