Protein quality of dishes: pizza, lasagna, burgers & more

Italian

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Arancini (2 pieces)Rice 150 g, Mozzarella 30 g, Breadcrumbs 15 g, Egg 15 g	15 g	15 g / 15 g	119	nothing	→
BruschettaBread roll / pretzel 80 g, Tomatoes 100 g	10 g	4 g / 10 g	45	Lysine	→
CalzonePizza dough 230 g, Tomato passata / tomato sauce 60 g, Mozzarella 80 g, Ham 50 g, Mushrooms 40 g	50 g	50 g / 50 g	112	nothing	→
Gnocchi with tomato and mozzarellaPotatoes 180 g, Wheat flour 50 g, Tomato passata / tomato sauce 120 g, Mozzarella 60 g	24 g	24 g / 24 g	122	nothing	→
Ham and mushroom pizzaPizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 90 g, Ham 50 g, Mushrooms 50 g	51 g	51 g / 51 g	118	nothing	→
Ham pizzaPizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 90 g, Ham 60 g	51 g	51 g / 51 g	122	nothing	→
Hawaiian pizzaPizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 90 g, Ham 50 g, Pineapple 50 g	49 g	49 g / 49 g	120	nothing	→
Lasagna BolognesePasta 120 g, Ground beef 80 g, Tomato passata / tomato sauce 100 g, Milk 80 g, Wheat flour 8 g, Butter 8 g, Mozzarella 25 g, Parmesan 10 g	44 g	44 g / 44 g	112	nothing	→
Lentil Bolognese (vegan)Pasta 250 g, Lentils 120 g, Tomato passata / tomato sauce 150 g, Carrots 30 g	27 g	24 g / 27 g	89	Lysine	→
Mushroom pizza (Funghi)Pizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 90 g, Mushrooms 60 g	43 g	43 g / 43 g	104	nothing	→
Mushroom risottoRice 250 g, Mushrooms 100 g, Parmesan 20 g, Butter 10 g	17 g	17 g / 17 g	105	nothing	→
Osso Buco with risottoBeef steak 180 g, Rice 200 g, Parmesan 10 g	59 g	59 g / 59 g	129	nothing	→
Panini with ham and mozzarellaBread roll / pretzel 100 g, Ham 40 g, Mozzarella 50 g, Tomatoes 30 g	30 g	30 g / 30 g	123	nothing	→
Pasta bake with hamPasta 220 g, Ham 60 g, Cream 60 g, Egg 30 g, Gouda 50 g	41 g	41 g / 41 g	125	nothing	→
Pasta e FagioliPasta 150 g, White beans 150 g, Tomato passata / tomato sauce 100 g	24 g	21 g / 24 g	86	Valine	→
Pasta with cheese cream saucePasta 250 g, Cream 80 g, Gouda 40 g	27 g	27 g / 27 g	102	nothing	→
Pasta with ham and cream saucePasta 250 g, Ham 60 g, Cream 80 g, Parmesan 10 g	30 g	30 g / 30 g	115	nothing	→
Pasta with pestoPasta 250 g, Parmesan 15 g, Cashews 8 g	21 g	18 g / 21 g	83	Lysine	→
Pasta with salmon cream saucePasta 250 g, Salmon 90 g, Cream 80 g, Spinach 40 g	38 g	38 g / 38 g	110	nothing	→
Pasta with tomato saucePasta 250 g, Tomato passata / tomato sauce 150 g, Onions 20 g, Parmesan 10 g	20 g	14 g / 20 g	73	Lysine	→
Pasta with tuna tomato saucePasta 250 g, Tuna 80 g, Tomato passata / tomato sauce 120 g	35 g	35 g / 35 g	101	nothing	→
Pasta with zucchini and fetaPasta 250 g, Zucchini 150 g, Feta / sheep cheese 50 g	23 g	21 g / 23 g	88	Lysine	→
Penne all'ArrabbiataPasta 250 g, Tomato passata / tomato sauce 150 g	16 g	8 g / 16 g	54	Lysine	→
Pepperoni pizzaPizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 90 g, Salami 50 g	52 g	52 g / 52 g	117	nothing	→
Pizza MargheritaPizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 80 g	38 g	38 g / 38 g	103	nothing	→
Pizza Quattro FormaggiPizza dough 200 g, Mozzarella 60 g, Gouda 30 g, Parmesan 20 g, Feta / sheep cheese 20 g	50 g	50 g / 50 g	118	nothing	→
Ravioli in tomato saucePasta 220 g, Ricotta / paneer 50 g, Spinach 30 g, Tomato passata / tomato sauce 120 g	20 g	17 g / 20 g	86	Lysine	→
Saltimbocca alla RomanaDöner meat 150 g, Ham 20 g, Potatoes 200 g	45 g	45 g / 45 g	98	Leucine	→
Spaghetti Aglio e OlioPasta 250 g	15 g	8 g / 15 g	54	Lysine	→
Spaghetti alle VongolePasta 250 g, Mussels / clams 80 g	34 g	34 g / 34 g	107	nothing	→
Spaghetti BolognesePasta 250 g, Ground beef 90 g, Tomato passata / tomato sauce 120 g, Onions 30 g, Carrots 30 g, Parmesan 10 g	45 g	45 g / 45 g	100	nothing	→
Spaghetti CarbonaraPasta 250 g, Bacon 35 g, Egg 55 g, Parmesan 20 g	42 g	42 g / 42 g	118	nothing	→
Spinach ricotta cannelloniPasta 150 g, Ricotta / paneer 100 g, Spinach 100 g, Tomato passata / tomato sauce 100 g, Mozzarella 30 g	31 g	31 g / 31 g	122	nothing	→
Tomato mozzarella salad (Caprese)Tomatoes 200 g, Mozzarella 125 g	32 g	32 g / 32 g	133	nothing	→
Tortellini in cream saucePasta 220 g, Ricotta / paneer 40 g, Ham 30 g, Cream 80 g, Parmesan 10 g	28 g	28 g / 28 g	117	nothing	→
Tuna pizza (Tonno)Pizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 80 g, Tuna 60 g, Onions 20 g	54 g	54 g / 54 g	120	nothing	→
Vegan pizza (no cheese)Pizza dough 200 g, Tomato passata / tomato sauce 100 g, Bell peppers 40 g, Mushrooms 40 g, Onions 20 g	21 g	10 g / 21 g	46	Lysine	→
Vegetable lasagnaPasta 120 g, Zucchini 80 g, Spinach 60 g, Tomato passata / tomato sauce 100 g, Milk 80 g, Wheat flour 8 g, Butter 8 g, Mozzarella 30 g, Parmesan 10 g	25 g	25 g / 25 g	116	nothing	→
Vegetarian pizzaPizza dough 200 g, Tomato passata / tomato sauce 80 g, Mozzarella 80 g, Bell peppers 40 g, Zucchini 40 g, Mushrooms 30 g	40 g	40 g / 40 g	101	nothing	→

