Eating just 1 egg white would mean you're only consuming 4 grams of protein instead of the 7 grams of protein from a whole extra-large egg. With more fiber and more protein comes great appetite control. If you're on a diet and you want to decrease your calorie intake, egg whites can be a good substitute for whole eggs. Add it to granola, boil it up like oatmeal, or cook it up like rice: toss with grilled veggies as a bed for chicken, or with almonds, apples, and goat cheese for a waist-whittling salad. Note that the numbers in parentheses (1, 2, etc.) You can eat them straight from the bag, sprinkle a handful on salads, in your morning oatmeal, or your post-workout smoothie. Pictured recipe: Basic Quinoa. … That's because it's higher in fiber and protein than wheat and brown rice, loaded with vitamins, and has been shown to help lower blood pressure and bad LDL cholesterol. This means that someone that is 150 pounds, or 68 kilograms, for example, should aim to get in between 54–82 grams of protein per day. Commonly eaten in Asian countries, these beans are tender in texture while sweet and nutty in flavor. Eggs have been linked to several health benefits, including enhanced eye health, better brain function, increased weight loss and more. This protein-rich whole … Be sure to opt for unsweetened Greek yogurt whenever possible and mix in your choice of fruits and natural sweeteners to help ramp up the flavor. EatThis.com is part of the AllRecipes Food Group. These proteins exist in a homogeneously emulsified … Like all grains, teff can be made into a porridge or cooked like a risotto. Because fat contains more calories per gram (9 calories/gram fat) than protein (4 calories/gram protein), egg whites are lower in calories than egg yolks. One hard-boiled egg has 6 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. With zero grams of cholesterol, egg whites are a great source of lean protein. The mighty egg has incredible health benefits. No matter how you cook an egg—poached, omelet, scrambled, fried, and hard-boiled—it will have about 6.3 grams of protein per large egg. These unique egg … However, there are plenty of other foods available that can supply the same amount of protein — if not more — in each and every serving. Even though it falls under the fat requirements, because eggs contain high levels of cholesterol, a whole egg technically does not meet the FDA's definition of lean protein. Eggs have been associated with several health benefits, many of which are linked directly to their impressive protein content. Conversely, one large egg yolk contains 2.7 grams of protein, which is about 43 percent of the total protein content. Egg whites tend to get all the credit when it comes to egg protein, but they're actually not the only source of protein in an egg. Egg … Egg whites make up a bit more than half of the protein content of the entire egg, which is why egg protein powder supplements are typically made from the egg whites rather than the yolk. In a large egg, about 43 percent of the protein is found in the yolk. Whey is a fast-digesting protein while caesin is a slow-digesting protein. Low in Fat and Free of Cholesterol In … Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Quinoa also packs a hefty dose of heart-healthy unsaturated fats and is also a great source of fiber, a nutrient that can help you feel fuller, longer. In other words, each egg is just under 13 percent pure protein. Protein is important for several aspects of health, including tissue repair, muscle growth, immune function and more. Ovalbumin (abbreviated OVA) is the main protein found in egg white, making up approximately 55% of the total protein. This nutty cheese pairs well with crackers, and can also add flavor to spinach quiches or a potato gratin. 1.0.2 1 Egg weighing 50 grams contains 6 grams of Protein! While there are about 3.6 grams of protein in 1 egg white, boiled eggs containing both the white and yolk contain about 6.3 grams. Eggs provide a nutrient-rich source of easy-to-digest, high-quality protein, according to the University of Kentucky. Each seed also comes packed with heart-healthy, alpha-linoleic acid, an omega-3. Jerky isn't the gas-station junk food you once knew. But that doesn't mean egg protein is out of the running for lean protein. are clickable links to medically peer-reviewed studies. Calories, Fat, Carbs and Protein in Eggs The default color of eggs is white (that of the calcium carbonate from which the shells are