How much protein should I eat during Ramadan?
The same daily total as usual — 1.2–2.0g per kilogram — just distributed across the eating window in larger doses.
High Protein Foods for Ramadan (Suhoor and Iftar)
Fitting a full day's protein into two meals is the Ramadan challenge. It works if suhoor is protein-heavy and slow-digesting, and iftar is anchored on a dense source rather than on carbohydrate.
With an eating window of a few hours, per-meal doses go up: 50–60g at each of two meals, plus a smaller feed in between, gets most people to 120–140g.
Slow proteins at suhoor — eggs, dairy, labneh, oats with milk — hold fullness far longer than bread and jam.
Protein foods that suit the fasting day
Protein and calories per 100g, from the Protein Hunter database.
| Food | Protein | Calories |
|---|---|---|
| 🐔 Chicken breast (cooked) | 31g | 179 |
| 🐟 Tuna (canned in water) | 29g | 131 |
| 🥚 Whole egg | 13g | 155 |
| 🌾 Rolled oats (dry) | 13g | 389 |
| 🧆 Falafel (fried) | 13g | 333 |
| 🧀 Cottage cheese (low-fat) | 12g | 72 |
| 🧀 Areesheh (Lebanese ricotta-style) | 11g | 120 |
| 🥣 Greek yogurt (plain, 0%) | 10g | 59 |
| 🥣 Labneh (strained yogurt cheese) | 9g | 160 |
| 🫘 Lentils (cooked) | 9g | 116 |
| 🫘 Chickpeas (cooked) | 9g | 164 |
| 🥛 Whole milk | 3.4g | 61 |
Per 100g.
Structuring suhoor and iftar
- Suhoor: eggs plus labneh plus oats — slow digesting and around 40g of protein.
- Iftar: break the fast with dates and water, then eat a protein-anchored main rather than starting with bread.
- Add a dairy or shake feed between iftar and suhoor to reach the daily total comfortably.
- Hydration matters as much as protein — dehydration is often mistaken for hunger during the fasting window.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
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What is the best suhoor for protein?
Eggs with labneh or Greek yogurt plus oats: complete protein, slow digestion, and around 40g in one sitting.
Can you build muscle during Ramadan?
Maintaining is realistic and gaining is possible if total protein and calories are met inside the eating window.
Keep reading
Protein CalculatorAdd up any meal in plain words.Protein database230+ foods with protein and calories.How much protein per daySet the target these foods feed into.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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