Stop guessing. Whether you're tracking macros or just curious, use our instant lookup tool to find the protein, calorie, and serving size data for common high-protein foods.
Instant Database • USDA Estimates
Search 70+ common foods
for instant macros.
Food not found.
Try a basic name like "Chicken" or "Rice".
Values are for cooked weight unless specified.
Not all proteins are created equal. When planning your meals, it is important to consider not just the quantity of protein, but also the quality and bioavailability.
Proteins are made of amino acids. There are 9 "essential" amino acids that your body cannot make on its own.
Protein density refers to how much protein you get per calorie. For example, Chicken Breast is very dense (mostly protein), whereas Peanut Butter is less dense (high protein, but very high fat/calories). If you are trying to lose weight, focus on high-density sources like egg whites, white fish, and lean poultry.
Meat shrinks when cooked as it loses water. 4oz of raw chicken might become 3oz of cooked chicken. Our database specifies "Cooked" for meats to be practical, as most people weigh their food right before eating.
We focus on whole, single-ingredient foods. Processed foods (like protein bars or frozen meals) vary wildly by brand, so it is always best to check the specific nutrition label on the package.
