By now, you know that protein is important for muscle-building, regulating hormones, transporting and storing nutrients and producing antibodies to fight off infections. Your daily protein needs depend on your weight and lifestyle, but in general, you need 0.36 grams per pound, according to the Recommended Dietary Allowance for protein. The USDA's calculator can also give you an approximate number.

The good news is you probably already get enough protein without even trying. But if you need a little help or want ideas during busy weeks, this visual protein guide will help you understand what 100 grams of protein look like across different dietary styles.

These protein amounts are estimates based on specific products and their nutrition labels, so your figures may vary depending on the brand or preparation method. Each of these pictures contains 100 grams of protein combined, not 100 grams per item. If you want to get better at hitting your daily protein goals for the year, here are some ways that'll help you be


Eating 100 grams of protein per day should be pretty easy if you don't have any dietary restrictions. Here's what that would look like:

Two eggs (12 grams)
Snack cheese (5 grams)
Greek yogurt (15 grams)
Beef sausage (14 grams)
One can of tuna (27 grams)
½ cup of rolled oats (5 grams)
2 ounces of deli ham (10 grams)
1 ounce of mixed nuts (5 grams)
Two slices of rye bread (10 grams)
Everything pictured above comes to 103 grams, which puts you slightly over 100 grams.