Guide

Yes, corn flakes count mainly as carbohydrates, with only about 2 grams of protein per cup.

No—creatine and protein powder serve different goals in sports nutrition and work through separate mechanisms.

No, most crackers are low in protein; common servings of crackers give around 2–3 g, while seeded or legume styles provide a bit more.

Yes, crab meat is a lean protein source—about 18–21 g per 100 g—plus B12, zinc, and selenium.

Yes, crab cakes deliver moderate protein — roughly 14–16 g per 100 g, or about 8–12 g per small patty, depending on the recipe.

Yes, crab legs are a lean, high-protein seafood; a 3-oz cooked portion delivers about 15–20 g protein with modest calories.

Yes, crab meat is protein-dense, averaging about 20 grams per 3-oz cooked serving with little fat.

Yes—some Costco protein bars fit keto, but many, like Kirkland bars, sit near the edge on net carbs.

Yes, Costco protein bars can suit a balanced diet—21g protein, notable fiber, low sugar—if you tolerate sugar alcohols and keep portions in check.

No, plain corn-flake cereal is low in protein—about 2 grams per 30-gram serving.