How much is 20g of protein?

October 23, 2025 •

4 min read

According to nutrition experts, consuming around 20 grams of protein per meal or snack is highly effective for building and repairing muscle tissue, especially for active individuals. This guide reveals exactly how much food you need to consume to get 20g of protein from a variety of common sources.

Quick Summary

This article breaks down what 20 grams of protein looks like in common food portions, including animal products, plant-based options, and supplements, to help you meet your daily nutritional needs.

Key Points

Portion Sizing Varies: The amount of food needed for 20g of protein differs significantly between animal and plant-based sources, with animal products generally being more concentrated.
Easy Animal Sources: A palm-sized piece of chicken breast, three large eggs, or a cup of Greek yogurt are all simple ways to get around 20g of protein.
Accessible Plant-Based Options: Plant-based eaters can achieve 20g with 1.5 cups of cooked lentils, a 100g serving of extra-firm tofu, or shelled edamame.
Supplements for Convenience: Protein powders and bars are convenient, pre-portioned options designed to deliver 20g of protein quickly.
Calorie Density Varies: While protein content may be similar, the calorie count can differ based on the food's fat and carbohydrate content, as seen with eggs versus lean chicken breast.
Optimal for Muscle Health: A 20g protein serving is considered optimal for maximizing muscle repair and synthesis, especially post-workout.
Boosts Satiety: Regular 20g protein servings can significantly increase feelings of fullness and help with appetite control throughout the day.

Understanding the Importance of 20g of Protein

Twenty grams of protein is a standard and effective target for single servings, particularly for those looking to support muscle repair, increase satiety, and manage weight. For context, the Recommended Dietary Allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight per day. However, athletes, bodybuilders, and older adults often require more to counteract muscle loss and support active lifestyles. Hitting a 20g target at regular intervals throughout the day can optimize muscle protein synthesis and keep you feeling full longer, which is crucial for managing appetite and cravings.

Animal-Based Sources to Get 20g of Protein

Animal-based foods are often considered 'complete' proteins, meaning they contain all nine essential amino acids necessary for the body. They are also typically more protein-dense, requiring smaller portions to reach the 20g target.

Meats and Fish

Chicken Breast: Approximately 85–100 grams of cooked, skinless chicken breast will provide 20–22 grams of protein. This is roughly the size of a deck of cards or a small fist.
Ground Beef (Lean): About 100 grams (3.5 ounces) of lean ground beef contains around 20 grams of protein.
Salmon: A 3-ounce (85g) serving of salmon offers approximately 17–20 grams of protein, depending on the cut.
Canned Tuna (in water): Roughly 80 grams of canned tuna is enough to provide 20 grams of protein, making it an incredibly convenient option.

Dairy and Eggs

Greek Yogurt: Around 200 grams (a little under one cup) of plain, nonfat Greek yogurt will give you about 20 grams of protein.
Eggs: Three large eggs contain approximately 18–20 grams of protein. A popular method for a high-protein breakfast is combining two eggs with a quarter cup of cottage cheese, which boosts the protein content over 20g.
Cottage Cheese: Roughly 179 grams of cottage cheese is needed for a 20-gram protein hit.
Protein Milkshakes: Some high-protein milkshakes or mousses, like those by Arla Protein, are specifically formulated to contain 20g of protein per serving.

Plant-Based Sources to Get 20g of Protein

For vegetarians, vegans, or those seeking dietary diversity, there are many excellent plant-based options, though they often require slightly larger portions than their animal-based counterparts to reach the same protein level.

Legumes and Tofu

Lentils (Cooked): You will need about 1.5 cups of cooked lentils to get 18–20 grams of protein. Combining them with grains like quinoa can provide a complete amino acid profile.
Tofu (Extra-Firm): A little more than 100 grams of extra-firm tofu can provide around 20 grams of protein, making it a very efficient plant-based source.
Chickpeas (Cooked): Roughly 1.5 cups of cooked chickpeas will deliver about 20 grams of protein.
Edamame (Shelled, Cooked): About 1.5 cups of shelled, cooked edamame provides an easy-to-snack-on 20 grams of protein.

Protein Powders and Bars

Protein Powder: Many protein powders, both whey and plant-based, offer 20 grams of protein per standard serving, though the scoop size can vary. Always check the label and use a scale if precision is critical.
Protein Bars: A wide range of protein bars are specifically designed to contain 20 grams of protein, making them a convenient on-the-go option.

Comparison: 20g of Protein from Different Sources


Food Source	Approximate Portion for 20g Protein	Calories (approx.)
Chicken Breast	85–100 grams	140–160 kcal
Large Eggs	3 eggs	225 kcal
Cottage Cheese	~179 grams (¾ cup)	160 kcal
Plain Greek Yogurt	~200 grams (1 cup)	120–150 kcal
Tofu (Extra-Firm)	~100 grams	190 kcal
Cooked Lentils	~1.5 cups	350 kcal
Protein Powder	1 scoop	80–120 kcal

How to Build a 20g Protein Meal

To easily incorporate 20g of protein into a meal, focus on a balanced approach that combines various sources. For example, a breakfast could consist of 3 scrambled eggs with a handful of spinach. A lunch could be a salad with 100 grams of grilled chicken breast and a quarter cup of chickpeas. For a plant-based dinner, a lentil curry served with a small portion of brown rice can easily meet the target. Snacking on a protein bar or a cup of Greek yogurt is a straightforward way to add a 20g boost between meals.

Conclusion

Achieving the goal of 20 grams of protein in a single serving is achievable with a variety of everyday foods. Whether you prefer animal-based options like chicken, fish, and dairy or plant-based choices such as lentils, tofu, and protein powder, understanding portion sizes is key. By using this guide, you can confidently build meals and snacks that effectively support muscle maintenance, satiety, and overall health. Remember to diversify your protein sources to ensure you get a full spectrum of amino acids and other essential nutrients.

For more detailed nutritional information, resources like Healthline's guide on protein in chicken are excellent references on different cut types. Healthline: How Much Protein in Chicken? Breast, Thigh and More

Frequently Asked Questions

Some of the easiest options for 20g of protein include a scoop of protein powder, a high-protein bar, three large eggs, or a cup of Greek yogurt. These are readily available and simple to consume.

Approximately 85–100 grams (about 3–3.5 ounces) of cooked, skinless chicken breast will provide around 20-22 grams of protein. This is a very lean and efficient source.

Yes, it is very possible. You can get 20g from plant sources like 1.5 cups of cooked lentils, a 100g block of extra-firm tofu, or 1.5 cups of shelled edamame.

For most people, 20g of protein is an ideal amount for a single meal or snack. It's enough to stimulate muscle protein synthesis and promote a feeling of fullness without overwhelming your system.

Three large eggs typically contain between 18–20 grams of protein. Adding other dairy, such as a little cottage cheese, can help you easily reach or exceed this target.

You will need approximately 200 grams, or about a cup, of plain, nonfat Greek yogurt to get 20 grams of protein. This is a quick and versatile option.

Both animal and plant sources can provide 20g of protein, but the portion sizes and amino acid profiles differ. Animal sources like chicken are more protein-dense, while plant sources like lentils may require larger servings and combining with other foods to achieve a complete amino acid profile.