The portion matters.

Know what your food record describes. Explore 32 everyday ingredients, their exact preparation, and a calculator for the amount you actually use.

Source: USDA FoodData Central, Foundation Foods · Verified September 10, 2026 · No health details are collected by these tools.

Dairy

Plain nonfat Greek yogurt10.3 g protein per 100 g · Portion tool →Cottage cheese, 2% milkfat11.0 g protein per 100 g · Portion tool →Milk, 2% milkfat3.4 g protein per 100 g · Portion tool →Cheddar cheese23.3 g protein per 100 g · Portion tool →

Meat and fish

Chicken breast, cooked and braised32.1 g protein per 100 g · Portion tool →Light tuna, canned in water19.0 g protein per 100 g · Portion tool →Ground turkey, cooked, 93% lean27.1 g protein per 100 g · Portion tool →

Beans and grains

Black beans, canned, drained and rinsed6.9 g protein per 100 g · Portion tool →Chickpeas, canned, drained and rinsed7.0 g protein per 100 g · Portion tool →Edamame, frozen, preparedProtein not reported · Portion tool →Hummus, commercial7.3 g protein per 100 g · Portion tool →Old-fashioned rolled oats, dry13.5 g protein per 100 g · Portion tool →Whole-wheat bread, commercialProtein not reported · Portion tool →

Nuts and seeds

Chia seeds, dry17.0 g protein per 100 g · Portion tool →Almonds, raw21.5 g protein per 100 g · Portion tool →Walnuts, raw14.6 g protein per 100 g · Portion tool →Peanut butter, creamy24.0 g protein per 100 g · Portion tool →Pumpkin seed kernels, raw29.9 g protein per 100 g · Portion tool →

Fruit

Strawberries, raw0.6 g protein per 100 g · Portion tool →Blueberries, raw0.7 g protein per 100 g · Portion tool →Raspberries, raw1.0 g protein per 100 g · Portion tool →Banana, ripe0.7 g protein per 100 g · Portion tool →Fuji apple, with skin0.1 g protein per 100 g · Portion tool →Hass avocado, peeled1.8 g protein per 100 g · Portion tool →Pineapple, raw0.5 g protein per 100 g · Portion tool →

Vegetables

Broccoli, raw2.6 g protein per 100 g · Portion tool →Carrots, raw0.9 g protein per 100 g · Portion tool →Baby spinach2.9 g protein per 100 g · Portion tool →Cucumber, with peel0.6 g protein per 100 g · Portion tool →Grape tomatoes, raw0.8 g protein per 100 g · Portion tool →Red bell pepper, raw0.9 g protein per 100 g · Portion tool →Zucchini, with skin, raw1.0 g protein per 100 g · Portion tool →

Put ingredients together.

Try the original meal combinations for ingredient-by-ingredient calculations. Values describe the source record, not a recommendation or a promise about your own food.