Common Portion Sizes
What a normal portion of each food actually looks like, and the protein and calories it delivers — a more realistic view than per-100 g figures for planning meals.
| Food | Typical portion | Protein (g) | Calories (kcal) |
|---|---|---|---|
| Chicken breast (cooked) | 1 breast (120 g) | 37 | 198 |
| Turkey breast (cooked) | 1 serving (120 g) | 35 | 162 |
| Lean beef mince, 5% (cooked) | 1 serving (125 g) | 33 | 213 |
| Salmon (cooked) | 1 fillet (130 g) | 33 | 270 |
| Tuna, canned in water | 1 small tin (100 g) | 26 | 116 |
| Cod (cooked) | 1 fillet (140 g) | 32 | 147 |
| Prawns (cooked) | 1 serving (100 g) | 24 | 99 |
| Pork loin (cooked) | 1 chop (120 g) | 32 | 174 |
| Egg (whole) | 1 large egg (50 g) | 7 | 78 |
| Greek yoghurt (low-fat) | 1 pot (170 g) | 17 | 100 |
| Cottage cheese | 1 serving (100 g) | 11 | 98 |
| Cheddar cheese | 1 matchbox (30 g) | 8 | 121 |
| Whole milk | 1 glass (200 g) | 7 | 122 |
| Skimmed milk | 1 glass (200 g) | 7 | 70 |
| Lentils (cooked) | 1 serving (150 g) | 14 | 174 |
| Chickpeas (cooked) | 1 serving (150 g) | 14 | 246 |
| Black beans (cooked) | 1 serving (150 g) | 14 | 198 |
| Kidney beans (cooked) | 1 serving (150 g) | 14 | 191 |
| Firm tofu | 1/2 block (150 g) | 18 | 180 |
| Tempeh | 1 serving (100 g) | 19 | 192 |
| Edamame | 1 serving (100 g) | 11 | 121 |
| Baked beans | 1/2 tin (200 g) | 10 | 188 |
| Oats (dry) | 1 serving (50 g) | 7 | 190 |
| Quinoa (cooked) | 1 serving (150 g) | 7 | 180 |
| Brown rice (cooked) | 1 serving (150 g) | 4 | 168 |
| Wholemeal bread | 1 slice (40 g) | 4 | 99 |
| Pasta (cooked) | 1 serving (180 g) | 9 | 236 |
| Peanut butter | 1 tbsp (16 g) | 4 | 94 |
| Almonds | 1 handful (28 g) | 6 | 162 |
| Peanuts | 1 handful (28 g) | 7 | 159 |
| Pumpkin seeds | 1 handful (28 g) | 8 | 157 |
| Chia seeds | 1 tbsp (12 g) | 2 | 58 |
| Broccoli | 1 serving (90 g) | 3 | 31 |
| Spinach | 1 handful (30 g) | 1 | 7 |
| Potato (boiled) | 1 medium (150 g) | 3 | 116 |
| Banana | 1 medium (120 g) | 1 | 107 |
| Avocado | 1/2 avocado (100 g) | 2 | 160 |
Values are approximate per-100 g reference figures from public food-composition data (USDA FoodData Central), rounded and for general guidance only — real foods vary by cut, brand and preparation.
Work out your numbers
Frequently asked questions
- Why use portions instead of per 100 g?
- Per-100 g figures are great for comparing foods, but you eat portions. Seeing the protein and calories in a realistic serving makes it easier to plan a day's meals.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: