P:E RATIO CALCULATOR
Calculate protein-to-energy ratio for any food
P:E RATIO
What is P:E Ratio?
P:E ratio measures grams of protein per 100 calories. A food with 30g protein and 200 calories has a P:E of 15 (extremely high). Higher P:E means more protein per calorie - ideal for muscle building while managing calories.
P:E RATIO TIERS
ELITE
≥2.5
Chicken breast, egg whites, Greek yogurt
EXCELLENT
2.0-2.49
Cottage cheese, tuna, protein bars
GOOD
1.5-1.99
Whole eggs, salmon, lean beef
MODERATE
<1.5
Nuts, cheese, regular bread
COMMON FOODS P:E REFERENCE
| Food | Protein | Calories | P:E Ratio | Tier |
|---|---|---|---|---|
| Chicken Breast (100g) | 31g | 165 | 18.8 | ELITE |
| Egg Whites (100g) | 11g | 52 | 21.2 | ELITE |
| Greek Yogurt 0% (100g) | 10g | 59 | 16.9 | ELITE |
| Cottage Cheese 1% (100g) | 11g | 72 | 15.3 | ELITE |
| Whole Egg (50g) | 6g | 72 | 8.3 | ELITE |
| Salmon (100g) | 20g | 208 | 9.6 | ELITE |
| Almonds (28g) | 6g | 164 | 3.7 | EXCELLENT |
| Cheddar Cheese (28g) | 7g | 113 | 6.2 | ELITE |
Looking for high P:E breakfast recipes?
Try Breakfast Macro Builder