Protein Foods: Calories & Macros per Serving
Protein is the macro most people under-log. A "chicken breast" can be 120 grams or 250 grams, and the calorie difference between those two is bigger than most snacks. This page lists every protein source in our database with calories and macros per realistic serving — the cooked portion you actually put on a plate — plus per-100g values so you can scale to whatever your kitchen scale says.
If you track calories, protein foods are where precision pays off most. They anchor satiety, protect muscle in a deficit, and usually carry hidden fat (skin, marbling, cooking oil) that quietly inflates your day. Use the table to compare lean and fatty cuts side by side, then click through to any food for its full nutrition label, serving conversions, and how it fits weight-loss and muscle-gain targets.
Every figure comes from USDA FoodData Central, so the numbers match what a dietitian — or a good tracking app — would use.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Bacon | 2 slices (16g, cooked) | 75468/100g | 5.4g | 0.3g | 5.6g |
| Chicken Breast (cooked) | 100g (cooked, skinless) | 165165/100g | 31g | 0g | 3.6g |
| Sirloin Steak | 100g (cooked, lean) | 183183/100g | 30.6g | 0g | 5.8g |
| Turkey Breast (roasted) | 100g (roasted, skinless) | 147147/100g | 30.1g | 0g | 2.1g |
| Ground Turkey (cooked) | 100g (cooked) | 203203/100g | 27.4g | 0g | 10.4g |
| Pork Tenderloin | 100g (roasted) | 143143/100g | 26.2g | 0g | 3.5g |
| Tilapia | 1 fillet (87g, cooked) | 111128/100g | 22.8g | 0g | 2.3g |
| Lean Ground Beef (93/7) | 100g (cooked) | 182182/100g | 25.6g | 0.1g | 8g |
| Pork Chop | 1 medium chop (145g, cooked) | 303209/100g | 37.1g | 0g | 16.1g |
| Tuna | 100g (canned in water) | 116116/100g | 25.5g | 0g | 0.8g |
| Chicken Thigh (cooked) | 100g (cooked, skinless) | 179179/100g | 24.8g | 0g | 8.2g |
| Sardines (canned in oil) | 1 can, drained (92g) | 191208/100g | 22.6g | 0g | 10.5g |
| Ground Beef (80/20) | 100g (cooked) | 246246/100g | 24g | 0g | 15.9g |
| Ribeye Steak | 100g (grilled) | 285285/100g | 23.9g | 0g | 21.1g |
| Chicken Wings | 4 wings (136g, roasted) | 345254/100g | 32.4g | 0g | 23g |
| Cod | 1 fillet (90g, cooked) | 95105/100g | 20.5g | 0g | 0.8g |
| Shrimp | 3 oz (85g, cooked) | 101119/100g | 19.4g | 1.3g | 1.4g |
| Salmon | 100g (cooked) | 206206/100g | 22.1g | 0g | 12.4g |
| Tempeh | 100g | 192192/100g | 20.3g | 7.6g | 10.8g |
| Tofu (firm) | 100g (firm, raw) | 144144/100g | 17.3g | 2.8g | 8.7g |
| Ham (sliced) | 2 slices (56g) | 92164/100g | 9.3g | 2g | 4.9g |
| Eggs | 1 large (50g) | 72143/100g | 6.3g | 0.4g | 4.8g |
| Egg Whites | 3 large whites (99g) | 5152/100g | 10.8g | 0.7g | 0.2g |
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Frequently Asked Questions
How much protein should I eat per day?
A common evidence-based range is 1.6–2.2 g of protein per kilogram of body weight for people who train, and around 0.8–1.2 g/kg as a minimum for sedentary adults. For a 75 kg person who lifts, that's roughly 120–165 g per day, spread across 3–5 meals.
Are the calories listed for raw or cooked portions?
Each food page states its serving basis explicitly. Cooking changes weight (meat loses water, rice gains it), so always check whether your log entry matches the state of the food on your plate — it's one of the most common tracking errors.
Which protein foods are best for weight loss?
Lean sources with the highest protein-per-calorie ratio: white fish, chicken breast, egg whites, and non-fat Greek yogurt. They deliver 20+ g of protein for under 150 calories per serving, which keeps you full while staying inside a deficit.
Does protein timing matter as much as total intake?
Total daily protein matters far more than timing. That said, spreading intake into doses of roughly 25–40 g per meal appears slightly better for muscle protein synthesis than one giant serving, and it makes logging easier too.