Protein guides
Straight answers on protein in food, meals and training — each one linked to the tool that does the work for you.
Foods
- High Protein Foods: The Complete ListThe highest protein foods by category, with protein and calories per 100g: meat, fish, dai…
- How Much Protein Is In Chicken?Chicken breast has 31g of protein per 100g cooked. Full comparison of breast, thigh, drums…
- How Much Protein Is In An Egg?One large egg has about 6–7g of protein. Whole egg versus egg white, duck and quail eggs, …
- Protein In Fish And SeafoodHow much protein is in fish: salmon 25g, tuna 29g, cod 23g per 100g. Full seafood comparis…
- Protein In Dairy: Yogurt, Cheese And MilkGreek yogurt 10g, cottage cheese 12g, parmesan 35g per 100g. A full dairy protein comparis…
- Protein In Meat: Beef, Pork, Lamb And GameBeef sirloin 29g, pork tenderloin 30g, venison 30g per 100g. Full red meat and game protei…
- Protein In Plant FoodsSeitan 25g, tempeh 19g, lentils 9g per 100g. The strongest plant proteins, how to combine …
- High Protein Vegan FoodsThe highest protein vegan foods with grams per 100g: seitan, tempeh, tofu, lentils, seeds …
- High Protein Vegetarian FoodsThe best vegetarian protein sources with grams per 100g: eggs, Greek yogurt, quark, cheese…
- High Protein Keto FoodsLow-carb, high-protein foods for a keto diet: meat, fish, eggs, cheese and low-carb dairy …
- Cheap High Protein FoodsBudget high protein foods: eggs, canned fish, legumes, oats, milk and whole chicken, with …
- High Protein Foods Without MeatHow to eat high protein without meat: dairy, eggs, fish alternatives, soy foods, legumes, …
- Protein Foods List With Grams Per 100gA reference list of protein foods with grams per 100g and calories, covering meat, fish, d…
- High Protein Halal FoodsHigh protein halal food options with grams per 100g: poultry, beef, lamb, fish, dairy, egg…
- High Protein Indian FoodsHigh protein Indian foods with grams per 100g: paneer, dals, chana, curd, soya and eggs, p…
- How Much Protein Is in Chicken breast?Chicken breast has 31g of protein and 179 calories per 100g. Portion maths, comparisons wi…
- How Much Protein Is in Whole egg?Whole egg has 13g of protein and 155 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Greek yogurt?Greek yogurt has 10g of protein and 59 calories per 100g. Portion maths, comparisons with …
- How Much Protein Is in Salmon?Salmon has 25g of protein and 250 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Tuna?Tuna has 29g of protein and 131 calories per 100g. Portion maths, comparisons with similar…
- How Much Protein Is in Beef sirloin?Beef sirloin has 29g of protein and 196 calories per 100g. Portion maths, comparisons with…
- How Much Protein Is in Brown rice protein?Brown rice protein has 80g of protein and 390 calories per 100g. Portion maths, comparison…
- How Much Protein Is in Rolled oats?Rolled oats has 13g of protein and 389 calories per 100g. Portion maths, comparisons with …
- How Much Protein Is in Peanut butter?Peanut butter has 25g of protein and 588 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Cottage cheese?Cottage cheese has 12g of protein and 72 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Whole milk?Whole milk has 3.4g of protein and 61 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Firm tofu?Firm tofu has 12g of protein and 76 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Lentils?Lentils has 9g of protein and 116 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Chickpeas?Chickpeas has 9g of protein and 164 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Quinoa?Quinoa has 4.4g of protein and 120 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Shrimp?Shrimp has 24g of protein and 111 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Almonds?Almonds has 21g of protein and 579 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Whey protein isolate?Whey protein isolate has 90g of protein and 400 calories per 100g. Portion maths, comparis…
- How Much Protein Is in Turkey breast?Turkey breast has 30g of protein and 175 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Chicken thigh?Chicken thigh has 26g of protein and 159 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Ground beef?Ground beef has 26g of protein and 184 calories per 100g. Portion maths, comparisons with …
- How Much Protein Is in Pork loin?Pork loin has 27g of protein and 188 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Ribeye steak?Ribeye steak has 25g of protein and 320 calories per 100g. Portion maths, comparisons with…
- How Much Protein Is in Pork tenderloin?Pork tenderloin has 30g of protein and 200 calories per 100g. Portion maths, comparisons w…
- How Much Protein Is in Cod?Cod has 23g of protein and 107 calories per 100g. Portion maths, comparisons with similar …
