Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Dinner (high protein) Calories
High-protein dinner supports muscle growth and keeps you full longer.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dinner (high protein) (300 g) has 420 calories. That works out to 140 calories per 100 g. It contains 24 g of carbs, 54 g of protein, 10.5 g of fat and 7.5 g of fiber. Its 2.1 µg of B12 covers 87% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Dinner (high protein) Nutrition Facts
Selected: 1 serving (medium) · 300 g
420
KCAL / 300G
Carbs
24g
· 9% DV
Protein
54g
· 108% DV
Fat
10.5g
· 13% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 53% · Fat 23%
Dinner (high protein) nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 660 mg | 29% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 7.5 g | 27% |
| Protein | 54 g | 108% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Dinner (high protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 420 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 180 g | 252 kcal |
| 1 serving (small) | 200 g | 280 kcal |
| 1 piece (medium) | 250 g | 350 kcal |
| 1 bottle (medium) | 330 g | 462 kcal |
| 1 piece (large) | 350 g | 490 kcal |
| 1 pack (large) | 400 g | 560 kcal |
| 1 serving (large) | 450 g | 630 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Dinner (high protein)
What should you eat for a high-protein dinner?
Choose a protein-rich main such as fish, chicken, eggs, tofu, beans, or lentils, then add vegetables. Include rice, potatoes, or another satisfying side if it suits your appetite and activity that day.
What are easy high-protein dinner ideas?
Easy high-protein dinner ideas include salmon with vegetables, chicken stir-fry, bean chili, an egg frittata, or tofu with greens. Using frozen vegetables or canned beans can make these meals quicker without requiring a complicated recipe.
How do you make a high-protein dinner for meal prep?
Cook a few portions of a protein such as chicken, tofu, or lentils, and store them separately from vegetables and grains. Reheat only what you need, and add sauces or fresh toppings at serving time to keep the meal appealing.
Does a high-protein dinner help build muscle?
A high-protein dinner can contribute to muscle repair and growth, especially when paired with regular resistance training. It is one part of your daily eating pattern, so include protein at other meals rather than relying on dinner alone.
Can a high-protein dinner help with weight loss?
Yes, a high-protein dinner may help you feel satisfied and make it easier to manage portions. It supports weight loss only as part of an eating pattern that creates a sustainable energy deficit, not because protein at dinner has a special effect.
What are good vegetarian high-protein dinner options?
Good vegetarian high-protein dinners include lentil curry, bean chili, tofu stir-fry, tempeh bowls, and eggs with vegetables. Add yogurt or cheese if you eat dairy, or combine legumes with grains for a filling plant-based meal.
What should you eat for a high-protein dinner after a workout?
After a workout, choose a high-protein dinner such as chicken with potatoes, tofu with rice and vegetables, or eggs with whole-grain toast. Pairing protein with a carbohydrate source can make the meal more useful for recovery and replenishing energy.
Is it okay to eat a high-protein dinner late at night?
Yes, eating a high-protein dinner late is generally fine. A large or rich meal close to bedtime may cause discomfort for some people, so choose a lighter portion if you notice that late meals affect your sleep or digestion.
What sides go well with a high-protein dinner?
Vegetables, salad, potatoes, rice, or whole grains pair well with a high-protein dinner. Choose sides that complement the main ingredient and make the meal satisfying; for example, serve bean chili with vegetables or fish with roasted potatoes.
Can a high-protein dinner improve sleep?
A high-protein dinner is not a sleep treatment, and eating extra protein does not reliably improve sleep. A balanced, comfortable-sized meal may help you avoid going to bed hungry, while a heavy meal right before bed can feel uncomfortable.
Dinner (high protein) Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
Vitamin K
66µg · 55% DV
B5
2.1mg · 42% DV
B2
0.54mg · 42% DV
Minerals
Phosphorus
510mg · 73% DV
Selenium
21µg · 38% DV
Zinc
3.3mg · 30% DV
Potassium ⭐
1020mg · 30% DV
Sodium
660mg · 29% DV
Dinner (high protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dinner (high protein)
To burn the 420 calories in 1 serving (medium) (300 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dinner (high protein)?
Dinner (high protein) describes a style of evening meal rather than one fixed recipe: a protein-rich main, often served with vegetables and a suitable side. Depending on the cook and dietary preference, the protein might come from meat, fish, eggs, beans, lentils or tofu, so the ingredients and overall character can vary considerably.
Across many English-speaking households, it might be grilled fish with vegetables, chicken with a grain, or a bean-based bowl; portions and accompaniments differ by region. The emphasis is on protein, which can make the meal satisfying, while vegetables add fibre and freshness. For a lighter plate, favour grilled, baked or stewed ingredients and keep rich sauces modest.
How Nutritious Is Dinner (high protein)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dinner (high protein) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dinner (high protein) Contain Allergens?
No known major allergens
Which Diets Is Dinner (high protein) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Dinner (high protein) Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.3g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
Compare Dinner (high protein)
Foods Similar to Dinner (high protein)
Have another question about Dinner (high protein)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.