High Protein Foods and Supplements

High Protein Foods and Supplements

Most people know that eggs are a great source of protein, but have you ever wondered exactly how much protein is found in a single egg? Or the number of eggs needed to meet your protein goals during breakfast? 

If you are not a nutrition expert or familiar with dietary nutrition facts, determining the protein content in food can be a confusing task. 

While food tracker apps can be helpful, consider this valuable protein reference to help you achieve your daily high protein and overall nutrition goals. 

Food or Supplement

Protein 

Carbohydrates 

Calories

% Calories From Protein 

1 egg 

6g 

0.6g 

78

31% 

5 oz. (container) nonfat plain Greek yogurt 

16g 

6 g 

100

64% 

4 oz. nonfat cottage cheese 

12g 

8g 

81

59% 

1 cup (6 oz.) skim milk 

8g 

12g 

83

39% 

4 oz. chicken breast, skinless 

23g 

0g 

110

84% 

4 oz. pork tenderloin 

23g 

0g 

120

77% 

3 oz. salmon 

17g 

0g 

108

63% 

3 oz. shrimp 

17g 

0g 

72

94% 

140g canned tuna (in water), drained 

33g 

0g 

140

94% 

4 oz. ground beef 

22g 

0g 

224

39% 

4 oz. ground turkey 

22g 

0g 

167

53% 

¼ cup lentils, dry 

9g 

22g 

120

30% 

1 cup edamame 

18g 

14g 

188

38% 

¼ cup almonds, whole 

7g 

8g 

207

14% 

3 oz. extra firm tofu 

8g 

2g 

80

40% 

1 scoop Unjury® Vanilla Whey Protein Powder

21g 

2g 

100

84% 

1 scoop Unjury Vanilla Whey Protein Powder mixed with 1 cup skim milk 

29g 

14g 

183

63% 

 

When trying to meet requirements for additional protein intake, consider using protein supplements or high-protein meal replacements to meet high protein requirements.


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