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Daily protein and calorie balance

Estimates, not a prescription

Protein and calories are related, and they are shown separately. Weight loss is not assumed. This page does not diagnose a deficiency, recommend a supplement, or promise a result.

Why your body needs protein every day · Weight loss without ignoring your muscles

Foods with traced USDA values

Each figure is the per-100-gram FoodData Central value scaled to the listed gram weight. It is an estimate for that food, not a full diet analysis.

Hard-boiled egg

1 large egg. Portion listed as 1 large = 50 g.

Protein: 6.3 g
Calories: 77.5 kcal
Saturated fat: 1.6 g
Fiber: 0.0 g
Sodium: 62 mg

FoodData Central 173424. Egg, whole, cooked, hard-boiled

Chicken breast

1/2 breast, bone and skin removed. Portion listed as 0.5 breast, bone and skin removed = 86 g.

Protein: 26.7 g
Calories: 141.9 kcal
Saturated fat: 0.9 g
Fiber: 0.0 g
Sodium: 64 mg

FoodData Central 171477. Chicken, broilers or fryers, breast, meat only, cooked, roasted

Roasted turkey

3 ounces. Portion listed as 3 oz = 85 g.

Protein: 24.7 g
Calories: 135.2 kcal
Saturated fat: 1.0 g
Fiber: 0.0 g
Sodium: 86 mg

FoodData Central 171481. Turkey, whole, meat only, cooked, roasted

Wild salmon

3 ounces. Portion listed as 3 oz = 85 g.

Protein: 21.6 g
Calories: 154.7 kcal
Saturated fat: 1.1 g
Fiber: 0.0 g
Sodium: 48 mg

FoodData Central 171998. Fish, salmon, Atlantic, wild, cooked, dry heat

Light tuna in water

3 ounces. Portion listed as 3 oz = 85 g.

Protein: 21.7 g
Calories: 98.6 kcal
Saturated fat: 0.2 g
Fiber: 0.0 g
Sodium: 43 mg

FoodData Central 171986. Fish, tuna, light, canned in water, without salt, drained solids

Atlantic cod

3 ounces. Portion listed as 3 oz = 85 g.

Protein: 19.4 g
Calories: 89.3 kcal
Saturated fat: 0.1 g
Fiber: 0.0 g
Sodium: 66 mg

FoodData Central 171956. Fish, cod, Atlantic, cooked, dry heat

Nonfat plain Greek yogurt

1 container. Portion listed as 1 container = 170 g.

Protein: 17.3 g
Calories: 100.3 kcal
Saturated fat: 0.2 g
Fiber: 0.0 g
Sodium: 61 mg

FoodData Central 170894. Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)

Low-fat cottage cheese

4 ounces. Portion listed as 4 oz = 113 g.

Protein: 14.0 g
Calories: 81.4 kcal
Saturated fat: 0.7 g
Fiber: 0.0 g
Sodium: 459 mg

FoodData Central 173417. Cheese, cottage, lowfat, 1% milkfat

Reduced-fat milk

1 cup. Portion listed as 1 cup = 244 g.

Protein: 8.1 g
Calories: 122.0 kcal
Saturated fat: 3.1 g
Fiber: 0.0 g
Sodium: 115 mg

FoodData Central 171267. Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Cheddar cheese

30 g reference amount. RACC portion listed as 30 g. A listed slice is 17 g. This is not a 200 g serving..

Protein: 7.0 g
Calories: 122.4 kcal
Saturated fat: 5.8 g
Fiber: Not reported
Sodium: 196 mg

FoodData Central 328637. Cheese, cheddar

Cooked lentils

1 cup. Portion listed as 1 cup = 198 g.

Protein: 17.9 g
Calories: 229.7 kcal
Saturated fat: 0.1 g
Fiber: 15.6 g
Sodium: 4 mg

FoodData Central 172421. Lentils, mature seeds, cooked, boiled, without salt

Cooked black beans

1 cup. Portion listed as 1 cup = 172 g.

Protein: 15.2 g
Calories: 227.0 kcal
Saturated fat: 0.2 g
Fiber: 15.0 g
Sodium: 2 mg

FoodData Central 173735. Beans, black, mature seeds, cooked, boiled, without salt

Cooked chickpeas

1 cup. Portion listed as 1 cup = 164 g.

Protein: 14.5 g
Calories: 269.0 kcal
Saturated fat: 0.4 g
Fiber: 12.5 g
Sodium: 11 mg

FoodData Central 173757. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

Cooked kidney beans

1 cup. Portion listed as 1 cup = 177 g.

Protein: 15.3 g
Calories: 224.8 kcal
Saturated fat: 0.1 g
Fiber: 11.3 g
Sodium: 2 mg

FoodData Central 173740. Beans, kidney, all types, mature seeds, cooked, boiled, without salt

Firm tofu

1/2 cup. Portion listed as 0.5 cup = 126 g.

Protein: 21.8 g
Calories: 181.4 kcal
Saturated fat: 1.6 g
Fiber: 2.9 g
Sodium: 18 mg

FoodData Central 172475. Tofu, raw, firm, prepared with calcium sulfate

Tempeh

1/2 cup. Half of the listed 1 cup portion (166 g).

Protein: 16.8 g
Calories: 159.4 kcal
Saturated fat: 2.1 g
Fiber: Not reported
Sodium: 7 mg

FoodData Central 174272. Tempeh

Prepared edamame

1 cup. Portion listed as 1 cup = 155 g.

Protein: 18.5 g
Calories: 187.6 kcal
Saturated fat: 1.0 g
Fiber: 8.1 g
Sodium: 9 mg

FoodData Central 168411. Edamame, frozen, prepared

Cooked quinoa

1 cup. Portion listed as 1 cup = 185 g.

Protein: 8.1 g
Calories: 222.0 kcal
Saturated fat: 0.4 g
Fiber: 5.2 g
Sodium: 13 mg

FoodData Central 168917. Quinoa, cooked

Almonds

1 ounce (23 whole kernels). Portion listed as 1 oz (23 whole kernels) = 28.35 g.

Protein: 6.0 g
Calories: 164.1 kcal
Saturated fat: 1.1 g
Fiber: 3.5 g
Sodium: 0 mg

FoodData Central 170567. Nuts, almonds

English walnuts

1 ounce (14 halves). Portion listed as 1 oz (14 halves) = 28.35 g.

Protein: 4.3 g
Calories: 185.4 kcal
Saturated fat: 1.7 g
Fiber: 1.9 g
Sodium: 1 mg

FoodData Central 170187. Nuts, walnuts, english

Pumpkin seeds

1 ounce. Portion listed as 1 oz = 28.35 g.

Protein: 8.6 g
Calories: 158.5 kcal
Saturated fat: 2.5 g
Fiber: 1.7 g
Sodium: 2 mg

FoodData Central 170556. Seeds, pumpkin and squash seed kernels, dried

Chia seeds

1 ounce. Portion listed as 1 oz = 28.35 g. That ounce is a generous amount..

Protein: 4.7 g
Calories: 137.8 kcal
Saturated fat: 0.9 g
Fiber: 9.8 g
Sodium: 5 mg

FoodData Central 170554. Seeds, chia seeds, dried

Optional daily log

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Protein: 0.0 g
Calories: 0.0 kcal
Saturated fat: 0.0 g
Fiber: 0.0 g
Sodium: 0 mg

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