Protein target
104–143g
Range commonly used for people training regularly, to support recovery and muscle maintenance.
For a full daily target split across carbs, protein, and fat, try the macro calculator.
How much protein is actually in common foods, per 100g:
| Food | Protein | Calories |
|---|---|---|
| Fish, tuna, light, canned in water, without salt, drained | 25.51g | 116 |
| Chicken breast, raw, skinless, boneless | 22.5g | 120 |
| Salmon, Atlantic, farmed, raw | 20.42g | 208 |
| Tofu, raw, firm, prepared with calcium sulfate | 17.27g | 144 |
| Egg, whole, raw, fresh | 12.56g | 143 |
| Cheese, cottage, lowfat, 2% milkfat | 10.45g | 81 |
| Yogurt, Greek, plain, lowfat | 9.95g | 73 |
| Beans, black, mature seeds, cooked, boiled, without salt | 8.86g | 132 |
Verified against USDA FoodData Central.
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