What is Equivalent to 60 Grams of Protein? Your Food Guide

December 4, 2025 •

4 min read

According to Harvard Health, an average adult weighing 165 pounds needs approximately 60 grams of protein per day. Understanding what is equivalent to 60 grams of protein in terms of actual food can be challenging, but it is achievable through a variety of dietary sources.

Quick Summary

This article breaks down what a 60-gram protein equivalent looks like by exploring various animal and plant-based food sources, complete with practical examples to help build balanced meals and reach your dietary targets.

Key Points

Strategic Portions: Approximately 6 ounces of chicken breast or 1.5 cups of low-fat cottage cheese can provide a significant portion of the 60-gram target,.
Combine Sources: For plant-based diets, combining legumes, soy products, and nuts throughout the day is key to meeting the 60-gram goal.
High-Protein Snacks: Greek yogurt (18g/cup) and handfuls of nuts or seeds offer convenient boosts between meals.
Eggs are Efficient: Four large eggs can provide 24 grams of protein, a substantial amount for a breakfast or side dish.
Distribute Intake: Spreading protein consumption across three meals and a couple of snacks ensures consistent intake and better muscle support.
Vary Your Diet: A mix of animal-based and plant-based protein sources offers a wider range of nutrients and makes reaching your target more enjoyable.
Check Product Labels: The protein content of products like yogurt can vary widely; check labels for higher-protein options like Greek yogurt or Skyr,.

Understanding Your Protein Needs

For a 165-pound sedentary adult, a daily intake of 60 grams of protein is often recommended to prevent deficiency, based on 0.8 grams per kilogram of body weight. However, protein requirements can vary significantly based on factors like age, activity level, and health goals. For example, athletes or older adults aiming to combat muscle mass loss may need a higher intake. Meeting this target is straightforward when you know which foods to include and in what quantities. The key is to distribute protein intake strategically throughout the day to support muscle repair and keep you feeling full.

Animal-Based Protein Equivalents

Animal-based proteins are often rich and complete sources, meaning they contain all nine essential amino acids. Here are common animal-based foods and their approximate contributions toward a 60-gram goal. Note that portion sizes are approximate and can vary based on the specific food item and preparation method.

Chicken and Poultry

One of the most popular and lean protein sources is chicken. A 6-ounce (170g) portion of cooked chicken breast can provide around 51 grams of protein, meaning a single, larger serving can get you very close to your daily goal.

6 oz (170g) Chicken Breast: ~51g protein
100g Chicken Thighs: ~18.7g protein

Eggs

Often called a 'nutritional powerhouse,' eggs are a complete food providing high-quality protein.

1 Large Egg: ~6g protein
3 Egg Whites: ~15g protein
Omelette (4 large eggs): ~24g protein

Dairy Products

Dairy is a convenient and versatile way to boost protein intake, with options like yogurt and cottage cheese being particularly dense.

2 Cups (12 oz) Plain Greek Yogurt: ~36g protein,
1.5 Cups (12 oz) Low-Fat Cottage Cheese: ~42g protein
1 oz (28g) Parmesan Cheese: ~10g protein

Fish and Seafood

Fish, like salmon and tuna, not only offer significant protein but also heart-healthy omega-3 fatty acids.

100g Canned Tuna (drained): ~23.6g protein
100g Salmon Fillet: ~22.1g protein

Plant-Based Protein Equivalents

For vegetarians and vegans, or those simply looking to diversify their diet, a variety of plant-based foods can help achieve the 60-gram target. Combining different plant sources throughout the day ensures a complete amino acid profile.

Legumes and Beans

Lentils, chickpeas, and beans are fantastic sources of protein and fiber.

1 cup cooked Lentils: ~18g protein
1 cup cooked Chickpeas: ~14.5g protein
1 cup cooked Black Beans: ~15g protein

Soy Products

Soy products like tofu and tempeh are highly concentrated plant protein sources.

1 cup Firm Tofu (cubed): ~20g protein
1 cup Tempeh (fermented soy): ~34g protein

Nuts and Seeds

Small but mighty, nuts and seeds are excellent for snacking or adding to meals.

