What food equals 25 grams of protein?

November 23, 2025 •

4 min read

According to Healthline, just a 3-ounce serving of cooked chicken breast can provide 27 grams of protein, making it one of the most efficient sources. For those wondering what food equals 25 grams of protein, the answer is surprisingly diverse and accessible, ranging from lean meats to plant-based options. Meeting this nutritional benchmark is achievable with a variety of whole foods.

Quick Summary

This guide details multiple food sources, both animal and plant-based, that provide approximately 25 grams of protein. It explores common options like chicken breast, tuna, and Greek yogurt, along with vegan alternatives such as tofu and lentil pasta. Portion sizes and nutritional context are provided for effective meal planning.

Key Points

Diverse Sources: Numerous food options, including meat, dairy, and plants, can provide around 25 grams of protein.
Animal vs. Plant-Based: Lean meats like chicken and fish are highly concentrated sources, while plant-based alternatives like tofu, lentils, and seitan are effective when paired correctly.
Convenient Options: Greek yogurt, cottage cheese, and protein powders offer quick and easy ways to meet the target for snacks or meals.
Combining Foods: For plant-based diets, combining complementary protein sources such as legumes and grains ensures a complete essential amino acid profile.
Health Benefits: Ensuring adequate protein intake supports muscle maintenance, aids in weight management, and benefits bone and metabolic health.

Lean Meat and Fish

For many, lean meats and fish are the go-to sources for concentrated protein. They offer all nine essential amino acids, making them 'complete proteins'. Below are some common options that will get you to the 25-gram mark with relatively small portion sizes.

Chicken Breast: A cooked, 3-ounce (86-gram) serving of skinless chicken breast provides roughly 27 grams of protein. This makes it a highly efficient and low-fat option for most diets. Chicken breast is also versatile and can be added to salads, stir-fries, or grain bowls.
Tuna: A standard 3-ounce (85-gram) serving of cooked yellowfin tuna is another excellent choice, delivering around 25 grams of protein with minimal calories. Canned tuna is also a convenient and cost-effective option, with approximately 23.6 grams of protein per 100 grams of drained canned tuna.
Salmon: A 4-ounce serving of wild-caught salmon can supply approximately 28 grams of protein and is rich in heart-healthy omega-3 fatty acids. The fattier profile of salmon makes it a satisfying and nutrient-dense choice.
Lean Beef: When selecting lean cuts like sirloin, a 3-ounce serving can provide roughly 26 grams of protein. However, it's important to choose the leanest options to limit saturated fat intake.

Dairy and Egg Options

Dairy products and eggs are also fantastic sources of high-quality protein and offer versatility for any meal of the day. They provide a simple way to boost protein without relying on large servings of meat.

Greek Yogurt: One cup (250 grams) of non-fat Greek yogurt can deliver a full 25 grams of protein. Greek yogurt is also packed with probiotics and calcium, making it a gut-friendly choice. It can be enjoyed on its own, with fruit, or in smoothies.
Cottage Cheese: A cup of low-fat cottage cheese contains approximately 28 grams of protein. Its mild flavor and creamy texture make it suitable for both sweet and savory applications, such as a topping for baked potatoes or with fruit for a snack.
Eggs and Egg Whites: A combination of one whole egg and three-quarters of a cup of egg whites yields about 26 grams of protein, making an omelet a great option. A serving of four large eggs provides around 25 grams of protein on its own.

Plant-Based Protein

For those following a vegetarian or vegan diet, achieving 25 grams of protein is easily done by combining different plant-based sources. While some plant proteins are incomplete, combining them over the course of a day can ensure you get all essential amino acids.

Tofu and Tempeh: A 100-gram serving of tempeh offers approximately 19 grams of protein, while tofu contains around 8 grams per 100 grams. To reach 25 grams, a larger portion or combination is needed, such as a 250-260 gram portion of tofu.
Lentils and Legumes: While a cup of cooked lentils provides around 18 grams of protein, a large serving or combination with other foods can reach the target. Pairing lentils with grains like quinoa is an effective strategy. Similarly, a chickpea salad featuring 250-280 grams of chickpeas can provide 25 grams of protein.
Seitan: Often called wheat gluten, seitan is a dense protein source. Just 100 grams of seitan can provide around 25 grams of protein, making it an extremely potent option for vegans.
Protein Powders: A single scoop of plant-based protein powder (like pea or soy) typically offers 20-30 grams of protein, providing a quick and easy way to meet your goal.

