Protein keeps you full, protects muscle as you age, and has the highest thermic effect of any macronutrient. Here’s what different foods actually deliver — and how to hit a solid daily target without supplements.
Protein per typical serving
- Chicken breast (4 oz cooked): ~35 g
- Salmon or tuna (4 oz): ~25–30 g
- Lean beef or pork (4 oz): ~28–32 g
- Greek yogurt, plain (1 cup): ~17–20 g
- Cottage cheese (1 cup): ~25 g
- Eggs (2 large): ~12 g
- Tofu, firm (½ block): ~18–20 g
- Tempeh (4 oz): ~20 g
- Lentils or black beans, cooked (1 cup): ~15–18 g
- Edamame (1 cup): ~17 g
- Nuts and seeds (1 oz): ~5–7 g
How much do you need?
The official minimum (0.8 g per kg of body weight) prevents deficiency; most research on satiety, body composition, and healthy aging points somewhat higher — roughly 1.2–1.6 g/kg for active adults, which for a 170-lb person is about 90–120 g a day. Spread it out: your body uses protein best in 25–40 g doses per meal rather than one giant dinner.
A 100-gram day, no powder required
Greek yogurt + chia at breakfast (~22 g) · chicken salad at lunch (~35 g) · cottage cheese or edamame snack (~15 g) · salmon and rice at dinner (~28 g).
This article is general nutrition information, not medical advice. If you have kidney disease, discuss protein targets with your doctor.