Protein is finally getting some attention, and it’s not just because it helps build and repair muscles. Protein also helps regulate hormones, transports molecules, acts as an enzyme for chemical reactions, and more. If you don’t know how much protein you eat every day, you should start keeping track of it and figuring out how much you need every day. If you arent tracking this information, its easy to come up short on your protein quota. This is also true if you have dietary restrictions that prevent you from eating certain foods.
To figure out how much protein you need every day, it helps to know what a serving of protein looks like. Overall, everyone has different dietary requirements, but for the average person, 100 grams of protein daily is ideal. Keep in mind that if youre active, you may need more protein in your diet.
This picture shows what 100 grams of protein look like for people who eat meat, fish, or vegetarian food.
To figure out the grams, the nutrition facts label on packaged foods was used, and the foods were weighed when needed. The grams given in this guide are only for the bread and yogurt that were used in this experiment. If you use a different brand, your numbers may be different.
Use this visual guide to better understand what 100 grams of protein looks like on a plate.
As a beef lover, I’m always trying to figure out what a reasonable portion size is when cooking up my favorite cuts of meat. The nutrition labels list servings in grams – but what does 100g of beef actually look like on my plate?
I did some investigating to get a better visual on 100g of beef so I can keep my protein portions in check. Whether you’re cooking for yourself or meal prepping for a family, having a good mental image of different meat portion sizes is super helpful for sticking to a healthy diet.
What Does 100g of Raw Beef Look Like?
When looking at 100g of raw beef, a good rule of thumb is that it’s about the size of a standard deck of playing cards or the palm of an average hand.
It may be difficult to eyeball and get exactly 100g of beef though To measure precisely, use a kitchen scale and weigh portions until you reach 100g.
The shape and dimensions will vary slightly depending on the specific beef cut. For example, 100g of ground beef will be a thicker patty compared to 100g of sirloin steak. But overall, aim for a piece of meat roughly the thickness of two fingers pressed together.
It’s important to account for the fact that beef loses moisture and cooks down during cooking too. So the 100g raw portion may yield a slightly smaller cooked 3-4 oz serving.
How Many Calories Are in 100g of Beef?
The calorie count of 100g of beef can range from about 180 calories for extra lean cuts to over 300 calories for fattier varieties:
- Extra lean ground beef (90/10) – 180 calories
- Top sirloin steak – 206 calories
- Ground chuck (80/20) – 290 calories
- Ribeye steak – 305 calories
In general, tenderloin, round, and loin cuts will be lower in fat and calories than rib and chuck cuts. But even within the same cut, the amount of fat marbling affects the calorie density.
For example, a well-marbled ribeye contains more fat within the meat itself, resulting in more calories per 100g compared to a leaner ribeye.
What is a Healthy Portion Size of Beef?
Nutrition experts recommend limiting your red meat intake to no more than 3-4 ounces cooked per day as part of a balanced diet.
For reference, a cooked 3-4oz serving is about the size of a deck of cards or the palm of a woman’s hand. This is approximately what you’d get from 100g of raw beef after cooking.
Consuming this modest portion of beef provides about 25g of satisfying protein without going overboard on saturated fat or calories. It’s also important to choose leaner cuts of beef and use low-fat cooking methods when possible.
High Protein Beef Alternatives for Reducing Red Meat
If you love beef but want to cut back for health reasons, consider incorporating the following high protein alternatives into your routine:
Poultry – Chicken and turkey breast are lean options with about 25g protein per 3oz cooked. Watch out for skin and processed varieties which can be higher in fat and sodium.
Fish and Seafood – Fish like salmon and halibut have about 17g protein per 3oz cooked serving and provide heart-healthy omega-3 fatty acids. Shellfish like shrimp and mussels are also a great choice.
Eggs and Egg Whites – One large whole egg contains about 6g protein and just 70 calories. Or opt for just the whites to cut the calories in half.
Edamame – This fun snack packs a whopping 15g protein per one-cup serving. Opt for it over chips next time you crave something crunchy!
Tofu – Get about 10g protein per 3oz serving with this versatile plant-based staple. It takes on the flavor of sauces and seasonings easily.
High Protein Grains – Quinoa, amaranth, and farro pack about 8-10g protein per cooked cup in addition to fiber and complex carbs.
Tips for Visually Estimating a 100g Serving of Beef
If you don’t have a handy kitchen scale, use these visual comparisons to help estimate a 100g portion of beef:
- Size of a deck of playing cards
- Palm of an average man’s hand
- Two golf balls
- One-fourth of a standard hamburger bun
- Thickness of two fingers pressed together
- Diameter of a baseball
Or use common household items:
- One cupcake wrapper filled
- Two standard cheese slices stacked
- One medium plum tomato
- Two ping pong balls
Remember that the shape will vary based on the cut. Ground beef will be a thicker oval patty compared to a steak which is longer and flatter.
Getting familiar with what 100g or a 3-4oz serving size looks like can help avoid accidentally eating double that amount. While beef tastes delicious, overdoing portions can mean excess saturated fat and calories.
100 grams of protein for omnivores
If you dont have any dietary restrictions, eating 100 grams of protein per day should be pretty easy. Heres one way to do it:
- Greek yogurt (15 grams of protein)
- Beef sausage (14 grams)
- 1 ounce of mixed nuts (5 grams)
- Two eggs (12 grams)
- Snack cheese (5 grams)
- Four slices (2 ounces) of deli ham (10 grams)
- Two slices of rye bread (10 grams)
- ½ cup of rolled oats (5 grams)
- One can of tuna (27 grams)
Everything pictured above comes to 103 grams, which puts you slightly over the 100-gram goal.
100 grams of animal protein
As you can see, getting 100 grams of protein from animal products doesnt take much. This photo shows:
- Four eggs (24 grams of protein)
- Three beef meatballs (15 grams)
- Two slices (2 ounces) of turkey bacon (10 grams)
- 3 ounces of turkey breast (24 grams)
- One can of tuna (27 grams)
This amounts to a perfect 100. All of this, plus bread and other plant-based foods, would easily give you more than 100 grams of protein in a day.
What 100 Calories of Meat Looks Like
FAQ
How big is 100 grams of beef?
Is 100g of beef a lot?
What does 100 grams of protein look like?
What is a serving of beef in grams?
What does 100g of meat look like?
To give you a better idea of what 100g of meat looks like, it’s roughly the size of a deck of cards or the palm of your hand (excluding your fingers). However, it’s important to note that different types and cuts of meat can vary in calorie content and nutritional value.
How much protein is there in 100 grams of lean beef?
For every 100g of lean meat, there is an average of 32g to 35g of protein, in addition we have 7g of lipids, 84mg of cholesterol and 4. 3g of saturated fat.
How much is 100 grams of beef?
100 grams of beef is equivalent to 3.5274 ounces or 0.22046 pounds. The physical size of a 100-gram portion of whole meat, such as a steak or chicken breast, is comparable to a deck of playing cards. It’s important to note that the protein content in beef can vary depending on the cut and preparation method.
How big is a 100g steak?
When it comes to beef, a serving size of 100g is roughly the size of the palm of your hand (excluding your fingers). To give you a better idea, imagine a piece of steak that is about as thick as a deck of cards.