made), but some birds, mainly passerines, produce colored eggs. In an extra-large egg with a total of 7 grams of protein, the protein content of the yolk and white will be split like this: In short: if you want to reap all the protein benefits of one egg, you'll need to consume the entire egg, both the yolk and white. Toby Amidor, MS, RD, tells us, "Farro is brimming with antioxidant vitamins A and E and minerals like magnesium and iron.". Throw them on salads and rice dishes or eat them raw in cereal. In fact, research shows that adding eggs to your diet could promote skin health, increase weight loss, enhance brain function and more. However, studies that have examined the use of both the nasal spray vaccine and flu shots in egg … Large:6.3 gra… While the exact amount of how much protein in chicken there is can depend on the cut and cooking method, three ounces of cooked chicken breast contains about 26 grams of protein. All Rights Reserved. Of note, egg yolks are also higher in dietary cholesterol as well. For … When picking a jerky, make sure it has fewer than 400 mg of sodium and 5 grams of sugar per serving. Cooked quinoa also provides over 8 grams of protein in each cup, along with plenty of fiber, magnesium, phosphorous and folate. This can make them a good food choice for people trying to lose weight. The egg-white protein powder contains 25grams of proteins in a 30 gram serving. "That makes it great for anyone who wants to keep calories low and protein high." Use this ancient grain in place of quinoa for a protein boost. They are also one of the best protein foods available, although how much protein in an egg can range based on its size and whether it contains both the white and the yolk. Vitamin D Deficiency Symptoms & Sources to Reverse It! Just a quick glance at some of these best jerkies, and you'll see what we're talking about. Red meat is one of the most traditional sources of protein besides an egg. Add boiled mung beans to salads to boost flavor without piling on extra calories or sodium. Protein, per 1 oz: Mozzarella, 6.3 grams; Cheddar, 6.5 grams. If you eat dairy, don’t rely on cheese, which is high in saturated fat, for protein. Here’s how much protein is foundin several different sizes of eggs: 1. So how much protein in an egg is there? The specific amount can vary based on several different factors, including the size of the egg, but each egg typically contains between 5–8 grams of protein. They may be humble in size, but the mighty egg can easily anchor a breakfast, liven up a cobb salad for lunch, and top a burger for dinner. What's more, unlike many other legumes, mung beans retain most of their high levels of vitamin C even after they're boiled. So when you need metabolism-revving, hunger-satisfying protein after a workout or a healthy snack on the road, beef jerky is a great go-to. Each cup contains 28 grams of protein, putting it right on par with other protein foods like chicken and fish. Do away with boring grilled chicken breasts and try out some creative chicken recipes to shake things up. Find them in your local health food store or grab a bag online from retailer Manitoba Harvest. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss. Thanks to their stellar nutrient profile, eggs have been linked to a number of powerful health benefits. Beef, and grass-fed beef in particular, is incredibly nutrient-dense. Protein, per 3 ounces: 26 grams (turkey breast); 16 grams (chicken breast); 9 grams (Chicken thigh). Give quinoa bowls a try or pair a scoop of the ancient grain with veggies, beans, or a salad to create a well-balanced meal. And, as always, scope out brands which source from grass-fed, organic beef to reap the extra nutritive benefits. The egg white and yolk have almost an equal amount of protein, while yolks are a significantly higher source of vitamins and minerals than the egg … Protein is importantfor several aspects of health, including tissue repair, muscle growth, immune function and more. If you’re struggling to catch zzz’s at night, this widely … Yolks also contain a significant amount of protein in an egg. Our team aims to be not only thorough with its research, but also objective and unbiased. How much protein in an egg can vary based on several different factors, including the size of the egg. This nutrient-dense bread is loaded with the brain-protecting B Vitamin, folate, and good-for-you grains and seeds like barley and millet. Nearly all of the cholesterol and fat in an