Protein Requirement Calculator
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How Much Protein Do I Need?
This Daily Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy.
Daily Protein Requirement
Protein Rich Foods
| Food Items, 100 g |
Protein, g |
| Beef, cured, breakfast strips, cooked |
31.3 |
| Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw |
23.13 |
| Beef, grass-fed, strip steaks, lean only, raw |
23.07 |
| Oat bran, raw |
17.3 |
| Wheat bran, crude |
15.55 |
| Wild rice, raw |
14.73 |
| Quinoa, uncooked |
14.12 |
| Rice bran, crude |
13.35 |
| Sorghum |
11.3 |
| Millet, raw |
11.02 |
| Millet flour |
10.75 |
| Barley malt flour |
10.28 |
| Corn, yellow |
9.42 |
| Rice, brown, long-grain, raw |
7.94 |
| Sorghum flour |
7.87 |
| Rice, brown, medium-grain, raw |
7.5 |
| Wheat, sprouted |
7.49 |
| Rice flour, brown |
7.23 |
| Rice, white, short-grain, raw |
6.5 |
| Rice flour, white |
5.95 |
| Cheese, swiss |
26.93 |
| Milk, dry, whole, with added vitamin D |
26.32 |
| Milk, dry, whole, without added vitamin D |
26.32 |
| Cheese, cheddar |
24.9 |
| Egg, yolk, raw, fresh |
15.86 |
| Egg, whole, raw, fresh |
12.56 |
| Egg, white, raw, fresh |
10.9 |
| Milk, sheep, fluid |
5.98 |
| Cheese, cream |
5.93 |
| Milk, indian buffalo, fluid |
3.75 |
| Fish, tuna, fresh, yellowfin, raw |
24.4 |
| Fish, salmon, sockeye, untreated, raw |
22.56 |
| Fish, roe, mixed species, raw |
22.32 |
| Crustaceans, crab, queen, raw |
18.5 |
| Fish, cod, Pacific, raw |
15.27 |
| Goat, raw |
20.6 |
| Veal, ground, raw |
19.35 |
| Lamb, ground, raw |
16.56 |
| Lamb, variety meats and by-products, brain, raw |
10.4 |
| Soy protein isolate |
80.69 |
| Soybeans, mature seeds, raw |
36.49 |
| Winged beans, mature seeds, raw |
29.65 |
| Lentils, raw |
25.8 |
| Peanuts, all types, raw |
25.8 |
| Mungo beans, mature seeds, raw |
25.21 |
| Lentils, pink, raw |
24.95 |
| Beans, kidney, all types, mature seeds, raw |
23.58 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw |
23.52 |
| Beans, white, mature seeds, raw |
23.36 |
| Beans, black, mature seeds, raw |
21.6 |
| Beans, pinto, mature seeds, raw |
21.42 |
| Ground Turkey, fat free, raw |
23.57 |
| Pheasant, raw, meat only |
23.57 |
| Emu, ground, raw |
22.77 |
| Turkey, whole, meat only, raw |
22.64 |
| Chicken, ground, raw |
17.44 |
| Duck, wild, meat and skin, raw |
17.42 |
| Chicken, liver, all classes, raw |
16.92 |
| Goose, liver, raw |
16.37 |
| Chicken, heart, all classes, raw |
15.55 |
| Chicken, skin (drumsticks and thighs), raw |
9.58 |
Important Protein Facts
| ❖ |
Approximately 18-20% of the body weight is due to proteins. |
| ❖ |
The lifespan of proteins is only two days or less. |
| ❖ |
Hair and nail are made up of a protein called keratin and these have sulphur bonds. More curly the hair the more sulphur links they have. |
| ❖ |
Protein provides about 10 to 35 percent of calories needed everyday. |
| ❖ |
High protein intake in people with kidney disease may cause difficulty in eliminating all the waste products of protein metabolism. |
| ❖ |
High-protein diet may have high fat content that increase your cholesterol level leading to heart disease, stroke and cancer. |
| ❖ |
High-protein diet sometimes may replace carbohydrate intake leading to nutritional deficiencies and cause health problems like constipation. |
| ❖ |
Plant proteins lack some of the essential amino acids but they may be healthier than animal based protein as they contain less fat, no cholesterol and plenty of dietary fibre. |
