What's the protein density I need? 24-34%

• I need 108-155g protein per day. Source
• I eat 1800 calories per day.
• I need 108g * 4 / 1800 calories = 24% protein per calorie or 155g * 4 / 1800 calories = 34% protein per calorie.

Why don't calorie tracking apps show protein density?

• If my meals were shown with protein density, I could easily see which meals are protein dense and which are not.
• The app might even suggest how to make the meal more protein dense.
• The app could alert me when I'm not getting enough protein.
• How hard would it be to setup a lil app for this?
  • proof of concept without server database (use in browser only)
  • where to source the nutrition data?
    • could write it by hand?

What's the protein density of food stuff?

Great spreadsheet here from r/AussieFrugal.

• Canned Tuna 84%
  • WildPlanet
  • 21g protein per 100 calories
• Protein powder 83%
  • 25g protein per 120 calories
• Yogurt 76%
  • Siggi's Icelandic Skyr Nonfat Yogurt, Plain
  • 170g serving
  • 19g protein per 100 calories
• Cottage cheese 63%
  • 2% milkfat
  • 19g protein per 120 calories
• Chicken thigh 57%
  • boneless, skinless
  • 20g protein per 140 calories
• Egg 34%
  • 6g protein per 70 calories
• Red beans 21%
  • 7g protein per 130 calories

What's the protein density of Breakfast?

Eggs and Toast 0.05 ⚠️

• 2 large eggs 0.08
  • 12g protein per 140 calories
  • 0.08g protein per calorie
• 2 slices of toast 0.03
  • Heidelberg Sour Dough Bread
  • 8g protein per 240 calories
  • 0.03g protein per calorie
• cheddar cheese 0.06
  • 28g
  • 7g protein per 120 calories
  • 0.06g protein per calorie
• arugula 0.1
  • 20g (~1 cup)
  • 1g protein per 10 calories
  • 0.1g protein per calorie
• salsa 0.04
  • 50g (generic USDA entry)
  • 0.75 protein per 18 calories
  • 0.04g protein per calorie
• TOTAL: 22%
  • 528 calories
  • 29g protein
  • 0.05g protein per calorie

Yogurt and Granola 0.08 ✅

• 170g yogurt 0.19
  • Siggi's Icelandic Skyr Nonfat Yogurt, Plain
  • 19g protein per 100 calories
  • 0.19g protein per calorie
• 65g granola 0.07
  • Kind Almond Butter Clusters
  • 10g protein per 250 calories
  • 0.04g protein per calorie
• TOTAL: 0.08
  • 350 calories
  • 29g protein
  • 0.08g protein per calorie

Whats the protein density of Lunch?

Protein Shake 0.21 ✅ ✅

• 1 scoop protein powder 0.21
  • Ghost Whey Protein Powder, Coffee Ice Cream
  • 25g protein per 120 calories
  • 0.21g protein per calorie
• TOTAL: 0.21
  • 120 calories
  • 25g protein
  • 0.21g protein per calorie

Whats the protein density of Dinner?

Chicken Caesar Salad 0.08 ✅

• 1 Romaine heart 0.06
  • 85g (USDA entry)
  • 1g protein per 15 calories
  • 0.06g protein per calorie
• chicken thighs 0.15
  • 224g (nutritionix entry)
  • 54g per 368 calories
  • 0.15g protein per calorie
• caesar dressing
  • 3 tbsp
  • 3g protein per 360 calories
  • 0.008g protein per calorie
• TOTAL: 0.08
  • 743 calories
  • 58g protein
  • 0.08g protein per calorie

Whats the protein density of the day?

• Breakfast: 29g protein / 528 calories
• Lunch: 25g protein / 120 calories
• Dinner: 58g protein / 743 calories
• TOTAL: 112g protein / 1391 calories = 0.08