egg is stored in the yolk, along with other nutrients like vitamins and minerals. For that reason, these pulses can be considered an effective blood-sugar control pill as its unique resistant-starch fibers take longer to digest, making it a very "low glycemic" carbohydrate that helps prevent blood sugar spikes. Organically-raised cows aren't given the same inflammatory hormones and antibiotics that conventional cows are, and grass-fed cows have been shown to have higher levels of omega-3s and two to five times more lean muscle-building CLA (conjugated linoleic acid) than their corn- and grain-fed counterparts. While we often preach about eggs' satiating power and high protein content, can you say you know how much protein is in an egg? More commonly touted for their anti-inflammatory, brain-protecting, and weight-managing omega-3s, fish is one of the tried-and-true, low-calorie ways to get protein into your diet. Poultry is one of the best sources of animal-based protein because it's much leaner and lower in gut-harming saturated fats. The grain-like seeds (like quinoa, it's known as a pseudocereal) have a mild, nutty taste. Skip over low-fat and fat-free versions that are skimmed of nutrients and satiating power, as well as flavored yogurts, which can contain almost as much sugar as a dessert. That also means pumpkin seeds will help give you glowing skin. These dishes are nutritious and delicious. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Because they're cured and dehydrated, gram for gram, jerky is one of the most protein-dense foods you can find. Stick to the white meat of poultry for excellent, lean protein. Protein, per 3 ounces: 24 grams (Anchovies); 22 grams (Tuna, Salmon, Halibut, and Snapper); 21 grams (Flounder, Sole, Sardines); 20 grams (Shrimp & Cod). Note that the numbers in parentheses (1, 2, etc.) The major proteins found in egg yolk include low-density lipoprotein (LDL), which constitutes 65%, high-density lipoprotein (HDL), phosvitin, and livetin. Also known as pepitas, pumpkin seeds contain energy-boosting magnesium, phosphorus, and zinc. This Italian wheat grain has a similar taste to like brown rice, but with a pleasantly chewier texture and nutty, almost licorice-like flavor. As one of the most popular protein foods available, chicken is a dietary staple for many households around the globe. 1.0.1 An average large sized egg contains about 6.6 grams of protein. Although egg whites are higher in protein, the majority of other nutrients found in the egg are actually found in the yolk. But the yolk still … How much protein in an egg white can vary from the amount of protein in an egg yolk, which is why it’s important to understand the difference when discussing the nutritional value of eggs. If their protein content (a whopping 24 percent per gram) didn't impress you, maybe the fact that they're high in potassium, iron, and fiber will. All beans may be good for your heart, but black beans also boost your brainpower. Lisa Moskovitz, RD, says teff may be the new quinoa: "It's a more complete amino acid-packed protein than quinoa itself," she says. High in nutrients and gut-protecting, anti-inflammatory soluble fibers, chickpeas are a flat-belly weapon, which can boost feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. are clickable links to these studies. Eggs … Our Egg McMuffin® breakfast sandwich is an excellent source of protein and oh so delicious. Irrespective of the size, one egg contains 125 milligrams of protein per gram. The serving size for an egg is 55 grams, which is the equivalent of an extra-large egg. 30 Gluten-Free Recipes Commercially, the term 'egg' refers to hen's eggs. Protein Digestibility-Corrected Amino Acid Score PDCAAS, or protein digestibility-corrected amino acid score, is a measure of protein … Small:4.8 grams 2. The basic type of cooked egg is Egg, whole, cooked, fried, where the amount of protein in 100g is 13.61 g. 13.61 g of protein per 100g, from Egg, whole, cooked, fried corresponds to 24% of the protein RDA. These little beige bullets are a weight-loss superfood. Dark meat is a little … Turkey. There is almost no saturated fat in the eggs, so you get a whole lot of protein … Opt for grass-fed beef when you're at the store—it's more nutrient-dense than its conventionally-fed counterpart. Enjoy eggs alongside a variety of other high-protein foods as part of a healthy, well-rounded diet. Because of this, they contain a small amount of egg proteins, such as ovalbumin. The