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Protein Intake Calculator

Do you know how much of protein needs to be added in your daily diet? Since your body cannot store protein, it has to be taken in your diet. Protein is an essential macronutrient (macronutrients provide energy and include fat and carbohydrates) that is used for the growth and repair of the body. Protein works as an enzyme, works as carrier of signals from one part of the body to another and to form structures such as muscles. In short, proteins are like the bricks of the building. Protein also provides energy and each gram of protein contains 4 calories.


What is complete and incomplete protein?
Complete protein food sources contain all the essential amino acids. Essential amino acids cannot be synthesised by your body and hence must be taken from the diet. Animal based foods like meat, poultry, fish, milk, eggs and cheese are some of the examples of complete protein sources. On the contrary, foods such as beans, lentils and soy products lack at least one of the essential amino acids and these are considered as sources of incomplete protein.

Medindia's Protein Intake Calculator displays the amount of recommended protein intake for different age groups including newborn babies, children, teenagers, adults, pregnant and breastfeeding women, and bodybuilders. It also lists protein rich foods.

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Protein Intake for*
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Protein Rich Foods

Food Items, 100 g Protein, g

Beef Products

Beef, cured, breakfast strips, cooked 31.3
Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw 23.13
Beef, grass-fed, strip steaks, lean only, raw 23.07
More Protein, g Rich Foods          View All
Oat bran, raw 17.3
Wheat bran, crude 15.55
Wild rice, raw 14.73
Quinoa, uncooked 14.12
Rice bran, crude 13.35
Sorghum 11.3
Millet, raw 11.02
Millet flour 10.75
Barley malt flour 10.28
Corn, yellow 9.42
Rice, brown, long-grain, raw 7.94
Sorghum flour 7.87
Rice, brown, medium-grain, raw 7.5
Wheat, sprouted 7.49
Rice flour, brown 7.23
Rice, white, short-grain, raw 6.5
Rice flour, white 5.95
Cheese, swiss 26.93
Milk, dry, whole, with added vitamin D 26.32
Milk, dry, whole, without added vitamin D 26.32
Cheese, cheddar 24.9
Egg, yolk, raw, fresh 15.86
Egg, whole, raw, fresh 12.56
Egg, white, raw, fresh 10.9
Milk, sheep, fluid 5.98
Cheese, cream 5.93
Milk, indian buffalo, fluid 3.75
Fish, tuna, fresh, yellowfin, raw 24.4
Fish, salmon, sockeye, untreated, raw 22.56
Fish, roe, mixed species, raw 22.32
Crustaceans, crab, queen, raw 18.5
Fish, cod, Pacific, raw 15.27
Goat, raw 20.6
Veal, ground, raw 19.35
Lamb, ground, raw 16.56
Lamb, variety meats and by-products, brain, raw 10.4
Soy protein isolate 80.69
Soybeans, mature seeds, raw 36.49
Winged beans, mature seeds, raw 29.65
Peanuts, all types, raw 25.8
Lentils, raw 25.8
Mungo beans, mature seeds, raw 25.21
Lentils, pink, raw 24.95
Beans, kidney, all types, mature seeds, raw 23.58
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw 23.52
Beans, white, mature seeds, raw 23.36
Beans, black, mature seeds, raw 21.6
Beans, pinto, mature seeds, raw 21.42
Ground Turkey, fat free, raw 23.57
Pheasant, raw, meat only 23.57
Emu, ground, raw 22.77
Turkey, whole, meat only, raw 22.64
Chicken, ground, raw 17.44
Duck, wild, meat and skin, raw 17.42
Chicken, liver, all classes, raw 16.92
Goose, liver, raw 16.37
Chicken, heart, all classes, raw 15.55
Chicken, skin (drumsticks and thighs), raw 9.58

Important Protein Facts

Approximately 18-20% of the body weight is due to proteins.
The lifespan of proteins is only two days or less.
Hair and nail are made up of a protein called keratin and these have sulphur bonds. More curly the hair the more sulphur links they have.
Protein provides about 10 to 35 percent of calories needed everyday.
High protein intake in people with kidney disease may cause difficulty in eliminating all the waste products of protein metabolism.
High-protein diet may have high fat content that increase your cholesterol level leading to heart disease, stroke and cancer.
High-protein diet sometimes may replace carbohydrate intake leading to nutritional deficiencies and cause health problems like constipation.
Plant proteins lack some of the essential amino acids but they may be healthier than animal based protein as they contain less fat, no cholesterol and plenty of dietary fibre.


Protein for Bodybuilders

Do bodybuilders need extra protein?
Studies have dispelled the belief that bodybuilders or those who wish to get an extra muscle mass require high protein intake. Bodybuilders who do not take extra protein put on muscle at the same rate as those who consume extra protein. In addition high protein intake may put your kidney and liver at risk.


  • http://www.cdc.gov/nutrition/everyone/basics/protein.html#How much protein
  • http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf
  • http://www.choosemyplate.gov/food-groups/protein-foods-why.html
  • http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/protein?open

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