About This Protein Calculator
Protein is essential for muscle repair, immune function, and enzyme production. This calculator lets you build a list of foods you have eaten, enter serving sizes, and instantly see how much protein each food contributes and your total intake. Enter your body weight to compare your total against the standard dietary recommendation.
Protein Content of Common Foods (per 100g)
| Food | Protein (per 100g) | Notes |
|---|---|---|
| Canned Tuna | 29g | Highest protein density on this list |
| Chicken Breast | 23g | Classic lean protein source |
| Ground Beef (lean) | 26g | Also rich in iron and zinc |
| Eggs | 13g | Complete protein, highest bioavailability |
| Greek Yogurt | 10g | Also provides calcium and probiotics |
| Tofu | 8g | Plant-based complete protein |
| Peanuts | 25g | High protein plant source |
| Lentils (cooked) | 9g | Plant protein + high fiber |
How Much Protein Do You Need?
The standard recommendation is 0.8g per kilogram of body weight per day for sedentary adults. Athletes and those building muscle benefit from 1.6–2.2g per kg. Older adults should aim for 1.0–1.2g per kg to preserve muscle mass. Spreading protein intake across 3–4 meals optimizes muscle protein synthesis compared to eating it all at once.
Frequently Asked Questions
Yes. Protein quality refers to the amino acid profile and digestibility. Animal proteins (chicken, eggs, dairy) are "complete" — they contain all essential amino acids. Most plant proteins are "incomplete," but combining different sources (like rice and beans) provides all essentials. Leucine content is especially important for muscle synthesis.
For healthy adults without kidney disease, high protein intake (up to 2–2.2g per kg body weight) is generally safe. However, very high intakes with low fluid consumption can stress the kidneys over time. People with existing kidney conditions should consult a doctor before increasing protein significantly.
Cooking does not significantly reduce the total protein content. The total grams of protein per 100g of cooked food may appear lower than raw because water is lost during cooking, concentrating or diluting the nutrition depending on the method. The values in this calculator are for standard cooked or as-purchased weights.