Protein-Rich Foods

Nutrients in a Large Egg

• Calories: 70–80 kcal
• Protein: 6–7 grams
• Fat: 5 grams
• Cholesterol: ~186 mg
• Carbohydrates: Less than 1 gram

Why Eggs Are High in Protein

• Egg whites contain over half the egg’s protein and are nearly fat-free.
• Eggs are a complete protein—containing all 9 essential amino acids.
• Eggs have a high biological value, making them highly efficient for body use.

Nutrients in 100g of Cooked Chicken Breast

• Calories: ~165 kcal
• Protein: ~31 grams
• Fat: ~3.6 grams
• Cholesterol: ~85 mg
• Carbohydrates: 0 grams

Why Chicken Breast Is High in Protein

• It’s lean muscle tissue, which is naturally protein-rich.
• High protein-to-fat ratio—great for muscle gain and fat loss.
• It’s a complete protein with all 9 essential amino acids.

Nutrients in 100g of Plain, Nonfat Greek Yogurt

• Calories: ~59 kcal
• Protein: ~10 grams
• Fat: ~0.4 grams
• Cholesterol: ~5 mg
• Carbohydrates: ~3.6 grams

Why Greek Yogurt Is High in Protein

• Strained to remove liquid, concentrating the protein content.
• Rich in casein—a slow-digesting protein that promotes satiety.
• Low in fat, high in protein—great for lean muscle support.