Guide

Most whey protein concentrate powders add around 100–200 mg of calcium per scoop, mainly from dairy minerals left in the powder after filtering.

Most whey isolate powders land around 20–150 mg of calcium per scoop, shaped by processing, added ingredients, and serving size.

A scoop can land anywhere from about 50–200 mg of calcium, based on whey type, added minerals, and serving size.

One ounce (28 g) of plain almonds gives about 6 g of protein, while 100 g gives about 21 g, with small shifts by roast, salt, and label rounding.

A creamy oat-based drink with 8 g plant protein per cup, built to pour well in cereal, coffee, and shakes.

Most Califia almond milks land at 1–2 g of protein per cup, so they’re better for taste and calories than for hitting a high-protein target.

A typical 8-oz serving ranges from about 2–3 g of protein, while the protein-focused oatmilk lands at 8 g per cup.

A protein-forward almond milk can be a smart pick when you want a nutty taste with more staying power than standard almondmilk.

A standard 8-piece roll lands near 250–350 calories with around 7–12 grams of protein, shifting most with mayo, avocado, and portion size.

This oat-based drink blends a creamy pour with extra plant protein, so it can pull double duty in coffee, cereal, and smoothies.