What does 30 grams of protein look like?

There’s so much advice out there on what and how much to eat if you want to lose weight and build muscle.

As far as protein goes, though, a popular guideline that many like to adhere to is the 30-gram rule. In other words, ensuring you eat 30 grams of protein at every meal to reap the full benefits of this mighty macronutrient.

Wondering how to reach that magic number? Here’s what you should know.

How much protein should you have per day?

Whether or not you’re aiming to lose weight, protein is an essential building block that should form a fairly substantial part of your diet.

Protein is so crucial because it supports muscle building and maintenance, delivers energy to your body, keeps your metabolism running smoothly, maintains a robust immune system, keeps your bones healthy, and helps with weight management.

As a general rule, the Australian government’s dietary guidelines recommend that women aged up to 70 aim for at least 46g of protein per day or 57g if they’re 70 and over, to prevent age-related muscle deterioration [1].

However, the amount your body actually needs depends on a number of factors, including your sex, activity levels, age, body weight, and what you’re hoping to achieve. For instance, someone who wants to lose weight or build muscle mass may want to include more protein in their diet.

If you’re trying to burn fat, there’s a lot of research backing the idea that a high-protein diet can help with weight loss [2][3][4].

This is where the popular 30-gram guideline comes in; it makes consuming protein easy because it gives you a general target to aim for. The recommendation is a minimum of 30g of protein at every meal.

The benefits of having 30 grams of protein per meal

We know protein is essential for a bunch of reasons, but here’s a deeper dive into why adequate protein intake is so beneficial.

It aids healthy muscle growth and function

Muscle loss is a very real phenomenon and is often brought about by ageing or losing weight.

When you’re trying to lose weight, your body is looking for fuel sources to meet its energy demands. By consuming enough protein, you can provide your body with the fuel it needs to ensure your weight loss comes from fat instead of muscle.

When you’re exercising, your muscles undergo a natural wear-and-tear process, whereby they’re temporarily damaged before being rebuilt and strengthened.

In this instance, protein provides amino acids, which are the building blocks for muscle and tissue repair.

It can help with weight management

There are several advantages to upping your protein intake when it comes to weight loss and weight management [4].

First up, protein is more satiating than carbs or fat, which means it makes you feel fuller for longer. This can curb the desire to overeat or snack between meals, leading to an overall reduction in calories.

Protein can also boost your metabolism, simply because it requires more energy to digest. This can support your body’s calorie-burning efforts.

And because protein slows down glucose absorption, it can assist with stabilising your blood sugar levels — helping to curb blood sugar crashes that often lead to cravings for sugary or other unhealthy foods [5].

It supports bone health

Protein is good for your bones, as it delivers structure and support.

Protein helps your body produce collagen, which is the primary protein found in your bones. It also supports your body’s ability to retain calcium, which is crucial for healthy bones. 

It can help balance your hormones

Amino acids are also essential for a bunch of bodily functions. One of those functions is hormone synthesis and regulation.

Protein helps regulate a number of important hormones, like testosterone and growth hormone.

How many calories are in 30 grams of protein?

Each gram of protein contains about 4 calories (16.7 kilojoules), which means 30 grams of protein contains roughly 120 calories (502 kilojoules). That being said, not every calorie is created equal.

While the caloric content of protein is fairly consistent across different foods, the nutritional benefits and their effect on the body can vary. 

For example, animal protein sources are typically more bioavailable and are considered complete proteins. This means they contain all 9 essential amino acids, while vegetable-based protein sources are often missing 1 or more of those acids.

But only getting your protein from animal sources could mean consuming too much saturated fat [6]. This is why it’s good to vary where your protein comes from.

It’s also important to consider the nutrient density of a particular food rather than just its protein content.

High-protein foods like legumes and salmon, or even shakes that have additional vitamins and minerals, can offer a range of health benefits outside of just protein.

10 foods to eat for 30 grams of protein

With that in mind, what kinds of protein-rich foods should you choose? Here are a few animal and plant-based sources to consider.

1. Chicken — half a breast

Whether it’s breast or thigh meat, chicken is a great source of protein. Out of the two, chicken breast is leaner and has quite a bit more protein — around 31g per 100g [7].

Considering the average chicken breast weighs 174g (give or take), you could easily get to the 30g mark by having just over half a breast.

2. Salmon — one 150g fillet

Salmon is popular for its abundance of omega-3 fatty acids, vitamins and minerals, as well as its protein content. In 100g, you can get about 20g of protein [8].

