Counting Macros: High Protein Foods for 30 Grams of Protein

Want to build muscle and lose fat? Then you need protein! Here's how much you need and how to measure it for each meal.

Cassie Smith
October 23, 2020 • 3 min read

Protein is a molecule made of amino acids. It's an essential piece of every cell in your body. Your hair and nails are made of protein, and it's necessary for the creation and repair of muscles, bones, organs, blood, and even skin. For people interested in fitness, protein has particular importance because it's a vital part of the muscle-building process.

Research suggests that the best way to get enough protein into your diet, and to do it sustainably, is to eat 20-30 grams of protein per meal.[1] We think that's pretty solid advice.

Measuring Your Macros: What 30 Grams Of Protein Looks Like

But how do you measure 30 grams? Not everybody has a food scale, and nobody wants to look up every meal ingredient for the rest of their lives. So, here's what 30 grams of protein looks like from various common sources. Use these photos as guides so you can quickly and easily measure your own protein needs!

Bacon

Per 7 thick slices:

428 calories
1.1 g carbs
33 g fat
29.3 g protein

While bacon is a totally legitimate way to get protein, it also comes with a lot of calories and a lot of saturated fat. In fact, it's almost equal parts protein and fat! If you're trying to stay or get lean, eating seven slices of bacon with your egg whites is probably not the best choice.

Hardboiled Eggs

Per 5 large eggs:

388 calories
2.8 g carbs
26.5 g fat
31.5 g protein

Eggs are an excellent protein source. They can be especially awesome when you can't bring yourself to eat another chicken breast. If you're trying to keep your calories down, you can always just eat the egg whites, but you'll need about eight of them to get the same amount of protein.

95/5 Ground Beef

Per 4 ounces:

218 calories
0 g carbs
8.6 g fat
33 g protein

If it's not in it already, lean beef can be a great addition to your nutrition plan. Although it has more fat and thus more calories than chicken breast, lean beef provides a little bit more protein and some extra iron.

Tempeh

Per 6 ounces:

333 calories
15.9 g carbs
19.4 g fat
30.9 g protein

Tempeh is another soy product. Along with protein and fat, you'll get a healthy dose of magnesium, iron, and vitamin B6. Despite what you may have heard, there's really not a ton of evidence that suggests soy will increase your estrogen levels.[2] So eat up!

Protogen Whey

Per 1 scoop:

170 calories
6 g carbs
2.5 g fat
30 g protein

Protein powder is probably the most calorie-efficient protein source. If you're trying to watch or lower your calories but still want that muscle-building protein, then a scoop or two of protein powder can be the perfect snack. It's also great immediately after a workout.

Extra-Firm Tofu

Per 3/4 block:

311 calories
6.8 g carbs
19.9 g fat
33.7 g protein

If you're not a meat eater, or just want a different protein source, try tofu. Tofu is made of soybeans and contains a lot of healthy fat and protein. Tofu is also a complete protein, which means it has all the essential amino acids necessary for protein synthesis.

Grilled Chicken Breast

Per 4 ounces:

164 calories
0 g carbs
5.2 g fat
29.2 g protein

Chicken breast is a bodybuilding staple, and for good reason. Chicken breast has a lot of protein without many carbs or calories, and is low in fat. It's also a good source of potassium and vitamin B6.