What Equals 50 Grams of Protein? A Comprehensive Food Guide

November 27, 2025 •

4 min read

According to research published in the American Journal of Clinical Nutrition, higher protein intake can significantly increase muscle mass and strength when combined with resistance training. For those with specific fitness or health goals, hitting a target like 50 grams of protein can be key, but what equals 50 grams of protein? The answer varies greatly depending on your food choices.

Quick Summary

This guide outlines different food options, both animal-based and plant-based, that can help you achieve a 50-gram protein goal. It provides specific examples, serving sizes, and a comparison table to illustrate how to incorporate high-protein foods into your daily diet. Practical advice for building meals and snacks is also included.

Key Points

Animal Sources: Just 5-6 ounces of chicken breast or 6-7 ounces of salmon can provide 50 grams of protein, making them highly efficient sources.
Plant-Based Power: Achieving 50 grams of protein on a plant-based diet is possible by consuming larger portions of foods like tofu (17 oz) or lentils (3 cups), or incorporating protein-dense options like soybean nuggets (100g).
Smart Meal Spacing: Spreading protein intake across multiple meals and snacks, rather than in one sitting, helps optimize absorption and keep you feeling full longer.
Supplement Integration: While whole foods are ideal, protein powders offer a convenient way to meet your target, especially if your diet makes it challenging to get enough from food alone.
Diverse Intake: Combining different sources, such as a meal with lentils and paneer or a breakfast with Greek yogurt and seeds, helps create varied and satisfying high-protein meals.

Why Aim for 50 Grams of Protein?

For many people, 50 grams of protein represents a meaningful daily target, whether spread across meals or focused in a single sitting. Protein is a vital macronutrient essential for repairing and building muscle tissue, supporting hormone function, and providing a sense of satiety, which can aid in weight management. The exact amount an individual needs depends on factors like body weight, age, and activity level, but 50 grams is often a solid goal for active adults or those focused on strength training.

Animal-Based Sources to Reach 50 Grams

Animal products are well-known for their high protein density and contain all the essential amino acids, making them 'complete' proteins. Here’s what 50 grams of protein looks like from various animal sources:

Chicken Breast: Approximately 5–6 ounces of cooked chicken breast contains around 50 grams of protein.
Ground Beef: Around 7 ounces of cooked ground beef provides roughly 50 grams of protein.
Salmon: A larger serving of about 6–7 ounces of cooked salmon can deliver just over 50 grams of protein.
Eggs: You would need to consume 8–9 large eggs to reach 50 grams of protein.
Greek Yogurt: One 20-ounce container offers nearly 50 grams of protein.
Cottage Cheese: Around 2 cups of cottage cheese can deliver over 50 grams of protein.

Vegetarian and Vegan Options for 50 Grams of Protein

Reaching 50 grams is achievable for vegetarians and vegans with smart food choices.

Tofu: Approximately 17 ounces of extra-firm tofu contains about 51 grams of protein.
Lentils and Legumes: It takes roughly 3 cups of cooked lentils or kidney beans to get close to 50 grams of protein.
Soybean Nuggets: 100 grams of soybean nuggets contains approximately 52 grams of protein.
Peanuts and Nut Butter: Around 14 tablespoons of peanut butter are needed, but this is high in calories.
Quinoa: About 6 cups of cooked quinoa is roughly equivalent to 50 grams of protein.

Comparison Table: 50 Grams of Protein

This table provides a quick visual comparison of what 50 grams of protein looks like across different food categories. Note that these are approximate values and will vary based on preparation.


Food Source	Approximate Quantity for ~50g Protein	Key Considerations
Chicken Breast (cooked)	5-6 oz	Lean, complete protein source.
Greek Yogurt (plain)	20 oz	Probiotics, lower in sugar.
Tofu (extra-firm)	17 oz	Plant-based, often lower in saturated fat.
Cooked Lentils	3 cups	High in fiber, requires larger volume.
Large Eggs	8-9 eggs	Complete protein, cholesterol content to consider.
Cottage Cheese (2%)	2 cups	Good source of calcium, casein protein.
Peanut Butter	14 tbsp	Calorie-dense, incomplete protein.
Whey Protein Powder	~2 scoops	Convenient, fast-digesting.

Strategic Ways to Integrate 50 Grams into Your Diet

Distributing protein intake throughout the day is a sustainable approach. Spreading intake helps with muscle repair and prevents cravings. Protein supplements can also be convenient.

Conclusion

Reaching 50 grams of protein is achievable with the right food choices. Both animal and plant sources can be effective. By incorporating a variety of protein-rich foods and spreading intake throughout the day, you can meet your nutritional targets effectively and deliciously. There are numerous paths to reaching your 50-gram protein goal.

What are the best foods to eat to get 50 grams of protein?

For a dense source of protein, animal products like 5-6 ounces of cooked chicken breast or 6-7 ounces of salmon are excellent choices. Plant-based options include about 17 ounces of extra-firm tofu or 2 cups of cottage cheese.

Can I get 50 grams of protein from a vegetarian diet?

Yes, it is very possible. Combining various protein-rich plant foods is key.

What is the difference in protein quality between animal and plant sources?

Animal products are considered 'complete' proteins, containing all nine essential amino acids. Many plant-based sources are 'incomplete,' meaning they lack one or more essential amino acids, though they can still contribute significantly to protein intake.

Do I need supplements to get 50 grams of protein?

No, you do not need supplements. A balanced diet of high-protein whole foods is sufficient for most people. Supplements like whey or plant-based protein powder can be a convenient addition if you struggle to meet your protein target through food alone.

Is it unhealthy to consume 50 grams of protein in one meal?

For most healthy individuals, consuming 50 grams of protein in a single meal is not unhealthy. However, your body may not be able to utilize all of it for muscle synthesis at once, so spreading intake throughout the day is often more beneficial.

How can I add more protein to my meals without feeling overwhelmed?

Incorporate smaller, protein-rich additions throughout your day.

How many eggs provide 50 grams of protein?

Since one large egg contains approximately 6 grams of protein, you would need to consume 8 to 9 large eggs to reach a total of 50 grams of protein.

What is the best way to track my protein intake?

Utilize a food tracking app or keep a manual food diary. These tools allow you to log your meals and see a breakdown of your macronutrient intake, including protein, to ensure you meet your 50-gram goal.

Frequently Asked Questions

A large serving of Greek yogurt (20 oz) provides about 48g of protein, while a 3-egg omelet with cheese and turkey bacon can also get you close to 50g.

A cooked 6-ounce serving of salmon contains over 50 grams of protein, along with healthy fats.

For most healthy people, consuming 50 grams of protein in one meal is not harmful. However, for maximum muscle synthesis and absorption, spreading your protein intake across multiple meals is often more effective.

One of the simplest ways is to consume 100 grams of soya chunks, which contain approximately 52 grams of protein.

Yes, approximately 17 ounces of extra-firm tofu provides around 51 grams of protein. You can also combine cooked quinoa (6 cups) with lentils or other legumes over the day to reach this goal.

Whey protein powder is a concentrated and convenient source, with about two scoops delivering 50g of protein. It can supplement whole food intake but should not replace it entirely.

You can combine a 4-ounce chicken breast (25g) with a large serving of Greek yogurt (20 oz, 48g) to easily exceed 50g of protein. For vegetarians, mix cottage cheese (2 cups) with a sprinkle of nuts for a satisfying meal.