how much ground beef is 30 grams of protein

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

What Does 30 Grams of Protein Look Like?

Generally speaking, a solid and protein-rich meal contains at least 30 grams of protein. (Again, this is why this target is the foundation of our signature nutrition system and philosophy at Life Time.) Below is a great resource on what 30 grams of protein looks like in food form, whether it be animal-sourced or plant-based. Use it as a go-to list (you can hang it on your fridge!) when menu planning and meal prepping.

Protein-Rich Foods (30 grams per serving)

When it comes to choosing protein-rich foods, there are two sources: animal or plants. Here is a list of the common sources of each one:

  • Animal: chicken, turkey, pork, beef, lamb, buffalo/bison, seafood, eggs, and dairy
  • Plant: soy, beans, legumes, lentils, grains, nuts, and seeds

When it comes to quality, animal-based proteins are considered nutritionally superior since they contain more ample amounts of the nine essential amino acids that support health and metabolism. With the exception of soy, plant-based proteins usually lack meaningful amounts of at least one essential amino acid, if not more. (Note: Plant-based proteins can be combined to provide more balance in your intake of amino acids, but they tend to include a lot of extra carbohydrates or fats, depending on the source. Read more here: “Expert Picks for Plant-Based Proteins.”

To get the most from animal-based proteins, look for grass-fed beef, pasture-raised poultry and pork, and wild-caught fish. When these animals are raised on diets they are meant to eat, their fat content is often less and the fat is healthier, containing more omega-3 fatty acids and less saturated fat. These animals are also usually raised without the use of antibiotics or hormones.

It’s also important to note that some protein sources are common allergens, such as dairy and soy. If you do consume them, be sure to choose organic.

1. Grilled Chicken Breast

chicken breast, 30 grams proteinA standard 4-ounce serving (slightly larger than the size of a deck of cards or about the size of the palm of your hand) of cooked boneless, skinless chicken breast will give you about 30 grams of protein. Although you can assume that 4 ounces of cooked poultry (chicken or turkey) will equate to around 30 grams of protein, below are other common cuts of chicken and what protein they provide in their standard serving size. Whenever possible, choose organic and pasture-raised poultry.

Other Poultry Cuts:

  • Chicken meat, cooked (4 ounces): 35 grams protein
  • Turkey breast, roasted (4 ounces): 34 grams protein
  • Grilled chicken breast (3 to 4 ounces): 30 grams protein
  • Chicken thigh (average size): 10 grams protein
  • Chicken drumstick: 11 grams protein
  • Chicken wing: 6 grams protein

Ground Beef Patty. Most cuts of beef have 7 grams of protein per ounce, so a 4-ounce serving of ground beef will net you around 28 grams of protein. Compared How to Eat at Least 30 Grams · 5 High-Protein Meals · High-Protein Snacks


How much beef equals 30g protein?

Most cuts of beef have 7 grams of protein per ounce, so a 4-ounce serving of ground beef will net you around 28 grams of protein.

What is equivalent to 30 grams of protein?

To get 30 grams of protein per meal, you can include foods such as chicken breast, turkey, tuna, salmon, tofu, tempeh, Greek yogurt, cottage cheese, lentils, black beans, chickpeas, quinoa, and edamame. These foods are all good sources of protein and can help you reach your protein goals for each meal.

How much protein is in 4 ounces of red meat?

Protein (g)
Energy (kcal)
Sugars, total (g)
Fiber, total dietary (g)
Calcium, Ca (mg)

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