What has 30 grams of protein in one serving?

December 26, 2025 •

4 min read

According to UCLA Health, active individuals might need 20 to 40 grams of protein per meal, making a 30-gram serving an excellent target for building and repairing muscle. Numerous whole foods and supplements can help you achieve this significant protein milestone in one sitting.

Quick Summary

This guide outlines various food options, including animal-based, plant-based, and supplemental sources, that contain 30 grams of protein per serving for muscle growth, satiety, and weight management.

Key Points

Lean Meats and Fish: A 4 oz cooked boneless, skinless chicken breast or 5 oz cooked salmon provides around 30 grams of high-quality animal protein.
Dairy and Eggs: You can get 30g of protein from 1 ½ cups of Greek yogurt or 5 to 6 large eggs, offering complete protein and other nutrients.
Plant-Based Power: Opt for 1 2/3 cups of cooked lentils or 2 cups of cooked black beans to hit your 30g protein goal from vegetarian sources.
Convenient Supplements: A scoop of most protein powders (whey, casein, or blended plant-based) is formulated to deliver around 30 grams of protein quickly.
Spread It Out: For optimal results, aim to distribute your protein intake throughout the day, with 20-40g per meal, rather than consuming it all at once.
Boost Satiety: High-protein servings, like 30g, are excellent for increasing feelings of fullness and aiding in weight management.

Your Guide to 30-Gram Protein Servings

For many fitness enthusiasts, bodybuilders, and those focused on weight management, consuming around 30 grams of protein per meal is a key strategy. This amount helps to maximize muscle protein synthesis, keeps you feeling fuller for longer, and supports overall metabolic health. Achieving this target is easier than you might think, with many common foods and supplements delivering this macronutrient powerhouse.

Animal-Based Sources with 30 Grams of Protein

Animal products are often considered the most bioavailable and complete sources of protein. Here are some options that provide approximately 30 grams per serving:

Lean Meats:
- 4 oz (cooked) boneless, skinless chicken breast: This is one of the most classic and reliable protein sources, offering a dense dose of protein with minimal fat.
- 4 oz (cooked) ground beef patty (90% lean): A delicious way to get your protein, perfect for burgers or in a balanced meal.
- 4 oz (cooked) pork chop or pork loin: Provides a robust flavor and excellent protein content.
Fish:
- 5 oz (cooked) salmon: Not only provides over 30 grams of protein but is also rich in healthy omega-3 fatty acids.
- 1 cup (154 grams) canned tuna (in water, drained): A quick and convenient option for salads or sandwiches.
Eggs and Dairy:
- 5 to 6 large eggs: A versatile and inexpensive protein source, perfect for scrambled eggs or omelets.
- 1 ½ cups (about 12 oz) of low-fat Greek yogurt: A fantastic, creamy option that is also packed with probiotics.
- 1 cup (8 oz) of low-fat cottage cheese: Offers a slow-digesting protein source that can aid satiety.

Plant-Based Sources for 30 Grams of Protein

Vegetarians and vegans can also easily hit this protein target by combining different plant-based foods to create complete protein profiles. Here are some powerful options:

Legumes and Beans:
- 1 2/3 cups cooked lentils: This serving size packs a serious protein punch along with a wealth of fiber and other nutrients.
- 2 cups cooked black beans: A great addition to a variety of dishes, providing both protein and complex carbohydrates.
Soy Products:
- 1 ½ cups cooked extra-firm tofu: When pressed and cooked, tofu can be a great meat substitute that is rich in protein.
- 1 cup cooked ground turkey substitute: Many plant-based ground products are now fortified to mimic the protein content of their meat counterparts.
Combining Sources: Creating a meal with a mix of plant-based foods, like a stir-fry with tofu, edamame, and a side of quinoa, can ensure you meet your amino acid needs.

Supplemental and Hybrid Options

When whole foods aren't convenient, or you need a quick boost, supplements can be invaluable. Some combined meal ideas also make achieving this goal simple:

Protein Powders: A scoop of whey or casein protein powder often contains 25-30 grams of protein alone. Many plant-based protein blends (e.g., pea and rice protein) can also achieve this easily.
High-Protein Overnight Oats: Mixing 1/2 cup of rolled oats, 1/2 cup of Greek yogurt, 1 tbsp chia seeds, and 3/4 cup of soy milk can yield a breakfast with over 30g of protein without any powder.
Chicken and Quinoa Bowl: Combining 4 oz of grilled chicken with 1 cup of cooked quinoa creates a balanced and protein-rich meal.

Comparison of 30g Protein Sources


Source	Serving Size	Approx. Calories	Protein Type	Notes
Chicken Breast	4 oz cooked	~180 kcal	Animal	Very lean, high protein density
Ground Beef	4 oz cooked (90% lean)	~220 kcal	Animal	Higher in fat, but still excellent protein
Salmon Fillet	5 oz cooked	~280 kcal	Animal	Rich in omega-3s, higher fat content
Greek Yogurt	1.5 cups low-fat	~200 kcal	Animal (Dairy)	Also contains probiotics, versatile base
Lentils	1 2/3 cups cooked	~370 kcal	Plant	High in fiber, contains complex carbs
Tofu	1.5 cups extra-firm	~270 kcal	Plant	Versatile, great for absorbing flavors
Protein Shake	1-2 scoops powder	Varies widely	Animal/Plant	Fast absorbing, convenient

Spacing Out Your Protein Intake

Beyond simply hitting your daily total, some studies suggest that distributing protein intake throughout the day—around 20-40g per meal—is more effective for muscle synthesis than consuming it all in one sitting. Aiming for 30-gram servings at breakfast, lunch, and dinner can ensure your body consistently has the building blocks it needs. This is particularly relevant for older adults looking to preserve muscle mass and athletes who need to support recovery.

Conclusion

Whether you prefer animal-based or plant-based foods, there are numerous ways to get 30 grams of protein in a single serving. From classic chicken breast and eggs to versatile lentils and tofu, the options are plentiful and can be incorporated into a variety of delicious and satisfying meals. Utilizing protein powders can also offer a convenient boost when whole foods aren't available. By strategically incorporating these foods into your diet, you can effectively support muscle growth, increase satiety, and achieve your health and fitness goals.

Lean on plant-based protein sources for inspiration for more ideas on incorporating these options into your meal plan.

Frequently Asked Questions

No, for many active individuals and those with higher protein needs (like athletes or older adults), consuming 20-40 grams per meal is recommended to maximize muscle protein synthesis and aid in recovery.

Yes, absolutely. By combining various plant-based protein sources like lentils, beans, and tofu in larger servings or with the help of fortified plant-based powders, you can easily achieve 30 grams of protein in one meal.

Animal-based proteins are often considered more bioavailable and contain all essential amino acids in one source. Plant-based proteins, while effective, sometimes require combining different sources to achieve a complete amino acid profile.

For breakfast, try a large omelet with 5-6 eggs, a bowl of high-protein overnight oats made with Greek yogurt and soy milk, or a smoothie with a scoop of protein powder.

A 'food-first approach' is generally advocated for getting protein. However, supplements can be a convenient and effective way to meet higher protein needs, especially for those with busy schedules or specific fitness goals.

Yes, a high-protein intake can significantly aid weight loss by increasing feelings of fullness, boosting metabolism, and reducing cravings. A 30g serving is a great way to ensure you feel satisfied after a meal.

Protein needs vary based on age, activity level, and health goals. While general guidelines exist, consulting a registered dietitian for personalized guidance is the most accurate way to ensure you are meeting your specific requirements.