What gives you 15g of protein? A complete guide to common food sources

January 9, 2026 •

4 min read

According to UCLA Health, a 3-ounce portion of cooked poultry can provide around 21 to 28 grams of protein, highlighting how a moderate portion of many foods easily contains a significant amount. This guide explores various foods and serving sizes to help you understand exactly what gives you 15g of protein and how to incorporate it into your diet effectively.

Quick Summary

Several food options, both animal and plant-based, offer around 15 grams of protein per serving, including eggs, chicken, yogurt, tofu, and legumes. Integrating these versatile sources into meals and snacks is a simple way to meet daily protein goals. Awareness of portion sizes is key to successful intake.

Key Points

Animal Sources: Cooked chicken breast, salmon, eggs, Greek yogurt, and cottage cheese are all excellent animal-based sources that provide around 15g of protein in small, manageable servings.
Plant Sources: Plant-based options like lentils, chickpeas, firm tofu, quinoa, and almonds offer 15g of protein and other beneficial nutrients like fiber.
Snack Ideas: For a quick boost, a portion of almonds, cottage cheese, or Greek yogurt can easily help you reach a 15g protein target on the go.
Meal Building: Plan your meals around protein. Combine a 15g protein source with vegetables and complex carbohydrates to create balanced and satiating dishes.
Increased Satiety: Focusing on consistent protein intake, such as aiming for 15g per meal, helps increase feelings of fullness and can support weight management goals.

Understanding Your Protein Needs

Protein is a crucial macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting overall bodily function. The recommended daily allowance (RDA) for protein varies based on factors like age, activity level, and health goals. For many people, aiming for a consistent intake of 15 grams of protein per meal or snack can be a manageable way to meet their daily requirements. Consuming protein consistently throughout the day can also help increase satiety and manage appetite.

Why 15 Grams is a Useful Target

Instead of thinking about a large, daunting daily total, breaking down protein intake into smaller, more achievable targets can simplify meal planning. A 15-gram increment is a substantial amount that can be obtained from a single, reasonable serving of many common foods, making it a perfect focus for balanced meals and filling snacks. Incorporating this level of protein helps you feel full and satisfied, potentially leading to better weight management.

Animal-Based Foods That Give You 15g of Protein

Chicken Breast: Just over 2 ounces (approx. 60-65g) of cooked, skinless chicken breast will provide around 15 grams of lean protein. It is an incredibly versatile and low-fat option that can be grilled, baked, or shredded for salads and sandwiches.
Salmon: Approximately 2.4 ounces (approx. 68g) of cooked salmon delivers 15 grams of protein, along with heart-healthy omega-3 fatty acids.
Eggs: A serving of about 2.5 large eggs will yield 15 grams of protein. Eggs are also rich in other nutrients like choline, which supports brain health.
Greek Yogurt: About 5.3 ounces (approx. 150g) of plain, low-fat Greek yogurt contains 15 grams of protein and is also rich in probiotics for gut health.
Cottage Cheese: Approximately 5.1 ounces (approx. 145g) of low-fat cottage cheese provides 15 grams of protein and a sustained release of amino acids.
Canned Tuna: Around 2.8 ounces (approx. 80g) of drained, canned tuna offers 15 grams of protein, making it a cost-effective and convenient choice.

Plant-Based Foods That Give You 15g of Protein

Lentils: A serving of just over 2 ounces (approx. 62g) of cooked lentils packs 15 grams of protein, along with a significant amount of fiber and iron.
Chickpeas: One cup of cooked chickpeas provides approximately 15 grams of protein. These legumes are also an excellent source of fiber and antioxidants.
Tofu: Firm tofu is a fantastic plant-based protein source. A 2.8-ounce (approx. 80g) serving gives you 15 grams of protein and easily absorbs flavors from marinades and spices.
Edamame: These young soybeans contain about 18.4 grams of protein per cup (155g), making a slightly smaller portion an easy way to get 15 grams.
Quinoa: A complete protein, cooked quinoa offers 15 grams of protein in approximately 3.8 ounces (approx. 108g).
Almonds: Around 2.5 ounces (approx. 71g) of almonds provides 15 grams of protein, along with healthy fats and fiber. They make a convenient on-the-go snack.