The size of salmon fillets varies, but if you go for a 150g serving typically sold in supermarkets, you’ll get roughly 30g of protein.

3. Tuna — 1 can

Canned tuna is an ideal protein source because it’s simple to prepare and can be used in lots of different dishes. 

It’s also easy to (almost) get your 30g by opting for canned tuna. If you go for tuna in springwater or brine, you’ll get 25g in just one standard 85g can [9].

4. Beef — a deck-of-cards-sized steak

We like lean cuts of beef like sirloin, tenderloin, chuck and round steaks, as well as lean mince [10]. These offer a bunch of nutrients, including protein, with much less saturated fat.

A top-round roast with all of its fat removed, for example, provides 23.7g of protein per 100g, while lean mince with just 10% fat has 18.2g of protein per 100g [11][12].

If you go for a 130g serving of the former (about the size of a deck of cards), you can get to 30g of protein, while a 165g serving of the latter will help you hit your goal.

5. Yoghurt — one-and-a-bit cups

Yoghurt is a decent source of protein, particularly Greek-style yoghurt. To get enough protein, you’ll need to eat about a cup of yoghurt, which delivers around 22.5g [13].

Add a few raw nuts (for a dose of healthy fat, as well) or up your serving size a little and you can easily reach the 30g mark.

6. Eggs — 5 whole eggs

Eggs are popular protein sources because they’re quick, easy and versatile. They also offer several nutrients, like vitamins B12 and D, and omega-3 fatty acids.

If you consume 1 whole egg, you’ll get about 6g of protein [14]. You can also isolate the egg white to get about 3.6g of protein [15].

To get to 30g, you’ll need to consume 5 eggs or around 8 egg whites. This might sound like a lot, but you could easily whip up an omelette or scramble to hit your target.

7. Cottage cheese — 1 cup

Cottage cheese contains a good dose of protein — around 11.6g per 100g, or 28g per cup [16].

It’s also low in fat and delivers a few vitamins and minerals, like calcium, selenium, and vitamin B12.

8. Lentils and beans — 2 cups

If you prefer to get your protein from plant-based sources, lentils and beans are excellent options. One cup of cooked lentils delivers about 18g of protein, while beans and chickpeas contain around 15g per cup [17][18][19].

To hit 30g, you can either enjoy 2 cups of lentils or beans or serve your legumes with a side of protein-rich quinoa.

9. Tofu — ¾ cup

You don’t need to eat a lot of tofu to get a decent dose of protein — just half a cup provides nearly 22g.

To reach 30g, you only need to up your serving size to ¾ cup (about 336g) [20].

10. Protein shakes — 1 shake

Protein shakes are ideal for boosting your protein consumption because they’re fast and easy to prepare. They can also deliver a decent protein boost of anywhere from 20-30g per shake.

Looking for a top-notch protein shake that’s packed with extra nutrition and is super tasty to boot? 

Juniper’s Nourish Shakes combine 20 vitamins and minerals along with high-quality whey protein to deliver a hefty protein hit.

In just a single shake, you’ll get 29.4g of protein, making it super easy to reach your target in one go.

Tips for sneaking more protein into your meals

If you’re keen to up your protein intake, these tips will help.

• Start the day with protein. You might be used to reaching for toast or cereal for breakfast, but a morning meal made with eggs, yoghurt or cottage cheese can give you a good dose of protein straight off the bat. Adopting the 30-30-30 method can help here.
• Go for high-protein snacks. If you’re hungry between meals, go for protein-rich snacks like raw nuts, yoghurt, boiled eggs or cheese.
• Incorporate legumes. If you’re making a soup or salad, throw in some legumes to increase the protein content.
• Replace traditional carbs with high-protein ones. Instead of serving lunch or dinner with rice or pasta, why not try a more protein-heavy side like quinoa or legumes?
• Top with seeds and nuts. Adding a sprinkling of chia seeds, hemp seeds, flaxseeds or raw nuts to your meals can add a nice protein boost (along with healthy fats!).
• Try a supplement. Protein powder isn't just for shakes! You can also add them to your porridge or smoothies, or bake with them.

Need more help deciphering what 30 grams of protein looks like?

Sometimes it can be tricky navigating your diet on your own, especially if you’ve got a firm goal like losing weight or building lean muscle.

Juniper’s Weight Reset Program can help. You’ll get expert support from a team of health pros, like dietitians who can guide you through your weight loss journey, including which proteins — and how much of them — to eat to achieve your goals.

You also get access to a private weight loss community and one-on-one health tracking.

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