Find the protein in your food.

Compare familiar foods by protein, energy and the portion you actually eat. Every number has a source.

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Match the food state

Cooking changes water content and therefore nutrients per 100 g. Choose the raw or cooked record that matches what you weigh. Use edible weight, without shells or bones.

Adjust the portion

Protein or energy per 100 g × portion weight in grams ÷ 100 gives the portion value. Example portions help you start; change them to match what you actually eat. Liquids here are measured in grams, not millilitres.

Check the source

USDA entries describe specific reference foods. Local tofu, milk and prepared dishes can differ. Use a matching pack label when available; a bowl of phở needs a defined recipe and portion rather than one universal number.

Food explorer

Food values are estimates from USDA FoodData Central SR Legacy (April 2018) and Yobeve product labels, checked 19 October 2026. They are reference foods, not measurements of every Vietnamese variety or brand. Check the food state and your own label. Example portions are adjustable, not prescribed.

Example portion
Food & preparation	Portion	Protein	Energy
Chicken breast Roasted, meat only USDA FDC 171477	100 g	31 g	165 kcal
Whole egg Hard-boiled, edible portion USDA FDC 173424	50 g	6.3 g	77.5 kcal
Whole egg Raw, edible portion USDA FDC 171287	50 g	6.3 g	71.5 kcal
Lean ground beef 90% lean, pan-browned USDA FDC 171794	100 g	28.5 g	230 kcal
Pork tenderloin Lean only, roasted USDA FDC 168250	100 g	26.2 g	143 kcal
Atlantic salmon Farmed, raw USDA FDC 175167	100 g	20.4 g	208 kcal
Atlantic salmon Farmed, cooked with dry heat USDA FDC 175168	100 g	22.1 g	206 kcal
Canned light tuna In water, drained solids USDA FDC 173709	100 g	19.4 g	86 kcal
Shrimp Cooked with moist heat; record may include moisture-retaining additives USDA FDC 171971	100 g	22.8 g	119 kcal
Firm tofu Raw, made with calcium sulfate USDA FDC 172475	100 g	17.3 g	144 kcal
Regular tofu Raw, made with calcium sulfate USDA FDC 172476	100 g	8.1 g	76 kcal
Green soybeans Boiled, drained, without salt USDA FDC 169283	100 g	12.4 g	141 kcal
Lentils Boiled, without salt USDA FDC 172421	100 g	9 g	116 kcal
Black beans Boiled, without salt USDA FDC 173735	100 g	8.9 g	132 kcal
Red kidney beans Boiled, without salt USDA FDC 175194	100 g	8.7 g	127 kcal
Chickpeas Boiled, without salt USDA FDC 173757	100 g	8.9 g	164 kcal
Whole milk 3.25% milkfat; measured in grams USDA FDC 172217	200 g	6.3 g	122 kcal
Plain whole-milk yogurt Plain, unsweetened USDA FDC 171284	100 g	3.5 g	61 kcal
Greek yogurt Plain, nonfat USDA FDC 170894	170 g	17.3 g	100.3 kcal
Cottage cheese 2% milkfat USDA FDC 172182	100 g	10.5 g	81 kcal
Almonds Unroasted USDA FDC 170567	30 g	6.3 g	173.7 kcal
Peanuts Dry-roasted, without salt USDA FDC 173806	30 g	7.3 g	176.1 kcal
Peanut butter Smooth, without salt USDA FDC 172470	32 g	7.1 g	191.4 kcal
Pumpkin seeds Dried kernels, no shell USDA FDC 170556	30 g	9.1 g	167.7 kcal
Cashews Raw kernels, no shell USDA FDC 170162	30 g	5.5 g	165.9 kcal
White rice Long-grain, enriched, cooked USDA FDC 168878	150 g	4 g	195 kcal
Brown rice Long-grain, cooked USDA FDC 169704	150 g	4.1 g	184.5 kcal
Oats Dry, not fortified USDA FDC 173904	40 g	5.3 g	151.6 kcal
Oatmeal Cooked with water, without salt USDA FDC 173905	200 g	5.1 g	142 kcal
Broccoli Boiled, drained, without salt USDA FDC 169967	100 g	2.4 g	35 kcal
Banana Raw, edible portion USDA FDC 173944	100 g	1.1 g	89 kcal
Whole-wheat bread Commercially prepared USDA FDC 172688	50 g	6.2 g	126 kcal
Soy milk Original or vanilla, unfortified; measured in grams USDA FDC 172446	200 g	6.5 g	108 kcal
Olive oil Salad or cooking oil USDA FDC 171413	10 g	0 g	88.4 kcal
Soy sauce Soy and wheat (shoyu) USDA FDC 174277	15 g	1.2 g	8 kcal
Fish sauce Ready-to-serve reference sauce USDA FDC 174531	5 g	0.3 g	1.8 kcal
Tomato Red, ripe, raw USDA FDC 170457	100 g	0.9 g	18 kcal
Cucumber Raw, with peel USDA FDC 168409	100 g	0.7 g	15 kcal
Chocolate Caramel Protein Bar Ready to eat · contains milk and collagen Yobeve	50 g	15 g	205 kcal
Coconut Protein Bar Ready to eat · contains milk and collagen Yobeve	50 g	18.5 g	205 kcal

Equal protein amount

This is an equal-protein comparison, not a suggested serving. Results needing more than 2,000 g, or foods with no protein, show —.

Minimum protein (g) / Maximum energy (kcal)

Filters apply to the quantities shown in the table, including your chosen display basis.

Add your own nutrition label

Convert a label into the amount you eat, then add it to your comparison. Values stay on this page. Leave an optional field blank if the label does not provide it. Blank is unknown; enter 0 only when the label says zero. Use the declared kcal on the label. No added sugar is different from zero sugar. This converter does not assess allergens or whether a food suits your diet.

A few useful answers

Does every gram of protein have the same nutritional quality?

No. Amino-acid composition and digestibility also matter. The tool counts declared protein grams and does not assign a protein-quality or DIAAS score to your food combination.

Why can my food label show different calories?

Variety, preparation, moisture, formulation and label rounding can change values. Use the matching source and food state. Yobeve entries use the declared 205 kcal per 50 g bar, including label rounding.

Free nutrition tools

Estimate daily protein and energy, build a meal, and compare foods in the portions you actually eat.

A convenient option for busy days

Yobeve bars provide declared protein in a portable 50 g serving. Compare them with your usual foods and choose what fits your day.

Chocolate Caramel Protein Bar: 15 g protein · 205 kcal · 50 g
Coconut Protein Bar: 18.5 g protein · 205 kcal · 50 g

Both bars contain milk, collagen and polyols; Chocolate Caramel also contains peanuts. No added sugar does not mean zero sugar. See each full label for allergens and warnings.

Sources & how it works

USDA FoodData Central · SR Legacy (April 2018)

For healthy adults aged 18 and over. Pregnancy, breastfeeding, kidney disease and medical diets need individual guidance from a qualified professional.