5 food guides · USDA nutrition
Protein food guides: nutrition and portions
Compare eggs, firm tofu, chicken breast, salmon and tempeh by protein, energy and preparation. Calculate nutrition for your own portion from USDA records.
The preparation matters: these records mix cooked meat, fish, eggs and tempeh with raw firm tofu. Match the weight to the specific preparation before comparing portions.
| Food and preparation | Energy | Protein | Fibre |
|---|---|---|---|
| Chicken breast Roasted chicken breast, meat only | 165 kcal | 31.0 g | 0.0 g |
| Eggs Whole hard-boiled egg | 155 kcal | 12.6 g | 0.0 g |
| Firm tofu Raw firm tofu, calcium-set | 144 kcal | 17.3 g | 2.3 g |
| Salmon Pink salmon, cooked with dry heat | 153 kcal | 24.6 g | 0.0 g |
| Tempeh Cooked tempeh | 195 kcal | 19.9 g | Not reported |
How to use this list
Open an individual food to see its preparation, source record and portion calculator. These foods are not rated for FODMAP content; inclusion in the table does not mean a food is low FODMAP or suitable for your diet.
The low FODMAP approach includes reintroduction and personalisation. Keep a record of meals and symptoms to help identify your own pattern.
Read the food and symptom tracking guideSources and scope
Nutrition comes from specific USDA FoodData Central records held in Bornly's database. NIDDK provides general background on diet and IBS. Neither the table nor the gram calculator establishes a tested FODMAP serving limit.