- How Much Protein Is in Tilapia?Tilapia has 26g of protein and 119 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Sardines?Sardines has 25g of protein and 250 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Mackerel?Mackerel has 24g of protein and 246 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Trout?Trout has 23g of protein and 242 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Halibut?Halibut has 27g of protein and 123 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Crab?Crab has 19g of protein and 91 calories per 100g. Portion maths, comparisons with similar …
- How Much Protein Is in Lobster?Lobster has 20g of protein and 95 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Squid / calamari?Squid / calamari has 18g of protein and 87 calories per 100g. Portion maths, comparisons w…
- How Much Protein Is in Mussels?Mussels has 24g of protein and 111 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Oysters?Oysters has 9g of protein and 51 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Scallops?Scallops has 24g of protein and 111 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Smoked salmon?Smoked salmon has 22g of protein and 238 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Egg white?Egg white has 11g of protein and 52 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Duck egg?Duck egg has 13g of protein and 185 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Skyr?Skyr has 11g of protein and 63 calories per 100g. Portion maths, comparisons with similar …
- How Much Protein Is in Quark?Quark has 12g of protein and 77 calories per 100g. Portion maths, comparisons with similar…
- How Much Protein Is in Kefir?Kefir has 3.3g of protein and 41 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Parmesan?Parmesan has 35g of protein and 420 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Cheddar?Cheddar has 25g of protein and 403 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Mozzarella?Mozzarella has 22g of protein and 280 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Feta?Feta has 14g of protein and 264 calories per 100g. Portion maths, comparisons with similar…
- How Much Protein Is in Halloumi?Halloumi has 22g of protein and 313 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Paneer?Paneer has 18g of protein and 265 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Ricotta?Ricotta has 11g of protein and 174 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Goat cheese?Goat cheese has 22g of protein and 364 calories per 100g. Portion maths, comparisons with …
- How Much Protein Is in Brie?Brie has 21g of protein and 334 calories per 100g. Portion maths, comparisons with similar…
- How Much Protein Is in Camembert?Camembert has 20g of protein and 299 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Gouda?Gouda has 25g of protein and 356 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Cream cheese?Cream cheese has 6g of protein and 342 calories per 100g. Portion maths, comparisons with …
- How Much Protein Is in Labneh?Labneh has 9g of protein and 160 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Black beans?Black beans has 9g of protein and 132 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Kidney beans?Kidney beans has 9g of protein and 127 calories per 100g. Portion maths, comparisons with …
- How Much Protein Is in Pinto beans?Pinto beans has 9g of protein and 143 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Edamame?Edamame has 11g of protein and 122 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Soybeans?Soybeans has 17g of protein and 173 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Tempeh?Tempeh has 19g of protein and 193 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Seitan?Seitan has 25g of protein and 370 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Natto?Natto has 18g of protein and 212 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Falafel?Falafel has 13g of protein and 333 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Peanuts?Peanuts has 26g of protein and 567 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Cashews?Cashews has 18g of protein and 553 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Pistachios?Pistachios has 20g of protein and 560 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Walnuts?Walnuts has 15g of protein and 654 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Sunflower seeds?Sunflower seeds has 21g of protein and 584 calories per 100g. Portion maths, comparisons w…
- How Much Protein Is in Pumpkin seeds?Pumpkin seeds has 30g of protein and 559 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Hemp seeds?Hemp seeds has 31g of protein and 553 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Chia seeds?Chia seeds has 17g of protein and 486 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Flax seeds?Flax seeds has 18g of protein and 534 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Sesame seeds?Sesame seeds has 18g of protein and 573 calories per 100g. Portion maths, comparisons with…
