Per 100 g or per 100 kcal?
Protein per 100 g shows how concentrated a food is. Protein per 100 kcal shows how “clean” it is: how much protein you get for the energy. During fat loss the second number matters most — peanuts have a lot of protein per 100 g, but they come with a lot of fat and calories.
Add your own prices
Prices change and differ between shops and countries, so Gymvert does not show average prices. If you want to compare costs, tap “Add my price” and enter the price and pack weight from the label — Gymvert calculates the price of 100 g protein and remembers it in this browser.
Tips
- Combine sources during the day: legumes with grains give a complete protein.
- Dairy, eggs, fish and lean meat are among the easiest ways to reach your target.
- Protein powder is convenient, but food comes first.
Questions and answers
Which food has the most protein?
Per 100 g: protein powders, then lean meat, fish, seitan and hard cheese. Per calorie: egg whites, white fish, shrimps, chicken and turkey breast, quark and skyr.
How much protein do I need a day?
For people who train, about 1.6–2.2 g per kg of body weight. The calorie calculator shows your number and fills it in here.
Are plant proteins enough?
Yes, if you eat different plant foods during the day — legumes, soy, grains and seeds. Plant diets often need a slightly higher total.
How it is calculated: sources
- USDA FoodData Central.
- Fineli — Finnish Food Composition Database, Finnish Institute for Health and Welfare (THL).
- Jäger R et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.