German

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Bean stewGreen beans 200 g, Potatoes 150 g, Bacon 25 g	15 g	15 g / 15 g	106	nothing	→
Beef rouladen with red cabbage and dumplingsBeef steak 160 g, Bacon 15 g, Red cabbage 150 g, Potatoes 150 g, Durum wheat semolina 15 g	57 g	57 g / 57 g	124	nothing	→
Boiled potatoes with quarkPotatoes 300 g, Quark 200 g	29 g	29 g / 29 g	127	nothing	→
Bratwurst in a rollBratwurst 120 g, Bread roll / pretzel 60 g	23 g	23 g / 23 g	118	nothing	→
Bratwurst with sauerkraut and mashed potatoesBratwurst 150 g, Sauerkraut 150 g, Mashed potatoes 200 g	26 g	26 g / 26 g	113	nothing	→
Brotzeit (bread, cold cuts, cheese)Rye bread 100 g, Salami 30 g, Ham 30 g, Gouda 30 g, Butter 10 g	28 g	28 g / 28 g	123	nothing	→
Cabbage rolls with potatoesWhite cabbage 200 g, Ground beef 120 g, Potatoes 200 g	40 g	37 g / 40 g	91	Leucine	→
Cauliflower cheese bakeCauliflower 300 g, Milk 100 g, Emmental / mountain cheese 50 g, Potatoes 150 g	25 g	25 g / 25 g	113	nothing	→
Chicken fricassee with riceChicken breast 150 g, Mushrooms 60 g, Peas 40 g, Cream 40 g, Rice 200 g	57 g	57 g / 57 g	125	nothing	→
Chicken noodle soupChicken thigh 80 g, Pasta 100 g, Carrots 50 g	26 g	26 g / 26 g	120	nothing	→
Currywurst with friesBratwurst 150 g, Tomato passata / tomato sauce 40 g, French fries 180 g	25 g	25 g / 25 g	114	nothing	→
Duck with red cabbage and dumplingsChicken thigh 200 g, Red cabbage 150 g, Potatoes 150 g, Durum wheat semolina 15 g	56 g	56 g / 56 g	123	nothing	→
Eggs in mustard sauce with potatoesEgg 120 g, Cream 40 g, Wheat flour 8 g, Potatoes 250 g	21 g	21 g / 21 g	102	nothing	→
Fish sticks with mashed potatoesCod / pollock 150 g, Breadcrumbs 40 g, Mashed potatoes 250 g	44 g	44 g / 44 g	108	nothing	→
Flammkuchen (tarte flambée)Pizza dough 150 g, Sour cream / crème fraîche 80 g, Bacon 40 g, Onions 40 g	31 g	31 g / 31 g	111	nothing	→
Fried potatoes with fried eggPotatoes 300 g, Bacon 20 g, Egg 120 g	28 g	28 g / 28 g	107	nothing	→
German meatballs with potato saladGround beef 150 g, White bread / toast 20 g, Egg 15 g, Potatoes 250 g, Onions 30 g	51 g	48 g / 51 g	95	Leucine	→
Goulash soupBeef steak 80 g, Potatoes 100 g, Bell peppers 50 g, Onions 50 g, Tomato passata / tomato sauce 50 g	26 g	26 g / 26 g	122	nothing	→
Goulash with noodlesBeef steak 150 g, Onions 60 g, Bell peppers 40 g, Tomato passata / tomato sauce 40 g, Pasta 200 g	55 g	55 g / 55 g	120	nothing	→
Half roast chicken with friesChicken thigh 200 g, French fries 180 g	54 g	54 g / 54 g	124	nothing	→
Jägerschnitzel with spätzlePork schnitzel 130 g, Breadcrumbs 25 g, Egg 15 g, Mushrooms 80 g, Cream 50 g, Spätzle / egg noodles 200 g	55 g	55 g / 55 g	119	nothing	→
Kaiserschmarrn (shredded pancake)Wheat flour 80 g, Egg 110 g, Milk 150 g, Applesauce 100 g	27 g	27 g / 27 g	113	nothing	→
Käsespätzle (cheese noodles)Spätzle / egg noodles 300 g, Emmental / mountain cheese 80 g, Onions 40 g	36 g	36 g / 36 g	118	nothing	→
Kassler (smoked pork) with sauerkraut and potatoesHam 180 g, Sauerkraut 150 g, Potatoes 200 g	35 g	35 g / 35 g	119	nothing	→
Königsberger Klopse (meatballs in caper sauce) with potatoesGround beef 150 g, White bread / toast 15 g, Egg 15 g, Cream 40 g, Potatoes 250 g	51 g	49 g / 51 g	97	Leucine	→
Leberkäse rollBologna / German sausage 100 g, Bread roll / pretzel 60 g	19 g	19 g / 19 g	116	nothing	→
Leberkäse with fried egg and fried potatoesBologna / German sausage 150 g, Egg 60 g, Potatoes 200 g	29 g	29 g / 29 g	115	nothing	→
Lentil stew with sausageLentils 250 g, Potatoes 80 g, Carrots 40 g, Wiener / frankfurter 80 g	34 g	34 g / 34 g	103	nothing	→
Lentils with spätzle and sausagesLentils 200 g, Spätzle / egg noodles 200 g, Wiener / frankfurter 100 g	40 g	40 g / 40 g	115	nothing	→
Matjes herring with potatoesSalmon 120 g, Sour cream / crème fraîche 60 g, Potatoes 250 g	30 g	30 g / 30 g	110	nothing	→
Maultaschen (Swabian dumplings)Pasta 120 g, Ground beef 50 g, Spinach 30 g, White bread / toast 15 g, Egg 15 g, Onions 30 g	25 g	25 g / 25 g	97	Leucine	→
Obatzda (Bavarian cheese spread) with pretzelCream cheese 50 g, Emmental / mountain cheese 50 g, Butter 15 g, Bread roll / pretzel 80 g	25 g	25 g / 25 g	120	nothing	→
Pan-fried Maultaschen with eggPasta 120 g, Ground beef 50 g, Spinach 30 g, White bread / toast 15 g, Egg 75 g, Onions 30 g	33 g	33 g / 33 g	101	nothing	→
PancakesWheat flour 80 g, Egg 55 g, Milk 150 g	20 g	20 g / 20 g	113	nothing	→
Pea stew with sausageSplit peas 250 g, Potatoes 80 g, Carrots 40 g, Wiener / frankfurter 80 g	33 g	30 g / 33 g	91	Methionine + Cysteine	→
Potato gratinPotatoes 300 g, Cream 80 g, Emmental / mountain cheese 40 g	18 g	18 g / 18 g	118	nothing	→
Potato pancakes with applesaucePotatoes 250 g, Egg 30 g, Wheat flour 20 g, Applesauce 150 g	10 g	9 g / 10 g	84	Leucine	→
Potato soup with sausagePotatoes 250 g, Carrots 50 g, Cream 30 g, Wiener / frankfurter 80 g	16 g	16 g / 16 g	108	nothing	→
Rice puddingRice 100 g, Milk 250 g	11 g	11 g / 11 g	123	nothing	→
Roast pork with dumplingsPork 180 g, Potatoes 150 g, Durum wheat semolina 15 g, Red cabbage 100 g	48 g	48 g / 48 g	120	nothing	→
Sauerbraten with dumplingsBeef steak 170 g, Potatoes 150 g, Durum wheat semolina 15 g, Red cabbage 120 g	54 g	54 g / 54 g	124	nothing	→
Sausage salad with breadBologna / German sausage 120 g, Emmental / mountain cheese 40 g, Onions 30 g, Rye bread 60 g	31 g	31 g / 31 g	130	nothing	→
Schnitzel with friesPork schnitzel 130 g, Breadcrumbs 25 g, Egg 15 g, Wheat flour 10 g, French fries 180 g	47 g	47 g / 47 g	117	nothing	→
Schnitzel with potato saladPork schnitzel 130 g, Breadcrumbs 25 g, Egg 15 g, Potatoes 200 g, Onions 20 g	45 g	45 g / 45 g	119	nothing	→
Semolina puddingDurum wheat semolina 50 g, Milk 300 g	16 g	16 g / 16 g	122	nothing	→
Spinach with egg and potatoesSpinach 200 g, Cream 30 g, Egg 120 g, Potatoes 250 g	26 g	26 g / 26 g	100	nothing	→
Strammer Max (ham and fried egg on bread)Rye bread 60 g, Ham 50 g, Egg 60 g	21 g	21 g / 21 g	113	nothing	→
Stuffed peppers with riceBell peppers 250 g, Ground beef 100 g, Rice 100 g, Tomato passata / tomato sauce 100 g	34 g	32 g / 34 g	94	Leucine	→
Weisswurst with pretzelWiener / frankfurter 150 g, Bread roll / pretzel 80 g	28 g	28 g / 28 g	117	nothing	→

