What has 20g of protein? Exploring a variety of foods

October 26, 2025 •

4 min read

According to Healthline, protein is an essential macronutrient that helps build muscle, support bone health, and manage hunger. Achieving a 20-gram protein intake per meal or snack is a common goal for many fitness enthusiasts and health-conscious individuals. This quantity can fuel your body, aid recovery, and keep you feeling full longer.

Quick Summary

This article explores various animal and plant-based foods that provide approximately 20 grams of protein, detailing portion sizes and meal ideas for different dietary preferences. It also includes a comparison and answers common questions about high-protein eating.

Key Points

Animal Sources: Lean options like 3 ounces of cooked chicken breast, three large eggs, or 1 cup of Greek yogurt can provide around 20g of protein.
Plant-Based Sources: Achieving 20g is possible with larger portions of foods like 1.5 cups of cooked edamame, 100g of tempeh, or 1.25 cups of cooked chickpeas.
Supplements: A single scoop of whey or plant-based protein powder offers a convenient and quick way to get 20-25g of protein.
Meal Planning: Incorporate high-protein foods into every meal, such as adding cottage cheese to eggs or topping a salad with tuna or lentils.
Health Benefits: A diet rich in protein supports muscle repair, promotes feelings of fullness, and boosts metabolism.
Nutrient Variety: Diversify your protein sources to get a broader range of nutrients, including healthy fats from fish and fiber from legumes.
Portion Awareness: Be mindful that portion sizes for plant-based proteins are often larger than for animal proteins to reach the same 20g target.

Your Guide to Getting 20 Grams of Protein

For those aiming to increase their protein intake, understanding which foods provide a significant amount in a single serving is key. A 20-gram portion is an excellent target for meals and snacks, helping to support muscle repair and growth, boost satiety, and stabilize energy levels. Below, we break down several options, covering both animal and plant-based foods, along with convenient choices.

Animal-Based Protein Sources

Animal proteins are often celebrated for being 'complete,' meaning they contain all nine essential amino acids. Many animal products offer a high protein-to-calorie ratio, making it straightforward to reach your 20-gram goal.

Chicken Breast: A 3-ounce (85-gram) serving of cooked, skinless chicken breast offers approximately 26 grams of protein. It's a versatile, low-fat option perfect for grilling, baking, or shredding into salads and wraps.
Lean Beef: Around 3 ounces (85 grams) of lean beef, like sirloin or ground beef (93% lean), can provide 22–24 grams of protein. This can be used in stir-fries, stews, or as a burger patty.
Tuna: A 3-ounce serving of canned tuna (in water) provides a substantial 20 grams of protein. Tuna is excellent for a quick protein boost in salads or sandwiches.
Eggs: Three large eggs contain roughly 20 grams of protein. They are incredibly versatile and can be scrambled, boiled, or made into an omelet for a protein-rich breakfast.
Greek Yogurt: About 1 cup (200 grams) of unsweetened Greek yogurt delivers 20 grams of protein. It can be enjoyed plain, topped with nuts and berries, or blended into a smoothie.
Cottage Cheese: A 1-cup serving of low-fat cottage cheese can contain up to 24 grams of protein. It can be eaten as a snack or added to scrambled eggs for extra creaminess and protein.

Plant-Based Protein Sources

For vegetarians and vegans, getting 20 grams of protein is entirely achievable with careful planning. Combining different plant sources often provides a complete amino acid profile.

Tempeh: A 3.5-ounce (100-gram) serving of tempeh provides approximately 20 grams of protein. This fermented soy product has a firm texture and works well in stir-fries and sandwiches.
Seitan: Made from vital wheat gluten, a 3-ounce (85-gram) serving of seitan packs about 21 grams of protein. It is a dense, high-protein meat substitute.
Edamame: About 1.5 cups (255 grams) of cooked, shelled edamame contains around 20 grams of protein. It makes for a satisfying snack or addition to a bowl.
Lentils: Approximately 1.5 cups of cooked lentils offer 18–20 grams of protein. Paired with a grain like quinoa, it forms a complete protein meal.
Tofu: One block (around 250 grams) of extra-firm tofu provides approximately 20 grams of protein. It can be scrambled, baked, or added to curries.
Chickpeas: About 1.5 cups of roasted chickpeas can provide 20 grams of protein. They can be enjoyed as a crunchy snack or added to salads and stews.

