Guide

One Boost High Protein chocolate drink supplies about 250 calories, 20 g of protein, and a mix of carbs, fat and micronutrients in one 8 oz bottle.

This flour type usually carries around 14% protein, giving dough strong gluten structure for tall, chewy loaves and bagels.

A typical 170 gram bowl of plain Greek yogurt offers around 15–20 grams of protein, enough to anchor a satisfying snack or light meal.

A heaping cup of cooked beans gives about 15 grams of protein, with a typical bowl ranging from 12 to 18 grams depending on the variety.

Dried bonito flakes supply roughly 78–82 grams of protein per 100 grams, with very little fat or carbohydrate and a modest amount of salt.

A two tablespoon serving of this herb cheese has two grams of protein and 120 calories, so it works better as a flavor accent than a protein base.

A typical mozzarella filled Bosco breadstick has around 10–12 grams of protein, so two sticks land close to 20–24 grams in one serving.

A 2-ounce dry serving of bow tie pasta gives about 7–8 grams of protein, plus carbs that fuel your workouts.

Cooked borlotti beans usually provide around 6–8 grams of protein per 100 grams, along with fiber and slow-burning carbohydrates.

This shake packs about 30 grams of protein, 400 calories, and a long list of vitamins in each 15.2-ounce bottle.