Takeaway & Fast Food

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Bagel with salmon and cream cheeseBread roll / pretzel 90 g, Salmon 50 g, Cream cheese 40 g	22 g	22 g / 22 g	112	nothing	→
Cheese on breadRye bread 60 g, Gouda 40 g, Butter 10 g	15 g	15 g / 15 g	121	nothing	→
Cheese rollBread roll / pretzel 60 g, Gouda 40 g, Butter 10 g	17 g	17 g / 17 g	114	nothing	→
Chicken burgerBread roll / pretzel 70 g, Chicken nuggets / tenders 110 g, Lettuce 15 g	29 g	29 g / 29 g	119	nothing	→
Chicken dönerFlatbread / pita 150 g, Chicken breast 120 g, Lettuce 30 g, Tomatoes 30 g, Onions 20 g, Plain yogurt 40 g	53 g	53 g / 53 g	119	nothing	→
Chicken nuggets with friesChicken nuggets / tenders 130 g, French fries 150 g	28 g	28 g / 28 g	122	nothing	→
Chicken wrapTortilla / wrap 70 g, Chicken breast 90 g, Lettuce 30 g, Tomatoes 30 g, Plain yogurt 30 g	36 g	36 g / 36 g	122	nothing	→
Cold cuts rollBread roll / pretzel 60 g, Salami 35 g, Butter 10 g	14 g	14 g / 14 g	105	nothing	→
Döner KebabFlatbread / pita 150 g, Döner meat 120 g, Lettuce 30 g, Tomatoes 30 g, Onions 20 g, Plain yogurt 40 g	47 g	46 g / 47 g	98	Leucine	→
Döner plate with friesDöner meat 150 g, French fries 200 g, Lettuce 40 g, Plain yogurt 50 g	46 g	44 g / 46 g	96	Leucine	→
Dürüm (döner wrap)Tortilla / wrap 110 g, Döner meat 120 g, Lettuce 30 g, Tomatoes 30 g, Plain yogurt 40 g	43 g	42 g / 43 g	99	Leucine	→
Falafel wrap with hummusTortilla / wrap 70 g, Falafel 100 g, Hummus 40 g, Lettuce 30 g, Tomatoes 30 g	23 g	21 g / 23 g	89	Valine	→
Fish sandwich (matjes herring)Bread roll / pretzel 60 g, Salmon 70 g, Onions 15 g	21 g	21 g / 21 g	109	nothing	→
Fries with mayo and ketchupFrench fries 200 g	5 g	2 g / 5 g	50	Leucine	→
Gyros with fries and tzatzikiPork 180 g, French fries 180 g, Plain yogurt 60 g, Cucumber 20 g	48 g	48 g / 48 g	122	nothing	→
Ham and cheese toastieWhite bread / toast 60 g, Ham 40 g, Gouda 40 g	21 g	21 g / 21 g	133	nothing	→
Ham on breadRye bread 60 g, Ham 50 g, Butter 10 g	13 g	13 g / 13 g	113	nothing	→
LahmacunPizza dough 120 g, Ground beef 50 g, Tomato passata / tomato sauce 40 g, Lettuce 30 g	26 g	25 g / 26 g	96	Valine	→
Pide with cheese and ground meatPizza dough 180 g, Ground beef 60 g, Feta / sheep cheese 40 g, Egg 30 g	43 g	43 g / 43 g	105	nothing	→
Toast Hawaii (ham, pineapple and cheese toast)White bread / toast 50 g, Ham 40 g, Pineapple 40 g, Gouda 30 g	18 g	18 g / 18 g	131	nothing	→
Tuna sandwichWhite bread / toast 80 g, Tuna 70 g, Lettuce 15 g	24 g	24 g / 24 g	105	nothing	→
Vegetarian döner (falafel)Flatbread / pita 150 g, Falafel 120 g, Lettuce 30 g, Tomatoes 30 g, Plain yogurt 40 g	32 g	29 g / 32 g	91	Lysine	→
Veggie burger (soy patty)Bread roll / pretzel 70 g, Textured soy protein 30 g, Lettuce 15 g, Tomatoes 20 g	23 g	23 g / 23 g	97	Lysine	→

American

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Bagel with cream cheeseBread roll / pretzel 100 g, Cream cheese 40 g	13 g	9 g / 13 g	66	Lysine	→
BBQ brisket with mac and cheeseBeef steak 180 g, Pasta 150 g, Cheddar 40 g, Milk 60 g	70 g	70 g / 70 g	130	nothing	→
Biscuits and GravyWheat flour 80 g, Butter 20 g, Milk 150 g, Wiener / frankfurter 60 g	21 g	21 g / 21 g	120	nothing	→
BLT sandwichWhite bread / toast 60 g, Bacon 30 g, Lettuce 20 g, Tomatoes 40 g	16 g	16 g / 16 g	114	nothing	→
Breakfast burritoTortilla / wrap 80 g, Egg 110 g, Wiener / frankfurter 40 g, Cheddar 25 g, Potatoes 60 g	33 g	33 g / 33 g	116	nothing	→
CheeseburgerBread roll / pretzel 70 g, Ground beef 110 g, Cheddar 20 g, Lettuce 15 g	44 g	44 g / 44 g	104	nothing	→
Chicken and WafflesChicken thigh 150 g, Wheat flour 70 g, Egg 40 g, Milk 60 g	51 g	51 g / 51 g	123	nothing	→
Chicken pot pieChicken breast 100 g, Peas 40 g, Carrots 40 g, Milk 80 g, Wheat flour 70 g, Butter 20 g	43 g	43 g / 43 g	122	nothing	→
Chicken wingsChicken thigh 200 g, Butter 10 g	50 g	50 g / 50 g	129	nothing	→
Chili cheese friesFrench fries 200 g, Ground beef 60 g, Kidney beans 40 g, Cheddar 40 g	34 g	34 g / 34 g	108	nothing	→
Clam chowderMussels / clams 60 g, Potatoes 120 g, Milk 150 g, Cream 40 g, Bacon 10 g	26 g	26 g / 26 g	123	nothing	→
Club sandwichWhite bread / toast 90 g, Chicken breast 60 g, Bacon 20 g, Egg 30 g, Tomatoes 30 g, Lettuce 15 g	37 g	37 g / 37 g	119	nothing	→
Cobb saladLettuce 150 g, Chicken breast 100 g, Bacon 20 g, Egg 55 g, Avocado 50 g, Feta / sheep cheese 20 g	51 g	51 g / 51 g	126	nothing	→
Corn dogWiener / frankfurter 80 g, Cornmeal / polenta 30 g, Wheat flour 20 g, Egg 15 g	17 g	17 g / 17 g	119	nothing	→
Double cheeseburgerBread roll / pretzel 70 g, Ground beef 180 g, Cheddar 40 g	68 g	68 g / 68 g	106	nothing	→
Eggs BenedictBread roll / pretzel 60 g, Egg 110 g, Ham 40 g, Butter 20 g	27 g	27 g / 27 g	111	nothing	→
French toastWhite bread / toast 80 g, Egg 55 g, Milk 60 g	15 g	15 g / 15 g	109	nothing	→
Fried chickenChicken thigh 200 g, Wheat flour 25 g, Egg 15 g	54 g	54 g / 54 g	126	nothing	→
Grilled cheese sandwichWhite bread / toast 60 g, Cheddar 50 g, Butter 10 g	16 g	16 g / 16 g	126	nothing	→
GumboChicken breast 80 g, Wiener / frankfurter 50 g, Shrimp / prawns 40 g, Rice 150 g, Wheat flour 15 g	46 g	46 g / 46 g	123	nothing	→
HamburgerBread roll / pretzel 70 g, Ground beef 110 g, Lettuce 15 g, Tomatoes 20 g	39 g	38 g / 39 g	98	Leucine	→
Hot dogBread roll / pretzel 60 g, Wiener / frankfurter 80 g, Onions 15 g	17 g	17 g / 17 g	114	nothing	→
JambalayaRice 220 g, Chicken breast 70 g, Wiener / frankfurter 50 g, Shrimp / prawns 50 g, Bell peppers 40 g, Tomato passata / tomato sauce 60 g	46 g	46 g / 46 g	122	nothing	→
Loaded baked potatoPotatoes 300 g, Bacon 20 g, Cheddar 40 g, Sour cream / crème fraîche 40 g	23 g	23 g / 23 g	124	nothing	→
Lobster rollBread roll / pretzel 70 g, Shrimp / prawns 100 g	30 g	30 g / 30 g	111	nothing	→
Loco MocoRice 200 g, Ground beef 120 g, Egg 55 g	46 g	46 g / 46 g	102	nothing	→
Mac and CheesePasta 220 g, Cheddar 60 g, Milk 100 g, Butter 10 g	30 g	30 g / 30 g	115	nothing	→
Meatloaf with mashed potatoesGround beef 160 g, White bread / toast 15 g, Egg 20 g, Mashed potatoes 200 g	53 g	51 g / 53 g	97	Leucine	→
PancakesWheat flour 70 g, Egg 30 g, Milk 100 g	14 g	14 g / 14 g	107	nothing	→
Peanut butter and jelly sandwichWhite bread / toast 60 g, Peanut butter 30 g	11 g	6 g / 11 g	49	Lysine	→
Philly CheesesteakBread roll / pretzel 100 g, Beef steak 120 g, Onions 40 g, Bell peppers 30 g, Cheddar 30 g	52 g	52 g / 52 g	125	nothing	→
Pot roastBeef steak 180 g, Potatoes 150 g, Carrots 80 g	54 g	54 g / 54 g	127	nothing	→
PoutineFrench fries 200 g, Cheddar 60 g, Wheat flour 5 g	19 g	19 g / 19 g	121	nothing	→
Pulled pork sandwichBread roll / pretzel 80 g, Pork 120 g, White cabbage 50 g	37 g	37 g / 37 g	117	nothing	→
Pulled pork with coleslaw and cornbreadPork 150 g, White cabbage 80 g, Carrots 20 g, Cornmeal / polenta 30 g, Wheat flour 30 g, Egg 15 g, Milk 30 g	45 g	45 g / 45 g	120	nothing	→
Reuben sandwichRye bread 70 g, Beef steak 100 g, Sauerkraut 50 g, Emmental / mountain cheese 30 g	43 g	43 g / 43 g	130	nothing	→
Shrimp and GritsShrimp / prawns 120 g, Cornmeal / polenta 50 g, Cheddar 30 g, Milk 100 g	42 g	42 g / 42 g	127	nothing	→
Sloppy JoeBread roll / pretzel 70 g, Ground beef 100 g, Tomato passata / tomato sauce 60 g	37 g	36 g / 37 g	97	Leucine	→
Spare ribs with friesPork 200 g, French fries 150 g	50 g	50 g / 50 g	122	nothing	→
Steak and EggsBeef steak 200 g, Egg 110 g	70 g	70 g / 70 g	127	nothing	→
Tuna meltWhite bread / toast 60 g, Tuna 80 g, Cheddar 30 g	32 g	32 g / 32 g	118	nothing	→
Turkey sandwichWhite bread / toast 70 g, Turkey breast 80 g, Gouda 20 g, Lettuce 15 g	35 g	35 g / 35 g	127	nothing	→

