Protein amounts depend on the food and serving. For example, the USDA records used below give about 31 g for 100 g of roasted chicken breast and 13.5 g for 150 g of boiled lentils.
“High protein” becomes more useful when you name the portion. A large bowl, one egg and 100 grams of chicken are very different servings. The examples below show both food weight and protein so you can compare them fairly.
Protein amounts by serving
| Food and preparation | Serving weight | Protein | Data record |
|---|---|---|---|
| Chicken breast, meat only, roasted | 100 g cooked | 31.0 g | USDA 171477 |
| Hard-boiled whole egg | 50 g edible portion | 6.3 g | USDA 173424 |
| Plain nonfat Greek yogurt, CHOBANI record | 170 g | 16.2 g | USDA 171312 |
| Lentils, boiled without salt | 150 g cooked | 13.5 g | USDA 172421 |
| Edamame, frozen, prepared | 100 g | 11.9 g | USDA 168411 |
These are examples, not fixed values for every brand or recipe. Check your package label for branded foods and match raw or cooked weight to the record you use. Sources: USDA FoodData Central, accessed September 29, 2026.
How to calculate a different portion
Protein in your portion = protein per 100 g × portion weight ÷ 100. For the roasted chicken record, 120 g contains about 37.2 g of protein: 31 × 120 ÷ 100. Logging a cooked portion against a raw-food entry can give a misleading result because cooking changes water weight.
Breakfast example
Two 50 g hard-boiled eggs plus 170 g of the Greek yogurt above provide approximately 28.8 g of protein, before any bread, fruit or other additions. It is one way to plan a breakfast; choose foods that suit your diet and appetite.
Plant-based example
A meal containing 150 g of the cooked lentils and 100 g of the prepared edamame above contributes approximately 25.4 g. Those are ingredient totals, not the full nutrition of a finished recipe. Tofu, tempeh, beans and other foods offer additional options; use their own labels or records.
Use food variety to make tracking sustainable
Keep several familiar options instead of relying on a single food every day. Compare price, preparation time and serving size as well as protein. Try logging your usual meals for a week, then identify one meal where a small change would help.
Choose a starting target with the calculator, or learn how to track protein without focusing on calories.
About these examples
The serving arithmetic is based on the linked USDA records. This guide was prepared by the app's creator and is general information, not an individualized meal plan.
Logging example: a cooked portion
Suppose you weigh 120 g of cooked chicken. The USDA example above gives 37.2 g of protein for that amount, but an app entry may use a different food record or preparation. In the app, choose Add Protein → Browse the library, find the closest food and check its raw/cooked setting before entering the amount. Compare the displayed value with the record or label you intend to use.
Avoid entering the whole package weight if you ate only part of it, or using a raw weight against a cooked entry. For packaged yogurt, the label on your actual product is a better match than a generic example. See the library walkthrough for the app steps.