- How Much Protein Is in Tahini?Tahini has 17g of protein and 595 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Almond butter?Almond butter has 21g of protein and 614 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Broccoli?Broccoli has 2.4g of protein and 35 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Spinach?Spinach has 3g of protein and 23 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Green peas?Green peas has 5.4g of protein and 81 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Potato?Potato has 2.5g of protein and 93 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Sweet corn?Sweet corn has 3.4g of protein and 86 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in White mushrooms?White mushrooms has 3.1g of protein and 22 calories per 100g. Portion maths, comparisons w…
- How Much Protein Is in Asparagus?Asparagus has 2.4g of protein and 20 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Avocado?Avocado has 2g of protein and 160 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Banana?Banana has 1.1g of protein and 89 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Dates?Dates has 1.8g of protein and 282 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Spirulina?Spirulina has 57g of protein and 290 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Chlorella?Chlorella has 58g of protein and 320 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Nori?Nori has 41g of protein and 35 calories per 100g. Portion maths, comparisons with similar …
- How Much Protein Is in Casein protein?Casein protein has 80g of protein and 360 calories per 100g. Portion maths, comparisons wi…
- How Much Protein Is in Pea protein isolate?Pea protein isolate has 80g of protein and 380 calories per 100g. Portion maths, compariso…
- How Much Protein Is in Collagen peptides?Collagen peptides has 90g of protein and 375 calories per 100g. Portion maths, comparisons…
- How Much Protein Is in Soy protein isolate?Soy protein isolate has 90g of protein and 390 calories per 100g. Portion maths, compariso…
- How Much Protein Is in Whey protein concentrate?Whey protein concentrate has 80g of protein and 390 calories per 100g. Portion maths, comp…
- How Much Protein Is in Egg white protein powder?Egg white protein powder has 80g of protein and 390 calories per 100g. Portion maths, comp…
- How Much Protein Is in Beef jerky?Beef jerky has 33g of protein and 212 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in South African Biltong?South African Biltong has 50g of protein and 280 calories per 100g. Portion maths, compari…
- How Much Protein Is in Prosciutto?Prosciutto has 28g of protein and 332 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Ham?Ham has 22g of protein and 308 calories per 100g. Portion maths, comparisons with similar …
- How Much Protein Is in Salami?Salami has 22g of protein and 308 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Chorizo?Chorizo has 24g of protein and 316 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Bison?Bison has 28g of protein and 192 calories per 100g. Portion maths, comparisons with simila…
- How Much Protein Is in Venison?Venison has 30g of protein and 200 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Lamb leg?Lamb leg has 25g of protein and 180 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Rabbit?Rabbit has 33g of protein and 212 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Rotisserie chicken?Rotisserie chicken has 27g of protein and 163 calories per 100g. Portion maths, comparison…
- How Much Protein Is in Chicken wings?Chicken wings has 27g of protein and 163 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Ground turkey?Ground turkey has 27g of protein and 163 calories per 100g. Portion maths, comparisons wit…
- How Much Protein Is in Beef liver?Beef liver has 27g of protein and 188 calories per 100g. Portion maths, comparisons with s…
- How Much Protein Is in Soy milk?Soy milk has 3.3g of protein and 33 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Buckwheat?Buckwheat has 3.4g of protein and 92 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Barley?Barley has 3.5g of protein and 123 calories per 100g. Portion maths, comparisons with simi…
- How Much Protein Is in Couscous?Couscous has 3.8g of protein and 112 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Bulgur?Bulgur has 3.1g of protein and 83 calories per 100g. Portion maths, comparisons with simil…
- How Much Protein Is in Wild rice?Wild rice has 4g of protein and 101 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Rye bread?Rye bread has 9g of protein and 259 calories per 100g. Portion maths, comparisons with sim…
- How Much Protein Is in Lupini beans?Lupini beans has 16g of protein and 119 calories per 100g. Portion maths, comparisons with…
