Free calorie & nutrition tracking
Protein — Intakes and recommendations (NNR 2023)
General intake: In Nordic countries, protein intake is generally adequate for most adults — women consume around 70–80 g/day (17% E) and men around 90–100 g/day (19% E). Most people meet or exceed recommendations when total energy intake is sufficient.
Sustainability: A diet promoting health and ecological sustainability should shift from animal proteins toward plant-based sources. Red meat is recommended at no more than 350 g/week.
Vegan diet & Amino acids: Plant-based protein sources (except soy) have incomplete amino acid profiles. All essential amino acids must be secured by combining different plant protein sources throughout the day. Good sources: beans, lentils, peas, tofu, tempeh, seitan.
Plate model: In a mixed diet, the protein-rich main course fills ¼ of the plate. For vegan diets, a third-of-plate model is recommended (⅓ plant protein · ⅓ grains/potato · ⅓ vegetables) to ensure adequate protein and energy intake.
Set daily goals for micronutrients. Data fills automatically when foods include micronutrient info (Open Food Facts / Fineli).
ℹ️ Default values are based on EFSA Dietary Reference Values (DRV) and Nordic Nutrition Recommendations (NNR 2023). Iron, vitamin C, B6, magnesium, fluoride and selenium are sex-specific. You can adjust values yourself.