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Lark Protein Calculator and Sources

Natalie
Stein
September 2, 2025
Eggs are a good source of protein, and they have other nutrients.
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Protein Needs Calculator

Protein Needs Calculator

Calculate your estimated daily protein intake based on your body weight.

kg

Common Protein Sources

A quick guide to the protein content in popular foods.

Chicken breast, 3 ounces 26g protein
Lean ground turkey, 3 ounces 22g protein
Salmon, 3 ounces 22g protein
Canned tuna, 5 ounces 30g protein
Greek yogurt (plain), 6 ounces 17g protein
Cooked lentils, 1/2 cup 9g protein
Cooked or canned garbanzo, black or pinto beans, 1/2 cup 7-8g protein
Firm tofu, 3.5 ounces 10g protein
Low-fat cheddar or mozzarella cheese, 1 ounce 7g protein
Almonds or other nuts, 1 ounce 6g protein
Peanut butter, 2 tablespoons 8g protein
1 large egg 6g protein
2 egg whites 7g protein
Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

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