What is equivalent to 20g of protein?

November 13, 2025 •

4 min read

For many adults, a protein intake of 20-25 grams per meal is an optimal target for muscle synthesis, satiety, and overall metabolic health. Understanding what is equivalent to 20g of protein is crucial for effective meal planning and achieving your nutritional goals, whether you are building muscle, managing weight, or simply eating healthier.

Quick Summary

A palm-sized piece of cooked chicken breast, three large eggs, one block of extra-firm tofu, or one cup of Greek yogurt offers roughly 20 grams of protein. Many other common foods can also provide this amount, though serving sizes differ significantly between animal and plant-based options.

Key Points

Chicken Breast: About 3 ounces of cooked chicken breast contains roughly 21g of protein.
Eggs: Three large eggs provide a convenient and complete source of around 20g of protein.
Greek Yogurt: A single cup of plain Greek yogurt is an easy way to get approximately 20g of protein.
Tofu and Tempeh: One block (250g) of extra-firm tofu or 100g of tempeh offers roughly 20g of plant-based protein.
Lentils and Chickpeas: You'll need about 1.5 cups of cooked lentils or 1.25 cups of chickpeas to hit the 20g protein mark.
Protein Powder: One scoop of most whey or plant-based protein powders is a fast and simple way to consume 20g of protein.
Mixing Sources: Combining smaller portions of different plant-based foods like grains and legumes helps achieve a complete protein profile.

Animal-Based Protein Equivalents

Achieving 20 grams of protein is often quicker with animal products, as they tend to be more protein-dense than their plant-based counterparts. These sources are also considered 'complete proteins', containing all nine essential amino acids.

Meats and Seafood

Chicken breast: A cooked portion of around 3 ounces (85g) contains approximately 21 grams of protein.
Lean beef: A 3-ounce serving of 90/10 ground beef or sirloin tip steak provides about 22-24 grams.
Salmon: A 3-ounce portion of salmon offers around 20 grams of protein and is rich in omega-3 fatty acids.
Tuna: A 3-ounce serving delivers approximately 22 grams of protein, making it an excellent source for a quick meal or snack.

Dairy and Eggs

Eggs: Three large eggs will give you roughly 20 grams of high-quality protein.
Greek yogurt: One cup (about 200g) of plain, unsweetened Greek yogurt provides approximately 20 grams of protein.
Cottage cheese: One cup of low-fat cottage cheese contains around 24 grams of protein.
Milk: You can get 20 grams of protein from about 2.5 cups (600mL) of cow's milk.

Plant-Based Protein Equivalents

Plant-based foods can also provide 20 grams of protein, though the volume or combination of foods required is often different. Many plant proteins are not 'complete' on their own, but pairing different sources can ensure you get all essential amino acids.

Legumes and Soy Products

Tofu: One block (about 250g) of extra-firm tofu provides approximately 20 grams of protein.
Tempeh: A 3.5-ounce (100g) serving of tempeh delivers around 20 grams of protein.
Lentils: Approximately 1.5 cups of cooked lentils offer about 18-20 grams of protein. Pairing them with a grain like quinoa will ensure a complete amino acid profile.
Chickpeas: One and a quarter cups of cooked chickpeas will provide around 20 grams of protein.
Edamame: About 1.5 cups (255g) of shelled, cooked edamame contains 20 grams of protein.

Grains, Nuts, and Seeds

Pumpkin seeds: One large handful or about 1/4 cup provides a good portion of protein, though you would need a larger quantity to hit 20g.
Nuts: Three large handfuls of mixed nuts, totaling around 100g, can yield roughly 20 grams of protein.
Quinoa: One cup of cooked quinoa has around 8 grams of protein, meaning you would need to combine it with other sources like beans to reach the 20-gram mark.

Comparison of Animal vs. Plant-Based 20g Protein Sources

Understanding the volume and additional nutritional content of different protein sources is key for dietary planning. This table provides a quick comparison of common foods that are equivalent to 20g of protein.


Food Source	Type	Approximate Portion for 20g Protein	Key Nutritional Notes
Chicken Breast	Animal	3 oz (85g) cooked	Lean, complete protein, low fat.
Eggs	Animal	3 large eggs	Complete protein, includes healthy fats and vitamins.
Greek Yogurt	Animal (Dairy)	1 cup (200g) plain	Probiotics, calcium, lower in fat depending on type.
Tofu	Plant	1 block (250g) extra-firm	Complete protein, rich in calcium and iron.
Lentils	Plant	1.5 cups cooked	High in fiber, requires pairing with grains for a complete protein.
Chickpeas	Plant	1.25 cups cooked	High in fiber and complex carbs.
Whey Protein	Supplement	1 scoop (approx. 20g)	Fast-absorbing, convenient, low calories.

Strategies for Getting 20g of Protein per Meal

Building meals with a focus on protein can be simple and satisfying. The strategy you choose will depend on your dietary preferences and lifestyle.

Create balanced plates: Start by adding a 20-gram protein source to your plate, then build around it with complex carbohydrates and healthy fats. For example, a scrambled egg wrap with black beans and vegetables.
Combine plant proteins: If you are vegetarian or vegan, combine different plant sources to create a complete amino acid profile. A quinoa bowl with tofu or a lentil and rice dish are great options.
Utilize convenient snacks: For those on the go, quick snacks like a Greek yogurt parfait with berries, a protein shake, or a handful of nuts can help you hit your protein goals between meals.
Batch cook meals: Preparing high-protein components like roasted chicken breast or cooked lentils in advance can save time during a busy week.
Use protein powder: One of the most efficient ways to get 20g of protein is with a single scoop of whey or a plant-based protein powder mixed into a shake or smoothie.

Conclusion

Whether you prefer animal or plant-based foods, understanding what is equivalent to 20g of protein is a straightforward and practical step toward improving your nutrition. With options ranging from a small piece of chicken breast to a cup of Greek yogurt or a block of tofu, there are plenty of choices for every palate and dietary need. By incorporating these equivalents into your meal planning, you can easily meet your protein targets to support muscle health, satiety, and energy levels throughout the day. For a deeper dive into protein requirements, explore resources like this article from Harvard Health on daily needs.

Frequently Asked Questions

Yes, for many people, aiming for 20-25g of protein per meal is a beneficial goal. This amount has been shown to support muscle protein synthesis, aid in weight management by increasing satiety, and provide steady energy.

Several breakfast options can provide 20g of protein, including three large scrambled eggs, a cup of plain Greek yogurt with nuts, or a scoop of protein powder blended into a smoothie.

Absolutely. You can get 20g of protein from a single source like a block of extra-firm tofu or a serving of tempeh. Combining smaller portions of legumes and grains, like lentils with quinoa, is another effective strategy.

Animal sources like chicken breast and eggs are generally more protein-dense, meaning a smaller serving is needed to reach 20g. Plant sources often require larger portions or strategic combinations, but they also offer higher fiber content.

For a quick snack, you can have a cup of cottage cheese, roasted edamame beans, or a protein shake. Other options include jerky or a handful of nuts.

Yes, a single scoop of most whey protein powders provides approximately 20-25 grams of protein, making it one of the most concentrated and convenient sources available.

Some studies suggest that spacing your protein intake throughout the day, rather than consuming a large amount in one sitting, is more effective for muscle repair and optimal protein utilization. This also helps promote fullness and steady energy.