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% |
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.