What does 20 grams of protein look like?

November 12, 2025 •

3 min read

Nutritionists often suggest a protein intake of 20 to 30 grams per meal as a useful target for many adults. Understanding what 20 grams of protein looks like in real-world food quantities can make this goal more achievable.

Quick Summary

This article offers a visual guide to illustrate the portion sizes of various foods that provide 20 grams of protein. It includes examples from animal-based, dairy, and plant-based sources to help plan meals and meet nutritional targets. The comparisons help demystify protein intake for everyday meal planning.

Key Points

Palm-Sized Portion: A 3-ounce serving of chicken breast, approximately the size of your palm, provides about 20-22 grams of protein.
Three Large Eggs: A breakfast of three large eggs offers a solid 18-20 grams of protein, a simple way to start your day.
One Cup Greek Yogurt: A standard cup (around 7 ounces) of plain, non-fat Greek yogurt contains about 20 grams of protein and is rich in probiotics.
One Can of Tuna: A small can of tuna packed in water (approximately 3 ounces) is an easy and convenient source of 20 grams of protein.
Plant-Based Portions: Plant sources like cooked lentils (1 cup) or chickpeas (1.25 cups) can provide 20 grams of protein but require larger portions than many animal sources.
Protein Powder: A single scoop of whey or plant-based protein powder mixed into a shake or smoothie is a quick way to get 20-25 grams of protein.
Tofu Serving: About 3.5 ounces (100g) of extra-firm tofu, crumbled into a scramble or added to a stir-fry, delivers approximately 20 grams of protein.

Visualizing 20 Grams of Protein in Different Food Groups

Visualizing nutritional quantities can be challenging for many. A palm-sized piece of cooked chicken breast, approximately 3 ounces (85g), can deliver around 20-22 grams of protein. This simple visual cue is a great starting point for understanding protein portions. However, the density of protein varies significantly between different food types, requiring adjustments for other sources. By breaking down 20 grams into common food groups, it's possible to quickly estimate and track intake throughout the day.

Animal-Based Protein Sources

Animal proteins are rich sources, often requiring smaller portions. They are also considered "complete" proteins, containing all nine essential amino acids.

Chicken Breast: Approximately 3 ounces (85g) of cooked chicken breast, about a palm-sized portion, provides 20-22 grams of protein.
Ground Beef: Around 3 ounces (85g) of cooked lean ground beef offers close to 20 grams of protein.
Salmon: A 3-ounce serving contains roughly 20 grams of protein, plus omega-3s.
Tuna: A small can (around 3 ounces) of tuna packed in water provides 20 grams of protein.

Dairy and Egg Sources

Dairy and eggs offer versatile protein options for any meal.

Greek Yogurt: One standard cup (about 7 ounces or 200g) of plain, non-fat Greek yogurt contains approximately 20 grams of protein.
Cottage Cheese: Just under a full cup (200g) of low-fat cottage cheese provides about 20 grams of protein.
Eggs: Three large eggs deliver 18-20 grams of protein.

Plant-Based Protein Sources

Reaching 20 grams of protein is achievable with plant-based foods, though some may require larger portions.

Lentils: A cup of cooked lentils provides 18-20 grams of protein.
Tofu: About 3.5 ounces (100g) of extra-firm tofu offers around 20 grams of protein.
Chickpeas: Approximately 1.25 cups of cooked chickpeas deliver about 20 grams of protein.
Edamame: You can get around 20 grams of protein from 1.5 cups of cooked, shelled edamame.

Comparison of Protein Sources for 20 Grams


Food Source	Portion Size for ~20g Protein	Visual Equivalent	Considerations
Chicken Breast	3 ounces (85g) cooked	One palm-sized portion	Leanest option, low-fat
Greek Yogurt	1 cup (200g) plain, non-fat	A small yogurt cup	Probiotics and calcium
Eggs	3 large, whole eggs	A standard omelet	Healthy fats in yolks
Salmon	3 ounces (85g) cooked	A deck of cards	High in omega-3s
Lentils	1 cup (198g) cooked	A medium bowlful	High in fiber, vegetarian
Extra-Firm Tofu	3.5 ounces (100g)	A quarter of a standard block	Plant-based, versatile

Practical Tips for Incorporating 20 Grams of Protein

Meeting protein goals doesn't require precise measurement, but a basic understanding of portions. Build balanced meals starting with protein, then adding vegetables, healthy fats, and grains. Distribute intake throughout the day for muscle repair and satiety. Protein powder offers a quick supplement, with a scoop often providing 20-25 grams.

Conclusion: Making 20 Grams of Protein Work for You

Understanding what 20 grams of protein looks like is a practical skill. Using visual cues helps approximate portions from various sources, making it easier to plan meals and snacks for muscle maintenance, satiety, and health. Achieving this milestone is accessible. For detailed information, consult a dietitian or healthcare professional. A balanced diet should also include fruits, vegetables, and whole grains.

Frequently Asked Questions

A 3-ounce serving of cooked or grilled chicken breast, which is about the size of a person's palm, contains approximately 20 to 22 grams of protein.

To get around 20 grams of protein from eggs, you would need to eat three large, whole eggs. Each large egg contains about 6 grams of protein.

A standard cup, which is about 7 ounces (200 grams), of plain, non-fat Greek yogurt typically provides around 20 grams of protein.

For plant-based options, 20 grams of protein can be found in a 1.25 cup serving of cooked chickpeas, or roughly 3.5 ounces (100g) of extra-firm tofu.

You can get approximately 20 grams of protein from slightly less than a full cup (200g) of low-fat cottage cheese.

Yes, a single scoop of most whey or plant-based protein powders, when mixed with milk or water, can easily provide between 20 and 25 grams of protein.

For lean meats like chicken or fish, a serving approximately the size and thickness of a deck of playing cards, or the size of your palm, will contain about 20 grams of protein.