While plenty talk about protein revolves around gaining muscle, in reality, it isn’t just about #gettingswole. Far from: Adequate protein consumption is critical for just about every bodily function. “Protein is important for organ function and immune system support, even though it’s linked to building muscle,” Yasi Ansari, MS, RDN, a registered dietitian and certified specialist in sports dietetics, told Well Good in the past.
Remember that the best way to maintain good health over the long term is to eat a variety of tasty, well-balanced foods that are high in nutrients. But let’s talk about protein in particular: how much should we eat every day? A lot of research points to 30 grams per meal—yes, per meal.
Obviously, that number is just a guideline because everyone’s protein needs are different. But we understand that it can be hard to get protein in most of your meals and snacks. Allow me to present a very easy protein “cheat sheet” that will help you get an easy A for adding more healthy protein sources to your diet. We’ll talk more about why eating 30 grams of protein at each meal is important and how easy it is to make sure you meet your daily goals.
Getting enough protein is important for maintaining muscle mass, keeping blood sugar stable and providing energy. Many experts recommend consuming around 30 grams of protein per meal. But what does 30 grams of protein actually look like when it comes to different foods? This article provides a helpful breakdown of how many shrimp you need to eat to get 30 grams of protein.
Why 30 Grams of Protein Per Meal?
The 30 grams of protein per meal recommendation is based on research showing that this amount can provide several benefits:
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Maintains and builds muscle mass. Protein is essential for muscle protein synthesis. Consuming adequate protein, especially after exercise can help maintain and build lean muscle.
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Keeps you full and prevents spikes and crashes. Protein takes longer to digest, which helps keep blood sugar levels stable. This prevents energy crashes and reduces cravings.
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Provides energy. Protein contains amino acids that help produce neurotransmitters like dopamine and serotonin. This can boost mood, focus, and alertness.
While 30 grams per meal is a general recommendation, protein needs can vary based on factors like age, activity level, body composition goals, and health conditions. It’s a good starting point that can be adjusted up or down as needed.
How Much Protein Is in Shrimp?
The protein content in shrimp can vary slightly depending on the size. Here are some general protein amounts:
- 3 ounces (85 grams) of shrimp contains about 18 grams of protein
- 1 extra large shrimp (10 grams) contains about 2 grams of protein
- 1 large shrimp (7 grams) contains about 1.5 grams of protein
- 1 medium shrimp (5 grams) contains about 1 gram of protein
- 1 small shrimp (3 grams) contains 0.5 grams of protein
So to get 30 grams of protein just from shrimp, you would need to eat around 16 to 17 extra large shrimp. This equals about 1 pound of shrimp.
Here is a breakdown to visualize how many shrimp make up 30 grams of protein:
- 30 extra small shrimp
- 20 small shrimp
- 15 medium shrimp
- 10 large shrimp
- 8 extra large shrimp
Other Sources of 30 Grams of Protein
While shrimp can provide an excellent source of protein, it’s also beneficial to get protein from a variety of sources. Here are some other options for getting 30 grams of protein in one meal:
Poultry:
- 4 ounces of cooked chicken or turkey breast
Beef:
- 4 ounces of lean ground beef or steak
Fish:
- 5 ounces of salmon, tuna, or other fatty fish
Eggs:
- 5 large eggs
Dairy:
- 1 cup of cottage cheese or Greek yogurt
Plant-based:
- 1.5 cups of tofu or tempeh
- 2 cups of lentils or beans
- 3 servings of plant-based protein powder
Protein powder:
- 1-2 scoops of whey, plant, or other protein powder
Ready-to-eat meals:
- 1 high-protein frozen meal or shake with at least 30 grams of protein
Tips for Eating More Protein
Here are some tips to help you meet the 30 gram protein target at meals and throughout the day:
- Include a protein source at every meal and snack.
- Measure protein portions to get an idea of what 30 grams looks like.
- Try new high protein recipes and cooking methods.
- Bake or grill lean meats, fish, and shrimp in bulk to add to meals easily.
- Prep protein-rich snacks like hard boiled eggs, Greek yogurt, and protein balls for on-the-go.
- Choose higher protein options when dining out.
- Consider using a protein powder to create smoothies, pancakes, or to boost oatmeal.
- Compare brands when buying packaged foods and look for at least 5-10 grams of protein per serving.
Getting 30 grams of protein at meals is very doable with a little planning and preparation. Vary your protein sources, measure portions, and incorporate protein-rich foods into snacks and meals to meet your daily needs. This will help optimize muscle growth, satiety, energy and overall health.
What a 30 gram serving of protein might look like
A helpful cheat sheet is all we need to ace the how-much-protein-to-eat exam. Thankfully, in a recent Instagram post by @lainiecooks_, Lainie Kates offers a much-needed guide that shares several options of exactly what 30 grams of protein look like. In the list, there are 10 different ways to meet your protein intake, from one cup of tempeh to two cups of black beans.
The best part is that you can choose from vegan, vegetarian, and animal-based protein options, so you can use them for breakfast, lunch, and dinner. See below.
30 grams of protein cheat sheet:
- 1 1/2 cups Greek yogurt
- 1 cup tempeh
- 5 oz shrimp (about 10 large shrimp)
- 1 cup cottage cheese
- 4 oz chicken (about half of a chicken breast)
- 5 ounces of grass-fed steak, which is a bit bigger than a deck of cards
- 1 1/2 cups tofu
- 2 cups black beans
- 5 oz wild-caught salmon (about one fillet)
- 5 eggs
What Does 35 Grams of Protein Look Like?
FAQ
How much shrimp equals 30 grams of protein?
How many shrimp are 20 grams of protein?
What is equivalent to 30g of protein?
How much protein is in cooked shrimp?
According to the U.S Department of Agriculture (USDA), 100 grams (g) of cooked shrimp contains 24 g of protein. There is a variety of shrimp, but they all consist of similar amounts of protein. Shrimp and other seafood contain high-quality protein, and shrimp is among the most protein-rich kinds of seafood.
Is shrimp a good protein source?
Shrimp packs a protein punch while keeping things lighter on fat and calories than other protein sources like red meat. But these nutritional gems are just the tip of the iceberg. In our in-depth exploration, we’ll reveal the precise protein content and share mouthwatering recipes and tips for incorporating shrimp into your meals. Let’s get to it.
Is shrimp a healthy food?
Shrimp is a generally healthy food due to being high in several vitamins and minerals. It is also a rich source of protein, providing 24 grams of protein per 100 grams of shrimp. Shrimp is a nutritious type of seafood that people can easily incorporate into many different dishes.
How many grams of shrimp is 100 grams?
The following nutritional values are for 100 grams of shrimp in their raw state (1); One hundred grams of shrimp is equivalent to roughly 3-4 large shrimp or 20 small shrimp. Key Point: Shrimp offers a wide range of vitamins and minerals for very few calories. It is also a good source of omega-3 and protein.