French

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Baguette with brieBread roll / pretzel 100 g, Brie / Camembert 50 g	21 g	21 g / 21 g	101	nothing	→
Blanquette de VeauDöner meat 160 g, Mushrooms 50 g, Cream 50 g, Rice 200 g	50 g	50 g / 50 g	100	nothing	→
Boeuf Bourguignon with potatoesBeef steak 180 g, Bacon 20 g, Mushrooms 60 g, Carrots 50 g, Potatoes 200 g	64 g	64 g / 64 g	126	nothing	→
BouillabaisseCod / pollock 120 g, Shrimp / prawns 50 g, Mussels / clams 50 g, Bread roll / pretzel 40 g	55 g	55 g / 55 g	115	nothing	→
CassouletWhite beans 200 g, Wiener / frankfurter 60 g, Duck 60 g, Bacon 20 g	49 g	49 g / 49 g	111	nothing	→
Cheese fondueBread roll / pretzel 150 g, Emmental / mountain cheese 150 g	57 g	57 g / 57 g	126	nothing	→
Cheese souffléEgg 100 g, Milk 100 g, Emmental / mountain cheese 50 g, Wheat flour 15 g, Butter 15 g	31 g	31 g / 31 g	133	nothing	→
Chocolate mousseEgg 50 g, Cream 40 g	7 g	7 g / 7 g	118	nothing	→
Coq au VinChicken thigh 200 g, Bacon 20 g, Mushrooms 60 g, Potatoes 150 g	61 g	61 g / 61 g	127	nothing	→
Crème brûléeCream 100 g, Egg 40 g	8 g	8 g / 8 g	125	nothing	→
Croque MadameWhite bread / toast 80 g, Ham 40 g, Emmental / mountain cheese 40 g, Milk 50 g, Wheat flour 5 g, Butter 10 g, Egg 55 g	33 g	33 g / 33 g	128	nothing	→
Croque MonsieurWhite bread / toast 80 g, Ham 40 g, Emmental / mountain cheese 40 g, Milk 50 g, Wheat flour 5 g, Butter 10 g	26 g	26 g / 26 g	132	nothing	→
Duck confit with potatoesDuck 180 g, Potatoes 200 g	46 g	46 g / 46 g	125	nothing	→
French onion soupOnions 200 g, Bread roll / pretzel 50 g, Emmental / mountain cheese 40 g	18 g	18 g / 18 g	113	nothing	→
Galette complète (buckwheat crêpe with ham, cheese and egg)Wheat flour 50 g, Egg 70 g, Ham 40 g, Emmental / mountain cheese 30 g	29 g	29 g / 29 g	125	nothing	→
Hachis ParmentierGround beef 120 g, Mashed potatoes 250 g, Emmental / mountain cheese 20 g	44 g	44 g / 44 g	101	nothing	→
Ham and cheese croissantCroissant 70 g, Ham 40 g, Emmental / mountain cheese 20 g	18 g	18 g / 18 g	125	nothing	→
Jambon-Beurre (ham and butter baguette)Bread roll / pretzel 100 g, Ham 50 g, Butter 15 g	19 g	19 g / 19 g	106	nothing	→
Moules FritesMussels / clams 150 g, French fries 180 g	40 g	40 g / 40 g	110	nothing	→
Pain au ChocolatCroissant 70 g	6 g	3 g / 6 g	45	Lysine	→
Quiche LorraineWheat flour 50 g, Butter 25 g, Egg 70 g, Cream 60 g, Bacon 40 g, Emmental / mountain cheese 20 g	36 g	36 g / 36 g	124	nothing	→
RaclettePotatoes 250 g, Emmental / mountain cheese 120 g, Ham 50 g	45 g	45 g / 45 g	134	nothing	→
Salade NiçoiseTuna 100 g, Egg 55 g, Green beans 60 g, Potatoes 100 g, Tomatoes 60 g, Lettuce 50 g	36 g	36 g / 36 g	107	nothing	→
Steak tartare with friesBeef steak 180 g, Egg 20 g, French fries 150 g	56 g	56 g / 56 g	126	nothing	→
Sweet crêpesWheat flour 50 g, Egg 30 g, Milk 100 g	12 g	12 g / 12 g	114	nothing	→
TartiflettePotatoes 250 g, Bacon 40 g, Brie / Camembert 80 g, Cream 40 g	37 g	37 g / 37 g	133	nothing	→
Warm goat cheese saladLettuce 100 g, Feta / sheep cheese 80 g, Bread roll / pretzel 40 g, Walnuts 15 g	19 g	19 g / 19 g	115	nothing	→

British

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Bangers and MashBratwurst 150 g, Mashed potatoes 250 g, Onions 30 g	26 g	26 g / 26 g	114	nothing	→
Beans on ToastBaked beans 200 g, White bread / toast 60 g	14 g	13 g / 14 g	88	Valine	→
Cornish PastyBeef steak 70 g, Potatoes 80 g, Wheat flour 80 g, Butter 30 g, Onions 30 g	30 g	30 g / 30 g	116	nothing	→
Coronation chicken sandwichWhite bread / toast 70 g, Chicken breast 80 g	30 g	30 g / 30 g	122	nothing	→
Cottage PieGround beef 130 g, Mashed potatoes 250 g, Peas 40 g, Carrots 40 g	44 g	42 g / 44 g	95	Leucine	→
Egg mayo sandwichWhite bread / toast 70 g, Egg 70 g	14 g	14 g / 14 g	105	nothing	→
Eton MessCream 80 g, Berries 100 g, Egg 15 g	5 g	5 g / 5 g	120	nothing	→
Fish and ChipsCod / pollock 180 g, Wheat flour 40 g, Egg 10 g, French fries 250 g	52 g	52 g / 52 g	107	nothing	→
Fish and Chips with mushy peasCod / pollock 180 g, Wheat flour 40 g, Egg 10 g, French fries 250 g, Peas 80 g	56 g	56 g / 56 g	108	nothing	→
Full English breakfastEgg 120 g, Bacon 40 g, Wiener / frankfurter 60 g, Baked beans 100 g, Mushrooms 50 g, White bread / toast 30 g	46 g	46 g / 46 g	117	nothing	→
Jacket potato with beans and cheesePotatoes 300 g, Baked beans 150 g, Cheddar 40 g	21 g	21 g / 21 g	100	nothing	→
KedgereeRice 200 g, Cod / pollock 100 g, Egg 55 g	35 g	35 g / 35 g	114	nothing	→
Ploughman's LunchBread roll / pretzel 80 g, Cheddar 60 g, Ham 50 g, Apple 80 g	31 g	31 g / 31 g	130	nothing	→
Prawn cocktailShrimp / prawns 100 g, Lettuce 50 g	23 g	23 g / 23 g	116	nothing	→
Roast chicken dinnerChicken thigh 180 g, Potatoes 200 g, Carrots 60 g, Peas 50 g	51 g	51 g / 51 g	123	nothing	→
Sausage rollWiener / frankfurter 60 g, Wheat flour 50 g, Butter 25 g	13 g	13 g / 13 g	115	nothing	→
Scones with clotted creamWheat flour 60 g, Butter 15 g, Milk 30 g, Cream 30 g	8 g	7 g / 8 g	80	Lysine	→
Scotch eggEgg 60 g, Wiener / frankfurter 50 g, Breadcrumbs 15 g	16 g	16 g / 16 g	116	nothing	→
Shepherd's PieGround lamb 130 g, Mashed potatoes 250 g, Peas 40 g, Carrots 40 g	39 g	37 g / 39 g	95	Leucine	→
Steak and Ale PieBeef steak 130 g, Wheat flour 70 g, Butter 30 g, Mushrooms 40 g	45 g	45 g / 45 g	124	nothing	→
Sunday roast with Yorkshire puddingBeef steak 160 g, Potatoes 200 g, Carrots 60 g, Broccoli 60 g, Wheat flour 30 g, Egg 25 g, Milk 50 g	58 g	58 g / 58 g	123	nothing	→
Toad in the HoleWiener / frankfurter 120 g, Wheat flour 50 g, Egg 50 g, Milk 100 g	30 g	30 g / 30 g	122	nothing	→
Welsh RarebitWhite bread / toast 60 g, Cheddar 60 g, Milk 20 g	19 g	19 g / 19 g	131	nothing	→

