[{"data":1,"prerenderedAt":291},["ShallowReactive",2],{"blog-en-how-much-protein-in-foods":3},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"slug":10,"date":11,"cover":12,"category":13,"tags":14,"translationSlug":20,"body":21,"_type":285,"_id":286,"_source":287,"_file":288,"_stem":289,"_extension":290},"\u002Fen\u002Fblog\u002F2026-08-13-how-much-protein-in-foods","blog",false,"","How much protein in chicken, cottage cheese, eggs and fish — and how much you need","How much protein is really in popular foods per serving — chicken, cottage cheese, eggs, fish, yogurt and beef. Your protein target by weight, a sample day of 100+ g of protein, and which \"protein\" foods are actually about fat and sugar.","how-much-protein-in-foods","2026-08-13","\u002Fblog\u002Fimages\u002Fhow-much-protein-in-foods\u002Fcover.jpg","food-breakdown",[15,16,17,18,19],"protein","macros","food","deficit","nutrition","skolko-belka-v-produktah",{"type":22,"children":23,"toc":273},"root",[24,41,48,61,81,86,92,97,103,108,114,119,125,130,136,141,147,152,175,187,193,198,231,236,242,247,268],{"type":25,"tag":26,"props":27,"children":28},"element","p",{},[29,32,39],{"type":30,"value":31},"text","\"Eat more protein\" is good advice but abstract. Let's put it in grams: how much protein is really in popular foods per normal serving, how it adds up to your daily target, and which foods only pretend to be high-protein. This is a follow-up to our ",{"type":25,"tag":33,"props":34,"children":36},"a",{"href":35},"\u002Fen\u002Fblog\u002Fprotein-sources",[37],{"type":30,"value":38},"breakdown of protein sources",{"type":30,"value":40}," — now with specific servings.",{"type":25,"tag":42,"props":43,"children":45},"h2",{"id":44},"how-much-you-need",[46],{"type":30,"value":47},"How much you need",{"type":25,"tag":26,"props":49,"children":50},{},[51,53,59],{"type":30,"value":52},"A working guideline is ",{"type":25,"tag":54,"props":55,"children":56},"strong",{},[57],{"type":30,"value":58},"1.6 g of protein per kg of body weight",{"type":30,"value":60}," per day; in a deficit you can stay closer to 1.8-2 g\u002Fkg to preserve muscle. In numbers:",{"type":25,"tag":62,"props":63,"children":64},"ul",{},[65,71,76],{"type":25,"tag":66,"props":67,"children":68},"li",{},[69],{"type":30,"value":70},"60 kg → ~95-110 g of protein a day",{"type":25,"tag":66,"props":72,"children":73},{},[74],{"type":30,"value":75},"70 kg → ~110-125 g",{"type":25,"tag":66,"props":77,"children":78},{},[79],{"type":30,"value":80},"80 kg → ~130-145 g",{"type":25,"tag":26,"props":82,"children":83},{},[84],{"type":30,"value":85},"Now, how much that is in real servings.",{"type":25,"tag":42,"props":87,"children":89},{"id":88},"chicken-breast-150-g-35-g-protein",[90],{"type":30,"value":91},"Chicken breast, 150 g → ~35 g protein",{"type":25,"tag":26,"props":93,"children":94},{},[95],{"type":30,"value":96},"The benchmark of lean protein: one serving covers almost a third of the daily target with minimal fat. Turkey and lean beef are at roughly the same level (beef a bit fattier).",{"type":25,"tag":42,"props":98,"children":100},{"id":99},"cottage-cheese-5-200-g-34-g-protein",[101],{"type":30,"value":102},"Cottage cheese 5%, 200 g → ~34 g protein",{"type":25,"tag":26,"props":104,"children":105},{},[106],{"type":30,"value":107},"A pack of cottage cheese matches a portion of meat on protein. Thanks to casein it keeps you full for a long time — a great \"protein\" dinner. The fat-free version is slightly drier but nearly the same on protein.",{"type":25,"tag":42,"props":109,"children":111},{"id":110},"cod-150-g-27-g-protein",[112],{"type":30,"value":113},"Cod, 150 g → ~27 g protein",{"type":25,"tag":26,"props":115,"children":116},{},[117],{"type":30,"value":118},"Protein with minimal calories and fat — white fish is ideal for that. Oily fish (salmon, trout) gives the same protein but more calories from its healthy fats.",{"type":25,"tag":42,"props":120,"children":122},{"id":121},"_2-eggs-13-g-protein",[123],{"type":30,"value":124},"2 eggs → ~13 g protein",{"type":25,"tag":26,"props":126,"children":127},{},[128],{"type":30,"value":129},"A convenient protein base for breakfast with a complete amino acid profile. Add cottage cheese or vegetables to two eggs and the meal becomes genuinely filling.",{"type":25,"tag":42,"props":131,"children":133},{"id":132},"greek-yogurt-150-g-15-g-protein",[134],{"type":30,"value":135},"Greek yogurt, 150 g → ~15 g protein",{"type":25,"tag":26,"props":137,"children":138},{},[139],{"type":30,"value":140},"A snack that actually works toward your target, and a sour-cream