How much protein in 1 egg

Eggs Have Way More Protein Than You Think

And, no, they’re not bad for your heart.

There’s a certain segment of scientists out there in the research community who must have out it for chickens.

Every few years, a cadre of these white coats will extrapolate the data from epidemiological research and blast out some brief-yet-libelous exclamations about eggs.

In 2012, for just one example, a study published in the journal Atherosclerosis started broadcasting that eating eggs is nearly as bad for your arteries as smoking cigarettes. Nutrition experts have since discredited the shoddy correlational research in this study, but the damage was done and the myths already circulating about the dangers of eggs continued to ricochet among the uniformed.

Yes, unfortunately, some people still believe that eating eggs—and especially egg yolks—will lay waste to your cardiovascular system due to the fact that they contain dietary cholesterol and saturated fat. As reading the stories in either of those links, will show you, neither of those things is true. The chicken egg has been unfairly maligned.

It’s time that we stop listening to those chicken-hating scientists and start listening to the softer, saner, quieter voice inside ourselves (and within good-quality research) that tell us that eating eggs is nutritious and delicious.

Eggs are also inexpensive and they’re a great source of protein, which—as you know—is incredibly important whether you’re trying to lose weight or build muscle. Plus, eggs are versatile in the kitchen, so you can eat them scrambled at breakfast, hard boiled as a snack, or fried on top of a big pile of vegetables at dinner.

In the very least, do it for the chickens.

Here’s how much protein is in one egg

The amount of protein varies depending on size, but here’s how much you can expect from one egg, according to the United States Department of Agriculture:

Your daily protein needs depend on a variety of factors, such as your body weight, but U.S. Dietary Guidelines recommend that 10 to 35 percent of your calories come from protein.

What part of eggs contain the most protein?

There’s a lot of debate about whether it’s best to eat the whole egg—the egg white and the yolk—and recent studies have shown that whole eggs are a great food for weight loss and don’t increase your risk of cardiovascular disease. Although egg yolks contain many important nutrients like iron and vitamins A, D, E, and K, the whites pack the most punch of protein. The whites from one egg contain about four grams of protein, while the yolk includes 2.7 grams of protein.

Need ideas for how to get creative with your egg eating? Check out this list of 21 deviled egg recipes that make a great post-workout snack.

How Much Protein Does 1 Egg Have?

Eggs are an everyday part of many people’s lives, whether it’s fried eggs for breakfast or a quiche for an easy lunch. From mayonnaise to birthday cake, eggs show up everywhere. Luckily, they’re also a healthy addition to your diet, rich in protein and beneficial vitamins and minerals, which makes them a nutritious, versatile food.

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The amount of protein per egg depends on its size. One large egg has nearly 6.3 grams of protein, while a small egg has 4.77 grams.

Protein in Eggs

Eggs are well known for being rich in protein, but they range in size from peewee to jumbo. This difference in size can change how many nutrients you’re getting in each egg. According to the United States Department of Agriculture, a jumbo-sized egg weighs at least 2.42 ounces, making it twice the size of a 1.25-ounce peewee egg. Of course, a peewee egg and a jumbo egg won’t contain the same amounts of nutrients. As an example, a jumbo egg will have about 8 grams of protein, while a small egg only has 5 grams.

There’s also a difference if you eat just the yolk, just the white or the whole egg. According to the United States Department of Agriculture, one large egg (approximately 50 grams) contains 6 grams of protein. If you were going to eat the same amount of pure yolk, this would be 7.93 grams of protein. The same amount of pure egg white is equivalent to 5.45 grams of protein. This is not too far off from the amount of protein in chicken, which is about 8.72 grams for per 50 grams.

The recommended amount of daily protein is based on your weight but equals around 0.8 grams of protein per kilogram. Use the USDA’s Dietary Reference Intakes calculator to determine how much protein you should be consuming per day.

Are Eggs Healthy?

According to the American Egg Board, eggs have myriad other vitamins and minerals. Eggs contain vitamin A, D and E, as well as several B-complex vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, folate, and B-12). Eggs also contain lutein and zeaxanthin, which are good for your eyes.

Both the Harvard T. H. Chan School of Public Health and American Heart Association recommend one egg per day as part of a healthy diet. Large grade eggs are the standard size typically used in recipes. Much more than one egg per day could be harmful to your health. According to an interview with the Harvard Gazette, Walter Willet, chair of the Harvard T.H. Chan School of Public Health’s Nutrition Department, said in an interview that eating too many eggs is linked to an increased risk of diabetes and heart disease.

