Protein Calculator
This protein calculator is designed to help you calculate your daily protein needs for a healthy diet.
Healthy Chef Protein Calculator
Get practical estimates for your daily dietary protein intake.
What is protein?
Proteins are made up of organic compounds called amino acids and are essential nutrients you can’t live without. Whenever the body is growing, repairing or replacing tissue, protein is involved. Proteins are found in your skin, bones, muscle and all your organ tissue. In addition, they are used to produce hormones, enzymes and haemoglobin that carry oxygen in the blood.
Protein helps to:
- Support weight loss + healthy metabolism
- Keep blood sugars stable
- Curb appetite
- Maintain a healthy Immune system
- Build and repair the body
- Support new growth and maintenance
- Sustain lean muscle
- Prevent muscle wastage
- Assist in hormone production
- Assist recovery from sport or illness
- Keep you fuller for longer
How much do we need?
The amount you consume each day varies slightly depending on your age, weight and activity level. Basically it’s all about getting a good balance of quality protein over the course of a day that’s important for good health.
Good sources of protein
| Food Name | Portion | Protein (grams) |
|---|---|---|
| Fish | ||
| Fish, White, steamed | 100 g (3 ½ oz) | 23 |
| Salmon steamed / poached | 100 g (3 ½ oz) | 28 |
| Tinned salmon in water | 100 g (3 ½ oz) | 22 |
| Tinned tuna in water | 100 g (3 ½ oz) | 23 |
| Tinned Sardines | 100 g (3 ½ oz) | 21 |
| Meat | ||
| Beef / lean, fillet grilled | 100 g (3 ½ oz) | 32 |
| Beef / Lean, mince | 100 g (3 ½ oz) | 27 |
| Game meat | 100 g (3 ½ oz) | 31 |
| Poultry | ||
| Chicken Breast, grilled | 100 g (3 ½ oz) | 30 |
| Turkey, breast roasted | 100 g (3 ½ oz) | 29 |
| Eggs | ||
| Whole Egg / boiled | 2 eggs | 12 |
| Egg Whites | 4 egg whites | 14 |
| Dairy | ||
| Healthy Chef ‘Pure Native WPI Natural’ | 1 serve (28 g) | 28 |
| Healthy Chef ‘Pure Native WPI Vanilla’ | 1 serve (28 g) | 26 |
| Healthy Chef ‘Pure Native WPI Chocolate’ | 1 serve (28 g) | 24 |
| Yogurt Natural, Greek Style | 100 g (½ cup) | 5 |
| Yoghurt Natural, low fat | 100 g (½ cup) | 6 |
| Milk, Skim | 125 ml (½ cup) | 4 |
| Cheese, Cottage, 1% Fat | 100 g (½ cup) | 18 |
| Cheese, ricotta reduced fat | 100 g (½ cup) | 12 |
| Vegan (plant based) | ||
| Healthy Chef ‘Organic Pea Protein’ | 1 serve (28 g) | 22.8 |
| Spirulina | 10 g (1 tablespoon) | 5.4 |
| Chickpea / boiled | 100 g (½ cup) | 6 |
| Lentil / boiled | 100 g (½ cup) | 5 |
| Green peas, fresh boiled | 100 g (½ cup) | 5 |
| Beans/boiled | 100 g (½ cup) | 8 |
| Baked beans | 86 g (½ cup) | 5 |
| Soybeans (edemame) /steamed | 100 g (½ cup) | 14.3 |
| Soymilk, plain | 125 ml (½ cup) | 4 |
| Tempeh | 100 g (3 ½ oz) | 16 |
| Tofu, firm | 100 g (3 ½ oz) | 12 |
| Almonds / natural | 50g ( 1 ½ oz) | 10 |
| Sunflower seed / natural | 50 g( 1 ½ oz) | 11 |
| Pumpkin seed / natural | 50 g (1 ½ oz) | 12 |
| Quinoa / cooked | 100 g (3 ½ oz) | 4 |
Disclaimer
See your health practitioner for a full medical check-up before embarking on any new diet and fitness program. The healthy chef website is for your general information on how to eat healthy delicious food. It is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical conditions, nor should it be used for therapeutic purposes. The information is not a substitute for independent professional advice and should not be used as an alternative to professional health care. If you have a particular medical condition, or are concerned about advice on the website or the suitability of any product purchased from the healthy chef Pty Ltd , please consult a healthcare professional.
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