Comparison: Animal vs. Plant Protein for 15g Serving


Food Source	Type	Approximate Serving Size for 15g	Key Nutrients (Besides Protein)	Cost	Convenience
Chicken Breast	Animal	~2.2 oz (62g) cooked	B vitamins, Selenium, Phosphorus	Moderate	Versatile, but requires cooking
Salmon	Animal	~2.4 oz (68g) cooked	Omega-3s, Vitamin B12, Vitamin D	Higher	Can be cooked or eaten canned
Greek Yogurt	Animal	~5.3 oz (150g) plain	Calcium, Probiotics	Moderate	Ready-to-eat, requires refrigeration
Lentils	Plant	~2.2 oz (62g) cooked	Fiber, Iron, Folate	Low	Requires cooking, excellent for bulking dishes
Tofu (Firm)	Plant	~2.8 oz (80g)	Iron, Calcium	Low	Versatile, requires cooking/preparation
Almonds	Plant	~2.5 oz (71g)	Healthy Fats, Fiber, Vitamin E	Moderate	Ready-to-eat snack

Building Meals Around a 15g Protein Goal

To make hitting your protein targets simple, focus on incorporating a 15-gram source into your meals and snacks. Here are some examples:

Breakfast: A bowl of Greek yogurt topped with a handful of berries and a sprinkle of chopped almonds.
Lunch: A large salad with a portion of grilled chicken breast or cubed firm tofu.
Dinner: Lentil soup or a stir-fry with chickpeas over quinoa.
Snack: A single-serving container of cottage cheese with some fruit, or a hard-boiled egg.

For more ideas on integrating protein into your meals, you can consult reliable sources on healthy eating from organizations like the American Heart Association. You can read their guide to protein and heart health for more insight.

Conclusion: Making 15g of Protein Effortless

Understanding what gives you 15g of protein is the first step toward better nutrition. By focusing on a wide variety of both animal and plant-based protein sources, you can easily integrate this target into your daily diet. Whether it's a strategic snack of almonds or a perfectly portioned meal of chicken or lentils, building your plate around protein is key to feeling fuller, supporting muscle health, and maintaining a balanced diet. With so many versatile and delicious options available, achieving your protein goals has never been simpler or more satisfying.

Frequently Asked Questions

For a vegetarian snack, you could eat a serving of Greek yogurt, a small bowl of edamame, or a portion of cottage cheese. Combining nuts like almonds with fruit is another option for a balanced snack with around 15g of protein.

Yes, 15 grams of protein is a solid amount for a meal or snack. Distributing your protein intake throughout the day in amounts like this can help with satiety, muscle maintenance, and appetite control.

A quick breakfast option is to have approximately 2.5 large eggs, scrambled or boiled. Alternatively, a serving of Greek yogurt with nuts or seeds can provide 15 grams of protein with minimal preparation.

No, not all protein sources are equal. While they all provide amino acids, different foods offer varying nutritional profiles. For example, salmon provides omega-3s, while legumes offer fiber and iron. It is best to diversify your protein sources.

Yes, many single foods can give you 15g of protein with a standard portion size. Examples include a modest serving of chicken breast, cooked lentils, or tofu, as detailed in the article.

Protein helps with weight management by increasing satiety, or the feeling of fullness, which can lead to reduced overall calorie intake. It also requires more energy to digest than carbohydrates or fats, providing a slight metabolic boost.

A serving of approximately 2.5 ounces (about 71 grams) of almonds is needed to provide 15 grams of protein. They are also packed with healthy fats, fiber, and Vitamin E.