How much protein is in that?
Protein requirements are far lower than supplement marketing implies and far higher than most people’s breakfast.
Almost exactly a chicken breast
30 g is more than 7 of the 10 references on this page.
Reference figures are measurements and are rounded; the unit conversion behind them is exact.
| Reference | Size | Yours ÷ theirs | Note |
|---|---|---|---|
| slice of bread | 3 g | 10× | |
| egg | 6 g | 5× | |
| glass of milk | 8 g | 3.75× | |
| block of tofu | 16 g | 1.88× | |
| cup of lentils | 18 g | 1.67× | |
| scoop of whey powder | 24 g | 1.25× | |
| tin of tuna | 25 g | 1.2× | |
| chicken breast | 31 g | 0.968× | |
| daily minimum, 70 kg adult | 56 g | 0.536× | 0.8 g per kg |
| daily target for a lifter | 112 g | 0.268× | 1.6 g per kg |
Worth knowing
- The official minimum is 0.8 g of protein per kilogram of body weight — 56 g for a 70 kg adult, about two chicken breasts.
- For building muscle, the evidence supports 1.6 g/kg, with almost no further benefit above 2.2 g/kg.
Frequently asked
How much protein do I need?
0.8 g per kg of body weight as a minimum for health, and 1.6 g per kg if you are training for strength or size. Higher intakes have not been shown to help.
Is plant protein worse?
Individual sources are lower in some amino acids, but a varied diet covers it easily. The practical difference is density: it takes more volume to hit the same number.