06/09/2026
How to determine if a food is high protein !
Look at the nutrition label and find the grams of protein
Add a 0 to it. Example: 16g protein becomes 160
Now look at the calories
If the calories are equal to or less than your protein number, this is a high protein food and a great source of protein to buy💪🏻
However if the calories are much higher than your protein number, this probably isn’t a great source of protein
✅Low fat cottage cheese has 19g protein per serving. Add a zero = 190. The calories are 130 so this is great!
❌Peanut butter has 8g protein per serving. Add a zero = 80. The calories are 180 per serving so this is not an optimal protein source
✅Chicken breast has 35g protein per 4oz serving. Add a zero is 350. Calories are 187 so this one is fantastic
❌80/20 beef has 20g protein. Add a zero is 200. Calories are 280 so this protein source is a bit caloric for the protein that it offers
Now does this rule mean that you can NEVER eat higher fat protein sources? Of course not! All foods have a place in a healthy, balanced diet. But when you are shopping for PROTEIN SOURCES specifically to hit your protein counts and control your calories, emphasizing sources that do fit this rule will set you up for more success🙌🏼🎉
