How Much is 45g of Protein? Your Comprehensive Food Guide

November 15, 2025 •

4 min read

According to the British Heart Foundation, the average woman requires approximately 45g of protein daily. Understanding how much is 45g of protein in practical food terms is crucial for meeting this nutritional goal through diet alone, without over-relying on supplements.

Quick Summary

This article explains what 45g of protein looks like using real-world food equivalents. It covers both animal and plant-based sources, provides sample meal ideas, and outlines strategies for distributing protein intake effectively throughout the day for maximum benefit.

Key Points

Daily Requirements Vary: The 45g figure is an average for women, but individual needs can be higher based on activity and body weight.
Visual Aid: A protein portion can be estimated as the size of your palm, with two portions a day covering the 45g target for some.
Food Equivalents: You can get 45g of protein from approximately 6 oz of cooked chicken breast, a 300g block of tofu, or a combination of other foods.
Spaced Intake is Key: Distributing protein throughout the day is more effective for absorption and muscle synthesis than eating it all in one sitting.
Meal Planning Helps: Creating a balanced meal plan with protein at each meal is a practical way to consistently meet your 45g goal.
Plant-Based Options: Tofu, lentils, and Greek yogurt are excellent plant-based options for reaching the 45g protein target.
Supplements Not Required: It is entirely possible to meet a 45g daily protein goal through a varied, whole-food diet without supplements.

Understanding Your Daily Protein Needs

While 45g of protein is often cited as the daily reference nutrient intake (RNI) for the average woman, individual requirements can vary based on factors like age, body weight, and physical activity levels. For example, athletes or older adults may require a higher intake to support muscle maintenance and recovery. Spreading protein evenly throughout the day helps your body utilize it more effectively for muscle repair and growth. Rather than focusing on one large protein-heavy meal, aiming for smaller, consistent servings can be more beneficial for satiety and nutrient absorption.

How to Visualize 45g of Protein

Many people struggle to visualize protein quantities, leading them to underestimate or overestimate their intake. A common method is using hand measurements, where a portion of protein is roughly the size of your palm. For a total of 45g, this might mean a couple of palm-sized portions throughout the day. However, looking at specific food examples provides a more accurate picture.

Animal-Based Food Equivalents for 45g

For those who consume animal products, reaching 45g of protein is relatively straightforward with the right food choices. Combining different sources across meals can help you hit this target without feeling overwhelmed.

Chicken Breast: A cooked 6 oz (170g) chicken breast can provide around 45g of protein. This is a lean, versatile source that can be grilled, baked, or shredded for salads and sandwiches.
Tuna: A canned tuna serving (about 3 oz or 85g) contains around 25g of protein, meaning a couple of larger servings or combining it with another source can reach 45g.
Eggs: Each large egg contains about 6g of protein. A five-egg omelet can provide 30g, and by adding some cottage cheese, you can easily top up to 45g.
Cottage Cheese: One cup (about 224g) of cottage cheese provides roughly 25g of protein. You could pair a cup with a few eggs for a protein-rich breakfast.

Plant-Based Food Equivalents for 45g

Plant-based diets can also easily provide 45g of protein with proper planning. Combining different plant sources ensures you get a complete range of amino acids.

Tofu: A 300g block of tofu can provide 45g of protein, making it an efficient option. It can be scrambled like eggs, added to stir-fries, or baked.
Tempeh: A cup of tempeh (about 166g) offers 34g of protein, so a slightly larger portion would meet the 45g target.
Lentils and Quinoa: Combining legumes and grains provides a complete protein profile. A cup of cooked lentils has about 18g of protein, and a cup of cooked quinoa adds another 8g. Multiple servings throughout the day would be required.
Greek Yogurt: A 6 oz (170g) serving of plain Greek yogurt provides around 17g of protein. Two or three servings combined with nuts or seeds can contribute significantly to your goal.