Incorporating Eggs Into Your Diet

Because one egg a day is meant to be a good part of your diet, the real question is: What’s the healthiest way to eat eggs? Alone, they can be boiled, fried, poached or scrambled. They can also be easily incorporated into different types of foods, such as pancakes, quiche, soufflГ©s or stir-fries.

According to Jo Ann Carson, professor of clinical nutrition at UT Southwestern Medical Center in Dallas, as long as you’re not cooking eggs in unhealthy ingredients like bacon fat or butter, a daily egg can be a perfectly healthy component of your daily diet.

Protein In Eggs

Eggs: The High-Protein Powerhouse

Protein is a macronutrient found in animal products that is an essential building block for the body. So you may wonder if eggs are a nutritious choice or how much protein is in an egg. With six grams of protein, an egg is a nutritious choice for anyone who wants to adopt a healthier eating regimen. If you’re on a high-protein diet, not many foods can pack a protein punch quite like eggs.

High-protein diets can help build lean muscle and burn fat. Eggs are a convenient and versatile choice for vegetarians, athletes, or anyone who wants to boost their energy with a protein-rich diet.

Did you know eggs can help you lose weight? The protein in eggs can help you feel full longer, so you’re less likely to snack between meals. Egg whites are a particularly smart choice for a diet high in protein and low in fat and calories.

Whether fried, scrambled or boiled, eggs provide high levels of protein as well as vitamins and nutrients to energize your body throughout the day.

How Much Protein Is in One Egg?

A large egg has six grams of protein, and the egg white is the most protein-rich part — at about 3.6 grams of protein, egg whites contain more than half of the egg’s total protein content.

But the yolk still provides a good deal of protein at 2.7 grams. If you choose to only eat egg whites, you lose out on key vitamins, nutrients and flavor found in the yolk.

If you’re starting a high-protein diet or just wish you could include more protein in your everyday meals, eggs are a delicious and affordable option.

Does the Protein Amount Vary by Egg Type?

The size of the egg will influence how much protein you can expect to find in a single egg. Most grocery stores sell large- and medium-size eggs and may even have a selection of extra large eggs.

Use a large egg as your baseline for six grams of protein, then select the size that best fits your protein needs — medium eggs will have fewer while extra large eggs will have more protein per egg.

Egg sizes can vary, so when in doubt, ask your grocer to ensure you bring home eggs with the right protein amount for you and your family.

Why Are Eggs Healthier Because They Are High in Protein?

Eggs are not only packed with good-for-you protein — they also contain all nine essential amino acids, which means they are a complete protein. Amino acids are essential to our health, but our bodies cannot make them on their own. Adding eggs to your diet is one way to give your body a complete protein that encourages healthy tissue in muscles, bones, skin and hair.

The high amount of protein in an egg-based meal can help you lose weight. What you eat for breakfast can influence your energy levels and whether you stay full until lunchtime. One study showed that eating an egg breakfast resulted in significant weight loss compared to eating a bagel. The high protein in eggs is a filling macronutrient that can reduce your overall calorie intake.

Still curious about egg nutrition? Find out why we think eggs are the perfect food.

Which Cooking Method Provides the Most Protein in Eggs?

The protein level in an egg is not altered by the cooking method. Whether you prefer to poach, fry, scramble or hard boil, you’re still left with six grams of filling protein for consistent energy. Check out our recipes to find inspiration for your next protein-rich meal.

Nutrition and Tradition: The Sauder Family Promise

Sauder’s Eggs has been serving families like yours since the 1930s. What started as Frank Sauder’s door-to-door business has grown into an extensive community of farmers. We’re committed to offering fresh and nutritious eggs so you can fill your kitchen with home-cooked family meals.

Our farmers are dedicated to excellence. When you pick up a carton of Sauder’s Eggs, you’re taking home a tradition of quality that spans more than 80 years and three generations.

Use our online store locator to find the nearest store that carries our protein-rich products.

How Much Protein in Boiled Egg: Egg White and Yolk Nutrition Facts

Eggs form a large part of the American diet. They can be prepared in many forms such as scrambled, boiled, fried, baked, or steamed. Eggs are also eaten raw, but it is not recommended. Including eggs in a balanced diet is a healthy option.

