LoseSize

Guides & Reference Hub

Evidence-based playbooks and USDA portion tables paired directly with our 29 on-device tools.

Deep Dives

Flagship Evidence Guides

Programmatic USDA Reference

Protein Portion & Calorie Lookup by Food (34 Foods)

Click any whole food below to see its exact macros per 4 oz (US serving), 100g, and 1 lb — plus how many ounces or grams you need to hit 20g, 30g, 40g, or 50g of protein. Browse the full dataset, including trace-protein foods, in the Protein Reference Hub.

78g P / 100g 380 kcal

Whey protein powder (typical)

30g protein = 1.3 oz (38g) · ~144 kcal

Portion table →
37g P / 100g 541 kcal

Bacon, cooked

30g protein = 2.9 oz (81g) · ~438 kcal

Portion table →
31g P / 100g 165 kcal

Chicken breast, cooked, skinless

30g protein = 3.4 oz (97g) · ~160 kcal

Portion table →
30.1g P / 100g 135 kcal

Turkey breast, cooked, skinless

30g protein = 3.5 oz (100g) · ~135 kcal

Portion table →
30g P / 100g 350 kcal

Protein bar (typical)

30g protein = 3.5 oz (100g) · ~350 kcal

Portion table →
27g P / 100g 198 kcal

Pork loin, cooked

30g protein = 3.9 oz (111g) · ~220 kcal

Portion table →
26.1g P / 100g 217 kcal

Ground beef 90% lean, cooked

30g protein = 4.1 oz (115g) · ~250 kcal

Portion table →
25.9g P / 100g 209 kcal

Chicken thigh, cooked, skinless

30g protein = 4.1 oz (116g) · ~242 kcal

Portion table →
25.5g P / 100g 116 kcal

Tuna, canned in water

30g protein = 4.2 oz (118g) · ~137 kcal

Portion table →
25.1g P / 100g 588 kcal

Peanut butter, smooth

30g protein = 4.2 oz (120g) · ~706 kcal

Portion table →
24.9g P / 100g 403 kcal

Cheddar cheese

30g protein = 4.2 oz (120g) · ~484 kcal

Portion table →
22.2g P / 100g 300 kcal

Mozzarella, part-skim

30g protein = 4.8 oz (135g) · ~405 kcal

Portion table →
21.2g P / 100g 579 kcal

Almonds, raw

30g protein = 5.0 oz (142g) · ~822 kcal

Portion table →
20.4g P / 100g 208 kcal

Salmon, cooked

30g protein = 5.2 oz (147g) · ~306 kcal

Portion table →
20.3g P / 100g 192 kcal

Tempeh

30g protein = 5.2 oz (148g) · ~284 kcal

Portion table →
16.9g P / 100g 389 kcal

Rolled oats, dry

30g protein = 6.3 oz (178g) · ~692 kcal

Portion table →
15.8g P / 100g 144 kcal

Tofu, firm

30g protein = 6.7 oz (190g) · ~274 kcal

Portion table →
15.2g P / 100g 654 kcal

Walnuts

30g protein = 6.9 oz (197g) · ~1288 kcal

Portion table →
13g P / 100g 247 kcal

Whole-wheat bread

30g protein = 8.1 oz (231g) · ~571 kcal

Portion table →
12.6g P / 100g 155 kcal

Egg, hard-boiled

30g protein = 8.4 oz (238g) · ~369 kcal

Portion table →
11g P / 100g 81 kcal

Cottage cheese, low-fat 1%

30g protein = 9.6 oz (273g) · ~221 kcal

Portion table →
10.2g P / 100g 59 kcal

Greek yogurt, nonfat, plain

30g protein = 10.4 oz (294g) · ~173 kcal

Portion table →
10g P / 100g 250 kcal

Bagel, plain

30g protein = 10.6 oz (300g) · ~750 kcal

Portion table →
9g P / 100g 116 kcal

Lentils, cooked

30g protein = 11.7 oz (333g) · ~386 kcal

Portion table →
9g P / 100g 265 kcal

White bread

30g protein = 11.7 oz (333g) · ~882 kcal

Portion table →
8.9g P / 100g 132 kcal

Black beans, cooked

30g protein = 11.9 oz (337g) · ~445 kcal

Portion table →
8.9g P / 100g 164 kcal

Chickpeas, cooked

30g protein = 11.9 oz (337g) · ~553 kcal

Portion table →
7.8g P / 100g 546 kcal

Dark chocolate, 70–85%

30g protein = 13.6 oz (385g) · ~2102 kcal

Portion table →
5.8g P / 100g 158 kcal

Pasta, cooked

30g protein = 18.2 oz (517g) · ~817 kcal

Portion table →
4.4g P / 100g 120 kcal

Quinoa, cooked

30g protein = 24.1 oz (682g) · ~818 kcal

Portion table →
4.3g P / 100g 49 kcal

Kale, raw

30g protein = 24.6 oz (698g) · ~342 kcal

Portion table →
3.4g P / 100g 34 kcal

Milk, skim

30g protein = 31.1 oz (882g) · ~300 kcal

Portion table →
3.2g P / 100g 61 kcal

Milk, whole (3.25%)

30g protein = 33.1 oz (938g) · ~572 kcal

Portion table →
3.1g P / 100g 22 kcal

Mushrooms, white, raw

30g protein = 34.1 oz (968g) · ~213 kcal

Portion table →