Comparison Table: How to Get 25g of Protein

To visualize the differences in portion size and nutritional content, here is a helpful comparison of common sources.


Food Source	Approximate Portion Size	Protein (g)	Additional Benefits	Notes
Chicken Breast	3 oz (86g) cooked	~27g	Low-calorie, excellent source of B vitamins	Most popular lean protein
Non-Fat Greek Yogurt	1 cup (250g)	~25g	Probiotics for gut health, calcium	Creamy, versatile for snacks
Canned Tuna (Drained)	100g	~23.6g	Rich in omega-3s, convenient	Check for low-sodium options
Cooked Lentils	~1.5 cups	~26-27g	High in fiber, folate, and iron	Great for soups, salads, and stews
Extra-Firm Tofu	~250-260g	~25g	Complete protein (soy), iron, calcium	Can be marinated and grilled/fried
Protein Powder	1 scoop	~20-30g	Convenient for quick shakes	Choose whey or plant-based options

Combining Foods for the Goal

Sometimes, a single food source isn't the only way to meet your goal. You can combine different components to create a balanced meal. For example, a chickpea and quinoa bowl can provide around 23 grams of protein. A high-protein breakfast might include a serving of Greek yogurt with nuts and seeds, or an egg and bean burrito with a glass of milk, which provides about 28 grams of protein. A snack plate with a hard-boiled egg, some beef jerky, and cheddar cheese can deliver over 26 grams. Mixing and matching allows for variety and ensures a more complete nutrient profile. For more inspiration, explore balanced dietary approaches like the Mediterranean diet.

Conclusion

Achieving a target of 25 grams of protein is readily possible with a variety of food choices, accommodating different dietary preferences and lifestyles. Whether you opt for lean animal proteins like chicken or tuna, dairy options such as Greek yogurt or cottage cheese, or plant-based foods like tofu, lentils, or seitan, there are numerous paths to success. Paying attention to portion sizes and exploring food combinations are key strategies for effectively incorporating this important macronutrient into your diet. Ultimately, the best approach is to choose a variety of healthy protein sources that you enjoy, helping you stay consistent with your nutritional goals and support your overall health.

Health Benefits of a Higher Protein Diet

Incorporating sufficient protein isn't just about meeting a daily number. A protein-rich diet offers several notable health benefits, including supporting muscle growth, aiding in weight management by increasing satiety, and boosting your metabolism. Protein is also vital for repairing tissues and supporting overall cellular function. It can improve bone health and may even help lower blood pressure. A balanced intake ensures your body has the building blocks it needs to function optimally.

Frequently Asked Questions

A vegan can achieve 25 grams of protein by combining various plant-based sources, such as a large portion of tofu or tempeh, a serving of seitan, or a mixture of legumes, grains, and nuts. For example, a meal combining cooked lentils, quinoa, and chickpeas can easily reach this target.

For most healthy adults, 25 grams of protein is an appropriate amount for a single meal. This amount is sufficient to support muscle synthesis and increase satiety, which can be beneficial for weight management.

Since one large egg contains about 6 grams of protein, a serving of four large eggs will provide approximately 25 grams of protein.

A simple and quick way to get 25 grams of protein is to have a protein shake with one scoop of whey or plant-based protein powder. Another option is a cup of non-fat Greek yogurt.

Animal-based proteins are considered 'complete' as they contain all nine essential amino acids. Many plant proteins are incomplete on their own, but combining a variety of plant foods (e.g., lentils and rice) throughout the day can ensure you get all essential amino acids.

Yes, portion size is critical. The amount of protein is directly tied to the serving size. For example, while 100 grams of chicken has about 32 grams of protein, a smaller 3-ounce portion offers around 27 grams, showing how scaling portions is necessary to meet your target.

Yes, a higher-protein diet is often beneficial for weight management. Protein can help increase satiety, curb cravings, and boost metabolism, all of which contribute to weight loss and maintenance.