How Can I Get 5g of Protein From Simple Foods?

November 26, 2025 •

4 min read

According to the National Diet and Nutrition Survey, most adults in the UK consume 45–55 percent more protein than they need each day, showing how accessible and easy it is to meet or exceed daily requirements. If you're looking to meet a smaller, specific target, here's how can I get 5g of protein using readily available ingredients and simple snacks.

Quick Summary

This guide provides practical strategies and food examples for achieving a 5g protein intake, emphasizing common pantry items, straightforward recipes, and mindful meal planning. It covers both animal and plant-based sources, offering comparison tables and accessible snack ideas.

Key Points

Easy Access: A hard-boiled egg or a small handful of nuts can immediately provide at least 5g of protein.
Smart Additions: Sprinkle seeds, cooked legumes, or a dash of protein powder into existing meals like salads, oatmeal, or smoothies.
Diverse Sources: Both animal products like Greek yogurt and cottage cheese, and plant-based options like edamame and lentils, are great choices.
Complete vs. Incomplete: Animal sources are complete proteins, while plant-based foods often need to be combined throughout the day for a full amino acid profile.
Flexibility with Powders: Protein powder isn't just for bodybuilders; a small measured amount can be a convenient way to get exactly 5g of protein.
Healthy Habits: Integrating small amounts of protein throughout the day helps with satiety, metabolism, and overall health.
Real Foods First: Prioritize whole food sources of protein whenever possible, as they offer additional micronutrients and fiber.

Quick and Easy 5g Protein Snacks

Meeting a 5g protein goal can be as simple as grabbing a single item from the fridge or pantry. These options require little to no preparation and are perfect for a quick boost.

Hard-Boiled Egg: A large egg contains about 6g of protein, exceeding your 5g target in one go. It's a classic, convenient choice.
Small Handful of Nuts: Approximately one ounce (28g) of almonds provides 6g of protein, while a similar serving of peanuts offers around 7g. This is a great, crunchy option.
Greek Yogurt: A small container or a half-cup serving of Greek yogurt can easily provide 5g or more of protein, and it's perfect on its own or mixed with fruit.
Cottage Cheese: A half-cup serving of cottage cheese contains about 12g of protein, making it an excellent and satisfying option.
Nut Butter on Toast: Two tablespoons of peanut butter can provide up to 8g of protein, making it a simple addition to a small piece of toast or a few apple slices.
String Cheese: A single stick of string cheese can contain between 6-8g of protein, depending on the brand, offering a quick and portable snack.
Edamame: A half-cup serving of cooked edamame provides about 6g of protein, a fantastic plant-based choice.

Simple Meal Enhancements for 5g of Protein

Integrating small amounts of protein into existing meals is another seamless way to hit your target. You don't need a complete overhaul of your diet; just a few thoughtful additions will do the trick.

Sprinkle Seeds on a Salad: Add two tablespoons of sunflower seeds to your salad for an extra 6g of protein.
Stir Seeds into Oatmeal: Mixing two tablespoons of chia seeds into your morning oatmeal adds 5g of protein and a dose of fiber.
Lentil Soup: A small half-cup portion of cooked lentils adds 9g of protein and can be a hearty side to any meal.
Boost Your Smoothie: Blend two tablespoons of your homemade protein powder from nuts and seeds into your smoothie for a quick 5g protein infusion.
Add Hummus: Two tablespoons of hummus, either as a dip or spread, typically adds 2-3g of protein. Pair with a few pita triangles or veggie sticks to easily reach the 5g mark.

Comparing Animal and Plant-Based 5g Protein Sources

When considering your options, both animal and plant sources are excellent for providing a quick 5g protein boost. The right choice often depends on dietary preferences and other nutritional goals. Here’s a side-by-side comparison to help you decide.


Feature	Animal-Based Sources	Plant-Based Sources
Convenience	Excellent; often ready to eat (eggs, cheese, jerky).	Varies; some are ready-to-eat (edamame, nuts), others need minimal prep (cooked legumes).
Amino Acids	Complete protein source, containing all nine essential amino acids.	Incomplete, but can be made complete by combining different sources throughout the day (e.g., rice and beans).
Nutrients	Good source of iron and Vitamin B12; may contain saturated fat.	Often rich in fiber, antioxidants, and other phytonutrients; low in saturated fat.
Satiety	Highly satiating due to complex digestion; keeps you feeling full longer.	Satiating due to fiber content, which aids in digestion and fullness.
Flexibility	Can be integrated into many meals and snacks; not ideal for everyone (vegans, lactose intolerant).	Highly versatile for snacking, baking, and cooking; adaptable to many diets.

Can I Get 5g of Protein from a Protein Powder?

While protein powders are often associated with bodybuilders aiming for high-volume protein intake, they can also be used for small, precise servings. One scoop of a standard protein powder usually contains 20-25g of protein, but you can simply use a smaller amount. A quarter scoop, for example, would yield approximately 5-6g of protein, which can be easily mixed into drinks, oatmeal, or even baked goods. This is a quick, convenient option for those who already have protein powder on hand.

Conclusion

Obtaining 5g of protein is a straightforward and easily achievable dietary goal. Whether through a single hard-boiled egg, a small portion of Greek yogurt, or a sprinkle of nuts on a salad, simple adjustments to your daily routine can provide this nutritional boost. For those who track their intake, using a small measure of protein powder is another precise and convenient method. By choosing a variety of both animal and plant-based sources, you can easily meet this target while enjoying a diverse and satisfying diet.

Optional Outbound Link

For more information on the health benefits of protein and strategies for increasing intake, explore resources from reputable institutions like Harvard's School of Public Health: The Nutrition Source.

Frequently Asked Questions

Common snacks that easily provide at least 5g of protein include a hard-boiled egg (6g), a small handful of almonds (6g), or a single string cheese stick (6-8g).

Yes, you can. Options include a half-cup of cooked edamame (6g), two tablespoons of peanut butter (8g), or stirring two tablespoons of chia seeds (5g) into a dish like oatmeal or yogurt.

To add 5g of protein to a smoothie, you can either blend in two tablespoons of a homemade nut and seed protein powder, or use a small, measured amount of a commercial protein powder, typically a quarter to a third of a standard scoop.

Protein supplements are not necessary to achieve a 5g protein target. Most people can easily get this amount from a balanced diet using whole food sources like eggs, nuts, and dairy products. Supplements can be a convenient option but are not required.

Yes, including small amounts of protein in snacks and meals can help increase satiety, making you feel fuller for longer. This can help reduce overall calorie intake and assist with weight management.

A simple breakfast add-on is to mix two tablespoons of chia seeds into your oatmeal or sprinkle a small handful of nuts over your cereal or yogurt. A half-cup of Greek yogurt also works well.

Animal protein sources are considered 'complete' because they contain all essential amino acids, while most plant sources are 'incomplete'. However, by consuming a variety of plant proteins throughout the day, you can easily obtain all the necessary amino acids, even with small servings.