Mexican & Latin American

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Arepas with cheeseCornmeal / polenta 90 g, Feta / sheep cheese 50 g	14 g	14 g / 14 g	100	nothing	→
Beef burritoTortilla / wrap 100 g, Ground beef 90 g, Rice 100 g, Kidney beans 60 g, Cheddar 25 g, Sour cream / crème fraîche 20 g	48 g	48 g / 48 g	104	nothing	→
Beef fajitasTortilla / wrap 120 g, Beef steak 120 g, Bell peppers 80 g, Onions 40 g, Sour cream / crème fraîche 30 g	46 g	46 g / 46 g	120	nothing	→
Carnitas bowlRice 180 g, Pork 120 g, Black beans 100 g, Sweet corn 40 g, Avocado 40 g	43 g	43 g / 43 g	114	nothing	→
CevicheCod / pollock 150 g, Onions 30 g, Sweet corn 30 g, Sweet potato 80 g	37 g	37 g / 37 g	114	nothing	→
Chicken and cheese quesadillaTortilla / wrap 120 g, Cheddar 60 g, Chicken breast 60 g	43 g	43 g / 43 g	130	nothing	→
Chicken burrito bowlRice 180 g, Chicken breast 120 g, Black beans 100 g, Sweet corn 40 g, Cheddar 25 g, Sour cream / crème fraîche 30 g	58 g	58 g / 58 g	122	nothing	→
Chicken enchiladasTortilla / wrap 120 g, Chicken breast 100 g, Black beans 60 g, Tomato passata / tomato sauce 80 g, Cheddar 40 g	57 g	57 g / 57 g	122	nothing	→
Chicken fajitasTortilla / wrap 120 g, Chicken breast 120 g, Bell peppers 80 g, Onions 40 g, Sour cream / crème fraîche 30 g	50 g	50 g / 50 g	119	nothing	→
ChilaquilesCorn tortilla / tortilla chips 80 g, Egg 60 g, Tomato passata / tomato sauce 80 g, Feta / sheep cheese 20 g, Sour cream / crème fraîche 20 g	16 g	16 g / 16 g	114	nothing	→
Elote (Mexican street corn)Sweet corn 150 g, Feta / sheep cheese 20 g, Sour cream / crème fraîche 20 g	7 g	7 g / 7 g	111	nothing	→
EmpanadasWheat flour 80 g, Butter 20 g, Ground beef 70 g, Egg 15 g	30 g	30 g / 30 g	99	Leucine	→
Feijoada with riceBlack beans 200 g, Pork 80 g, Wiener / frankfurter 50 g, Rice 150 g	47 g	47 g / 47 g	109	nothing	→
Fish tacosCorn tortilla / tortilla chips 90 g, Cod / pollock 100 g, White cabbage 40 g, Sour cream / crème fraîche 20 g	29 g	29 g / 29 g	116	nothing	→
Gallo Pinto with eggRice 200 g, Black beans 150 g, Egg 55 g	26 g	25 g / 26 g	96	Valine	→
Ground beef tacosTortilla / wrap 90 g, Ground beef 90 g, Cheddar 25 g, Lettuce 30 g, Tomatoes 30 g	40 g	40 g / 40 g	105	nothing	→
Guacamole with tortilla chipsAvocado 120 g, Corn tortilla / tortilla chips 50 g	5 g	4 g / 5 g	70	Lysine	→
Huevos RancherosCorn tortilla / tortilla chips 60 g, Egg 110 g, Black beans 80 g, Tomato passata / tomato sauce 60 g	25 g	25 g / 25 g	101	nothing	→
Lomo SaltadoBeef steak 150 g, French fries 100 g, Rice 150 g, Tomatoes 50 g	49 g	49 g / 49 g	124	nothing	→
Nachos with cheeseCornmeal / polenta 60 g, Cheddar 50 g	16 g	16 g / 16 g	124	nothing	→
Pollo a la Brasa (Peruvian roast chicken)Chicken thigh 200 g, French fries 150 g	53 g	53 g / 53 g	125	nothing	→
Tacos al PastorCorn tortilla / tortilla chips 90 g, Pork 100 g, Pineapple 30 g, Onions 20 g	29 g	29 g / 29 g	120	nothing	→
TamalesCornmeal / polenta 80 g, Pork 60 g	20 g	20 g / 20 g	117	nothing	→
Vegetarian burritoTortilla / wrap 100 g, Black beans 120 g, Rice 100 g, Sweet corn 30 g, Cheddar 25 g, Avocado 40 g	29 g	29 g / 29 g	102	nothing	→

