What is a good source of 20 grams of protein?

January 3, 2026 •

3 min read

According to the Academy of Nutrition and Dietetics, the recommended daily allowance for protein is 0.8 grams per kilogram of body weight, making a 20-gram serving a key component of a balanced meal for many individuals. But beyond just meat, what is a good source of 20 grams of protein, easily obtainable for any lifestyle or dietary preference?

Quick Summary

This article explores various food options, both animal-based and plant-based, that can provide a convenient and efficient 20-gram serving of protein. It details specific serving sizes and offers practical tips for integrating these choices into your meals and snacks.

Key Points

Lean Meat: A small palm-sized portion (about 3 oz or 85g) of cooked chicken breast provides approximately 21g of protein, a highly efficient source.
Greek Yogurt: One cup (about 200g) of plain, nonfat Greek yogurt offers around 20g of protein along with probiotics and calcium.
Eggs: Three large eggs deliver roughly 20g of high-quality, complete protein, making them a versatile option for any meal.
Lentils and Beans: A cup of cooked lentils or about 1.25 cups of cooked black beans can provide up to 20g of plant-based protein, plus fiber.
Protein Powder: One scoop of whey or plant-based protein powder mixed into a shake is a fast and convenient way to consume 20g of protein, especially post-workout.
Tofu: One block of extra-firm tofu (around 250g) is a solid plant-based source that provides approximately 20g of complete protein.
Convenience: For a quick, ready-to-go option, a single can of tuna often contains well over 20g of protein.
Cheese: One cup of low-fat cottage cheese is a dairy-based choice with over 20g of protein per serving.

Lean Meat and Poultry: The Classics

Animal-based proteins are renowned for being 'complete,' containing all nine essential amino acids the body cannot produce on its own. Lean meats offer a high concentration of protein with less saturated fat, making them a popular choice for muscle repair and weight management.

Chicken Breast

A 3-ounce (85-gram) serving of cooked, skinless chicken breast provides approximately 21 grams of protein. This makes it one of the most efficient and versatile sources available. You can grill, bake, or shred it for use in salads, wraps, or stir-fries.

Tuna and Salmon

For those who prefer seafood, a 3-ounce serving of raw tuna or salmon delivers about 20 grams of protein while also providing heart-healthy omega-3 fatty acids. Canned tuna is another convenient option, with one can often containing over 30 grams of protein.

Lean Beef and Turkey

Lean cuts of beef, such as sirloin or flank steak, contain about 22–24 grams of protein per 3-ounce serving. Similarly, a small palm-sized portion of lean turkey is also a great way to meet your 20-gram target.

Dairy Products: Versatile Protein Powerhouses

Dairy is another excellent source of high-quality protein, with options suitable for any meal or snack.

Greek Yogurt and Cottage Cheese

One cup of plain, nonfat Greek yogurt typically offers around 20 grams of protein, sometimes more. It is also packed with probiotics and calcium. Cottage cheese is another fantastic option, with a 1-cup serving of low-fat varieties providing over 20 grams of protein.

Eggs and Cheese

Three large eggs contain approximately 20 grams of protein, making them a classic breakfast staple. For cheese lovers, a one-cup serving of low-fat cottage cheese is also a great option. Harder cheeses like Parmesan and Swiss contain a very high concentration of protein per gram due to their low moisture content, though you'll typically eat smaller portions.

Plant-Based Sources: Accessible and Filling

For vegetarians, vegans, or anyone looking to diversify their protein intake, there are numerous excellent plant-based options.

Tofu: One block of extra-firm tofu (around 250g) contains approximately 20 grams of complete protein. It is highly versatile and can be scrambled, stir-fried, or baked.
Lentils and Beans: A cup of cooked lentils provides 18–20 grams of protein and is rich in fiber. Similarly, about 1.25 cups of cooked black beans offer 20 grams of protein.
Tempeh: A 3.5-ounce (100-gram) serving of tempeh, a fermented soybean product, delivers around 20 grams of protein and has a firmer texture than tofu.
Edamame: About 1.5 cups of shelled, cooked edamame will give you 20 grams of protein.

Comparison Table: Animal vs. Plant Protein Sources for 20g


Source	Protein Type	Serving Size for ~20g	Benefits	Potential Drawbacks
Chicken Breast	Complete	3 oz (85g) cooked	Excellent source of lean, complete protein.	Can be higher in saturated fat depending on preparation.
Greek Yogurt	Complete	1 cup plain, nonfat	Provides probiotics and calcium; versatile.	Some flavored options are high in added sugar.
Lentils	Incomplete	1 cup cooked	High in fiber, low in fat; very affordable.	Requires a larger serving size and combination with other foods to provide all essential amino acids in one meal.
Extra-Firm Tofu	Complete	1 block (250g)	Plant-based, rich in iron and calcium.	Requires cooking; flavor is neutral and needs seasoning.
Whey Protein Powder	Complete	1 scoop (20g powder)	Fast and convenient absorption; ideal post-workout.	Some products may contain artificial sweeteners; not a whole food.
Cottage Cheese	Complete	1 cup low-fat	Rich in casein protein for sustained release; high in calcium.	High in sodium for some varieties; can be a preference-based texture.

The Role of Protein Powder

For those with busy schedules, or specific fitness goals like muscle gain, a protein shake can be a convenient way to get 20 grams of protein. One scoop of whey or a plant-based protein powder typically provides 20–25 grams of protein when mixed with water or milk. This is a quick, on-the-go option that can be easily customized. For those interested in the intricacies of how whey and casein work, the Cleveland Clinic offers detailed information on timing protein intake.

Conclusion

Whether you prioritize animal-based protein, prefer plant-based foods, or rely on the convenience of powders, there is an abundance of good sources to achieve a 20-gram protein serving. From a palm-sized piece of lean chicken or a cup of Greek yogurt to a block of tofu or a serving of lentils, incorporating these options into your diet is straightforward. Understanding the serving sizes and nutritional profiles allows for informed choices that support your health and fitness goals. By focusing on whole, nutrient-dense foods, you can easily fuel your body throughout the day.

Frequently Asked Questions

For a quick meal, a single can of tuna, a cup of Greek yogurt, or a protein shake made with one scoop of whey or plant-based powder are excellent, convenient sources that deliver around 20 grams of protein.

To get 20 grams of plant-based protein, you can eat a block of extra-firm tofu, approximately 1.5 cups of cooked edamame, or 1.25 cups of cooked black beans. Combining sources like lentils and quinoa also works.

Yes, you can get approximately 20 grams of protein from eating three large eggs. This makes eggs a simple and effective choice for breakfast or a snack.

Yes, one cup (about 200g) of plain, nonfat Greek yogurt provides around 20 grams of high-quality protein. It is also rich in calcium and beneficial probiotics.

A protein shake made with one scoop of a quality protein powder (whey or plant-based) is an excellent and efficient source for 20-25 grams of protein, ideal for post-workout recovery or a quick nutritional boost.

Affordable options for 20 grams of protein include lentils, which are inexpensive and can be used in soups or stews. A can of tuna or a cup of cottage cheese are also budget-friendly choices.

A 3-ounce serving of salmon or raw tuna provides nearly 20 grams of protein. Salmon also contains heart-healthy omega-3 fatty acids, adding to its nutritional value.