When it comes to hitting your daily protein goals, knowing what 50 grams of protein looks like can make a big difference. Whether you’re trying to build muscle, lose weight, or simply maintain a healthy lifestyle, this guide gives you real food examples you can actually use.
In this article, we’ll show you exactly how to get around 50 grams of protein with different foods.
How Much Is 50 Grams of Protein?
50 grams of protein is about what many people need in one meal if they’re aiming for muscle growth or hitting a higher-protein diet. It’s not always as simple as eating one food item though—you often need a combination.
Now, let’s get into examples so you can plan your meals smarter.
50 Foods That Equal About 50 Grams of Protein
Here’s a practical breakdown by food type:
1. Animal Proteins (Meat, Poultry, and Fish)
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Chicken breast (grilled) — 6 oz (~170g)
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Turkey breast (roasted) — 6 oz (~170g)
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Beef steak (sirloin, cooked) — 6 oz (~170g)
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Pork chops (cooked) — 6 oz (~170g)
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Lamb chops — 6 oz (~170g)
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Salmon (grilled) — 6 oz (~170g)
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Tuna (canned in water) — 7 oz (~200g)
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Cod fish (baked) — 7 oz (~200g)
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Shrimp (cooked) — 8 oz (~225g)
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Ground beef (85% lean, cooked) — 6 oz (~170g)
Quick Tip:
Animal proteins pack a lot of protein per ounce, making it easier to hit your target with smaller portions.
2. Dairy Products
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Greek yogurt (plain, non-fat) — 2 cups (~450g)
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Cottage cheese (low-fat) — 2 cups (~450g)
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Cheddar cheese — 6 oz (~170g)
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Mozzarella cheese — 6 oz (~170g)
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Milk (whole or low-fat) — about 3 cups (~700ml)
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Whey protein isolate (powder) — 1.5 scoops (depending on brand)
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Skim milk powder — 6 tablespoons
Did you know?
Dairy-based sources often combine protein with fats and carbs, so watch portions if you’re managing calories.
3. Plant-Based Proteins
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Tofu (firm, cooked) — about 12 oz (~340g)
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Tempeh (cooked) — about 10 oz (~280g)
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Lentils (cooked) — about 2.5 cups (~450g)
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Chickpeas (cooked) — about 2.5 cups (~450g)
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Black beans (cooked) — about 2.5 cups (~450g)
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Edamame (cooked, shelled) — about 2 cups (~300g)
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Seitan (wheat protein) — about 6 oz (~170g)
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Quinoa (cooked) — about 3 cups (~650g)
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Peanut butter — about 10 tablespoons
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Almonds — about 3/4 cup (~90g)
Plant-based insight:
You often need more volume to reach 50 grams with plant proteins compared to animal sources.
4. Eggs and Egg Products
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Whole eggs — about 7 large eggs
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Egg whites only — about 12 large egg whites
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Egg white protein powder — 1.5 scoops
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Hard-boiled eggs — about 7 large eggs
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Scrambled eggs (with milk) — about 6 large eggs
Pro Tip:
Egg whites are pure protein with almost no fat, making them a lean option to boost protein intake without added calories.
5. Protein Snacks and Bars
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Protein bar (high-protein type) — 2 average-sized bars
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Protein shake (ready-to-drink) — 1-2 bottles depending on brand
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Beef jerky — about 3.5 oz (~100g)
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Turkey jerky — about 3.5 oz (~100g)
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Protein cookies — 1-2 depending on brand
Watch out:
Snack foods can hide lots of sugar and fat—always read the label if you’re aiming for clean protein sources.
Quick Table: 50g of Protein in Common Foods
| Food | Approximate Amount for 50g Protein |
|---|---|
| Chicken breast (grilled) | 6 oz |
| Greek yogurt (non-fat) | 2 cups |
| Salmon (grilled) | 6 oz |
| Cottage cheese (low-fat) | 2 cups |
| Tuna (canned) | 7 oz |
| Ground beef (cooked) | 6 oz |
| Tofu (firm) | 12 oz |
| Tempeh | 10 oz |
| Lentils (cooked) | 2.5 cups |
| Eggs (whole) | 7 large eggs |
| Egg whites | 12 egg whites |
| Whey protein powder | 1.5 scoops |
| Seitan | 6 oz |
| Shrimp (cooked) | 8 oz |
| Edamame (cooked) | 2 cups |
How to Mix and Match for 50g Protein Meals
You don’t always have to rely on a single food. Combining foods can make meals more exciting and nutritious:
Example 1:
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4 oz chicken breast (~33g protein)
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1 cup cooked quinoa (~8g protein)
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1 boiled egg (~6g protein)
Example 2:
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1 cup Greek yogurt (~20g protein)
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2 tablespoons peanut butter (~8g protein)
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1 scoop whey protein (~25g protein)
Mixing different types also helps you get a fuller range of amino acids, especially if you’re eating plant-based.
Expert Tips for Getting 50 Grams of Protein
1. Prioritize High-Quality Sources:
Animal proteins are complete, but plant eaters can combine foods like beans and grains for full coverage.
2. Use Supplements Wisely:
Whey, casein, or plant-based protein powders are handy but shouldn’t replace whole foods.
3. Space It Out:
Eating 20–30 grams per meal plus snacks makes it easier to meet your daily total without overwhelming your body.
4. Prepare Ahead:
Cook and portion your protein sources at the start of the week to stay on track.
5. Don’t Overthink It:
Sometimes simple meals like eggs, Greek yogurt, or a tuna sandwich hit your goal without fuss.
Conclusion: Hitting 50g of Protein Is Easier Than You Think
Whether you’re eating meat, dairy, plants, or a mix, there are plenty of ways to reach 50 grams of protein in a meal or a day. It just takes a little planning, some smart combinations, and knowing what portions look like.
Want to master your protein intake even more?
Start by picking 3 favorite sources from this list and rotate them through your meals this week.
Small steps add up—and before you know it, you’ll be smashing your protein goals without even thinking about it.