A single egg consists of albumin (egg white) and vitellus (egg yolk) enclosed in a fragile and protective shell. Because of the protein in boiled egg, the Food Guide Pyramid introduced by the United States Department of Agriculture (USDA) categorized eggs under the meat section.

Which Part Has the Most Protein in Boiled Egg?

One whole hard-boiled egg has 77 calories. Eggs are known to be a complete source of protein as they contain all the essential amino acids. The amount of protein in boiled egg is six grams, which accounts for 11% of the recommended daily intake for men and 14% for women. An average sedentary female should consume 46 grams of protein, while a sedentary male should consume 56 grams of protein every day. These amounts are in accordance with the Dietary Reference Intake.

People require protein in accordance to their physical activity. Athletes and people who work out more, or indulge in a lot of physical activity, need higher amounts of protein than those with a sedentary lifestyle. According to the Academy of Nutrition and Dietetics, depending on the intensity of training, athletes should have 1.2 to two grams of protein for every 2.2 pounds of body weight.

It is known that egg whites have protein, but how much protein in an egg white? Let us do a comparative analysis of the egg yolk vs egg white protein content. The egg white contains 16 calories and four grams of protein, while the yolk contains three grams of protein.

Next time you want to avoid the egg yolk, keep in mind that it also contains protein. By not eating the egg yolk, you are consuming only half of the total protein in an egg. Also, several vitamins and minerals are present in the yolk, that are not present in the egg white. Contrary to the popular belief that people should just eat egg whites, especially for weight loss, most dietitians now recommend eating the whole egg to gain maximum nutritional benefit.

Nutrition Facts of Boiled Egg White and Yolk

You should also be aware that hard-boiled egg calories are minimal. It is a low-energy dense food with 1.6 calories per gram. Energy density is the calorie count of food compared to its weight. Low-energy dense foods satiate you while providing fewer calories.

When taking into consideration boiled egg nutrition and the abundant vitamins and minerals it contains, it is a healthy option, especially for breakfast. A whole hard-boiled egg provides six percent of the recommended daily intake of vitamin A, two percent of calcium, and three percent of iron. It also provides phosphorous, zinc, magnesium, selenium, potassium, and fluoride. The other vitamins present in eggs include vitamin B6, B12, E, thiamin, riboflavin, choline, and folate.

Egg White Nutrition

One egg white contains 55 milligrams of sodium and 1.3 micrograms of folate, 2.3 milligrams of calcium, 6.6 micrograms of selenium, 3.6 milligrams of magnesium, 4.9 milligrams of phosphorus, and 53.8 milligrams of potassium. On the other hand, one egg yolk has 54 calories. The protein in egg yolks is 2.7 grams and it has 38.8 milligrams of omega-3 fatty acids, 601 milligrams of omega-6 fatty acids, 245 IU vitamin of A, 18.2 IU of vitamin D, 24.8 micrograms of vitamin B9 (folate), 0.3 micrograms of vitamin B12, 9.5 micrograms of selenium, 66.3 milligrams of phosphorus, and some other trace nutrients.

Egg Yolk Nutrition

Boiled Egg for Bodybuilding

Because bodybuilders need to gain muscle, they are attracted to the protein-content in boiled eggs. While some may rely on eggs, others find it convenient to drink their calories in the form of protein shakes. The protein from eggs are also used in some of the protein powders.

Bodybuilders must have higher amounts of protein than the average person. They burn a lot of calories and need protein to make their body grow bigger and stronger. Protein helps in the muscle-building process, and minimizes the damage caused to muscles after a workout.

The Centers for Disease Control and Prevention classifies protein in two types—high-quality proteins and incomplete proteins. High-quality proteins are the proteins which include all the essential amino acids, and eggs fall under this category. The incomplete proteins don’t contain all the amino acids. Beans, although a rich source of protein, fall under the incomplete protein category.

The fatty acids from eggs help control hormone regulation and cellular growth in the body. Eggs are easily digested, and being a natural source of protein, the absorption into the bloodstream is accelerated. Although eggs are good for bodybuilding, they should be consumed in moderation, as an excess of protein may lead to kidney problems.

Egg Yolk Contains Cholesterol

The yolk is high in cholesterol and provides 70% of the recommended daily intake. The cholesterol and saturated fat from egg yolks are beneficial for health. Consuming cholesterol-rich foods doesn’t lead to high cholesterol.