Asian & Indian

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Aloo Gobi with rotiPotatoes 150 g, Cauliflower 150 g, Wheat flour 60 g	12 g	9 g / 12 g	79	Leucine	→
Bami GorengSpätzle / egg noodles 250 g, Chicken breast 80 g, White cabbage 60 g, Egg 30 g	41 g	41 g / 41 g	116	nothing	→
Banh MiBread roll / pretzel 80 g, Pork 80 g, Carrots 30 g, Cucumber 20 g	28 g	28 g / 28 g	115	nothing	→
BibimbapRice 250 g, Ground beef 70 g, Egg 55 g, Spinach 50 g, Carrots 40 g	35 g	35 g / 35 g	102	nothing	→
Bulgogi with riceBeef steak 150 g, Rice 200 g	47 g	47 g / 47 g	127	nothing	→
Butter Chicken with riceChicken breast 140 g, Tomato passata / tomato sauce 80 g, Cream 50 g, Butter 15 g, Rice 200 g	51 g	51 g / 51 g	125	nothing	→
Chana Masala with riceChickpeas 200 g, Tomato passata / tomato sauce 100 g, Onions 40 g, Rice 200 g	24 g	21 g / 24 g	87	Valine	→
Char Siu with ricePork 120 g, Rice 200 g	33 g	33 g / 33 g	122	nothing	→
Chicken BiryaniRice 250 g, Chicken thigh 120 g, Plain yogurt 40 g	38 g	38 g / 38 g	124	nothing	→
Chicken Korma with riceChicken breast 140 g, Cream 40 g, Cashews 15 g, Plain yogurt 30 g, Rice 200 g	54 g	54 g / 54 g	126	nothing	→
Chicken teriyaki bowlChicken breast 150 g, Rice 200 g, Broccoli 60 g	54 g	54 g / 54 g	124	nothing	→
Chicken Tikka Masala with riceChicken breast 140 g, Plain yogurt 40 g, Tomato passata / tomato sauce 100 g, Cream 40 g, Rice 200 g	52 g	52 g / 52 g	125	nothing	→
Chole BhatureChickpeas 200 g, Wheat flour 80 g	26 g	23 g / 26 g	89	Valine	→
Dal with riceLentils 220 g, Tomato passata / tomato sauce 60 g, Coconut milk 50 g, Rice 200 g	27 g	26 g / 27 g	97	Methionine + Cysteine	→
Egg fried riceRice 250 g, Egg 60 g, Peas 40 g, Carrots 30 g	17 g	17 g / 17 g	105	nothing	→
Fried noodles with chickenSpätzle / egg noodles 250 g, Chicken breast 100 g, White cabbage 60 g, Carrots 40 g	43 g	43 g / 43 g	118	nothing	→
Fried noodles with vegetablesSpätzle / egg noodles 250 g, White cabbage 80 g, Carrots 50 g, Bell peppers 40 g	13 g	7 g / 13 g	55	Lysine	→
Gyoza / dumplings (8 pieces)Wheat flour 70 g, Ground beef 80 g, White cabbage 50 g	31 g	30 g / 31 g	97	Leucine	→
JapchaeRice noodles 150 g, Beef steak 60 g, Spinach 50 g, Egg 30 g	25 g	25 g / 25 g	123	nothing	→
Katsu curryPork schnitzel 130 g, Breadcrumbs 25 g, Egg 15 g, Rice 200 g, Carrots 40 g, Potatoes 60 g	49 g	49 g / 49 g	119	nothing	→
Kimchi fried riceRice 250 g, Egg 55 g, White cabbage 60 g, Bacon 30 g	26 g	26 g / 26 g	113	nothing	→
Kung Pao chicken with riceChicken breast 140 g, Peanuts 20 g, Bell peppers 50 g, Rice 200 g	54 g	54 g / 54 g	119	nothing	→
LaksaRice noodles 200 g, Shrimp / prawns 60 g, Tofu 50 g, Coconut milk 150 g, Egg 30 g	31 g	31 g / 31 g	114	nothing	→
Mapo tofu with riceTofu 200 g, Ground beef 50 g, Rice 200 g	48 g	48 g / 48 g	100	nothing	→
Masala DosaRice 100 g, Lentils 40 g, Potatoes 120 g	8 g	8 g / 8 g	96	Methionine + Cysteine	→
Massaman curry with riceChicken thigh 120 g, Potatoes 100 g, Coconut milk 150 g, Peanuts 15 g, Rice 150 g	42 g	42 g / 42 g	118	nothing	→
Miso soupTofu 50 g	7 g	6 g / 7 g	89	Methionine + Cysteine	→
Mixed sushi (12 pieces)Rice 240 g, Salmon 70 g, Tuna 30 g, Shrimp / prawns 20 g	33 g	33 g / 33 g	114	nothing	→
Nasi GorengRice 250 g, Chicken breast 80 g, Shrimp / prawns 30 g, Egg 55 g	45 g	45 g / 45 g	121	nothing	→
OkonomiyakiWheat flour 60 g, Egg 55 g, White cabbage 120 g, Bacon 30 g	26 g	26 g / 26 g	110	nothing	→
Pad Thai with shrimpRice noodles 220 g, Shrimp / prawns 80 g, Egg 55 g, Peanuts 15 g	33 g	33 g / 33 g	110	nothing	→
Pad Thai with tofuRice noodles 220 g, Tofu 100 g, Peanuts 15 g	22 g	20 g / 22 g	93	Lysine	→
Palak Paneer with riceRicotta / paneer 120 g, Spinach 200 g, Cream 30 g, Rice 200 g	26 g	26 g / 26 g	126	nothing	→
Paneer TikkaRicotta / paneer 150 g, Plain yogurt 40 g, Bell peppers 60 g	19 g	19 g / 19 g	136	nothing	→
Peking duck with pancakesDuck 120 g, Wheat flour 50 g, Cucumber 30 g	34 g	34 g / 34 g	123	nothing	→
Pho Bo (beef noodle soup)Rice noodles 200 g, Beef steak 80 g	26 g	26 g / 26 g	126	nothing	→
Rajma ChawalKidney beans 200 g, Rice 200 g	23 g	19 g / 23 g	82	Methionine + Cysteine	→
Ramen with pork and eggSpätzle / egg noodles 200 g, Pork 60 g, Egg 50 g, Mushrooms 30 g	30 g	30 g / 30 g	114	nothing	→
Salmon onigiri (2 pieces)Rice 150 g, Salmon 30 g	10 g	10 g / 10 g	112	nothing	→
Samosas (2 pieces)Wheat flour 60 g, Potatoes 100 g, Peas 30 g	9 g	6 g / 9 g	69	Lysine	→
Shrimp dim sum (Har Gow)Shrimp / prawns 80 g, Wheat flour 50 g	23 g	23 g / 23 g	112	nothing	→
Spring rollsWheat flour 60 g, White cabbage 60 g, Carrots 30 g	7 g	4 g / 7 g	55	Lysine	→
Summer rolls with shrimpRice noodles 60 g, Shrimp / prawns 60 g, Lettuce 30 g	15 g	15 g / 15 g	115	nothing	→
Sushi maki (8 pieces)Rice 180 g, Salmon 40 g, Cucumber 20 g, Avocado 20 g	14 g	14 g / 14 g	112	nothing	→
Sweet and sour chicken with riceChicken nuggets / tenders 150 g, Pineapple 50 g, Bell peppers 50 g, Rice 200 g	35 g	35 g / 35 g	123	nothing	→
Teriyaki salmon with riceSalmon 150 g, Rice 200 g, Broccoli 100 g	41 g	41 g / 41 g	111	nothing	→
Thai curry with tofu and riceTofu 150 g, Coconut milk 150 g, Bell peppers 50 g, Broccoli 50 g, Rice 200 g	31 g	31 g / 31 g	98	Lysine	→
Thai red curry with chicken and riceChicken breast 120 g, Coconut milk 150 g, Bell peppers 50 g, Green beans 40 g, Rice 200 g	47 g	47 g / 47 g	124	nothing	→
Tofu vegetable stir-fry with riceTofu 150 g, Broccoli 80 g, Bell peppers 60 g, Rice 200 g	29 g	27 g / 29 g	94	Methionine + Cysteine	→
Tom Kha GaiChicken breast 100 g, Coconut milk 200 g, Mushrooms 50 g	37 g	37 g / 37 g	129	nothing	→
Tonkatsu with ricePork schnitzel 130 g, Breadcrumbs 25 g, Egg 15 g, Rice 200 g, White cabbage 50 g	48 g	48 g / 48 g	119	nothing	→
Udon soup with tofu and eggPasta 250 g, Tofu 40 g, Egg 55 g	27 g	25 g / 27 g	92	Lysine	→

Middle Eastern & Mediterranean

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Cevapcici with djuvec riceGround beef 150 g, Rice 200 g, Bell peppers 40 g, Onions 30 g	49 g	48 g / 49 g	99	Leucine	→
Chili con CarneGround beef 120 g, Kidney beans 120 g, Tomato passata / tomato sauce 150 g, Sweet corn 40 g, Rice 150 g	51 g	48 g / 51 g	96	Valine	→
Chili sin CarneTextured soy protein 40 g, Kidney beans 150 g, Tomato passata / tomato sauce 150 g, Sweet corn 50 g, Rice 150 g	40 g	36 g / 40 g	90	Methionine + Cysteine	→
Couscous with vegetables and chickpeasCouscous 70 g, Chickpeas 100 g, Zucchini 80 g, Bell peppers 50 g	19 g	17 g / 19 g	88	Lysine	→
Falafel plate with hummusFalafel 150 g, Hummus 80 g, Bulgur 100 g, Lettuce 40 g	30 g	26 g / 30 g	89	Valine	→
Hummus with flatbreadHummus 100 g, Flatbread / pita 80 g	15 g	12 g / 15 g	80	Lysine	→
Kofta with riceGround lamb 150 g, Rice 200 g, Plain yogurt 50 g	44 g	44 g / 44 g	102	nothing	→
Menemen (Turkish scrambled eggs)Egg 120 g, Tomatoes 100 g, Bell peppers 50 g, Flatbread / pita 50 g	21 g	21 g / 21 g	103	nothing	→
Ratatouille with riceZucchini 120 g, Eggplant 100 g, Bell peppers 80 g, Tomato passata / tomato sauce 100 g, Rice 200 g	9 g	7 g / 9 g	71	Lysine	→
Roasted vegetables with fetaZucchini 120 g, Bell peppers 100 g, Eggplant 100 g, Feta / sheep cheese 100 g	18 g	18 g / 18 g	125	nothing	→
Shakshuka with breadEgg 120 g, Tomato passata / tomato sauce 200 g, Bell peppers 60 g, Flatbread / pita 60 g	23 g	23 g / 23 g	101	nothing	→
TabboulehBulgur 150 g, Tomatoes 80 g, Cucumber 50 g	6 g	3 g / 6 g	54	Lysine	→
Turkish lentil soupLentils 250 g, Carrots 40 g, Onions 30 g	23 g	20 g / 23 g	87	Methionine + Cysteine	→

