Guide

One pound of cooked boneless skinless chicken breast provides roughly 140 grams of protein, while a pound of raw breast has close to 100 grams.

A 100 gram serving of cooked boneless skinless chicken breast provides about 31 grams of protein and around 165 calories with low fat.

One ounce of cooked boneless chicken thigh without skin usually provides around 7 grams of protein.

A 4-ounce serving of boneless spare ribs delivers around 20–25 grams of protein, with numbers shifting by cut, recipe, and cooking style.

A 3-ounce serving of cooked Boston butt supplies about 21 grams of protein, with the exact amount shifting by cut, fat, and cooking method.

A 3 ounce cooked bottom round steak gives around 26–29 grams of protein, so it suits lean beef meals for strength and recovery.

A standard serving of bonito provides around 22–28 grams of high-quality protein with little fat.

A 4-ounce serving of boneless pork ribs provides about 24–26 grams of protein plus 200–230 calories, depending on the cooking method.

A cooked boneless pork chop averages about 6–7 grams of protein per ounce, depending on thickness, trimming, and how you prepare it.

Most Protein Plus shakes pack around 30 grams of protein per bottle along with added sugars and fortified vitamins, so they drink more like a meal.