- How Much Protein Is in Mung beans?Mung beans has 7g of protein and 105 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Split peas?Split peas has 8g of protein and 116 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Fava beans?Fava beans has 8g of protein and 110 calories per 100g. Portion maths, comparisons with si…
- How Much Protein Is in Kale?Kale has 2.9g of protein and 28 calories per 100g. Portion maths, comparisons with similar…
- How Much Protein Is in Cauliflower?Cauliflower has 1.9g of protein and 23 calories per 100g. Portion maths, comparisons with …
- How Much Protein Is in Artichoke?Artichoke has 3.3g of protein and 47 calories per 100g. Portion maths, comparisons with si…
- Chicken breast vs Beef sirloin: Which Has More Protein?Chicken breast has 31g of protein per 100g; beef sirloin has 29g. Full comparison of prote…
- Chicken breast vs Salmon: Which Has More Protein?Chicken breast has 31g of protein per 100g; salmon has 25g. Full comparison of protein, ca…
- Chicken breast vs Turkey breast: Which Has More Protein?Chicken breast has 31g of protein per 100g; turkey breast has 30g. Full comparison of prot…
- Chicken breast vs Tuna: Which Has More Protein?Chicken breast has 31g of protein per 100g; tuna has 29g. Full comparison of protein, calo…
- Chicken breast vs Chicken thigh: Which Has More Protein?Chicken breast has 31g of protein per 100g; chicken thigh has 26g. Full comparison of prot…
- Salmon vs Tuna: Which Has More Protein?Salmon has 25g of protein per 100g; tuna has 29g. Full comparison of protein, calories and…
- Salmon vs Cod: Which Has More Protein?Salmon has 25g of protein per 100g; cod has 23g. Full comparison of protein, calories and …
- Whole egg vs Egg white: Which Has More Protein?Whole egg has 13g of protein per 100g; egg white has 11g. Full comparison of protein, calo…
- Whole egg vs Greek yogurt: Which Has More Protein?Whole egg has 13g of protein per 100g; greek yogurt has 10g. Full comparison of protein, c…
- Greek yogurt vs Skyr: Which Has More Protein?Greek yogurt has 10g of protein per 100g; skyr has 11g. Full comparison of protein, calori…
- Greek yogurt vs Cottage cheese: Which Has More Protein?Greek yogurt has 10g of protein per 100g; cottage cheese has 12g. Full comparison of prote…
- Cottage cheese vs Quark: Which Has More Protein?Cottage cheese has 12g of protein per 100g; quark has 12g. Full comparison of protein, cal…
- Whey protein isolate vs Casein protein: Which Has More Protein?Whey protein isolate has 90g of protein per 100g; casein protein has 80g. Full comparison …
- Whey protein isolate vs Pea protein isolate: Which Has More Protein?Whey protein isolate has 90g of protein per 100g; pea protein isolate has 80g. Full compar…
- Whey protein isolate vs Collagen peptides: Which Has More Protein?Whey protein isolate has 90g of protein per 100g; collagen peptides has 90g. Full comparis…
- Pea protein isolate vs Soy protein isolate: Which Has More Protein?Pea protein isolate has 80g of protein per 100g; soy protein isolate has 90g. Full compari…
- Firm tofu vs Tempeh: Which Has More Protein?Firm tofu has 12g of protein per 100g; tempeh has 19g. Full comparison of protein, calorie…
- Firm tofu vs Seitan: Which Has More Protein?Firm tofu has 12g of protein per 100g; seitan has 25g. Full comparison of protein, calorie…
- Firm tofu vs Chicken breast: Which Has More Protein?Firm tofu has 12g of protein per 100g; chicken breast has 31g. Full comparison of protein,…
- Lentils vs Chickpeas: Which Has More Protein?Lentils has 9g of protein per 100g; chickpeas has 9g. Full comparison of protein, calories…
- Lentils vs Black beans: Which Has More Protein?Lentils has 9g of protein per 100g; black beans has 9g. Full comparison of protein, calori…
- Quinoa vs Brown rice protein: Which Has More Protein?Quinoa has 4.4g of protein per 100g; brown rice protein has 80g. Full comparison of protei…
- Rolled oats vs Quinoa: Which Has More Protein?Rolled oats has 13g of protein per 100g; quinoa has 4.4g. Full comparison of protein, calo…
- Peanut butter vs Almond butter: Which Has More Protein?Peanut butter has 25g of protein per 100g; almond butter has 21g. Full comparison of prote…
- Peanuts vs Almonds: Which Has More Protein?Peanuts has 26g of protein per 100g; almonds has 21g. Full comparison of protein, calories…
- Almonds vs Pistachios: Which Has More Protein?Almonds has 21g of protein per 100g; pistachios has 20g. Full comparison of protein, calor…
- Pumpkin seeds vs Sunflower seeds: Which Has More Protein?Pumpkin seeds has 30g of protein per 100g; sunflower seeds has 21g. Full comparison of pro…
- Hemp seeds vs Chia seeds: Which Has More Protein?Hemp seeds has 31g of protein per 100g; chia seeds has 17g. Full comparison of protein, ca…
- Beef sirloin vs Ribeye steak: Which Has More Protein?Beef sirloin has 29g of protein per 100g; ribeye steak has 25g. Full comparison of protein…
