What 30 gm of protein looks like??? See how you measure your macros!!



Many small molecules of amino acid join together to form Protein. Protein is present in each and every cell of our body like our hair, nail, organs, muscles, bones, blood and even skin is made up of protein.

For bodybuilders, protein is even more essential as it’s an important part of the muscle-building process.

The daily average requirement of protein for an individual is around 1g/kg body weight. However, people those are working hard to build muscles the requirement of protein in much greater i.e. even up to 2g/kg bodyweight.

Therefore, the best way to include enough protein in your diet is to eat around 1 serving i.e. around 30 grams of protein per meal.

Below is the guide to the best way to measure 30 grams of protein without using food scale:


Per 1 Scoop

Calories = 170

Protein = 32 grams

Whey powder is the best source of protein for vegetarian .It is easy to intake, made of Milk purely.



Per 5 Eggs

Calories = 390

Protein = 31 grams

Eggs are the another good source of protein. It contains


Per 180 ml

Calories = 333

Protein = 30.9 grams

Tempeh is a soy product. It is an excellent source of magnesium, iron, and vitamin B6. This is not generally recommended to men in excess due to the Estrogen hormone present into it which are directly related to female hormones.



Per 100 Gram

Calories = 310

Protein = 33.7 grams

Tofu is a soy paneer and contains a lot of healthy fat and protein. Tofu is also a complete protein, which means it has all the essential amino acids necessary for protein synthesis.



Per 120 Gram

Calories = 165

Protein = 29.2 grams

The chicken breast contains a good amount of   protein without many calories and is also low in fat. It’s also a good source of potassium and vitamin B6 as well.



Carbohydrates are the main source of energy for our body. However, many people think carbs the main culprit behind weight gain.

Carbohydrates are of two major types: Simple and Complex.

Simple Carbs are also called as fast-digesting carbs such as sugar. Excess of sugar in sweets and beverages like cola etc is considered bad as excess is stored as fat in our body.

Complex carbs like whole wheat cereals and its products such as wheat bread etc contain more fiber and hence doesn’t get stored as fat in our body.

To be energetic throughout the day and to maintain your energy levels one must eat complex carbs instead of eating refined carbs like donuts or cake to stay more consistent throughout the day.


Per 1 Large

Calories = 200

Carbohydrates = 46 grams

Sweet potatoes offer long-lasting energy without much fat. They are also a good source of Vitamin A, calcium, potassium, thiamin, and niacin.



Per 1 Large

Calories = 241

Carbohydrates = 54.9 grams

Potatoes contain slightly more calories, carbs, protein, and fat than sweet potatoes, but the differences are negligible. Both are an excellent source of complex carbs.


Per 1 cup

Calories = 291

Carbohydrates = 49.1 grams

Oats are rich in soluble fiber and thus help in lowering cholesterol. It is also rich in iron, calcium, riboflavin, and folate.



Per 1 Slices

Calories = 200

Carbohydrates = 44 grams

Bread is the most convenient food source of carbs. But make sure that the label should read as—whole-grain and not as whole-wheat.


Per 1 Cooked Cup

Calories = 216

Carbohydrates = 44.8 grams

Brown rice is a good source of complex carbs as it contains fiber and other micronutrients like selenium and manganese.

Tags : food macrossports nutrition
MFF Terminator

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