Guide

One large chicken egg has about 6.3 grams of protein; size varies the total slightly, not the cooking method.

In cow’s milk, whey makes up about 20% of total protein—around 1.6 g per 1-cup (8-oz) serving.

One large egg white has about 3.6 grams of protein and 17 calories, based on USDA data.

Anchovies deliver 20–29 g of protein per 100 g, with ~8 g per ounce and about 1.2 g per small fillet.

Aim for 1.6–2.2 g/kg of protein daily for muscle growth, split into 3–5 meals that deliver about 0.25–0.4 g/kg each.

Protein grams by food: quick chart of standard servings for meat, fish, dairy, beans, nuts, and grains.

One large chicken egg has about 6 grams of protein; size, white vs yolk, and cooking style change the exact count.

For healthy adults, daily protein is about 0.8 g/kg (0.36 g/lb); active, older, or pregnant people often need 1.0–2.0 g/kg.

Most adults meet protein needs at 0.8–1.2 g/kg; active and athletic folks often land at 1.2–2.0 g/kg.

Daily whey protein amount: use 20–40 g per serving inside a total of 1.2–2.2 g/kg/day from all protein sources.