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Calculate your Proteins

What is protein?

Proteins are made up of organic compounds called amino acids and are essential nutrients you can’t live without. Whenever the body is growing, repairing or replacing tissue, proteins are involved. Proteins are found in your skin, bones, muscle and all your organ tissue. In addition, they are used to produce hormones, enzymes and hemoglobin that carry oxygen in the blood.

Protein helps to:

  • Support weight loss + healthy metabolism
  • Keep blood sugars stable
  • Curb appetite
  • Maintain a healthy Immune system
  • Build and repair the body
  • Support new growth and maintenance
  • Sustain lean muscle
  • Prevent muscle wastage
  • Assist in hormone production
  • Assist recovery from sport or illness

How much do we need?

The amount you consume each day varies slightly depending on your age, weight and activity level. Basically it’s all about getting a good balance of quality protein over the course of a day that’s important for good health.


A healthy diet provides the right balance of carbohydrate, fat, and protein to reduce risks for chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable.


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Good sources of protein

Food Name Portion Protein (grams)
Fish
Fish, White, steamed 100 g (3 ½ oz) 23
Salmon steamed / poached 100 g (3 ½ oz) 28
Tinned salmon in water 100 g (3 ½ oz) 22
Tinned tuna in water 100 g (3 ½ oz) 23
Tinned Sardines 100 g (3 ½ oz) 21

Food Name Portion Protein (grams)
Eggs
Whole Egg / boiled 2 eggs 12
Egg Whites 4 egg whites 14

Food Name Portion Protein (grams)
Dairy
Yogurt Natural, Greek Style 100 g (½ cup) 5
Yoghurt Natural, low fat 100 g (½ cup) 6
Milk, Skim 125 ml (½ cup) 4
Cheese, Cottage, 1% Fat 100 g (½ cup) 18
Cheese, ricotta reduced fat 100 g (½ cup) 12
Food Name Portion Protein (grams)
Vegan (plant based)
Spirulina 10 g (1 tablespoon) 5.4
Chickpea / boiled 100 g (½ cup) 6
Lentil / boiled 100 g (½ cup) 5
Green peas, fresh boiled 100 g (½ cup) 5
Beans/boiled 100 g (½ cup) 8
Baked beans 86 g (½ cup) 5
Soybeans (edemame) /steamed 100 g (½ cup) 14.3
Soymilk, plain 125 ml (½ cup) 4
Tempeh 100 g (3 ½ oz) 16
Tofu, firm 100 g (3 ½ oz) 12
Almonds / natural 50g ( 1 ½ oz) 10
Sunflower seed / natural 50 g( 1 ½ oz) 11
Pumpkin seed / natural 50 g (1 ½ oz) 12
Quinoa / cooked 100 g (3 ½ oz) 4

Food Name Portion Protein (grams)
Poultry
Chicken Breast, grilled 100 g (3 ½ oz) 30
Turkey, breast roasted 100 g (3 ½ oz) 29