1 oz Almonds: ~6g protein
1 oz Pumpkin Seeds: ~8g protein
2 tbsp Chia Seeds: ~5g protein

Comparing Common Protein Sources


Food Item (Approximate Serving)	Protein (g)	Type	Notes
6 oz Chicken Breast	51	Animal	Lean, versatile
1.5 cups Cottage Cheese	42	Animal	High in calcium
1 cup Greek Yogurt	18	Animal	Probiotic benefits
1 cup Cooked Lentils	18	Plant	High in fiber
1 cup Firm Tofu	20	Plant	Absorbs flavors well
4 Large Eggs	24	Animal	Complete protein
1 cup Tempeh	34	Plant	Fermented, nutrient-dense

Creating a 60g Protein Meal Plan

Reaching 60 grams of protein is often best accomplished by spreading intake across meals and snacks. Here is a sample meal plan using the sources listed above.

Breakfast: Protein Pancakes (20g)

1 scoop protein powder (~25g) mixed into pancake batter. A scoop of whey or casein protein can contribute significantly. Some recipes offer over 30g.
Option 2: 2 Eggs and 1 cup Cottage Cheese (25g)
- Scrambled eggs with a side of cottage cheese.

Lunch: Chicken and Quinoa Salad (25g)

4 oz Grilled chicken breast (~34g) over a bed of quinoa (1 cup cooked, ~8g) and mixed greens.

Dinner: Lentil Soup with Whole-Grain Bread (20g)

1 cup cooked lentils (~18g) in soup with a few slices of whole-grain bread.

Snacks: Greek Yogurt and Almonds (12-18g)

1 cup Greek yogurt (~18g) with a small handful of almonds (~6g).

This is just one example, and options can be tailored to individual tastes and dietary restrictions. As long as you are mindful of your choices, reaching 60 grams is highly achievable through whole foods.

Conclusion

Achieving an intake of 60 grams of protein per day is not as daunting as it may seem. By strategically incorporating protein-rich foods into each meal and snack, you can easily meet this goal without relying on supplements. Lean meats, fish, eggs, dairy, and a variety of plant-based options like legumes, tofu, and nuts all offer excellent contributions. The key is balance and planning. With the right knowledge and some simple meal ideas, reaching your protein target is an effortless part of a healthy diet.

For more detailed nutritional information on common foods, visit the USDA National Agricultural Library website.

Frequently Asked Questions

You can get 60 grams of protein without supplements by incorporating a variety of whole foods into your diet. Focus on protein-dense foods like lean meats, eggs, Greek yogurt, lentils, beans, and tofu, distributing them across your meals and snacks throughout the day.

For an average sedentary adult weighing 165 pounds, 60 grams of protein is considered a standard daily requirement to prevent deficiency. However, protein needs can vary, and it is a moderate amount, not an excessive one for most people.

A vegetarian plan for 60 grams can include a breakfast of Greek yogurt with nuts, a lunch of lentil soup, and a dinner of tofu stir-fry with brown rice. Snacks can include almonds or a protein-rich smoothie.

Approximately 7-8 ounces (about 200g) of cooked skinless chicken breast is equivalent to 60 grams of protein. A 6-ounce portion is already very close at around 51 grams,.

Dairy products like Greek yogurt, cottage cheese, and cheese are great for reaching your protein goal. Two cups of Greek yogurt alone can provide around 36g, and 1.5 cups of low-fat cottage cheese gives approximately 42g,.

While it is possible to consume 60 grams of protein in a single meal, it is not recommended. The body can only process so much protein at once, and it is more beneficial to distribute intake across the day for muscle synthesis and satiety.

A higher protein intake can support weight loss by promoting a feeling of fullness, which can help reduce overall calorie intake. It also helps preserve muscle mass during weight loss.

Lean sources of protein are ideal for minimizing calories. Options include skinless chicken breast, fish like salmon or tuna, egg whites, low-fat cottage cheese, and tofu.