Protein per 100 calories Calculator

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.

 EXAMPLE 1

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.

 EXAMPLE 2

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 ]

EXAMPLE 3

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 ]