Know your food. Make your next meal easier.

REAL FOODS, USEFUL DETAILS

Individual Food Protein Guides

Detailed protein pages for the foods people search most: exact serving tables, USDA-backed source notes, best product formats, comparisons, recipe ideas, and practical disclaimers.

Find your food What's in a guide

Five familiar foods · Serving tables · Meal ideas

Grilled chicken, tofu, eggs, yellow dal and chickpeas on a pale kitchen table — Use food charts as a starting point, then confirm the exact serving, cooked form, and product label.

Exact serving tables Institutional sources Food comparisons Practical meal ideas

FIVE FAMILIAR FOODS

Choose your food. Get the details.

Open a guide for serving tables, food comparisons and practical meal ideas.

Nutrition values use the reference form shown on each card. Photos show food ideas, not measured portions.

Sliced grilled chicken breast with herbs, lemon and green vegetables

Lean meat

Chicken Breast Protein: 150g Raw vs Cooked Calculator

Calculate chicken breast protein for 100g, 150g, 200g or any weight. Compare cooked (45.8g per 150g) with raw (33.8g) using exact USDA records.

REFERENCE SERVING100 g · cooked, grilled chicken breast

Protein: 30.5 g
Calories: 151 kcal
Source: USDA

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Whole and halved boiled eggs in a sage ceramic bowl

Eggs and dairy

Egg Protein: 1, 2, 4 Eggs & Egg-White Mixes

See protein in 1, 2, and 4 whole eggs plus whole-egg and egg-white mixes, with calories, edible weights, and matched USDA source records.

REFERENCE SERVING100 g · whole egg, raw edible portion

Protein: 12.6 g
Calories: 143 kcal
Source: USDA

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A fresh firm tofu block and cut cubes beside golden pan-seared tofu

Plant protein

Tofu Protein by Firmness: 100g, Cup, Grams

Choose firm, regular, or soft tofu and calculate protein for 100g, one USDA cup, or custom grams with source-matched calories and caveats.

REFERENCE SERVING100 g · raw, firm, calcium-set tofu

Protein: 17.3 g
Calories: 144 kcal
Source: USDA

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Dry yellow split mung dal beside a bowl of cooked moong dal

Legumes & Pulses

Moong Dal Protein: 50g Dry and Cooked

Moong dal protein guide: 12g per 50g dry split mung dal, 24g per 100g dry, cooked dal caveats, country-wise names, meals, and IFCT source.

REFERENCE SERVING100 g · dry split moong dal

Protein: 24.0 g
Calories: 347 kcal
Source: IFCT 2017

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Dry split Bengal gram beside a bowl of cooked chana dal

Legumes & Pulses

Chana Dal Protein: 50g Dry and Cooked Guide

Chana dal protein guide: 10.8g per 50g dry split Bengal gram, 21.5g per 100g dry, cooked dal caveats, country-wise names, meals, and IFCT source.

REFERENCE SERVING100 g · dry split chana dal

Protein: 21.5 g
Calories: 360 kcal
Source: IFCT 2017

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CLARITY FOR EVERYDAY CHOICES

Why These Pages Matter

A closer look at the food, the serving and the source behind each number.

Fresh firm tofu and cooked tofu cubes illustrating different food forms — The food. The form. The serving.

Exact food matches

Users often search for one food at a time, such as protein in 1 egg or 100g chicken breast protein. These pages answer those specific food questions directly.

Source-backed numbers

Every page credits USDA FoodData Central or another institutional source and explains where serving estimates come from.

YOUR NEXT HEALTHY STEP

Calculate Your Target Before Choosing Foods

Food pages tell you how much protein each food provides. The calculator tells you how much protein you personally need per day.

Open Protein Calculator

A selection of chicken, eggs, tofu and legumes for building daily meals