Our method
How We Calculate Our Numbers
Every recipe on High Protein World shows protein, calories and a Protein Score. This page explains where those numbers come from, how they are calculated and what their limits are, so you can decide how much to trust them.
Where the nutrition data comes from
- USDA FoodData Central is our main source for generic ingredients like chicken breast, eggs, rice, lentils or vegetables. It’s the official nutrient database of the U.S. Department of Agriculture [1].
- Product labels are used for branded ingredients that vary a lot between brands, such as protein powder, protein pasta or flavored Greek yogurt. When a recipe depends on a specific type of product, we say so in the ingredient notes.
- When an exact match doesn’t exist, we use the closest generic entry and keep the assumption visible in the recipe (for example, “extra-lean ham” or “nonfat Greek yogurt”).
How each recipe is calculated
- Every ingredient counts. We include oils, sauces, dips and toppings listed in the recipe card. Optional extras are not included unless the recipe says so.
- Raw weights for meat and fish. Meat and fish are calculated from their raw weight, because that’s what you buy and weigh. When we mention a cooked weight, it’s an approximation, since meat loses water as it cooks.
- Totals are divided by the servings in the recipe card. If you change the number of servings, the nutrition per serving stays the same as long as you keep the portions equal.
- Rounding. Calories are rounded to the nearest 5 and protein to the nearest gram. That’s why we usually write “about” before a number.
What the Protein Score means
The Protein Score is our simple way to show how protein-dense a recipe is: the grams of protein you get for every 100 calories.
Some examples using USDA data [1]:
| Food (per 100 g) | Protein | Calories | Score |
|---|---|---|---|
| Chicken breast, roasted, skinless | About 31 g | About 165 kcal | 19 · A |
| Nonfat plain Greek yogurt | About 10 g | About 60 kcal | 17 · A |
| Whole egg, hard-boiled | About 13 g | About 155 kcal | 8 · B |
| Lentils, cooked | About 9 g | About 115 kcal | 8 · B |
| Peanut butter | About 22 g | About 590 kcal | 4 · no grade |
The Protein Score is not a health score. It doesn’t measure fiber, vitamins, salt or how processed a food is. Peanut butter has no grade but can be part of a healthy diet, and a very lean recipe isn’t automatically better for you. To learn how much protein you need in total, read our daily protein guide.
How we estimate prices
Recipes in Budget Protein include an estimated cost. We use typical U.S. supermarket prices and, when available, average price data from the U.S. Bureau of Labor Statistics [2]. Prices change by store, region and season, so treat them as a guide.
How we choose our sources
- We prefer peer-reviewed studies and government or health agencies such as the USDA, FDA, NIH and WHO, and we link to the original source or a trusted summary at the end of every article.
- We describe studies honestly: how many people took part, whether it was an experiment or an observational study, and its main limitations.
- When a study was funded by a company with an interest in the result, we mention it.
- We don’t make health claims that the evidence doesn’t support.
Limits and corrections
All nutrition values are estimates. Your numbers will vary with the brands you buy, how you measure and how long you cook. Our content is for general information and is not medical advice: if you have a medical condition or follow a special diet, talk to your doctor or a registered dietitian.
Found a mistake? Please tell us through our contact page. We review every report and update the article when needed. You can read more about who writes this site on our About page.
Sources
- USDA Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- U.S. Bureau of Labor Statistics. Average Price Data. bls.gov