International

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Albóndigas with breadGround beef 150 g, Tomato passata / tomato sauce 100 g, Bread roll / pretzel 50 g	49 g	48 g / 49 g	98	Leucine	→
Älplermagronen (Swiss alpine macaroni)Pasta 200 g, Potatoes 100 g, Emmental / mountain cheese 60 g, Cream 50 g, Applesauce 80 g	31 g	31 g / 31 g	115	nothing	→
Baba Ganoush with pitaEggplant 150 g, Tahini / sesame paste 20 g, Flatbread / pita 60 g	10 g	6 g / 10 g	58	Lysine	→
Beef Stroganoff with riceBeef steak 150 g, Mushrooms 60 g, Sour cream / crème fraîche 50 g, Rice 180 g	50 g	50 g / 50 g	128	nothing	→
Börek with fetaWheat flour 70 g, Butter 20 g, Feta / sheep cheese 70 g, Egg 20 g	20 g	20 g / 20 g	121	nothing	→
BorschtBeetroot 120 g, Beef steak 60 g, Potatoes 80 g, White cabbage 80 g, Sour cream / crème fraîche 30 g	22 g	22 g / 22 g	117	nothing	→
Chicken Kiev with mashed potatoesChicken breast 160 g, Butter 20 g, Breadcrumbs 25 g, Egg 15 g, Mashed potatoes 200 g	59 g	59 g / 59 g	123	nothing	→
Ful Medames with breadWhite beans 200 g, Flatbread / pita 60 g	25 g	22 g / 25 g	87	Valine	→
Gambas al Ajillo with breadShrimp / prawns 150 g, Bread roll / pretzel 50 g	40 g	40 g / 40 g	114	nothing	→
Gyros pitaFlatbread / pita 80 g, Pork 100 g, Plain yogurt 40 g, Tomatoes 30 g, Onions 15 g	32 g	32 g / 32 g	118	nothing	→
Iskender KebabDöner meat 150 g, Flatbread / pita 80 g, Plain yogurt 80 g, Tomato passata / tomato sauce 40 g, Butter 10 g	49 g	49 g / 49 g	101	nothing	→
Jollof rice with chickenRice 250 g, Chicken thigh 150 g, Tomato passata / tomato sauce 80 g	45 g	45 g / 45 g	123	nothing	→
KibbehBulgur 80 g, Ground lamb 80 g	22 g	22 g / 22 g	98	Leucine	→
Köttbullar (Swedish meatballs) with mashed potatoesGround beef 150 g, Mashed potatoes 200 g, Cream 30 g, White bread / toast 10 g	48 g	47 g / 48 g	97	Leucine	→
Lamb tagine with couscousGround lamb 130 g, Couscous 70 g, Chickpeas 60 g, Carrots 60 g	47 g	46 g / 47 g	97	Valine	→
Maafe (peanut stew)Chicken thigh 120 g, Peanut butter 30 g, Sweet potato 120 g, Rice 150 g	43 g	43 g / 43 g	114	nothing	→
MantiWheat flour 80 g, Ground beef 70 g, Plain yogurt 80 g	31 g	31 g / 31 g	102	nothing	→
Misir Wot with injeraLentils 200 g, Wheat flour 80 g	26 g	26 g / 26 g	107	nothing	→
MoussakaEggplant 150 g, Ground lamb 100 g, Potatoes 100 g, Tomato passata / tomato sauce 60 g, Milk 80 g, Emmental / mountain cheese 20 g	37 g	37 g / 37 g	107	nothing	→
MujaddaraLentils 150 g, Rice 150 g, Onions 50 g	18 g	17 g / 18 g	94	Methionine + Cysteine	→
PaellaRice 250 g, Chicken breast 60 g, Shrimp / prawns 60 g, Peas 30 g	41 g	41 g / 41 g	120	nothing	→
PastitsioPasta 150 g, Ground beef 90 g, Milk 100 g, Egg 25 g, Emmental / mountain cheese 20 g	46 g	46 g / 46 g	109	nothing	→
Patatas BravasPotatoes 250 g, Tomato passata / tomato sauce 50 g	5 g	3 g / 5 g	54	Leucine	→
PelmeniWheat flour 100 g, Egg 20 g, Ground beef 80 g, Sour cream / crème fraîche 30 g	36 g	36 g / 36 g	100	nothing	→
Pierogi with potato and quarkWheat flour 100 g, Egg 20 g, Potatoes 100 g, Quark 50 g	21 g	21 g / 21 g	100	nothing	→
Rösti with fried eggPotatoes 300 g, Egg 60 g, Butter 10 g	13 g	11 g / 13 g	89	Leucine	→
Shawarma plateChicken breast 150 g, Rice 200 g, Hummus 50 g	56 g	56 g / 56 g	123	nothing	→
Smørrebrød with salmonRye bread 60 g, Salmon 60 g, Cream cheese 20 g	19 g	19 g / 19 g	114	nothing	→
Souvlaki with ricePork 160 g, Rice 200 g, Plain yogurt 50 g	44 g	44 g / 44 g	123	nothing	→
SpanakopitaWheat flour 60 g, Butter 20 g, Spinach 100 g, Feta / sheep cheese 60 g, Egg 20 g	20 g	20 g / 20 g	118	nothing	→
Spanish omelette (Tortilla de Patatas)Egg 150 g, Potatoes 200 g, Onions 40 g	23 g	23 g / 23 g	101	nothing	→
Wiener Schnitzel (veal) with potato saladDöner meat 140 g, Breadcrumbs 25 g, Egg 15 g, Wheat flour 10 g, Potatoes 200 g	46 g	44 g / 46 g	96	Leucine	→

Breakfast

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Avocado toastWhole-grain bread 60 g, Avocado 70 g	7 g	4 g / 7 g	57	Lysine	→
Avocado toast with eggWhole-grain bread 60 g, Avocado 70 g, Egg 55 g	13 g	13 g / 13 g	102	nothing	→
Bread roll with butter and jamBread roll / pretzel 60 g, Butter 10 g	7 g	3 g / 7 g	46	Lysine	→
Bread roll with chocolate hazelnut spreadBread roll / pretzel 60 g, Hazelnuts 4 g	7 g	3 g / 7 g	45	Lysine	→
Bread roll with egg and hamBread roll / pretzel 60 g, Egg 60 g, Ham 30 g	19 g	19 g / 19 g	109	nothing	→
Cornflakes with milkCornflakes 40 g, Milk 200 g	9 g	9 g / 9 g	117	nothing	→
Croissant with butterCroissant 60 g, Butter 5 g	5 g	2 g / 5 g	46	Lysine	→
Fried eggs with baconEgg 120 g, Bacon 30 g, White bread / toast 30 g	29 g	29 g / 29 g	116	nothing	→
Ham and cheese omeletteEgg 165 g, Ham 40 g, Gouda 25 g	34 g	34 g / 34 g	123	nothing	→
Muesli with milkRolled oats 60 g, Almonds 10 g, Milk 200 g	17 g	17 g / 17 g	102	nothing	→
Muesli with yogurt and fruitRolled oats 50 g, Plain yogurt 150 g, Berries 80 g	12 g	12 g / 12 g	107	nothing	→
Overnight oatsRolled oats 50 g, Greek yogurt 150 g, Milk 100 g, Chia seeds 10 g, Berries 60 g	27 g	27 g / 27 g	131	nothing	→
Peanut butter toast with bananaWhite bread / toast 50 g, Peanut butter 20 g, Banana 60 g	9 g	5 g / 9 g	50	Lysine	→
Porridge with milkRolled oats 60 g, Milk 250 g, Banana 60 g	17 g	17 g / 17 g	114	nothing	→
Porridge with waterRolled oats 60 g, Banana 60 g	9 g	6 g / 9 g	65	Lysine	→
Protein pancakesRolled oats 50 g, Egg 55 g, Quark 100 g, Whey protein 15 g	38 g	38 g / 38 g	134	nothing	→
Quark with berries and oatsQuark 250 g, Berries 100 g, Rolled oats 30 g	35 g	35 g / 35 g	144	nothing	→
Scrambled eggs (3 eggs)Egg 165 g, Milk 30 g	22 g	22 g / 22 g	113	nothing	→
Scrambled eggs on toastEgg 150 g, Milk 30 g, White bread / toast 50 g	24 g	24 g / 24 g	110	nothing	→
Skyr with berriesSkyr 250 g, Berries 100 g	28 g	28 g / 28 g	136	nothing	→
Smoothie bowlBanana 100 g, Berries 100 g, Plain yogurt 100 g, Rolled oats 20 g	8 g	8 g / 8 g	110	nothing	→
Tofu scramble with breadTofu 150 g, Nutritional yeast 5 g, Whole-grain bread 60 g	28 g	28 g / 28 g	100	nothing	→
Whole-grain bread with cream cheeseWhole-grain bread 100 g, Cream cheese 40 g	11 g	8 g / 11 g	71	Lysine	→
Yogurt with granolaPlain yogurt 200 g, Rolled oats 40 g, Hazelnuts 10 g	14 g	14 g / 14 g	114	nothing	→

