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Protein food Calories
Generic high-protein food/meal item
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein food (50 g) has 200 calories. That works out to 400 calories per 100 g. It contains 17.5 g of carbs, 15 g of protein, 6 g of fat and 2.5 g of fiber. Its 160 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Protein food Nutrition Facts
Selected: 1 serving (medium) · 50 g
200
KCAL / 50G
Carbs
17.5g
· 6% DV
Protein
15g
· 30% DV
Fat
6g
· 8% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 33% · Fat 29%
Protein food nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 2.5 g | 9% |
| Protein | 15 g | 30% |
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 food?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 200 kcal |
| 1 tablespoon (shredded) | 15 g | 60 kcal |
| 1 ounce (small) | 28 g | 112 kcal |
| 2 tablespoon (double) | 30 g | 120 kcal |
| 1 pack (mini) | 40 g | 160 kcal |
| 1 pack (medium) | 80 g | 320 kcal |
| 1 cup (medium) | 90 g | 360 kcal |
| 100 g | 100 g | 400 kcal |
| 1 bottle (large) | 250 g | 1000 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Protein food
What does “protein food” mean?
A protein food is a broad term for a food or meal highlighted for its protein content, not one fixed recipe or standardized product. Its ingredients, texture and best way to serve it depend on the specific item.
Is protein food the same as protein powder?
No, protein food is not necessarily protein powder. Protein powder is a concentrated ingredient added to drinks or recipes, while protein food can be a ready-to-eat item or a complete meal.
Can protein food help build muscle?
Yes, protein food can contribute protein needed for muscle repair and growth. It does not build muscle on its own; progressive strength training and an adequate overall diet also matter.
Can protein food replace a meal?
Some protein foods can work as a meal if they provide enough variety and substance, but the name alone does not guarantee that. Pair a small or narrow option with vegetables, fruit or grains as appropriate.
Is protein food good for weight loss?
Protein food can fit into a weight-loss plan, and a protein-containing meal may help some people feel satisfied. It does not cause weight loss by itself, and the portion and the rest of the diet still count.
What is the best way to add protein food to a meal?
Add protein food alongside vegetables and a source of whole grains or another filling carbohydrate. This makes it easier to build a more complete meal than eating the protein item by itself.
Should you eat protein food before or after a workout?
Protein food can be eaten before or after a workout; there is no required timing for everyone. Choose a pre-workout option that sits comfortably, or include it in your usual meal after exercise.
Can protein food be eaten for breakfast?
Yes, protein food can be part of breakfast. Serve it with fruit, vegetables or whole-grain bread to make the meal more varied, choosing pairings that suit the particular product.
Can you make protein food at home?
Yes, you can make a protein-rich meal at home, though “protein food” does not name one specific recipe. Combine ingredients such as eggs, beans, tofu or yogurt with vegetables or grains.
How should protein food be stored after opening?
Store protein food according to whether it is shelf-stable, refrigerated or already prepared. Follow the package instructions, and refrigerate opened or cooked food promptly rather than leaving it out for an extended period.
Protein food Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B3
2.25mg · 14% DV
Biotin
4µg · 13% DV
B5
0.6mg · 12% DV
Minerals
Phosphorus
160mg · 23% DV
Manganese
0.3mg · 13% DV
Selenium
7µg · 13% DV
Copper
0.1mg · 11% DV
Sodium
160mg · 7% DV
Potassium ⭐
190mg · 6% DV
Protein food Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein food
To burn the 200 calories in 1 serving (medium) (50 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 food?
Protein food is a broad label for a prepared or portioned item that emphasises protein, rather than the name of one traditional recipe. Its ingredients, flavour and texture depend on the particular product; it may use animal or plant protein sources. Check the package to see what kind of product you have and how it is intended to be served.
It can work as a quick snack or as part of a meal, paired with vegetables, salad or bread for a more rounded plate. It is protein-dense, with 30 g of protein per 100 g, but also provides substantial energy. Since products under this name can vary, use the serving guidance on the label when deciding how much to have.
How Nutritious Is Protein food?
Nutrient density
Medium
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 food Processed?
NOVA 3
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 food Contain Allergens?
Contains these allergens:
Which Diets Is Protein food Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein food Fat Profile
SATURATED
1.25g
MONOUNSATURATED
2.05g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Compare Protein food
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Nutrition data compiled from USDA FoodData Central and scientific sources.