the race to the daily 100 grams: protein content in popular foods

by gramms

After learning that most active people should be getting about 1 gram of protein per pound of bodyweight, we started creating a mental index of the protein content in popular health foods. We also now subconsciously chart the ratio of protein to calories since we love lean sources that can be easy additions to our daily diet. 

Every bit of protein counts -- and if we're ever falling short, we love knowing we can reach for gramms to get a quick 20 gram protein boost for only 80 calories.

Here are some of our favorite protein sources from food:

  1. Eggs (2 large eggs):

    • Calories: Around 140 kcal
    • Protein: Approximately 12 grams

  2. Grilled Chicken Breast (1 serving, about 3 ounces):

    • Calories: Approximately 120 kcal
    • Protein: Roughly 25 grams

  3. Greek Yogurt (1 cup, non-fat plain):

    • Calories: Around 120 kcal
    • Protein: Approximately 22 grams

  4. Salmon (1 serving, about 3 ounces, cooked):

    • Calories: Approximately 180 kcal
    • Protein: Roughly 20 grams

  5. Quinoa (1 cup, cooked):

    • Calories: Around 220 kcal
    • Protein: Approximately 8 grams

  6. Broccoli (1 cup, chopped):

    • Calories: Approximately 30 kcal
    • Protein: Roughly 2.5 grams

  7. Almonds (1 ounce, about 23 almonds):

    • Calories: Around 160 kcal
    • Protein: Approximately 6 grams

  8. Lentils (1 cup, cooked):

    • Calories: Approximately 230 kcal
    • Protein: Roughly 18 grams

  9. Avocado (1 medium avocado):

    • Calories: Around 240 kcal
    • Protein: Approximately 3 grams

  10. Cottage Cheese (1/2 cup, low-fat):

    • Calories: Approximately 80 kcal
    • Protein: Roughly 14 grams

Obviously these are all approximate and don't factor in factors like oils when cooking, etc. !