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Protein calculator

How much food do you need for a protein goal? See stacks of portions, not only numbers.

100 g protein from cooked lentils

100 g protein = 5.6 × 1 cup cooked (Lentils)

1,111 g of food · 1,289 kcal

Fixed example for search engines: cooked lentils need a large volume for 100 g protein. Values from USDA FoodData Central. Foods here come from many regions.

Units
Compare foods

Add up to two more plant foods. Same scale for all stacks.

Match an animal serving

Optional. Sets the goal to the protein in one typical serving. Never the default.

Helper from body weight

Population reference only. Not personal advice. Not for weight loss or muscle goals.

Reference

0.83 g protein per kg body weight. Source: WHO/FAO/UNU Protein and amino acid requirements in human nutrition, 2007 (g per kg body weight). As of January 1, 2007.

Food for 100 g protein

Bulgur

3.1 g protein per 100 g

18 × 1 cup cooked

3,226 g of food · 2,677 kcal

Protein foods

Short pages for twenty plant protein sources, with 50 g and 100 g examples.

Questions

How is the amount calculated?

We use protein per 100 g from USDA FoodData Central for the edible form (for example cooked lentils, not dry). Grams of food = target protein ÷ protein per 100 g × 100. Portions divide that mass by the portion size in the dataset.

Why do lentils look like so much food?

Cooked lentils have modest protein density compared with tofu or seitan. Reaching 100 g of protein needs a large cooked volume. That surprise is the point of the stack.

Are animal foods the default?

No. Animal foods are optional comparisons only. The calculator starts on plant foods.

Is this personal nutrition advice?

No. Reference values from WHO, EFSA, and US DRI are population averages. They are not goals for weight loss or muscle gain, and they are not medical advice.

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