Cardiologist Dr. Steven Nissen says that 20% of the blood cholesterol levels come from your diet. The rest of the cholesterol in the body is produced by the liver, because the body needs cholesterol. Dr. Luc Djoussé from the Harvard Medical School and Brigham and Women’s Hospital, conducted research on eggs and heart diseases and concluded that dietary cholesterol doesn’t translate into high levels of blood cholesterol.

Chris Masterjohn, Ph.D. in Nutritional Sciences said, “In seventy percent of the population, foods rich in cholesterol such as eggs cause only a subtle increase in cholesterol levels or none at all. In the other thirty percent, these foods do cause a rise in blood cholesterol levels.” The newly released U.S. Dietary Guidelines saw the addition of egg yolks to the list of suggested sources of protein.

Vitamins and Minerals in Egg Yolks

As previously mentioned, egg yolks have a considerable amount of nutrients. Egg yolks have vitamins A, D, E, and K, and they also have fatty acids. It has good amounts of selenium, phosphorous, vitamin B12, folate, and vitamins A and D. Very few foods provide vitamin D, and egg yolk is one of them. One yolk provides five percent of the recommended daily intake of vitamin D. Some other sources of vitamin D include beef liver, fish, milk, and yogurt.

Yolks also contain choline, a water-soluble vitamin that has anti-inflammatory properties. It is an essential element to keep your cell membranes healthy. It reduces heart disease and birth defect risks. One egg yolk contains nearly 116 milligrams of choline. These vitamins and minerals aren’t present in egg whites.

Egg whites also don’t contain omega fatty acids as the yolks do. The long chain fatty acids of omega-3 and omega-6 in eggs are beneficial for brain function and development, reproductive health and pregnancy, eye health, inflammation reduction, and more.

How to Hard-Boil Eggs

You should avoid consuming raw eggs. They can be contaminated with bacteria, and you can get infected with salmonella poisoning. You should always cook the eggs before consumption.

Here is a method to perfectly cook hard-boiled eggs. You will need a saucepan, some eggs, and water. Put the eggs in the saucepan and ensure that they are spread out in a single layer. Add enough water to the saucepan to cover the eggs by an inch. Bring the water to a boil and turn off the heat. Cover the pan and let the eggs stand in hot water for about nine to 15 minutes depending on the size of the eggs (this will let the eggs cook gently in the hot water).

After they are cooked, you can cool the eggs under cold running water, or put them in a bowl of ice water for a few minutes and then refrigerate. Drain the water, peel the eggs, and cut into halves. Season with salt and pepper, and serve. This method of cooking will give tender eggs and minimize cracking. Cooking the eggs for a longer period or at a high heat makes them rubbery.

Considering the protein in boiled eggs and a variety of nutrients, you should definitely include them in your diet. You can easily toss them into your salads with few cucumbers, carrots, tomatoes, and sprinkle with some salt and pepper. You can also have a boiled egg sandwich.

We can definitely benefit from the protein in boiled egg. However, you can also have it in other forms like scrambled or sunny-side up, and you will still get an equal amount of protein content. After all, who can resist the great taste of eggs?

How Much Protein Is In an Egg? Plus: 26 Foods With Even More Protein

They may be humble in size, but the mighty egg can easily anchor a breakfast, liven up a cobb salad for lunch, and top a burger for dinner. While we often preach about eggs’ satiating power and high protein content, can you say you know how much protein is in an egg?

How much protein is in an egg?

While we generally assume each egg contains 6 grams of protein, that’s not always the case. The six-gram figure you often see referenced is an average, but how much protein in an egg depends on the size of the egg.

Irrespective of the size, one egg contains 125 milligrams of protein per gram. In other words, each egg is just under 13 percent pure protein.

No matter how you cook an egg—poached, omelet, scrambled, fried, and hard-boiled—it will have about 6.3 grams of protein per large egg.

Where is egg protein?

Egg whites tend to get all the credit when it comes to egg protein, but they’re actually not the only source of protein in an egg. Yolks also contain a significant amount of protein in an egg.

In an extra-large egg with a total of 7 grams of protein, the protein content of the yolk and white will be split like this:

In short: if you want to reap all the protein benefits of one egg, you’ll need to consume the entire egg, both the yolk and white. Eating just 1 egg white would mean you’re only consuming 4 grams of protein instead of the 7 grams of protein from a whole extra-large egg.

If egg yolks also contain protein, what is the benefit of only eating egg whites?

Even though yolks have nearly as much protein as egg whites, the reason egg whites earn most of the protein recognition is that they are lower in calories than yolks.