swap in dressings too. Unsweetened is best: \"fruit\" versions have the same protein but more calories.",{"type":25,"tag":42,"props":142,"children":144},{"id":143},"how-it-adds-up-in-a-day",[145],{"type":30,"value":146},"How it adds up in a day",{"type":25,"tag":26,"props":148,"children":149},{},[150],{"type":30,"value":151},"Hitting the target is easier than it seems if you spread protein across meals:",{"type":25,"tag":62,"props":153,"children":154},{},[155,160,165,170],{"type":25,"tag":66,"props":156,"children":157},{},[158],{"type":30,"value":159},"Breakfast: 2 eggs + 100 g cottage cheese → ~30 g",{"type":25,"tag":66,"props":161,"children":162},{},[163],{"type":30,"value":164},"Lunch: chicken breast 150 g → ~35 g",{"type":25,"tag":66,"props":166,"children":167},{},[168],{"type":30,"value":169},"Snack: Greek yogurt 150 g → ~15 g",{"type":25,"tag":66,"props":171,"children":172},{},[173],{"type":30,"value":174},"Dinner: cod 150 g → ~27 g",{"type":25,"tag":26,"props":176,"children":177},{},[178,180,185],{"type":30,"value":179},"That's ",{"type":25,"tag":54,"props":181,"children":182},{},[183],{"type":30,"value":184},"~107 g of protein",{"type":30,"value":186}," — the target for someone ~65-70 kg, reached with ordinary foods, no powders or effort.",{"type":25,"tag":42,"props":188,"children":190},{"id":189},"protein-but-not-really",[191],{"type":30,"value":192},"\"Protein\", but not really",{"type":25,"tag":26,"props":194,"children":195},{},[196],{"type":30,"value":197},"Marketing loves the word \"protein\", but the numbers matter more than the label:",{"type":25,"tag":62,"props":199,"children":200},{},[201,211,221],{"type":25,"tag":66,"props":202,"children":203},{},[204,209],{"type":25,"tag":54,"props":205,"children":206},{},[207],{"type":30,"value":208},"Sausages.",{"type":30,"value":210}," There's protein in there, but usually more fat — in practice it's more of a fatty product.",{"type":25,"tag":66,"props":212,"children":213},{},[214,219],{"type":25,"tag":54,"props":215,"children":216},{},[217],{"type":30,"value":218},"Protein bars.",{"type":30,"value":220}," Often confectionery with some added protein: sugar and calories are frequently higher than in honest cottage cheese.",{"type":25,"tag":66,"props":222,"children":223},{},[224,229],{"type":25,"tag":54,"props":225,"children":226},{},[227],{"type":30,"value":228},"Nuts.",{"type":30,"value":230}," Healthy, but they're about fat, not protein: a handful has little protein and a lot of calories.",{"type":25,"tag":26,"props":232,"children":233},{},[234],{"type":30,"value":235},"Simple rule: look at the grams of protein per 100 g in the nutrition facts, not the word on the wrapper.",{"type":25,"tag":42,"props":237,"children":239},{"id":238},"takeaway",[240],{"type":30,"value":241},"Takeaway",{"type":25,"tag":26,"props":243,"children":244},{},[245],{"type":30,"value":246},"A protein target isn't an abstraction but a few clear servings a day: chicken, cottage cheese, eggs and fish cover it almost effortlessly. Keep the 1.6 g per kg guideline, count protein per real serving rather than \"by eye\", and don't fall for \"protein\" marketing where the numbers are all fat or sugar.",{"type":25,"tag":26,"props":248,"children":249},{},[250,252,258,260,266],{"type":30,"value":251},"In ",{"type":25,"tag":33,"props":253,"children":255},{"href":254},"\u002F",[256],{"type":30,"value":257},"NutriApp",{"type":30,"value":259}," every food shows protein per serving — handy for building your day and checking whether you hit the target or regularly fall short. We collected ready high-protein snacks in ",{"type":25,"tag":33,"props":261,"children":263},{"href":262},"\u002Fen\u002Fblog\u002F5-high-protein-snacks-under-200-kcal",[264],{"type":30,"value":265},"a separate roundup under 200 kcal",{"type":30,"value":267},".",{"type":25,"tag":26,"props":269,"children":270},{},[271],{"type":30,"value":272},"So do you hit your protein target, or usually fall short? Share it in the VK discussion.",{"title":7,"searchDepth":274,"depth":274,"links":275},2,[276,277,278,279,280,281,282,283,284],{"id":44,"depth":274,"text":47},{"id":88,"depth":274,"text":91},{"id":99,"depth":274,"text":102},{"id":110,"depth":274,"text":113},{"id":121,"depth":274,"text":124},{"id":132,"depth":274,"text":135},{"id":143,"depth":274,"text":146},{"id":189,"depth":274,"text":192},{"id":238,"depth":274,"text":241},"markdown","content:en:blog:2026-08-13-how-much-protein-in-foods.md","content","en\u002Fblog\u002F2026-08-13-how-much-protein-in-foods.md","en\u002Fblog\u002F2026-08-13-how-much-protein-in-foods","md",1788439138042]