Protein is a vital macronutrient essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Understanding how much protein you consume from various food sources is crucial for maintaining a healthy diet, supporting muscle growth, and achieving fitness goals.
This calculator helps you estimate the protein content of common food items based on the quantity you consume. It provides a quick and easy way to track your protein intake, especially when preparing meals or choosing snacks.
How the Calculator Works
The calculator uses approximate protein values per standard serving size (typically 100 grams or a single unit) for various popular protein-rich foods. When you select a food item and input the quantity, it performs a simple linear calculation:
Estimated Protein (grams) = Protein per 100g/unit * (Quantity / Standard Serving Size)
For example, if chicken breast contains 31 grams of protein per 100g, and you input 150g, the calculation would be:
The values used are averages and can vary based on the specific type, preparation method, and brand of the food.
Common Protein Sources and Their Estimates (per 100g unless specified):
Chicken Breast: Approximately 31g protein. Excellent lean protein source.
Salmon: Approximately 20-25g protein. Also rich in omega-3 fatty acids.
Beef Steak: Approximately 25-30g protein. Varies with cut and fat content.
Lentils: Approximately 9g protein (cooked). A great plant-based option, also high in fiber.
Eggs: Approximately 6-7g protein per large egg (unit). Complete protein source.
Greek Yogurt: Approximately 10g protein per 100g. Higher in protein than regular yogurt.
Tofu: Approximately 8-15g protein per 100g. Varies by firmness; a versatile plant-based protein.
Almonds: Approximately 21g protein per 100g. Also a good source of healthy fats and fiber.
Use Cases:
Fitness Enthusiasts: Tracking protein intake to support muscle gain and recovery.
Diet Management: Ensuring adequate protein intake for satiety and overall health.
Meal Planning: Estimating protein content for daily or weekly meal preparation.
Vegetarians/Vegans: Identifying and quantifying protein from plant-based sources.
Remember that this calculator provides an estimate. For precise nutritional information, always refer to the product packaging or a reliable nutritional database.
var proteinData = {
"chickenBreast": 31,
"salmon": 22,
"beefSteak": 26,
"lentils": 9,
"eggs": 6.5, // per large egg
"greekYogurt": 10,
"tofu": 8, // average for firm tofu
"almonds": 21
};
function calculateProtein() {
var foodItem = document.getElementById("foodItem").value;
var quantity = document.getElementById("quantity").value;
var resultDiv = document.getElementById("result");
// Clear previous results
resultDiv.innerHTML = "Your estimated protein intake will appear here.";
resultDiv.style.color = "#004a99";
resultDiv.style.backgroundColor = "#e9ecef";
// Validate inputs
var quantityNum = parseFloat(quantity);
if (isNaN(quantityNum) || quantityNum <= 0) {
resultDiv.innerHTML = "Please enter a valid quantity.";
resultDiv.style.color = "red";
return;
}
var proteinPer100g = proteinData[foodItem];
if (proteinPer100g === undefined) {
resultDiv.innerHTML = "Error: Protein data not found for selected item.";
resultDiv.style.color = "red";
return;
}
var estimatedProtein = 0;
if (foodItem === "eggs") {
// Eggs are measured by unit, not grams in this context
estimatedProtein = proteinPer100g * quantityNum;
} else {
// Other items are measured in grams
estimatedProtein = (proteinPer100g / 100) * quantityNum;
}
// Display the result
resultDiv.innerHTML = "Estimated Protein: " + estimatedProtein.toFixed(1) + " grams";
resultDiv.style.color = "#28a745"; // Success green for result
resultDiv.style.backgroundColor = "#f0fff0"; // Light green background
}