What Is Equivalent to 35 Grams of Protein?

November 6, 2025 •

3 min read

For an active individual, targeting a higher daily protein intake beyond the standard RDA is common, often aiming for specific amounts per meal. Understanding what is equivalent to 35 grams of protein is a powerful tool for strategic meal planning and achieving dietary goals effectively.

Quick Summary

This guide outlines the practical food equivalents for 35 grams of protein, including examples from animal and plant-based sources. It covers optimal portion sizes and meal combinations to help you easily reach this protein goal.

Key Points

Chicken Breast: A 4-5 ounce cooked portion provides around 35 grams of lean protein.
Eggs: Five large eggs, or a mix of whole eggs and egg whites, equals 35 grams of protein.
Greek Yogurt: About 1.5 cups of low-fat Greek yogurt will give you 35 grams of protein.
Lentils: One and a half cups of cooked lentils is the plant-based equivalent for 35 grams of protein.
Combination Meals: Combining smaller portions of different protein-rich foods can easily help you reach your 35-gram goal in one meal.

Sourcing Your 35 Grams of Protein

Meeting a specific protein target like 35 grams in a single meal or snack can seem daunting without a frame of reference. The exact equivalent will vary significantly based on the food source, with considerations for other macronutrients like fat and carbohydrates that accompany the protein. Breaking down the options by food group makes it easier to visualize and plan your meals.

Animal-Based Protein Sources

Animal products are well-known for their high protein content and are often considered 'complete' proteins, containing all nine essential amino acids.

Poultry

Chicken Breast: Approximately 4 to 5 ounces of cooked, boneless, skinless chicken breast will provide around 35 grams of protein. A good visual is a portion slightly larger than a deck of cards.
Ground Turkey: A 4-ounce serving of cooked lean ground turkey contains around 34 grams of protein.

Fish and Seafood

Salmon: A 5-ounce serving of cooked salmon can deliver roughly 35 grams of protein, along with healthy omega-3 fatty acids.
Tuna: Approximately 4.5 to 5 ounces of canned tuna will offer 35 grams of protein.
Shrimp: A serving of around 6 ounces of cooked shrimp provides 35 grams of protein.

Eggs and Dairy

Eggs: Since one large egg has about 7 grams of protein, a simple equivalent to 35 grams of protein is 5 large eggs. For those who want to reduce fat and calories, a combination of whole eggs and egg whites works well, such as 2 whole eggs and ¾ cup of egg whites.
Greek Yogurt: About 1.5 cups of low-fat Greek yogurt contains 35 grams of protein.
Cottage Cheese: Around 1.5 cups of low-fat cottage cheese also provides 35 grams of protein.
Parmesan Cheese: As a concentrated source, just over 3 ounces of parmesan cheese can reach the 35-gram mark.

Plant-Based Protein Sources

With smart combinations, plant-based foods can also provide a complete amino acid profile while offering additional benefits like fiber.

Legumes and Beans

Lentils: It takes approximately 1.5 cups of cooked lentils to get 35 grams of protein. Lentils also offer a significant amount of dietary fiber.
Roasted Soybeans: Just one cup of roasted soybeans provides a powerful 36.8 grams of protein.
Tempeh: About 1.15 cups of tempeh can be equivalent to 35 grams of protein, making it a very efficient plant-based option.

Other Plant Sources

Protein Powder: A single scoop of many whey, pea, or soy protein powders contains 20-25 grams of protein, meaning you can reach 35 grams by adding about 1.5 scoops to a shake.
Nuts and Seeds: Combining different nuts and seeds can help. For example, half a cup of peanuts alone offers over 30 grams, and combining with other seeds can easily reach the target.

Comparison Table: 35g Protein Equivalents


Food Source	Approximate Amount	Notes
Chicken Breast	4-5 ounces (cooked)	Lean, low in fat.
Salmon Fillet	5 ounces (cooked)	Rich in omega-3s.
Large Eggs	5-6 eggs	Can be combined with egg whites for lower fat.
Low-Fat Greek Yogurt	1.5 cups	Excellent for snacks or breakfast.
Low-Fat Cottage Cheese	1.5 cups	Versatile, great for sweet or savory dishes.
Cooked Lentils	1.5 cups	High in fiber, supports digestive health.
Roasted Soybeans	1 cup	High protein, efficient plant source.
Tempeh	~1.15 cups	Fermented soy, nutrient-dense.

How to Build a 35-Gram Protein Meal

Instead of relying on a single food item, most people find it easier and more delicious to combine sources. For example, a breakfast could include 2 eggs (~14g) scrambled with a serving of cottage cheese (~13g) and a handful of nuts (~8g). For dinner, a 4-ounce salmon fillet (~30g) could be paired with half a cup of lentils (~9g), easily exceeding the target while creating a complete and balanced meal.

Conclusion

Achieving a goal of 35 grams of protein in a meal is highly accessible with a diverse range of foods. Whether you prefer animal-based sources like chicken, salmon, and dairy, or plant-based options such as lentils, tempeh, and soybeans, many options are available to suit your dietary preferences. The key is understanding the portion sizes and mixing and matching different sources to create satisfying and nutritious meals that support your overall health and wellness. Always consider the full nutritional 'package' of your food, including fats and fiber, to ensure a balanced diet.

Here is a fantastic resource on protein in common foods, provided by MyFitnessPal. This article is for informational purposes and is not a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian for personalized dietary guidance.

Frequently Asked Questions

You can get 35g of protein in one meal by having a serving of chicken breast (4-5 oz) with a side of vegetables, or by combining foods like eggs with cottage cheese and nuts for a balanced breakfast.

For many, 35 grams of protein in a single sitting is a substantial but manageable amount. It is often a target for active individuals or those aiming to build muscle mass, and it's well within the body's capacity to process.

A vegetarian can achieve 35 grams of protein by consuming about 1.5 cups of low-fat cottage cheese or Greek yogurt. Plant-based options include approximately 1.5 cups of cooked lentils or 1 cup of roasted soybeans.

The amount of protein powder will vary by brand, but many scoops contain 20-25 grams of protein. Approximately 1.5 scoops of a standard whey or plant-based powder would be equivalent to 35 grams.

Excellent low-fat options for 35 grams of protein include 4-5 ounces of cooked chicken breast, 1.5 cups of low-fat Greek yogurt or cottage cheese, or 6 ounces of cooked shrimp.

Yes, you can. A substantial snack could include 1.5 cups of low-fat Greek yogurt, or a combination of protein sources like hard-boiled eggs and a handful of nuts to reach 35 grams.

Animal products provide 'complete' proteins with all essential amino acids, while plant-based sources may lack some. However, by combining different plant proteins, it is possible to achieve a complete amino acid profile. The best choice often depends on overall dietary goals and individual preferences.