Comparison of High-Protein Sources


Food Type	Example	Portion for ~20g Protein	Pros	Cons
Animal	Chicken Breast	3 oz (85g)	Very lean, high protein-to-calorie ratio	Not suitable for plant-based diets
Animal	Greek Yogurt	1 cup (200g)	Contains probiotics, versatile for snacks	Contains dairy
Animal	Eggs	3 large eggs	Complete protein, affordable, quick to prepare	Higher in calories and fat (whole eggs)
Plant-Based	Tempeh	3.5 oz (100g)	Complete protein, fermented, good texture	Requires cooking, potential soy allergen
Plant-Based	Lentils	1.5 cups cooked	High in fiber, affordable, very versatile	Requires larger portion size, may cause digestive issues for some
Plant-Based	Edamame	1.5 cups shelled	Convenient, good snack, high in fiber	Requires a larger portion size than animal protein
Supplement	Protein Powder	1 scoop	Convenient, fast-digesting	Can contain additives, less satiating than whole food

Strategic Meal and Snack Planning

To ensure you consistently hit your protein goals, consider structuring your meals around these sources. For example, a breakfast might include an egg scramble with cottage cheese. Lunch could be a salad topped with grilled chicken or chickpeas. For a post-workout snack, a Greek yogurt bowl with seeds or a protein shake is a quick and effective option. Varying your sources is beneficial not only for ensuring a complete amino acid profile but also for providing a wide range of micronutrients. For instance, fish like salmon and cod offer beneficial omega-3 fatty acids, while legumes and seeds are rich in fiber. Making smart substitutions, like using Greek yogurt in place of regular yogurt or adding lentils to a pasta sauce, can significantly increase your protein intake throughout the day.

Conclusion

Whether you follow an omnivorous or a plant-based diet, a wide array of foods can help you achieve a 20-gram protein serving. From lean meats and dairy to legumes and soy products, the key is to be mindful of portion sizes and to prioritize nutrient-dense options. By incorporating a variety of these foods into your diet, you can easily meet your daily protein needs, supporting your overall health, fitness goals, and general well-being. For more detailed nutritional information on these and other foods, consult reliable sources like the USDA FoodData Central.

Learn More About High-Protein Eating

If you are interested in creating meal plans tailored to specific protein goals or dietary needs, exploring recipes focused on high-protein content can be very helpful. Resources are available that provide meal ideas for a wide range of protein targets. Additionally, focusing on whole-food sources of protein over supplements can provide extra fiber, vitamins, and minerals that contribute to a balanced diet. For those concerned about protein intake from different food groups, MyPlate.gov offers guidance on selecting a variety of protein foods.

Disclaimer

This information is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.

Frequently Asked Questions

For an easy 20g protein breakfast, you can scramble three large eggs, mix a scoop of protein powder into a smoothie, or enjoy a 1-cup serving of Greek yogurt with nuts and seeds.

Yes, it is entirely possible to get 20g of protein from plant-based foods. Options include 1.5 cups of shelled edamame, a 100g serving of tempeh, or combining sources like 1.5 cups of cooked lentils with quinoa.

Skinless chicken breast is one of the leanest animal protein sources. A 3-ounce (85-gram) serving provides over 20g of protein with minimal fat.

For a 20g protein snack, you can have a cup of cottage cheese, a protein shake, a can of tuna in water, or a handful of roasted chickpeas.

While consuming a substantial amount of protein at each meal is beneficial for satiety and muscle maintenance, your total daily intake is more important than hitting a specific target per meal. The daily amount needed varies by individual.

A protein shake with a single scoop of whey or a plant-based powder is a very convenient and effective way to quickly consume 20-25 grams of protein, especially after a workout.

To vary your protein intake, rotate between different sources. For instance, have eggs for breakfast, a salad with chickpeas for lunch, and a dinner with baked salmon or lean beef. This ensures you get a wide range of essential nutrients.