The portion matters.
Know what your food record describes. Explore 32 everyday ingredients, their exact preparation, and a calculator for the amount you actually use.
Source: USDA FoodData Central, Foundation Foods. Verified September 10, 2026.
Dairy
Meat and fish
Beans and grains
- Black beans, canned, drained and rinsed6.9 g protein per 100 g
- Chickpeas, canned, drained and rinsed7.0 g protein per 100 g
- Edamame, frozen, preparedProtein not reported
- Hummus, commercial7.3 g protein per 100 g
- Old-fashioned rolled oats, dry13.5 g protein per 100 g
- Whole-wheat bread, commercialProtein not reported
Nuts and seeds
Fruit
Vegetables
Put ingredients together
Try the meal combinations for ingredient-by-ingredient calculations. Values describe the source record, not a recommendation.