Do you even protein, bro?
What's your daily protein goal?
"Eat your bodyweight in grams of protein per day" is the rule of thumb for healthy adults. So if you weigh between 65-75 kilograms, you should try to eat about 70g of protein per day.
grams
What did you eat today?
Or what do you plan to eat today?
Select a food item to add to the table below. You can also add a "new" food item that is not in the list.
| Food Item | Quantity | Serving size | Protein (g) |
|---|
Total Protein: 0.0g
You need 70.0g more to reach your goal of 70.0g.
Protein Content Table
The default table has been put together in the Indian context by @thatgurjot for personal use. You can edit the table to suit your needs. All changes get saved locally on your device.
| Serving size | |||
|---|---|---|---|
| Meat and Fish | Chicken, Lamb | 25 | 100g |
| Meat and Fish | Fish | 7 | 28g |
| Eggs and Dairy | Egg | 6 | 1 egg |
| Eggs and Dairy | Greek yogurt (plain) | 7 | 100g |
| Eggs and Dairy | Paneer (cottage cheese) | 18 | 100g |
| Eggs and Dairy | Milk (buffalo/cow including lactose free) | 3 | 100mL |
| Eggs and Dairy | Curd | 4 | 100g |
| Eggs and Dairy | Sugar free pudding, made with milk | 4 | 120mL |
| Eggs and Dairy | Almond milk | 1.7 | 100mL |
| Eggs and Dairy | Soy milk | 3 | 100mL |
| Legumes and Beans | Lentils | 9 | 100g |
| Legumes and Beans | Kidney beans | 8.7 | 100g |
| Legumes and Beans | Chickpeas | 14.5 | 100g |
| Legumes and Beans | Black gram (raw) | 25 | 100g |
| Legumes and Beans | Black gram (cooked) | 7.5 | 100g |
| Nuts and Seeds | Peanut butter | 8 | 30g |
| Nuts and Seeds | Nuts, Sunflower seeds | 5 | 28g |
| Grains and Cereals | Bread (white, atta, multi-grain) | 3 | 1 slice (28g) |
| Grains and Cereals | Cereal/corn flakes | 2 | 30g |
| Grains and Cereals | Cereal with milk (including muesli) | 8.5 | 30g + 200mL |
| Grains and Cereals | Quinoa | 15.3 | 40g |
| Grains and Cereals | Oats | 4.7 | 40g |
| Grains and Cereals | Pasta | 13 | 100g |
| Grains and Cereals | Rice | 2.3 | 100g |
| Protein supplements | Protein powder (light) | 15 | 35g (1 scoop) |
| Protein supplements | Protein powder | 25 | 35g (1 scoop) |
| Protein supplements | Protein bar | 20 | 65g |
| Protein supplements | Protein bar (light) | 13 | 50g |
| Protein supplements | Protein bar (mini) | 6 | 27g |
| Other | Hummus | 2 | 2tbsp (30g) |
| Other | Tofu | 17 | 100g |
Brought to you by buzo.tools with generous help from AI.