Protein Per Meal Calculator

Calculate the protein content of a meal from individual protein sources and their weights.

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g

Protein

37.5 g

Calories from Protein150 kcal
% of 50 g Daily Target75.0 %
View formula & how it works →

How to Calculate Protein Per Meal

Formula

Protein (g) = Food Weight (g) x Protein Percentage / 100

Protein Content of Common Foods (cooked)

  • Chicken breast: 31 g per 100 g
  • Lean beef: 26 g per 100 g
  • Salmon: 22 g per 100 g
  • Eggs: 13 g per 100 g (about 6 g per large egg)
  • Tofu: 9 g per 100 g
  • Lentils: 9 g per 100 g cooked

    • Example Calculation

    Calculate protein in 150 g of cooked chicken breast.

    1. 01Chicken breast protein: 31 g per 100 g.
    2. 02Protein: 150 x 31/100 = 46.5 g.
    3. 03Calories from protein: 46.5 x 4 = 186 kcal.

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