Enter grams of protein and see what they equal in chicken, eggs, tuna, yogurt, legumes or whey. Choose the foods to compare and see the calories of each option.
What your grams of protein look like
Knowing you need 30 g of protein per meal does not help much if you do not know how much food that is. This calculator turns grams of protein into real amounts: grams of chicken, eggs, cans of tuna, yogurts, plates of lentils or scoops of whey. You choose which foods to compare, and each one comes with its calories, sorted from lowest to highest.
It also works the other way round: pick a food and an amount (say, 3 eggs) to see how much protein it provides and what that equals in the others. Values are averages per 100 g, with meat and fish raw unless marked as cooked.
30 g of protein equals
- Canned tuna in water115 g · ≈ 2 small cans134 kcal
- Whey protein powder38 g · ≈ 1.3 scoops150 kcal
- Cooked chicken breast97 g160 kcal
- Plain skyr275 g · ≈ 1.8 pots175 kcal
- Egg240 g · ≈ 4.5 eggs343 kcal
- Cooked lentils335 g · ≈ 1.7 plates387 kcal
Compare with other foods6 of 37
Average values per 100 g (BEDCA and USDA). Meat and fish are raw unless they say cooked; pasta, rice and quinoa are dry. Units are average weights: check your brand's label to fine-tune.
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Frequently asked questions
What does 30 grams of protein look like?+
About 97 g of cooked chicken breast, 130 g of raw chicken, 4.5 eggs, 2 small cans of tuna, almost 2 pots of skyr (150 g), 335 g of cooked lentils (a generous plate and a half) or 38 g of whey, a little over one scoop.
How many eggs make 20 g of protein?+
About 3 medium eggs. An egg of around 55 g without the shell has close to 7 g of protein, so 20 g takes 160 g of egg.
Should I weigh chicken raw or cooked?+
Either, as long as you do not mix them. Cooking drives out water and concentrates protein: 100 g raw has about 23 g and 100 g grilled about 31 g. The calculator includes both.
Which food gives the most protein for the fewest calories?+
Among everyday foods: egg whites, chicken or turkey breast, white fish, canned tuna in water, skyr and fat-free quark. Nuts and peanut butter provide protein too, but with many more calories.