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Do you know what a good protein intake looks like?

Here’s something important to know: If you eat 100 grams of chicken, you’re not consuming 100 grams of protein.
The actual amount of protein your food provides is called “effective protein.” For example, 100 grams of chicken contains about 31 grams of effective protein.
Typically, 20-30% of the weight of meats is effective protein, though this can vary depending on the type of meat.

Find out how much protein each food has

Know the amount of protein in food

Todos Meat Legumes Fish Seafood Vegetables Cereals Dairy Nuts Others Savvy

Beef

A portion of beef loin (100g) contains 26g of protein.

Ver todo,Meat, All

Chicken

A portion of chicken breast (100g) contains 31g of protein.

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Eggs

A portion of eggs (2 units) contains 13g of protein.

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Lentils

A portion of cooked lentils (100g) contains 7g of protein.

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Salmon

A portion of salmon (100g) contains 18g of protein.

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Bone Broth Power®️ chocolate

A portion of Bone Broth chocolate (25g) contains 17g of protein.

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Tuna

A portion of canned tuna (100g) contains 28g of protein.

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Pork

A portion of pork (100g) contains 20g of protein.

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Tofu

A portion of tofu (100g) contains 8g of protein.

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Veggie chocolate

A portion of Veggie chocolate (30g) contains 18g of protein.

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Greek yogurt

A portion of Greek yogurt (100g) contains 10g of protein.

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Almonds

A portion of almonds (100g) contains 16g of protein.

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Turkey

A portion of turkey (100g) contains 22g of protein.

Ver todo,Meat, All

Duck

A portion of duck (100g) contains 16g of protein.

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Beef liver

A portion of beef liver (100g) contains 21g of protein.

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Prawns

A portion of prawns (100g) contains 18g of protein.

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Shrimp

A portion of shrimp (100g) contains 24g of protein.

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Tilapia

A portion of tilapia (100g) contains 26g of protein.

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Trout

A portion of trout (100g) contains 20g of protein.

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Chia

A portion of chia (100g) contains 17g of protein.

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Quinoa

A portion of quinoa (100g) contains 4.4g of protein.

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Peanuts

A portion of peanuts (100g) contains 20g of protein.

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Pistachios

A portion of pistachios(100g) contains 21g of protein.

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Bone Broth Power®️ caramel vanilla

A serving of Bone Broth vanilla (25g) contains 16g of protein.

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Bone Broth Power®️ chicken soup

A serving of Bone Broth chicken soup (25g) contains 21g of protein.

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Parmesan cheese

A serving of Parmesan cheese (100g) contains 36g of protein.

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Mozzarella cheese

A serving of Mozzarella cheese (100g) contains 20g of protein.

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Fresh cheese

A serving of Fresh cheese (100g) contains 24g of protein.

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Camembert cheese

A serving of Camembert cheese (100g) contains 21g of protein.

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Cottage cheese

A serving of Cottage cheese (100g) contains 11g of protein.

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Brie cheese

A serving of Brie cheese (100g) contains 17g of protein.

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Veggie creamy

A serving of Veggie creamy (30g) contains 18g of protein.

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Veggie vanilla

A serving of Veggie vanilla (28g) contains 18g of protein.

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Beans with rice

A serving of beans with rice (100g) contains 4g of protein.

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Black beans

A serving of black beans (100g) contains 21g of protein.

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Chickpeas

A serving of chickpeas (100g) contains 22g of protein.

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Cauliflower

A serving of cauliflower (100g) contains 3g of protein.

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Mushrooms

A serving of mushrooms (100g) contains 3g of protein.

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Boiled potatoes

A serving of boiled potatoes (100g) contains 3g of protein.

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Eggplant

A serving of eggplant (100g) contains 1.1g of protein.

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Broccoli

A serving of broccoli (100g) contains 3g of protein.

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Cooked rice

A serving of cooked rice (100g) contains 2.2g of protein.

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Oatmeal

A serving of oatmeal (100g) contains 17g of protein.

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White bread

A serving of white bread (100g) contains 8g of protein.

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Dark chocolate

A serving of dark chocolate (100g) contains 6g of protein.

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Savvy Tip:

If you do not have restrictions in your diet, the ideal is to consume 50% animal protein and 50% vegetable protein.

Animal and plant proteins offer different nutritional profiles. While animal proteins are sources that contain all essential amino acids, plant proteins provide a variety of fibers, vitamins and minerals necessary for the body. A balance between both protein sources can ensure a nutritionally rich and diverse diet.
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