The yolk is the home of nearly all of an egg’s fat content. Because fat contains more calories per gram (9 calories/gram fat) than protein (4 calories/gram protein), egg whites are lower in calories than egg yolks.

One extra-large egg white is 19 calories and one extra-large egg yolk is 61 calories.

If you’re on a diet and you want to decrease your calorie intake, egg whites can be a good substitute for whole eggs.

Think of it in terms of protein. If you wanted to consume between 7 and 8 grams of protein, you could either eat 2 egg whites for 38 calories (8 grams of protein) or 1 whole egg for 80 calories (7 grams protein). You end up getting more protein for more than half the calories when you opt for egg whites over whole eggs.

Are eggs a good source of lean protein?

The FDA considers any food to be a good source of lean protein if it contains «less than 10 grams total fat, 4.5 grams or less saturated fat, and less than 95 milligrams cholesterol» per serving.

The serving size for an egg is 55 grams, which is the equivalent of an extra-large egg.

A whole extra-large egg contains 5.3 grams of fat, 1.8 grams of saturated fat, and 208 milligrams of cholesterol. Even though it falls under the fat requirements, because eggs contain high levels of cholesterol, a whole egg technically does not meet the FDA’s definition of lean protein.

But that doesn’t mean egg protein is out of the running for lean protein. Nearly all of the cholesterol and fat in an egg is stored in the yolk, along with other nutrients like vitamins and minerals. Egg whites, on the other hand, have almost no fat and are almost entirely protein.

With zero grams of cholesterol, egg whites are a great source of lean protein.

Why should you eat egg protein?

Eating protein-rich foods helps to boost your metabolism, prolong feelings of fullness, and maintain muscle mass to help your body scorch fat, according to a Journal of the American College of Nutrition review.

Both University of Connecticut researchers and University of Missouri-Columbia researchers found that when study participants ate a high-protein breakfast with eggs, they had lower levels of hunger and ate less at their next meal than those who ate an equal-calorie, low-protein, high-carb meal.

What foods have more protein than an egg?

Although immensely versatile, egg protein isn’t the only way you can boost muscle mass and blast fat. In fact, there are a number of unsung (and some surprising) superfoods that pack even more protein than an egg.

These single-serving sizes of the following 26 high-protein foods have more protein than an egg.

Hemp Hearts

Protein, per 2 tablespoons: 6.3 grams

Compared to the arguably more popular chia seeds, hemp hearts are lower in calories and higher in protein per tablespoon. Each seed also comes packed with heart-healthy, alpha-linoleic acid, an omega-3. Studies suggest that hemp seeds can help fight heart disease, obesity, and metabolic syndrome, likely because they’re rich in fiber and omega-3s. You can eat them straight from the bag, sprinkle a handful on salads, in your morning oatmeal, or your post-workout smoothie. Find them in your local health food store or grab a bag online from retailer Manitoba Harvest.

Edamame Beans

Protein, per ½ cup: 6.6 grams

These steamed soybeans make a great snack to throw in your gym bag. That’s because they’re one of the few plant-based sources of complete protein, which means they provide all essential amino acids—including the branched chain amino acids that aid in muscle building. Not to mention, they’re also a rich source of magnesium, a mineral that plays a role in energy production, carb metabolism, and lean muscle development. If you want to get more bang for your buck, grab some tempeh. Made from fermented soybeans, this Indonesian product packs in a whopping 21 grams of protein in a half a cup serving.

Mung Beans

Protein, per ½ cup (cooked): 7 grams

Commonly eaten in Asian countries, these beans are tender in texture while sweet and nutty in flavor. If their protein content (a whopping 24 percent per gram) didn’t impress you, maybe the fact that they’re high in potassium, iron, and fiber will. What’s more, unlike many other legumes, mung beans retain most of their high levels of vitamin C even after they’re boiled. Add boiled mung beans to salads to boost flavor without piling on extra calories or sodium.

Chickpeas

Protein, per ½ cup (cooked): 7.3 grams

These little beige bullets are a weight-loss superfood. High in nutrients and gut-protecting, anti-inflammatory soluble fibers, chickpeas are a flat-belly weapon, which can boost feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. Don’t get stuck in a hummus rut; check out these surprising ways to use chickpeas to continue watching the pounds melt off.

