Protein Foods & Nutrition Calculators
Portion logging calculators for protein amounts, serving-size tables, food comparisons, and protein-focused tools — backed by USDA FoodData Central reference data for nutrition journaling.
Featured: Protein in Deli Turkey
See how much protein is in deli turkey by slice, ounce, and 100g — plus calculate how much you need for any protein target.
How Much Deli Turkey Provides Your Protein Target?
Enter a protein goal to see approximately how much deli turkey you would need. Slice estimates are approximate where physical serving size varies.
Food amount
161g
≈ 5.7 oz
Approx. slices
8.1
at ~20g per slice
Calories
168 kcal
Also provides
2.6g fat · 3.5g carbs
Protein Food Categories
Browse protein resources by food type. More foods are added as each page meets our content and data quality standards.
Meat & Poultry
Chicken, turkey, beef, pork, and other animal protein sources with per-serving protein data.
16 foods available
Fish & Seafood
Salmon, tuna, shrimp, and other seafood protein with omega-3 and B12 context.
1 food available
Dairy & Eggs
Eggs, cheese, yogurt, cottage cheese, and other dairy protein sources.
2 foods available
Plant Protein
Tofu, tempeh, and other plant-based protein foods.
1 food available
Legumes
Lentils, chickpeas, beans, and other legume protein sources.
Coming soon
Nuts & Seeds
Almonds, peanuts, and other nut and seed protein sources.
1 food available
Protein Food Pages
Each page provides protein per serving, a protein calculator, target tool, and food-specific information.
Protein in Chia Seeds
Chia seed protein per tbsp, tsp, oz, and 100g with fiber and calorie context. USDA FDC #170554 verified calculators for realistic small servings — honest per-100g vs typical portion framing for food journaling.
Protein in Chicken Breast
Portion logging calculator for chicken breast protein — raw vs roasted selector, protein by ounce and 100g, one-breast estimates, target tools, and USDA-verified reference data for food journaling.
Protein in Chicken Drumsticks
Calculate drumstick protein per piece or weight — skin-on vs meat-only and raw vs roasted selector, one- and two-drumstick estimates, bone-in logging guidance, and USDA-verified references.
Protein in Chicken Legs
Whole leg quarter protein calculator — thigh plus drumstick, not drumstick alone. Skin-on vs meat-only, raw vs roasted, leg vs drumstick comparison, and USDA-verified portion weights for food journaling.
Protein in Chicken Thigh
Portion logging calculator for chicken thigh protein — raw vs roasted and skinless vs skin-on selector, protein by 3–8 oz and per thigh, breast/drumstick comparisons, target tools, and USDA-verified references for food journaling.
Protein in Chicken Wings
Calculate chicken wing protein by wing count or weight — raw vs roasted and skin-on vs meat-only selector, 6-wing and 10-wing estimates, fried vs plain comparisons, and USDA-verified references for food journaling.
Protein in Cod
Cod protein per oz, gram, and fillet with raw vs baked selector, protein target calculator, and fish comparisons. Atlantic cod spans 15.3–22.8g per 100g — USDA FDC #15015, #15016, #174191 verified.
Protein in Cooked Chicken
Cooked chicken protein by cut — breast, thigh, drumstick, and wing roasted selectors, why cooked lists more protein per 100g, post-cook weighing guide, and USDA references for food journaling.
Protein in Deli Turkey
Portion logging calculator for deli turkey protein — by slice, ounce, and 100g. Calculate protein and calories for your portion, find how much deli turkey provides 20–40g protein, and compare USDA product types.
Protein in Egg Whites
Egg white protein per white, cup, tbsp, oz, and 100g with count-based tables (1–6 whites), raw vs cooked references, and protein target calculator. USDA FDC #172183 verified — egg-size and volume logging for food journaling.
Protein in Greek Yogurt
Greek yogurt protein per cup, container, oz, and 100g with nonfat/whole/low-fat selector, protein target calculator, and label guidance. Plain Greek spans 9.0–10.2g per 100g — USDA FDC #170894, #171304, #170903 verified.
Protein in Ground Chicken
Ground chicken protein by oz, ¼ lb, and ½ lb — standard vs breast-only blend selector, raw vs pan-browned cooked, fat-level comparison, and USDA-verified references for food journaling.
Protein in Ground Turkey
Ground turkey protein by 93/7, 85/15, and 99/1 lean ratio — 4 oz, ¼ lb, and 1 lb portions, raw vs pan-broiled selector, chicken and beef comparisons, and USDA-verified data.
Protein in Lean Ground Beef
Portion logging calculator for lean ground beef protein — lean-ratio and raw/cooked selector, protein by 4 oz and 1 lb, target calculator, and USDA-verified reference data for food journaling.
Protein in Raw Chicken
Raw chicken protein before cooking — breast vs thigh raw selectors, cooking yield and weight-loss guide, raw vs cooked mismatch prevention, and USDA references for pre-cook food journaling.
Protein in Rotisserie Chicken
Rotisserie chicken protein by cut — breast, thigh, drumstick, and wing selectors, meat-only portion weights, sodium notes, store-bird logging guide, and USDA-verified references.
Protein in Sirloin Steak
Portion logging calculator for sirloin steak protein — trim and raw/broiled selector, protein by 4 oz and 6 oz, steak-cut comparisons, target tools, and USDA-verified top sirloin references for food journaling.
Protein in Tofu
Portion logging calculator for tofu protein — firmness type selector, block-weight tools, protein by 100g and ounce, target calculator, and USDA-verified reference data for food journaling.
Protein in Turkey Breast
Portion logging calculator for turkey breast protein — raw vs roasted and skinless vs skin-on selector, protein by 3–8 oz and 1 lb, deli vs fresh comparisons, target tools, and USDA-verified references for food journaling.
Protein in Turkey Thigh
Turkey thigh protein per whole thigh, 4 oz, and cup — dark meat vs breast comparison, chicken thigh contrast, skin-on selector, and USDA whole-bird vs retail references.
Protein in Turkey Wings
Turkey wing protein per wing, ounce, and pound — retail vs whole-bird references, chicken wing comparison, skin-on vs meat-only, and USDA-verified portion weights for holiday logging.
Full Nutrition Calculators
Need complete calorie counts, preparation variants, and full vitamin and mineral profiles? Our Nutrition Tools section covers 200+ foods with customizable serving sizes, cooking methods, and add-ons.
Data & Methodology
Protein values come from USDA FoodData Central. Calculations scale linearly from per-100g reference amounts. Slice and piece weights are representative estimates — package labels and kitchen scales provide the most accurate portions for branded products.
Frequently Asked Questions
- What is the Protein section on Food Nutrify?
- The Protein section provides food-specific portion logging calculators and reference data. Each page shows how much protein a food contains by common serving sizes, includes a protein target calculator, and links to our full nutrition calculators for complete macro and micronutrient data.
- Where does the protein data come from?
- Protein values are sourced from USDA FoodData Central and synchronized with our verified nutrition calculators. Serving-size calculations scale linearly from per-100g reference values. Branded product labels may differ — always check your package for the most accurate data.
- How is this different from the Nutrition Tools calculators?
- Nutrition Tools cover complete calorie and nutrient profiles with variants, preparation methods, and add-ons. Protein pages focus specifically on protein amounts, protein density, serving-size tables, and reverse protein-target calculations for people searching for protein in specific foods.
- Can I calculate how much food I need for a protein target?
- Yes. Each protein food page includes a protein target calculator. Enter a goal such as 20g, 30g, or 40g of protein and the tool estimates how much of that food you would need in grams, ounces, and slices where applicable.