Protein.

Side-by-side comparison

What does 30 g of protein look like across five foods?

The portion changes with the specific food record. Each value uses the same 30 g target and a cited USDA source.

Chicken breast≈135 g · ≈140 kcalAtlantic salmon≈150 g · ≈290 kcalGreek yogurt≈340 g · ≈320 kcalCottage cheese≈260 g · ≈265 kcalFirm tofu≈330 g · ≈260 kcal
30 g protein comparison, with each food’s specified state
FoodPreparation stateApprox. portionApprox. calories
Chicken breastBoneless, skinless, raw≈135 g (≈4.7 oz)≈140 kcal
Atlantic salmonFarm-raised, raw≈150 g (≈5.2 oz)≈290 kcal
Greek yogurtPlain, whole milk≈340 g (≈12.1 oz)≈320 kcal
Cottage cheeseFull fat, large or small curd≈260 g (≈9.1 oz)≈265 kcal
Firm tofuFirm; prepared with calcium sulfate and magnesium chloride (nigari)≈330 g (≈11.7 oz)≈260 kcal

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