• 24 April 2024

Protein (gr) /100 kcal (calories) of food

Calories /100 gr Protein /100gr



What are the foods with high protein?

Every food is made up of proteins, carbohydrates, and fat.

  • 1 g of protein gives 4 calories
  • 1 gram of carbohydrate gives 4 calories
  • 1 g of fat gives 9 calories

Each food per 100 calories has a specific ratio of protein – carbohydrate – fat. Any of the three ingredients is more than the others, giving the corresponding character to the food. If a portion of food had equal amounts of all three components it should be about 33% protein, 33% fat, and 33% carbohydrates. Empirically, for a food to be considered high in protein, the calories it gives us should be at least 34% from protein.

However, in order to meet the needs of a high-protein diet, we can also use foods with a lower overall protein ratio (eg legumes, eggs, milk, quinoa). A good indicator to distinguish high protein foods is the content per 100 calories.


100 calories chicken (63 g grilled breast)

80 calories from protein (20 gr x 4 kcal/gr)

19.9 calories from fat (2.2 gr X 9kcal/gr)

So chicken is about 80% protein – 20% fat – 0% carbohydrate. It is a high-protein food.




100 calories boiled egg or omelet without oil (65 g or 1+ 1/3 large eggs):

33.6 calories from protein (8.4 g)

62.1 calories from fat (6.9 gr)

2.88 calories from carbohydrates (0.8 gr)

Well, the egg is about 62% fat-34% protein-3% carbohydrate. It is a food high in fat.

However, it has satisfactory protein content (33-34%) and is low in calories. [ Full nutritional analysis and benefits of the egg here ]


100 calories walnuts cleaned (15 g):

9.6 calories of protein (2.4 g)

82 calories from fat (9.11 g)

8.4 calories from carbohydrates (2.1 g)

So walnuts are about 82% fat – 10% protein – 9% carbohydrate.  It is a high-fat food.

[Read about walnuts and their health benefits here ]

How much protein do you need per day?

Enter your weight and goal (muscle mass maintenance or gain) and see what the recommended protein intake is according to the literature.

Click on the button to go to the online protein calculation

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