Protein Density Calculator
Discover how protein-dense your food really is. Enter the calories and protein content to see if your food is protein-forward or calorie-dense.
Enter values to calculate protein density
Protein Density Scale
| Label | Description | % of Calories | g per 100 kcal |
|---|---|---|---|
| Trace Protein | Almost no protein | 0–10% | 0.0–2.5g |
| Low Protein | Light protein | 10–20% | 2.5–5.0g |
| Moderate Protein | Balanced, not protein-focused | 20–30% | 5.0–7.5g |
| High Protein | Strong protein per calorie | 30–45% | 7.5–11.0g |
| Protein-Packed | Protein-forward | 45–60% | 11.0–15.0g |
| Protein-Heavy | Protein-dense and lean | 60–75% | 15.0–18.8g |
| Max Protein | Nearly pure protein | 75%+ | 18.8g+ |
Frequently Asked Questions
What is protein density and why does it matter?
Protein density is the percentage of calories in a food that come from protein. It helps you identify foods that provide more protein per calorie, which is important for muscle building, weight management, and overall health. High protein density foods help you meet your protein goals without consuming excess calories.
How do I calculate protein density percentage?
To calculate protein density, multiply the grams of protein by 4 (since protein has 4 calories per gram), then divide by total calories and multiply by 100. For example: A food with 20g protein and 200 calories has a protein density of (20 × 4) ÷ 200 × 100 = 40%.
What foods have the highest protein density?
Foods with the highest protein density include lean meats like chicken breast (80-85%), white fish (85-90%), egg whites (91%), protein powder (80-95%), and seafood like shrimp (84%). These foods provide maximum protein with minimal calories from fats and carbohydrates. Browse our full database of high-protein foods →
What is a good protein density for weight loss?
While individual foods with 30-40% protein density are helpful, focus on your total daily protein intake. For weight loss, aim for 25-35% of your total daily calories from protein to preserve muscle mass in a deficit. This typically means 0.7-1g per pound of body weight. Protein has a higher thermic effect and keeps you fuller longer. Calculate your daily protein needs →
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