Some small ways to increase your protein intake may include replacing cereal with eggs at breakfast, snacking on cheese, or starting your meals by eating protein sources first.
The Dietary Guidelines for Americans 2020–2025 say that adult women should eat at least 46 grams (g) of protein every day and adult men should eat at least 56 g every day.
On the other hand, some researchers say that eating more than this may help lower your risk of some health problems, such as
A high protein intake may also help increase weight loss, enhance muscle growth, and improve your overall health.
It is important to get enough protein to build and maintain muscle mass, help you lose weight, and keep you full. A lot of people try to get 180 grams of protein every day. But what does that mean in terms of food? For example, how much chicken would you have to eat to get 180 grams of protein?
Why 180 Grams of Protein?
The recommended daily intake of protein is around 08 grams per kilogram of body weight or 036 grams per pound, This amounts to
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
However these numbers are minimums. Many fitness enthusiasts and athletes aim for higher protein intakes to support muscle growth and performance. Around 180 grams or 0.8-1 gram per pound of body weight is commonly recommended.
At this level, protein can help with:
- Building lean muscle mass
- Strength gains
- Post-workout recovery
- Fat loss
- Feeling fuller between meals
Consuming enough high-quality protein is especially important when cutting calories to prevent muscle loss. 180 grams per day is a reasonable goal for those looking to maximize the benefits of higher protein intakes.
Chicken as a Protein Source
Chicken breast is one of the most popular high-protein foods. Here are some key advantages:
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High in protein – About 31 grams per 3.5 ounce serving or 85 grams.
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Low in fat – Around 3 grams per serving. Much lower than fatty cuts of beef or pork.
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Versatile – Chicken breast can be grilled, baked, sautéed, smoked. Used in salads, sandwiches, wraps, and more.
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Relatively low cost – Typically cheaper than seafood, steak, or other high protein options.
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Easy to prepare – Raw chicken breast can be baked, grilled, or pan seared in just 5-10 minutes.
Along with ample protein, chicken also provides B vitamins, selenium, zinc, iron, and choline. It’s a nutrition powerhouse and easy way to hit your daily protein target.
How Many Grams of Chicken for 180 Grams of Protein?
Okay, let’s break this down. With approximately 31 grams of protein in 85 grams (3 ounces) of chicken breast, we can calculate:
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1 ounce of chicken breast has about 10 grams of protein
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3 ounces (85 grams) of chicken breast has 31 grams of protein
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6 ounces (170 grams) of chicken breast has around 62 grams of protein
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9 ounces (255 grams) of chicken breast has about 93 grams of protein
That means you would have to eat about 570 grams (20 ounces) of cooked chicken breast every day to get 180 grams of protein.
This would be roughly equivalent to:
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5 small 4 ounce chicken breasts
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4 medium 5 ounce chicken breasts
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3 large 6-7 ounce chicken breasts
As you can see, getting 180 grams of protein just from chicken breast means eating a lot of chicken!
To make it more manageable, you can spread chicken intake throughout the day. Here’s one sample breakdown:
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Breakfast – 3 egg omelet with 1.5 cups egg whites (40 g protein)
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Lunch – 7 ounce grilled chicken breast (44 g protein)
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Dinner – 8 ounce grilled chicken breast (50 g protein)
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Snacks – 2 scoops whey protein powder (44 g protein)
This provides 178 grams of protein without having to eat over 20 ounces of chicken in one sitting.
It’s easier and often healthier to get all 180 grams of protein from a variety of sources than from chicken or other meats alone.
Other Tips for Reaching 180 Grams of Protein
Here are some additional tips for getting 180 grams or more protein daily without too much difficulty:
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Include greek yogurt and cottage cheese for breakfast or snacks. Both provide 15-20 grams protein per serving.
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Add beans, lentils, edamame to salads, rice dishes, soups. Great way to boost plant-based protein.
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Enjoy protein shakes or bars between or after workouts. Look for 20+ grams of protein per serving.
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Stack sandwiches and burgers with extra meat, cheese, and eggs. An easy way to pack more protein.
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Snack on nuts, jerky, and other high protein options between meals.
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Compare labels and choose higher protein versions of foods like bread, pasta, cereal, etc.
Prioritizing protein at every meal and snack ensures you reach 180 grams consistently without overdoing any one food. Chicken breast is a healthy and convenient option, but eating 20+ ounces per day is excessive. Following a balanced approach with a variety of protein sources is optimal.
With some planning and proper protein choices, getting 180 grams or more protein daily is very achievable. This can help fuel your fitness goals and provide other benefits related to higher protein diets. Give it a try and see how you feel!
1 Munch on edamame
Edamame is the term for steamed soybeans in their unripened form.
Soybeans have more protein than other legumes and are popular among vegetarians and vegans. One cup (155 g) of edamame has 18. 4 g of protein and 188 calories.
Edamame is also high in a flavonoid known as kaempferol. A 2021 review suggests that kaempferol may have anti-inflammatory, anti-oxidative, and anti-depressant benefits, among others.
Edamame can be purchased fresh or frozen and makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes.
Choose Greek yogurt
Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein.
A 3.5-oz (100-g) serving provides 10 g of protein, which is twice the amount in traditional yogurt. However, this may differ slightly depending on the specific brand.
A 2015 review suggests that yogurt increases the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY. These reduce hunger and make you feel full.
In addition, it contains conjugated linoleic acid (CLA), which has been shown to promote fat loss.
Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes.
I’ve eaten 200 grams of protein every day for 20 years
FAQ
How much chicken gives 100g of protein?
| Types of chicken | Protein per 100 grams |
|---|---|
| Breasts | 32 |
| Thighs | 25 |
| Drumsticks | 24 |
| Wings | 24 |
How to reach 180 grams of protein a day?
To reach 180 grams of protein per day, focus on incorporating protein-rich foods into each meal and snack, and aim for around 30-50 grams per meal.
How much is 180 grams of chicken?
180 grams of chicken is equivalent to approximately 6. 35 ounces. That weight might be a little different if the chicken is raw or cooked, and if it has skin or bone on it.
How much protein is in 180g of cooked chicken?
| Nutrient | Value | %DV |
|---|---|---|
| Fiber | 0g | 0% |
| Sugar | 0g | |
| Protein | 56g | |
| Calcium | 27mg | 3% |