Do you even protein, bro?
"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.
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.
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 |