How much protein should I consume daily? Experts explain

From supplying your body with energy to maintaining your metabolism runs smoothly, there are a lot protein does to maintain your health.

One guideline you may have heard is that we should eat 30 grams of it per meal – but why is that? And what Groceries should we aim to achieve this number?

Read on as we answer these frequently asked questions.

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Grilled chicken meat and fresh vegetable salad of tomatoes, avocado, lettuce and spinach. Healthy and detox food concept. Ketogenic diet. Buddha bowl in hands on white background, top view — To maintain our health, experts recommend consuming 30 grams of protein daily. (Getty)

Why should we aim for 30 grams of protein per meal?

Aiming to consume 30 grams of protein per meal can:

Supports healthy muscle growth and function

Muscle loss can be a big problem, especially as you get older or if you want to lose weight.

“Adequate protein intake is essential for maintaining and developing muscle mass, which helps us stay physically strong and flexible,” says Amelia Bandera, a registered dietitian and health coach at juniperexplained.

“As we age, we gradually lose muscle mass, so it is especially important to consume enough protein to reduce this muscle loss and maintain strength.”

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Woman lifting dumbbell in a gym — Adequate protein intake is essential for healthy muscle growth and function. (Getty Images via CNN Newsource)

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Help with weight control

Protein is more filling than carbohydrates or fat, making you feel fuller for longer. It also reduces the temptation to overeat or snack between meals, allowing you to maintain your calorie deficit without feeling too hungry.

Protein also boosts your metabolism because it has a higher thermic effect than carbohydrates or fat. This means it requires more energy to digest and helps your body burn calories.

In addition, protein slows glucose absorption, helps stabilize blood sugar levels, and curbs cravings for sugary or unhealthy foods.

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Young healthy girl on the scales at home — Constantly monitoring our protein intake can also help with weight control. (iStock)

Supports the growth and function of cells and tissues

According to Bandera, “Protein is made up of amino acids, and these amino acids are the building blocks of cells and tissues, including enzymes and hormones that perform vital functions in the body. Protein also supports a healthy immune system by building antibodies that protect you from unwanted substances in the body.”

Improve bone health

Protein is vital for your bones because it gives them structure and support. It helps your body produce collagen – the main protein in bones – and supports calcium retention, which is crucial for the body’s mineralization.

“Eating enough protein (and calcium too) is key to building bone mass and volume. Adequate protein intake is also associated with higher bone mineral density (an important factor in bone strength) and slower bone loss,” adds Bandera.

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Cropped shot of a runner holding her injured kneehttp://195.154.178.81/DATA/i_collage/pi/shoots/805758.jpg — A diet with sufficient protein has also been shown to promote bone health. (Getty)

Helps to balance hormones

Amino acids from proteins are essential for several body functions, including hormone synthesis and regulation. Proteins help regulate important hormones such as testosterone, thyroid hormones, growth hormones, and appetite-stimulating hormones such as ghrelin and leptin.

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15 foods for 30 grams of protein

Chicken

Chicken, especially breast meat, is an excellent source of protein. With around 31 grams of protein per 100 grams, you can easily reach your goal with just over half a chicken breast.

Salmon

In addition to being rich in omega-3 fatty acids, salmon also provides about 20 grams of protein per 100 grams. A typical 150-gram serving contains about 30 grams of protein.

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Salmon is a great protein-rich food to incorporate into your diet. (Getty)

tuna

Canned tuna is a convenient source of protein – a standard can of tuna in spring water or brine (85 grams) contains about 25 grams of protein.

Greek yogurt

Greek yogurt is a great source of protein, with about 22.5 grams of protein per cup. Add some nuts or increase the serving size slightly to reach the 30-gram mark.

Lentils and beans

For plant-based protein, lentils and beans are excellent choices. One cup of cooked lentils contains about 18 grams of protein, while beans and chickpeas provide about 15 grams per cup. Two cups will give you 30 grams of protein.

tofu

Another vegan-friendly option, half a cup contains nearly 22 grams of protein. To reach 30 grams, you only need to increase your serving size to ¾ cup.

cottage cheese

This dairy product is rich in protein and contains about 11 grams per 100 grams. A serving of about 270 grams contains 30 grams of protein.

Eggs

One large egg contains about six grams of protein, so if you eat five eggs, you’ll get almost 30 grams of protein. You can also combine eggs with other protein-rich foods – for example, scrambled eggs with cottage cheese.

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A cropped image of a woman's hand holding a piece of toasted bread with scrambled eggs on it while enjoying a healthy breakfast in the morning — Eggs are another great protein option and a great option for vegetarians. (Getty)

beef

Lean cuts of beef such as sirloin or fillet contain about 26 grams of protein per 100 grams. A portion of about 115 grams provides 30 grams of protein.

pork loin

Pork loin is a lean and high-protein option, offering about 24 grams of protein per 100 grams. A 125-gram serving contains 30 grams of protein.

Quinoa

Quinoa provides about eight grams of protein per cup when cooked. Eating about 3.75 cups of quinoa will give you 30 grams of protein, or you can combine it with other protein sources. A delicious tofu quinoa salad is a great idea here, especially when combined with a serving of vegetables.

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With eight grams of protein per cup, quinoa is another great protein-rich food. (Getty)

Tempeh

Tempeh is a fermented soy product and provides about 19 grams of protein per 100 grams. A 160-gram serving contains 30 grams of protein.

Edamame

These young soybeans contain about 18 grams of protein per cup. Eating about 1.7 cups of cooked edamame provides 30 grams of protein.

Peanut butter

With about eight grams of protein per two tablespoons, peanut butter can be a tasty way to add protein. About 7.5 tablespoons yields 30 grams, although combining it with other protein-rich foods is often more convenient.

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Lupin beans

These Mediterranean beans are vegan and high in protein, containing about 26 grams per cup when cooked. A serving of about 1.15 cups contains 30 grams of protein.

By adding these foods to your plate, you can easily reach your protein goals and enjoy the numerous health benefits that come with adequate protein intake.

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