30 g protein, weighed
Every bar is the portion that holds 30 g of protein, with the calories it travels with. Green is a plant, indigo is an animal source, amber is a concentrate.
Questions this chart answers
Is 30 g of protein the right target?
It's a practical per-meal number for active adults — about what a deck-of-cards chicken breast delivers — not a clinical threshold. Total daily protein matters more than any single meal.
Why do the calories vary so much?
Because protein density varies. 30 g from whey travels with ~115 kcal; 30 g from quinoa travels with ~680 kcal. The chart prints both numbers for exactly this reason.
Method
Grams = 30 ÷ (g protein per 100 g) × 100, from USDA FoodData Central values, cooked weights where cooking applies. Calories are the portion's share of the food's per-100 g energy.
Compare two foods head-to-head: oats vs quinoa
Whole meals: 30 g protein combinations, weighed