Protein data, made usable

Hit a protein target without guessing the portion.

Choose a food and protein target. See the approximate portion, calories, and underlying USDA data.

Calculate a protein portionCompare 30 g

Protein Portion Calculator

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Convert a protein target you choose into an approximate amount of one specified food.

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≈135 g

≈4.7 oz · ≈140 kcal

Chicken breast, boneless, skinless, raw

Source: USDA FoodData Central · FDC ID 2646170 · retrieved 2026-08-14

Approximate value. Calculated from the selected USDA FoodData Central record. Actual nutrition varies by product, preparation, and serving.

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Cited source

Each food is tied to a specific USDA FoodData Central record and retrieval date.

Visible math

Portions use one clear formula, with the unrounded calculation available in the tool.

Specified state

Records state raw, fat level, or preparation details rather than silently combining foods.