- Ground beef vs Ground turkey: Which Has More Protein?Ground beef has 26g of protein per 100g; ground turkey has 27g. Full comparison of protein…
- Pork loin vs Chicken breast: Which Has More Protein?Pork loin has 27g of protein per 100g; chicken breast has 31g. Full comparison of protein,…
- Lamb leg vs Beef sirloin: Which Has More Protein?Lamb leg has 25g of protein per 100g; beef sirloin has 29g. Full comparison of protein, ca…
- Shrimp vs Chicken breast: Which Has More Protein?Shrimp has 24g of protein per 100g; chicken breast has 31g. Full comparison of protein, ca…
- Tilapia vs Cod: Which Has More Protein?Tilapia has 26g of protein per 100g; cod has 23g. Full comparison of protein, calories and…
- Sardines vs Tuna: Which Has More Protein?Sardines has 25g of protein per 100g; tuna has 29g. Full comparison of protein, calories a…
- Cheddar vs Mozzarella: Which Has More Protein?Cheddar has 25g of protein per 100g; mozzarella has 22g. Full comparison of protein, calor…
- Feta vs Halloumi: Which Has More Protein?Feta has 14g of protein per 100g; halloumi has 22g. Full comparison of protein, calories a…
- Paneer vs Firm tofu: Which Has More Protein?Paneer has 18g of protein per 100g; firm tofu has 12g. Full comparison of protein, calorie…
- Whole milk vs Soy milk: Which Has More Protein?Whole milk has 3.4g of protein per 100g; soy milk has 3.3g. Full comparison of protein, ca…
- Spirulina vs Whey protein isolate: Which Has More Protein?Spirulina has 57g of protein per 100g; whey protein isolate has 90g. Full comparison of pr…
Meal Ideas
- High Protein Lunch IdeasPractical high protein lunches that hit 30–45g without a kitchen: bowls, wraps, salads and…
- High Protein Dinner IdeasHigh protein dinners from 35g to 60g per plate: sheet-pan, one-pot, plant-based and quick …
- High Protein SnacksThe best high protein snacks ranked by protein per 100g and per realistic portion, includi…
- High Protein Meal Ideas For The Whole DayA worked example of a full day of high protein eating, with four meal plans at different c…
- High Protein Breakfast IdeasHigh protein breakfasts that hit 30–45g: eggs, Greek yogurt bowls, cottage cheese, overnig…
- High Protein Snacks Under 200 CaloriesSnacks that deliver 10–25g of protein for under 200 calories, with the real numbers per po…
- High Protein Meal PrepA practical high protein meal prep system: anchor proteins, batch quantities, storage rule…
Recipes
Nutrition
- How Much Protein Do You Need Per Day?Daily protein needs by bodyweight and goal: 0.8g/kg minimum, 1.2–2.0g/kg for active adults…
- Protein For Weight ManagementWhy higher protein helps with weight management: satiety, muscle retention and the thermic…
- High Protein Foods for Weight LossThe leanest high protein foods for a calorie deficit, ranked by protein per calorie, plus …
- How Much Protein Per Day Do You Need?How much protein you need per day by bodyweight, goal and activity level, with a gram-by-g…
- Protein Per Kg of Bodyweight: The Complete TableHow many grams of protein per kilogram of bodyweight you need, with a full table from 50kg…
- High Protein Foods for SeniorsProtein targets and easy-to-eat high protein foods for older adults, with soft options, pe…
- Protein in Fast Food: What to OrderHow to get 40g+ of protein from fast food and restaurant menus, which items carry protein,…
- High Protein Foods for Ramadan (Suhoor and Iftar)How to hit a daily protein target during Ramadan: suhoor foods that keep you full, iftar p…
Sports Nutrition
- Protein For Muscle BuildingHow much protein to build muscle (1.6–2.2g/kg), which sources are highest in leucine, and …
- Protein For AthletesProtein targets for endurance, team and strength athletes, recovery timing, and how protei…
- High Protein Foods for Muscle GainThe best protein foods for building muscle, how many grams per day, per meal targets and h…
- High Protein Foods for AthletesProtein targets and food choices for athletes across strength, endurance and team sports, …
- High Protein Foods for RunnersHow much protein runners need, the best recovery foods, and how to combine protein with ca…
- Protein Shakes: What They Do and When to Use OneWhey, casein, soy, pea and rice protein compared, how much protein per scoop, when a shake…
Protein Questions
- How To Calculate The Protein In Your MealHow to work out the protein in any meal by hand, the raw versus cooked weight trap, and ho…
- Protein Calculator: How to Calculate Protein in Any MealHow to calculate the protein in any meal: per-100g maths, raw versus cooked weights, label…
- Protein Myths, Checked Against the EvidenceThe most common protein myths examined: the 30g absorption limit, kidney damage, plant pro…
- How to Track Protein (Without Weighing Everything)A practical way to track daily protein: per-meal targets, hand-size portions, when to weig…
Food guides
What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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