Mozzarella & Cheddar

Protein, per 1 oz: Mozzarella, 6.3 grams; Cheddar, 6.5 grams

These staple cheeses are one of the reasons why so many pizza-loving Americans meet their protein requirements every day. Not only are cheeses a great source of satiating proteins, but they’re also teeming with healthy fats, calcium, and vitamin D to help support bone maintenance in old age.

Black Beans

Protein, per ½ cup (cooked): 7.3 grams

All beans may be good for your heart, but black beans also boost your brainpower. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to protect against cell-damaging free radicals to help improve brain function. That same 1/2-cup serving will serve up an equal amount of soluble and insoluble fiber. Wrap black beans in a spicy breakfast burrito or puree them into a hummus-like dip. These pulses are a great source of resistant starch.

Kidney Beans

Protein, per ½ cup (cooked): 7.6 grams

You may have known beans were a great source of fiber, but you may not have understood the extent to which kidney beans meet this expectation. In fact, these red beans provide a whopping 14 grams—that’s more than three servings of oatmeal! For that reason, these pulses can be considered an effective blood-sugar control pill as its unique resistant-starch fibers take longer to digest, making it a very «low glycemic» carbohydrate that helps prevent blood sugar spikes. A recent study found diabetics who ate one cup of beans every day for 3 months saw better improvements in fasting blood sugar, cholesterol, and even body weight than a group who ate one cup of equally-fibrous, whole-wheat products.

Peanut Butter & Peanuts

Protein, per ounce (peanuts): 7 grams
Protein, per 2 tablespoons (peanut butter): 8 grams

If you choose the right kind, a two-tablespoon serving of peanut butter added to your smoothie, a piece of whole grain toast, or tossed with cold noodles will serve up a healthy dose of muscle-building protein and healthy fats. Consuming peanuts can help prevent both cardiovascular and coronary artery disease—the most common type of heart condition—according to a study in The American Journal of Clinical Nutrition.

Quinoa

Protein, per 1 cup: 8 grams

This South American ancient grain is unique in its protein source in that it qualifies as a «complete protein.» That means it contains all essential amino acids—including the muscle-promoting L-arginine—an impressive feat for a plant-based source. Quinoa also packs a hefty dose of heart-healthy unsaturated fats and is also a great source of fiber, a nutrient that can help you feel fuller, longer. Give quinoa bowls a try or pair a scoop of the ancient grain with veggies, beans, or a salad to create a well-balanced meal.

Gruyere Cheese

Protein, per 1 oz: 8 grams

Here’s an excuse for indulging in that wine-and-cheese hour: This fancy Swiss cheese contains 30 percent more protein than an egg in a single slice, plus a third of your RDA of eye-protecting vitamin A. This nutty cheese pairs well with crackers, and can also add flavor to spinach quiches or a potato gratin.

Farro

Protein, per cup: 8 grams

This Italian wheat grain has a similar taste to like brown rice, but with a pleasantly chewier texture and nutty, almost licorice-like flavor. Toby Amidor, MS, RD, tells us, «Farro is brimming with antioxidant vitamins A and E and minerals like magnesium and iron.»

2% Organic, Grass-Fed Milk

Protein, per 8-oz cup: 8 grams

You probably knew milk was a rich source of protein but did you know you should always be looking for organic milk? Organically-raised cows aren’t given the same inflammatory hormones and antibiotics that conventional cows are, and grass-fed cows have been shown to have higher levels of omega-3s and two to five times more lean muscle-building CLA (conjugated linoleic acid) than their corn- and grain-fed counterparts. Although skim milk is low-cal, many of the essential vitamins milk serves up are fat-soluble, which means you’re cheating yourself out of their benefits unless you opt for at least 1 percent.

Sprouted Whole-Grain Breads

Protein, per 2 slices: 8 grams

Not all loaves of bread are the refined, white carb bombs that will shatter your weight loss goals. This nutrient-dense bread is loaded with the brain-protecting B Vitamin, folate, and good-for-you grains and seeds like barley and millet. What’s more, because it’s sprouted, the grains, seeds, and legumes have been pre-digested and removed of their anti-nutrients, giving you an easily digestible bread teeming with even more nutrients.

Lentils

Protein, per ½ cup (cooked): 9 grams

Like all pulses, these little half-moon-shaped legumes are filled with fiber that helps speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t. Add green lentils to salads, and sub red lentils for chicken in curry.

