# Protein-Rich Foods

## Nutrients in a Large Egg

- Calories: 70–80 kcal
- Protein: 6–7 grams
- Fat: 5 grams
- Cholesterol: ~186 mg
- Carbohydrates: Less than 1 gram

## Why Eggs Are High in Protein

- Egg whites contain over half the egg’s protein and are nearly fat-free.
- Eggs are a complete protein—containing all 9 essential amino acids.
- Eggs have a high biological value, making them highly efficient for body use.

## Nutrients in 100g of Cooked Chicken Breast

- Calories: ~165 kcal
- Protein: ~31 grams
- Fat: ~3.6 grams
- Cholesterol: ~85 mg
- Carbohydrates: 0 grams

## Why Chicken Breast Is High in Protein

- It’s lean muscle tissue, which is naturally protein-rich.
- High protein-to-fat ratio—great for muscle gain and fat loss.
- It’s a complete protein with all 9 essential amino acids.

## Nutrients in 100g of Plain, Nonfat Greek Yogurt

- Calories: ~59 kcal
- Protein: ~10 grams
- Fat: ~0.4 grams
- Cholesterol: ~5 mg
- Carbohydrates: ~3.6 grams

## Why Greek Yogurt Is High in Protein

- Strained to remove liquid, concentrating the protein content.
- Rich in casein—a slow-digesting protein that promotes satiety.
- Low in fat, high in protein—great for lean muscle support.