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.

Protein in whole milk is about 8 g per 1 cup (240 ml), or roughly 3.2–3.4 g per 100 ml.

Plain whole-milk yoghurt averages 3.5 g protein per 100 g; strained styles like Greek or skyr reach roughly 10–11 g per 100 g.

Protein in chicken ranges from about 23–31 g per 100 g cooked meat, with lean breast at the top and dark cuts a bit lower.

Most adults do well at 0.8–1.2 g of protein per kilogram of body weight per day, with higher targets for training, aging, pregnancy, or calorie cuts.

For muscle gain, target 1.6–2.2 g protein per kg body weight each day, split into 3–5 meals with 0.25–0.4 g/kg soon after training.

Daily protein for muscle growth is ~1.6–2.2 g/kg of body weight, spread across 3–5 meals.

Protein needed for muscle growth is about 1.6–2.2 g/kg each day, split across 3–5 meals.