Guide

Yes, egg whites are high in protein, giving about 3.6 g per large egg white with few calories and no fat.

Most fruit-only smoothies are low in protein (2–6g); add Greek yogurt, milk, soy, or protein powder to reach 15–30g per glass.

Yes, steaks are a good source of protein, averaging 22–27 g per 3-oz cooked serving depending on the cut and trim.

Yes, scrambled eggs count as a protein food; one large egg has about 6 g protein, and add-ins change the total.

Yes, turkey burgers are protein-dense; a 4-oz cooked patty typically delivers about 22–26 grams of protein.

Yes, turkey burgers deliver solid protein per patty, especially when made with lean ground turkey and cooked properly.

Yes, yogurts can be high in protein—Greek and skyr lead; regular yogurt has less, so check protein per serving on the label.

No, vienna sausages give modest protein per serving and bring high sodium and fat, so they’re not a top protein pick.

Yes, plain strained styles like Greek or skyr pack solid protein; check the label per serving.

Yes, beans contain protein—about 7–10 g per ½ cup cooked (soybeans 14–16 g)—plus fiber and minerals.