Guide

Most adults do well with 0.25–0.40 g of protein per kg of body weight at each meal to support muscle building and fullness.

Per scoop, whey powder typically provides 20–27 grams of protein, depending on type and serving size.

In whey protein powders, one 30 g scoop usually provides 23–27 g of protein, varying by isolate vs concentrate.

Yogurt protein ranges from about 8–25g per cup, with strained styles like Greek and skyr packing the most.

One large whole egg has about 6.3 grams of complete protein; size changes the count slightly, cooking barely changes it.

Most women meet goals by aiming for 0.8–1.2 g protein per kg body weight, with higher ranges for training, pregnancy, and nursing.

Cooked white rice provides about 4.3 g protein per cup, or roughly 2.7 g per 100 g of cooked rice.

Most tubs list 20–27 g protein per 30 g scoop of whey powder; isolates pack more per scoop than concentrates.

One medium slice of whole-wheat bread has about 4 g of protein; two slices give roughly 8 g based on USDA data.

One large chicken egg delivers about 6.3 grams of protein, with size and cooking method nudging the total slightly.