Salads & Bowls

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Buddha bowl with tofuRice 150 g, Tofu 100 g, Chickpeas 60 g, Broccoli 60 g, Avocado 40 g	26 g	25 g / 26 g	95	Methionine + Cysteine	→
Chef's salad with egg and hamLettuce 150 g, Ham 50 g, Egg 55 g, Gouda 30 g	25 g	25 g / 25 g	128	nothing	→
Chicken Caesar saladLettuce 150 g, Chicken breast 120 g, Parmesan 15 g, White bread / toast 20 g	46 g	46 g / 46 g	129	nothing	→
ColeslawWhite cabbage 150 g, Carrots 30 g	2 g	1 g / 2 g	42	Leucine	→
Couscous saladCouscous 60 g, Tomatoes 60 g, Cucumber 60 g, Feta / sheep cheese 30 g	13 g	11 g / 13 g	89	Lysine	→
Greek saladTomatoes 120 g, Cucumber 100 g, Bell peppers 40 g, Onions 20 g, Feta / sheep cheese 75 g	13 g	13 g / 13 g	122	nothing	→
Lentil salad with fetaLentils 200 g, Feta / sheep cheese 40 g, Tomatoes 60 g	24 g	24 g / 24 g	99	Methionine + Cysteine	→
Pasta saladPasta 180 g, Bologna / German sausage 40 g, Peas 30 g, Gouda 20 g	22 g	22 g / 22 g	109	nothing	→
Potato saladPotatoes 300 g, Onions 30 g	5 g	3 g / 5 g	54	Leucine	→
Quinoa bowl with chickpeasQuinoa 150 g, Chickpeas 100 g, Avocado 40 g, Spinach 40 g	17 g	15 g / 17 g	89	Valine	→
Salmon poke bowlRice 180 g, Salmon 100 g, Edamame 40 g, Avocado 40 g, Cucumber 30 g	31 g	31 g / 31 g	114	nothing	→
Sweet potato bowl with chickpeasSweet potato 200 g, Chickpeas 100 g, Spinach 50 g, Tahini / sesame paste 15 g	17 g	16 g / 17 g	95	Leucine	→
Tofu poke bowlRice 180 g, Tofu 120 g, Edamame 40 g, Avocado 40 g, Cucumber 30 g	27 g	27 g / 27 g	98	Methionine + Cysteine	→
Tuna saladLettuce 120 g, Tuna 100 g, Egg 55 g, Sweet corn 40 g, Tomatoes 50 g	35 g	35 g / 35 g	108	nothing	→

Fitness Classics

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Baked potato with herb quarkPotatoes 350 g, Quark 150 g	24 g	24 g / 24 g	123	nothing	→
Banana oat shakeWhey protein 30 g, Milk 300 g, Banana 100 g, Rolled oats 40 g	40 g	40 g / 40 g	140	nothing	→
Chicken with rice and broccoliChicken breast 150 g, Rice 200 g, Broccoli 150 g	56 g	56 g / 56 g	122	nothing	→
Cottage cheese on whole-grain breadCottage cheese 150 g, Whole-grain bread 100 g	24 g	24 g / 24 g	121	nothing	→
Eggs with potatoesEgg 120 g, Potatoes 250 g	19 g	19 g / 19 g	99	Leucine	→
Fish with rice and vegetablesCod / pollock 150 g, Rice 200 g, Green beans 100 g	41 g	41 g / 41 g	114	nothing	→
Ground beef and rice skilletGround beef 125 g, Rice 200 g, Bell peppers 60 g, Sweet corn 40 g	42 g	42 g / 42 g	99	Valine	→
Protein shake with milkWhey protein 30 g, Milk 300 g	34 g	34 g / 34 g	142	nothing	→
Protein shake with waterWhey protein 30 g	24 g	24 g / 24 g	126	nothing	→
Salmon with potatoes and broccoliSalmon 150 g, Potatoes 250 g, Broccoli 150 g	42 g	42 g / 42 g	104	nothing	→
Seitan gyros with riceSeitan 120 g, Rice 200 g, Bell peppers 60 g	35 g	12 g / 35 g	33	Lysine	→
Shrimp pastaPasta 220 g, Shrimp / prawns 100 g, Tomato passata / tomato sauce 80 g	36 g	36 g / 36 g	107	nothing	→
Steak with baked potato and herb quarkBeef steak 200 g, Potatoes 250 g, Quark 80 g	70 g	70 g / 70 g	130	nothing	→
Steak with friesBeef steak 200 g, French fries 180 g	60 g	60 g / 60 g	126	nothing	→
Tempeh bowlTempeh 120 g, Quinoa 150 g, Spinach 50 g	32 g	32 g / 32 g	105	nothing	→
Tofu with rice and broccoliTofu 200 g, Rice 200 g, Broccoli 150 g	38 g	35 g / 38 g	92	Methionine + Cysteine	→
Turkey with rice and vegetablesTurkey breast 120 g, Rice 200 g, Bell peppers 80 g, Zucchini 80 g	43 g	43 g / 43 g	123	nothing	→
Vegan protein shake with soy milkPea protein 30 g, Soy milk 300 g	34 g	30 g / 34 g	88	Methionine + Cysteine	→

Snacks & Sweets

Dish	Protein	Usable	DIAAS	Limited by	In calculator
Apple cake (1 slice)Wheat flour 40 g, Egg 20 g, Butter 15 g, Apple 80 g	7 g	7 g / 7 g	94	Lysine	→
Apple PieWheat flour 50 g, Butter 25 g, Apple 100 g	6 g	3 g / 6 g	58	Lysine	→
Banana bread (1 slice)Wheat flour 50 g, Egg 25 g, Banana 60 g, Butter 15 g	9 g	8 g / 9 g	93	Lysine	→
Blueberry muffinWheat flour 50 g, Egg 20 g, Milk 30 g, Berries 30 g, Butter 15 g	9 g	9 g / 9 g	97	Lysine	→
BrownieWheat flour 25 g, Egg 25 g, Butter 25 g	6 g	6 g / 6 g	105	nothing	→
ChurrosWheat flour 60 g	6 g	3 g / 6 g	54	Lysine	→
DonutWheat flour 50 g, Egg 10 g, Milk 20 g	7 g	6 g / 7 g	83	Lysine	→
Edamame snackEdamame 150 g	18 g	18 g / 18 g	105	nothing	→
German cheesecake (1 slice)Quark 100 g, Egg 25 g, Wheat flour 25 g, Butter 10 g	18 g	18 g / 18 g	137	nothing	→
Hummus with veggie sticksHummus 100 g, Carrots 80 g, Bell peppers 60 g	9 g	8 g / 9 g	89	Valine	→
New York CheesecakeCream cheese 100 g, Egg 25 g, Wheat flour 15 g, Butter 10 g	11 g	11 g / 11 g	133	nothing	→
Panna CottaCream 120 g	3 g	3 g / 3 g	124	nothing	→
Pretzel with butterBread roll / pretzel 80 g, Butter 10 g	9 g	4 g / 9 g	46	Lysine	→
Protein barWhey protein 12 g, Casein 8 g, Peanuts 10 g	19 g	19 g / 19 g	142	nothing	→
PuddingMilk 200 g, Durum wheat semolina 5 g	7 g	7 g / 7 g	126	nothing	→
Quark dessert with fruitQuark 200 g, Banana 60 g, Berries 60 g	25 g	25 g / 25 g	135	nothing	→
TiramisuCream cheese 60 g, Egg 25 g, Wheat flour 15 g	8 g	8 g / 8 g	127	nothing	→
Trail mix (nuts and raisins)Almonds 15 g, Cashews 15 g, Walnuts 10 g, Hazelnuts 10 g	9 g	5 g / 9 g	61	Lysine	→
WafflesWheat flour 60 g, Egg 40 g, Milk 60 g, Butter 15 g	13 g	13 g / 13 g	109	nothing	→

Where the numbers come from

One serving, one standard recipe. Every dish is broken down into its basic ingredients, in typical amounts for one serving. Oil, sugar and spices are left out because they contain no protein.
Usable is the protein that counts as complete: total protein times DIAAS, capped at 100 %. More under Method.
Your recipe is different? Open the dish in the calculator and change the amounts or swap ingredients. The result updates instantly.

Recipes vary a lot, so treat these values as estimates. How everything is calculated is explained under Method.

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Protein quality of dishes

Italian

German

Takeaway & Fast Food

American

French

British

Mexican & Latin American

Asian & Indian

Middle Eastern & Mediterranean

International

Breakfast

Salads & Bowls

Fitness Classics

Snacks & Sweets

Where the numbers come from

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