Comparison Table: Food Quantities for 45g of Protein


Food Source	Approximate Quantity for 45g	Notes
Chicken Breast	6 oz (170g) cooked	Excellent lean source, versatile for meals.
Tofu	300g block	High protein content, great for vegetarian meals.
Greek Yogurt	~16 oz (~480g) plain	Combine with nuts/seeds to boost protein.
Lentils (cooked)	~2.5 cups	Best paired with grains for complete amino acids.
Eggs	7-8 large eggs	Can be combined with other dairy for variety.
Tempeh	~1.5 cups (250g)	Fermented soybean product with high protein.

Sample Meal Plan to Achieve 45g of Protein

Dividing your protein intake across three meals can make it much more manageable. Here is a sample meal plan that helps you reach your 45g target.

Breakfast (approx. 15g): Scrambled eggs with cottage cheese. For example, 2 large eggs (12g) and a quarter cup of cottage cheese (6g) can total 18g of protein.
Lunch (approx. 15g): A chickpea salad sandwich on whole wheat bread. A cup of chickpeas has about 15g of protein.
Dinner (approx. 15g): A salmon rice bowl with veggies. A 3 oz serving of salmon contains roughly 23g of protein, easily exceeding this meal’s target.
Snacks (optional): A handful of almonds (6g per ounce) or a small serving of Greek yogurt can provide additional protein if needed.

The Benefits of Adequate Protein

Beyond muscle building, getting enough protein is vital for various bodily functions. Protein helps with tissue repair, enzyme and hormone production, and maintaining a healthy immune system. Furthermore, protein-rich foods can increase satiety, helping you feel fuller for longer and potentially aiding in weight management. It's a foundational macronutrient for overall health and well-being.

Conclusion

While 45g of protein may seem like a high number, it is very achievable through a balanced diet of both animal and plant-based foods. By understanding the protein content of common foods, utilizing portioning guides, and spreading your intake throughout the day, you can easily meet your needs. Focus on whole, unprocessed foods and combine different sources for a complete amino acid profile. Remember that individual needs vary, and consulting with a dietitian can provide personalized guidance. For more detailed information on healthy eating, visit Healthline at Healthline.com.

A Quick Reference Guide to 45g of Protein

Understand Individual Needs: Your protein needs depend on factors like body weight and activity level; 45g is a general guideline for the average adult female.
Visualize Portions: A protein portion roughly the size of your palm can help estimate intake.
Use Diverse Sources: Combine different protein sources, including lean meats, eggs, tofu, and legumes, to reach your goal.
Distribute Intake: Spreading protein intake across multiple meals enhances absorption and satiety.
Plan Your Meals: Utilize food equivalents and sample meal plans to easily incorporate sufficient protein into your diet.
Consider Plant-Based: Vegetarians can meet 45g of protein by combining complementary plant-based sources like lentils, quinoa, and tofu.
Consult a Professional: For personalized advice, consider consulting a dietitian, especially for higher protein needs.

Frequently Asked Questions

For an average sedentary woman, 45g is a typical daily recommendation. For men, the average recommendation is 55g. However, active individuals or those trying to build muscle often consume more and can do so safely, though excessive protein is not beneficial.

A 45g protein intake can be visualized as approximately two portions of lean meat, fish, or tofu, each roughly the size of your palm. This would be distributed throughout the day across different meals.

Vegetarian options include a 300g block of tofu (45g protein), two to three servings of Greek yogurt (17g protein per 170g serving), or a combination of legumes like lentils, chickpeas, and grains like quinoa.

While it's possible to consume 45g in one meal, it's not the most efficient method. Your body utilizes protein more effectively when intake is spread evenly across meals, supporting better satiety and muscle repair.

A simple meal providing around 45g of protein could be a 6 oz cooked chicken breast. Alternatively, a high-protein salmon fried rice bowl can also provide this amount.

For most healthy individuals, consuming a higher protein intake is generally safe. However, regularly exceeding 2g per kg of body weight per day can potentially put a strain on the kidneys, especially for those with pre-existing kidney conditions.

No, you do not need protein shakes to meet a 45g daily goal. A balanced diet of whole foods, including meat, fish, dairy, legumes, and nuts, can easily provide sufficient protein.