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Protein-rich foods Calories
General high-protein food category
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein-rich foods (150 g) has 375 calories. That works out to 250 calories per 100 g. It contains 12 g of carbs, 30 g of protein, 22.5 g of fat and 1.5 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Protein-rich foods Nutrition Facts
Selected: 1 serving (medium) · 150 g
375
KCAL / 150G
Carbs
12g
· 4% DV
Protein
30g
· 60% DV
Fat
22.5g
· 29% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 32% · Fat 55%
Protein-rich foods nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 375 kcal | |
| Total fat | 22.5 g | 29% |
| Saturated fat | 6.75 g | 34% |
| Trans fat | 0.15 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1.5 g | 5% |
| Protein | 30 g | 60% |
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.
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How Many Calories in 1 Serving of Protein-rich foods?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 375 kcal |
| 2 tablespoon (shredded) | 30 g | 75 kcal |
| 1 piece (small) | 50 g | 125 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (medium) | 100 g | 250 kcal |
| 1 cup (chopped) | 140 g | 350 kcal |
| 1 serving (large) | 250 g | 625 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Protein-rich foods
What are protein-rich foods?
Protein-rich foods include eggs, fish, poultry, meat, dairy products, beans, lentils, tofu, nuts, and seeds. Choosing a mix of animal and plant sources adds variety and provides other useful nutrients as well.
Which protein-rich foods are good for breakfast?
Eggs, Greek yogurt, cottage cheese, and milk are convenient protein-rich foods for breakfast. Add eggs to toast or pair yogurt with oats and fruit for a meal that combines protein with other nourishing foods.
What are the best protein-rich foods for vegetarians?
Eggs and dairy products are useful protein-rich foods for vegetarians, alongside lentils, beans, chickpeas, tofu, and tempeh. Including several of these across meals makes it easier to get protein from varied sources.
Are plant-based protein-rich foods as good as animal sources?
Yes, plant-based protein-rich foods can contribute plenty of protein. Some plant sources have different amino-acid profiles or are less easily digested, so eating a variety of legumes, soy foods, grains, nuts, and seeds is helpful.
Do protein-rich foods help build muscle?
Protein-rich foods provide amino acids that muscles need for repair and growth, but eating them alone does not build muscle. Resistance training and enough overall food are also important for muscle development.
Can protein-rich foods help with weight loss?
Yes, protein-rich foods can make meals more filling and may help with appetite during weight loss. Their effect depends on the overall eating pattern and portions, not simply on adding one protein source.
Do you need to combine plant-based protein-rich foods at every meal?
No, you do not need to combine plant-based protein-rich foods at every meal. Eating a varied mix of legumes, grains, soy foods, nuts, and seeds over the day can provide the range of amino acids your body needs.
Does cooking protein-rich foods destroy their protein?
No, cooking does not destroy the protein in protein-rich foods; heat changes its structure while leaving most of the protein available. Very high heat can dry out meat or fish, so use a suitable cooking method.
Which protein-rich foods can I eat before a workout?
A small serving of yogurt, milk, eggs, or tofu can work as a pre-workout choice. Pair it with an easily digested carbohydrate, such as fruit or toast, if you also need energy for exercise.
Can eating too many protein-rich foods harm your kidneys?
For people with healthy kidneys, eating varied protein-rich foods as part of a balanced diet is generally not a problem. People with kidney disease may need an individualized protein plan and should ask their doctor or dietitian for guidance.
Protein-rich foods Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
6.75mg · 42% DV
Biotin
12µg · 40% DV
B6
0.6mg · 35% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
330mg · 47% DV
Zinc
3.15mg · 29% DV
Copper
0.18mg · 20% DV
Potassium ⭐
420mg · 12% DV
Sodium
270mg · 12% DV
Protein-rich foods Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein-rich foods
To burn the 375 calories in 1 serving (medium) (150 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 Protein-rich foods?
Protein-rich foods are a broad group rather than one specific dish. They include meat, fish, eggs and dairy, as well as plant foods such as beans, lentils, tofu, nuts and seeds. Their flavours, textures and nutritional profiles vary considerably depending on the source and how it is prepared.
Around the world, these foods appear at breakfast, in packed lunches and as part of main meals: think eggs or yoghurt, lentil soup, grilled fish, or beans served with grains. They provide protein, while their fat, fibre and energy content can differ widely. The page’s general reference is 20 g of protein per 100 g, not a value that applies equally to every food in the group. For a lighter meal, choose grilled or steamed options and add vegetables or legumes.
How Nutritious Is Protein-rich foods?
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
Medium
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 Protein-rich foods 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 Protein-rich foods Contain Allergens?
Contains these allergens:
Which Diets Is Protein-rich foods 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
Protein-rich foods Fat Profile
SATURATED
6.75g
MONOUNSATURATED
9.3g
POLYUNSATURATED
3.15g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.