Sizu Riatto
Vegan Meal Prep Math · Chapter 6

Protein per Portion

Protein in a food = its grams × protein per 100 g ÷ 100. Add the batch up, divide by the boxes, and the plate is known.

Home › Calculators › Protein per Portion

Opens on the book's Freezer Month. Change any number to your own and press Calculate.

The batch, as bought (dried beans and dry rice by their dry weight)

Per portion

Choose the foods and their grams, then press Calculate.

The formula

  • Protein = grams × protein per 100 g ÷ 100 (FDC); the same for sodium and calories
  • Per portion = the batch's total ÷ portions
  • % Daily Value = protein ÷ 50 g × 100; sodium ÷ 2,300 mg × 100 (FDA)
  • Salt's sodium = salt × 39.3 % (sodium's share of sodium chloride)
The book's worked example, Chapter 6. The chili's batch carries 201.8 g of protein, so about 25.2 g a portion. The burrito is the highest at 28.5 g; the soup the lowest at 20.8 g, still over the book's 20 g planning floor (40 % of the 50 g Daily Value: a figure the book chose for planning, not advice).
Check it. Pick the biggest protein line and work it by hand: grams × FDC's protein per 100 g ÷ 100. If it matches the table, the rest will.

Honest limits. This is arithmetic on USDA FoodData Central averages, not diet advice: what you need is a question for a doctor or a registered dietitian. Plant proteins do not need to be combined at one meal (the Academy of Nutrition and Dietetics, 2016). A protein claim on a label needs more than this sum: the FDA's rules adjust for protein quality. Prices are illustrative US prices from November 2026, shown without a currency sign; put in your own. Everything stays in your browser: no sign-up, nothing stored.

These calculators go with Vegan Meal Prep Math (Craft & Studio, Book 4), where every number on this page is worked by hand.