Amaranth

Protein, per 1 cup cooked: 9.4 grams

This nutrient-packed seed was a staple of the Incan diet. The grain-like seeds (like quinoa, it’s known as a pseudocereal) have a mild, nutty taste. And as for nutritional profile, gram for gram, few grains can compete with amaranth. That’s because it’s higher in fiber and protein than wheat and brown rice, loaded with vitamins, and has been shown to help lower blood pressure and bad LDL cholesterol. Add it to granola, boil it up like oatmeal, or cook it up like rice: toss with grilled veggies as a bed for chicken, or with almonds, apples, and goat cheese for a waist-whittling salad.

Protein, per 1 cup (cooked): 9.75 grams

Lisa Moskovitz, RD, says teff may be the new quinoa: «It’s a more complete amino acid-packed protein than quinoa itself,» she says. «That makes it great for anyone who wants to keep calories low and protein high.» And the benefits don’t stop there. Teff is «also a good source of fiber, in addition to containing 30 percent of your daily value of blood-pumping iron.» With more fiber and more protein comes great appetite control. Like all grains, teff can be made into a porridge or cooked like a risotto.

Kamut

Protein, per 1 cup (cooked): 9.8 grams

Use this ancient grain in place of quinoa for a protein boost. It’s high in energy-boosting, muscle-protecting minerals like magnesium, potassium, and iron, along with 21 grams of fiber per cup. Bonus: A study published in the European Journal of Clinical Nutrition found that eating kamut reduces cholesterol, blood sugar, and cytokines, which cause inflammation throughout the body.

Pumpkin Seeds

Protein, per 1 oz: 9 grams

Also known as pepitas, pumpkin seeds contain energy-boosting magnesium, phosphorus, and zinc. That also means pumpkin seeds will help give you glowing skin. Skin cells rely on zinc to make the proteins that repair damaged tissues and regenerate new ones. Throw them on salads and rice dishes or eat them raw in cereal.

Spelt

Protein, per 1 cup: 10.7 grams

Yet another grain that’s teeming with muscle-building protein. Spelt is a grain related to wheat, but it’s packed with more fiber and, obviously, more protein.

Beef Jerky

Protein, per ounce: 9-12 grams

Jerky isn’t the gas-station junk food you once knew. Just a quick glance at some of these best jerkies, and you’ll see what we’re talking about. Because they’re cured and dehydrated, gram for gram, jerky is one of the most protein-dense foods you can find. So when you need metabolism-revving, hunger-satisfying protein after a workout or a healthy snack on the road, beef jerky is a great go-to. When picking a jerky, make sure it has fewer than 400 mg of sodium and 5 grams of sugar per serving. And, as always, scope out brands which source from grass-fed, organic beef to reap the extra nutritive benefits.

2% Greek Yogurt

Protein, per 7 oz: 20 grams

If you’re looking to lose weight and build fat-fighting muscle, yogurt will be your waistline’s best friend. Besides the satiating power of its protein and fat, yogurt is also one of the best sources of gut-friendly probiotics. A study printed in the Journal of Nutrition found that probiotics, like those found in yogurt, helped obese women lose nearly twice as much weight as those who did not consume probiotics. Choose wisely, though. Skip over low-fat and fat-free versions that are skimmed of nutrients and satiating power, as well as flavored yogurts, which can contain almost as much sugar as a dessert.

Protein, per 3 ounces: 24 grams (Anchovies); 22 grams (Tuna, Salmon, Halibut, and Snapper); 21 grams (Flounder, Sole, Sardines); 20 grams (Shrimp & Cod)

More commonly touted for their anti-inflammatory, brain-protecting, and weight-managing omega-3s, fish is one of the tried-and-true, low-calorie ways to get protein into your diet.

Chicken & Turkey

Protein, per 3 ounces: 26 grams (turkey breast); 16 grams (chicken breast); 9 grams (Chicken thigh)

Poultry is one of the best sources of animal-based protein because it’s much leaner and lower in gut-harming saturated fats. Chicken is by far one of the most popular sources because it’s immensely affordable, easy to prepare, and lower in fat than many other types of meat. Do away with boring grilled chicken breasts and try out some creative chicken recipes to shake things up.

Red Meat

Protein, per 3 ounces: 19-31 grams (Beef); 23-25 grams (Pork); 8.6 grams (3 slices bacon)

Red meat is one of the most traditional sources of protein besides an egg. Opt for grass-fed beef when you’re at the store—it’s more nutrient-dense than its conventionally-fed counterpart.