How to Get 100g of Protein Per Day

Protein is hot right now. Open any social media platform, and you’ll find a bevy of influencers touting the benefits of eating 100 grams of protein a day. And the chatter has only gotten louder since this study debunked the idea that there was an upper limit to protein intake for muscle building late last year. 

However, getting 100 grams of protein daily can be challenging for the average busy person. In this article, you’ll find why protein intake matters, protein requirements for different groups, and multiple protein-rich ways to upgrade your meals and snacks.

Does Everyone Need 100 Grams of Protein Per Day?

Protein needs are based on body weight rather than a standard recommendation (like 100 grams per day). The Recommended Daily Allowance for protein for adults is 0.8 grams per day per kilogram of body weight (or 0.36 grams per pound). However, recent research indicates that many people need upwards of 1 gram of protein per kilogram daily. For a person weighing 70 kilograms (154 pounds), 1 gram of protein per kilogram per day equates to 70 grams per day. 

While 100 grams of protein per day isn’t the right amount for everyone, eating this much protein is probably not going to hurt you either. Long-term consumption of 2 grams of protein per kilogram per day seems to be safe for most adults, and eating up to 3.5 grams of protein per kilogram is generally well-tolerated for short periods. Moreover, some groups need more protein to support specific goals and demands, including:

• Athletes: Evidence to-date indicates that athletes need 1.4 to 2 grams of protein per kilogram per day to promote muscle-building and maximize adaptations to training. Athletes trying to lose weight may need up to 3 grams of protein per kilogram daily to preserve muscle while losing fat.
• Older adults: According to current research, 1.0 to 1.2 grams of protein per kilogram per day can help adults ages 64 and above to maintain and regain muscle and support bone health. Older adults with chronic illnesses or recovering from injury need closer to 1.5 to 1.7 grams of protein per kilogram daily.
• People trying to lose weight: Some studies suggest that a calorie-restricted diet with 1.2 to 1.6 grams of protein per kilogram per day and 25 to 30g grams of protein per meal can promote fat loss, preserve lean muscle, improve appetite, and lead to positive changes in blood pressure, triglycerides, and waist circumference, although research is mixed.
• People recovering from illness or injury: Protein needs for those recovering from illness or injury vary depending on the condition; however, some need up to 1.6 to 3 grams of protein per kilogram per day to promote healing and reduce muscle wasting.

11 Protein-Rich Meal Upgrades to Help You Hit Your Goal

Here are some easy ways to add extra protein to your meals and snacks without breaking the bank.

Hemp seeds: With 10 grams of protein per 3 tablespoons, adding hemp seeds to avocado toast, smoothies, homemade granola bars, muffin batter, and yogurt can be an easy way to boost the protein content of your meal without a lot of effort. Hemp seeds are also a rich source of iron, with 20% of the daily recommendation per 3-tablespoon serving.

Lentils: When cooked, lentils offer 18 grams of protein per cup and can be tossed into soups, salads, and pasta sauces, shaped into burgers, and even added to homemade baked goods. If you’re pressed for time, use ready-to-eat options such as vacuum-sealed or canned lentils. Lentils are also a rich source of fiber, with 16 grams per cup cooked.

Great Northern beans: A favorite of the Midwest, Great Northern beans (AKA white beans) offer 15 grams of protein and 12 grams of fiber per cup. Plus, they’re a rich source of iron, folate, magnesium, and potassium. Enjoy them in soups and salads, or make a dip in the food processor.

Peanuts/peanut butter: A handful of peanuts (1 oz) offers 8 grams of protein, while two tablespoons of peanut butter provides 7 grams. Look for peanut butter made from 100% peanuts to maximize protein per serving. Peanut butter is a great addition to homemade protein bites, smoothies, yogurt bowls, and stir-fry sauces. Alternatively, peanuts can be tossed onto salads, stir-fries, or enjoyed by the handful as an easy snack.

Sorghum: Sorghum is a gluten-free whole grain similar in size to farro. It can be popped, added to soups and salads, or turned into flour, offering 5 grams of protein per cup (cooked).

Edamame: This trendy snack offers 17 grams of protein per cup cooked. But the nutrition doesn’t stop there. A cup of cooked edamame is also an excellent source of iron, magnesium, phosphorus, vitamin K, copper, and folate. Enjoy edamame steamed or in stir-fries, soups, or salads.

Tofu: Tofu packs 10 grams of protein per 0.5-cup serving and is surprisingly versatile. Toss it into smoothies, stir-fries, salads, and curries, or throw it on the grill for a little protein boost. Most commercially prepared tofu products also boast a sizeable dose of iron and calcium. 

Hard-boiled eggs: Ready-to-eat hardboiled eggs can be found everywhere, from gas stations to coffee shops. Each large egg provides six grams of protein. Sprinkle them with salt and pepper for an easy snack, or put them in a salad or sandwich for a heartier, protein-packed meal.

Nutritional yeast: With 8 grams of protein in just two tablespoons, nutritional yeast is a flavorful and underappreciated source of protein. Sprinkle nutritional yeast on top of pizza, pasta, salads, and soups to impart a cheesy flavor, boost B12, and increase protein content. 

Cottage cheese: Cottage cheese boasts 28 grams of protein per 1 cup and can be fashioned into everything from ice cream to wraps or enjoyed on its own. Plus, it’s a hearty source of calcium and vitamin B12. 

Canned salmon: Canned salmon is another affordable, readily available protein option with 22 grams of protein per 3-ounce serving (1 small can). Use it on top of salads, shape it into burgers, or add it to a sandwich to get extra protein as well as vitamin D.

The Bottom Line

Yes, scientific evidence supports aiming for 100 grams of protein per day. Consuming adequate protein can assist with gaining and maintaining muscle, controlling appetite, and losing weight. Many people can benefit from 1 gram of protein per kilogram per day or more, and eating 20 to 40 grams at every meal can be a helpful goal for achieving adequate protein.