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11 Foods with 20 Grams of Protein for Under 200 Calories

Getting enough protein in a day can be difficult. However, these 10 foods can help you reach your protein goal for minimal calories.


Protein Powder (2 scoops, 40-50g/200 calories)


Chicken Breast (4 oz cooked, 30g/200 calories)


Turkey Breast (4 oz cooked, 30g/200 calories)


Ground Beef - (4 oz cooked, 23 g/200 calories)


Beef Jerky - (4.5 oz, 30g/200 calories)


Bison - (4 oz cooked, 30g/200 calories)


Canned Salmon - (4 oz , 44g/200 calories)


Egg Whites - (1.5 cups, 40g/200 calories)


0% Greek Yogurt - (250g, 20g/200 calories)


0% Dry Cottage Cheese - (225g, 40g/200 calories)


Edamame - (1 cup, 16g/200 calories) - Edamame is close enough and can be a great source of minimally processed plant-based protein.


If you're concerned about serving sizes, check out this article on protein.


While these amounts will differ based on brand, it gives you a good place to get started.


The Case Against Nuts, Seeds (and some legumes)

A common question that arises is about nuts. Are they a good source of protein?


While nuts do contain protein, they shouldn't be considered a source of protein. A majority of their calories come from fat. A gram of fat contains over twice as many calories vs a gram of protein (9 vs 4).


Here are the calorie counts per 20 grams of protein for some nuts:


Peanuts: 450 calories

Almonds: 590 calories

Walnuts: 890 calories!

Cashews: 620 calories


As you can see, the calories double in order to get the same amount of protein. This doesn't mean that nuts are bad - they can be quite a healthy part of most people's diet, however they need to be eaten with more mindfulness.

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