How much meat equals 130 grams of protein?

November 12, 2025 •

3 min read

According to Healthline, a 3.5-ounce (100-gram) serving of cooked chicken breast contains about 31 grams of protein. This means that reaching a target of 130 grams of protein requires a careful calculation of meat intake throughout the day, depending on the specific type of meat chosen.

Quick Summary

This article calculates the meat portion sizes needed to achieve 130 grams of protein using popular sources like chicken breast, beef, and salmon. It provides a comparative table, discusses different meat cuts, and offers meal preparation tips for hitting daily protein goals.

Key Points

Chicken Breast: Provides approximately 32 grams of protein per 100 grams (cooked), requiring about 406 grams for 130g of protein.
Lean Beef: Offers around 26-31 grams of protein per 100 grams (cooked), meaning you need roughly 464 grams for 130g of protein.
Salmon: Contains 20-30 grams of protein per 100 grams (cooked), with approximately 473 grams needed for 130g of protein.
Distribution is Key: To absorb protein efficiently and feel full, spread your intake across multiple meals throughout the day, rather than eating it all at once.
Use Other Sources: Supplementing meat with eggs, dairy, or plant-based proteins can help diversify your diet and make it easier to reach high protein targets.
Consider Cooking Method: Be mindful that preparation methods and whether meat is raw or cooked can affect the final protein content and overall portion size calculation.

Calculating Your Protein Intake

Reaching a specific daily protein goal, such as 130 grams, requires understanding the protein density of various meats. The exact amount of meat will depend on whether you choose a very lean cut or one with more fat, as cooking methods and cuts significantly affect the final protein percentage. A common misconception is that all animal protein is created equal, but substantial differences exist, with cooked chicken breast generally offering the highest protein content per gram compared to many other popular choices.

Chicken Breast

As one of the most popular sources for high-protein diets, chicken breast is an efficient option. A cooked, skinless chicken breast contains approximately 31 to 32 grams of protein per 100 grams. To get 130 grams of protein from chicken breast alone, you would need:

130 grams / 32 grams per 100g = 4.06 * 100 grams, which is approximately 406 grams of cooked chicken breast. This amount would likely be split across several meals, for example, four servings of about 100 grams each.

Lean Beef

For lean cuts of beef, such as a broiled sirloin steak or 90% lean ground beef, the protein content is typically around 26 to 31 grams per 100 grams of cooked meat. To reach 130 grams of protein, the calculation is:

130 grams / 28 grams per 100g (average) = 4.64 * 100 grams, or roughly 464 grams of cooked lean beef. This is a versatile option that can be used in tacos, stews, or as steak portions.

Salmon

Salmon is praised for its omega-3 fatty acids in addition to its protein content. Farmed salmon can provide 25 to 30 grams of protein per 100 grams, while wild salmon typically offers 20 to 25 grams per 100 grams. For a generous estimate using farmed salmon:

130 grams / 27.5 grams per 100g = 4.73 * 100 grams, which is approximately 473 grams of cooked salmon. While a large portion, this can be an excellent way to get protein alongside healthy fats.

Other Meats and Protein Sources

To avoid consuming a single type of meat, you can mix and match sources. Many people combine meat with other high-protein foods like eggs, dairy, and legumes to hit their targets. For instance, a diet might include chicken for lunch and beef for dinner. Understanding the protein in different cuts and preparation methods is key. For example, cured or dried meats like beef jerky can have a very high protein density due to moisture loss. However, these are often high in sodium and less suitable for reaching a large daily target in healthy proportions.

Meal Planning for 130 Grams of Protein

Achieving 130 grams of protein in a day is manageable with proper planning. A typical approach involves spreading the protein intake across three to four meals. For example, a person could aim for 30-40 grams of protein per meal. An illustrative plan might include scrambled eggs (around 18g) for breakfast, a large chicken salad (40g) for lunch, and a beef steak (40-50g) with vegetables for dinner, plus a protein shake or high-protein snack (20-30g).

Comparison of Meats to Reach 130g of Protein


Meat (Cooked)	Approximate Protein (per 100g)	Amount Needed for 130g Protein	Example Serving Breakdown (3 meals)
Chicken Breast (skinless)	32g	~406 grams	135g breakfast, 135g lunch, 136g dinner
Lean Beef Steak	28g	~464 grams	155g breakfast, 155g lunch, 154g dinner
Farmed Salmon	27.5g	~473 grams	158g breakfast, 158g lunch, 157g dinner

Practical Tips for Hitting Your Protein Goal

Portion Size: Use a food scale, especially when starting out, to get an accurate sense of portion sizes. This is more reliable than using visual approximations.
Spread it out: As seen in the table, splitting your protein intake across multiple meals is the most effective and satiating strategy. The body utilizes protein most efficiently when intake is distributed throughout the day.
Combine Sources: Incorporating a variety of protein sources, including eggs, dairy, and plant-based options, adds diversity to your diet and helps meet other nutritional needs.

Conclusion

To get 130 grams of protein from meat requires consuming several hundred grams throughout the day. For example, it would take approximately 406 grams of cooked chicken breast, 464 grams of lean beef, or 473 grams of salmon. The precise amount varies depending on the specific cut and fat content. By portioning these amounts across meals and potentially supplementing with other high-protein foods, a 130-gram daily target is very achievable for those with specific dietary or fitness goals. A varied approach with attention to cooking methods ensures a well-rounded and effective dietary strategy.

For more information on the nutrient content of foods, consult the USDA's FoodData Central: https://fdc.nal.usda.gov/

Frequently Asked Questions

Skinless, cooked chicken breast is generally one of the most protein-dense meats, offering around 31-32 grams of protein per 100 grams.

While the total protein content doesn't change significantly, cooking does remove water, concentrating the protein in the final cooked weight. Therefore, you need less cooked meat than raw meat to get the same amount of protein.

You can get 130 grams of protein by incorporating a variety of sources. This includes combining meat with other high-protein foods like eggs, Greek yogurt, lentils, and protein powder.

Meat provides a 'complete' protein, containing all essential amino acids. While a varied diet with both animal and plant-based proteins is ideal, both can be effective depending on your dietary choices and needs.

Essential amino acids are the building blocks of protein that the body cannot produce on its own and must obtain from food. Meat is considered a 'complete' protein because it provides all nine essential amino acids.

The simplest way to track your intake is by using a food scale to weigh your portions of cooked meat and consulting reliable nutritional data, such as that provided by the USDA, to calculate the protein content.

While it's difficult to consume too much protein in a single day for most healthy adults, excessive protein intake over a long period can strain the kidneys, especially for those with pre-existing kidney issues. It's recommended to consult a doctor or registered dietitian for personalized advice.