favorite choice for the term "Egg Whites" is 1 large Egg White which has about 3.6 grams of protein. Closely related to other legumes such as beans and peas, lentils are highly nutritious and rich in protein. Eggs contain multiple proteins that gel at different temperatures within the yolk and the white, and the temperature determines the gelling time. Tempeh is also high in gut-boosting prebiotics and an assortment of nutrients, including manganese, phosphorus and riboflavin. Add green lentils to salads, and sub red lentils for chicken in curry. University of Missouri-Columbia researchers. & detox juicing guide. A recent study found diabetics who ate one cup of beans every day for 3 months saw better improvements in fasting blood sugar, cholesterol, and even body weight than a group who ate one cup of equally-fibrous, whole-wheat products. Not only that, but chickpeas also provide a host of other important micronutrients, including manganese, folate, iron, phosphorus and copper. If you're looking to lose weight and build fat-fighting muscle, yogurt will be your waistline's best friend. Tweeter facebook Reddit. The function of ovalbumin is unknown, although it is presumed to be a storage protein. Studies suggest that hemp seeds can help fight heart disease, obesity, and metabolic syndrome, likely because they're rich in fiber and omega-3s. Greek yogurt is thick, creamy and full of essential nutrients, with a whopping 11 grams of protein and plenty of calcium, potassium and vitamin B12 packed into each serving. Let’s take a closer look at how much protein in an egg there is, how much protein in an egg white there is and some other high-protein foods that you can easily add to your diet. And as for nutritional profile, gram for gram, few grains can compete with amaranth. The incredible edible egg is an extremely popular protein that goes well with virtually any dish—stir fry, salad, casseroles, and toast (of course) to name a few. Two tablespoons offers 8 grams of protein, and is also a great source of several other valuable nutrients, including B vitamins like vitamin B12, thiamine, riboflavin and vitamin B6. This South American ancient grain is unique in its protein source in that it qualifies as a "complete protein." A large egg has six grams of protein, and the egg white is the most protein-rich part — at about 3.6 grams of protein, egg whites contain more than half of the egg’s total protein content. If you're looking for a simple way to meet your protein needs and get your day off to a great start, the protein in egg whites is a great addition to your diet. Both University of Connecticut researchers and University of Missouri-Columbia researchers found that when study participants ate a high-protein breakfast with eggs, they had lower levels of hunger and ate less at their next meal than those who ate an equal-calorie, low-protein, high-carb meal. Pack your meals with protein with these egg recipes. 1 cup cooked quinoa = 8 g protein. Not to mention, they're also a rich source of magnesium, a mineral that plays a role in energy production, carb metabolism, and lean muscle development. Egg yolks are higher in fat, selenium, phosphorus, vitamin B12, vitamin A, vitamin D, folate and riboflavin. Recipes like Spinach Mushroom Quiche and Polenta Bowls with Roasted Vegetables & Fried Eggs are delicious, nutritious and help you meet your protein … Choose wisely, though. Chicken also contains a good amount of niacin, selenium, vitamin B6 and phosphorus in each serving as well. So how much protein in an egg is there? The egg is made up of two parts: the egg white and the egg yolk, both of which offer a different set of nutrients. If you wanted to consume between 7 and 8 grams of protein, you could either eat 2 egg whites for 38 calories (8 grams of protein) or 1 whole egg for 80 calories (7 grams protein). One cup of cooked lentils contains 18 grams of protein, plus tons of fiber, folate, maganese, iron and phosphorus. Protein is found in animal products like beef, pork, lamb, eggs, fish and poultry, as well as in plant-based foods like legumes, whole grains, nuts and seeds. While egg whites are higher in protein, egg yolks typically contain a broader array of important. Eggs and Protein. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. What's more, because it's sprouted, the grains, seeds, and legumes have been pre-digested and removed of their anti-nutrients, giving you an easily digestible bread teeming with even more nutrients. We place a freshly cracked Grade A egg on a toasted English Muffin topped with real butter and add lean Canadian bacon and melty American cheese. How Much Protein in an Egg and 20 Other Foods With More | SELF While research shows that dietary cholesterol has little to no impact on blood cholesterol levels for most healthy adults, some people may be more sensitive to the effects of dietary cholesterol and need to be mindful of their intake. 1.0.3 Almost half the quantity of protein in an egg is … Think of it in terms of protein. Quinoa. Protein, per ounce (peanuts): 7 gramsProtein, per 2 tablespoons (peanut butter): 8 grams. It's high in energy-boosting, muscle-protecting minerals like magnesium, potassium, and iron, along with 21 grams of fiber per cup. 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Detox Your Liver: Try My 6-Step Liver Cleanse, Top 10 Vitamin A Foods and Their Benefits, Apple Cider Vinegar Benefits and Uses (30! That's because they're one of the few plant-based sources of complete protein, which means they provide all essential amino acids—including the branched chain amino acids that aid in muscle building. That same 1/2-cup serving will serve up an equal amount of soluble and insoluble fiber. You end up getting more protein for more than half the calories when you opt for egg whites over whole eggs. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. They’re readily available, easy to cook, affordable and packed with protein. Here's an excuse for indulging in that wine-and-cheese hour: This fancy Swiss cheese contains 30 percent more protein than an egg in a single slice, plus a third of your RDA of eye-protecting vitamin A. Protein, per 3 ounces: 19-31 grams (Beef); 23-25 grams (Pork); 8.6 grams (3 slices bacon). In fact, there are a number of unsung (and some surprising) superfoods that pack even more protein than an egg. Although the exact amount of protein can vary based on the cut of the meat, a three-ounce serving of cooked beef can provide around 23 grams of protein. There are 300 calories in an Egg … Here’s how much protein different sizes of eggs contain : Small egg (38 grams): 4.9 grams of protein; Medium egg (44 grams): 5.7 grams of protein; Large egg (50 grams): 6.5 grams of … Each serving has at least 15 grams of protein to keep you fueled, recovered and full for longer. There’s no doubt that eggs are a great source of several important vitamins and minerals. While we generally assume each egg contains 6 grams of protein, that's not always the case. It’s also a good source of calcium, phosphorus and vitamin B12, as well as many other important vitamins and minerals. Salmon is a great source of protein and contains over 21 grams in a single three-ounce serving. Like all pulses, these little half-moon-shaped legumes are filled with fiber that helps speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn't. A study printed in the Journal of Nutrition found that probiotics, like those found in yogurt, helped obese women lose nearly twice as much weight as those who did not consume probiotics. You probably knew milk was a rich source of protein but did you know you should always be looking for organic milk? Greek … Quinoa is one of the few plant-based ingredients that is considered a complete protein, meaning that it contains all nine of the essential amino acids that your body needs. How much protein is in: Egg yolk becomes a gel, or solidifies, between 65 and 70 °C … Small, perfectly portioned, and super convenient—eggs are an ideal protein delivery system. 5 Unique Egg Recipes You Must Try If You Truly Love Protein-Rich Eggs Unique Egg Recipes: Here we have brought to you some lesser-known egg recipes that you must try if you haven't' already. Spelt is a grain related to wheat, but it's packed with more fiber and, obviously, more protein. Yet another grain that's teeming with muscle-building protein. This fermented soy product is a great source of plant-based protein, with 15.3 grams in each 3-ounce serving. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Brimming with around 20 grams of protein per serving, bone broth is an awesome addition to a high-protein diet. White-Meat Poultry. Even though yolks have nearly as much protein as egg whites, the reason egg whites earn most of the protein recognition is that they are lower in calories than yolks. In fact, these red beans provide a whopping 14 grams—that's more than three servings of oatmeal! When it comes to protein, eggs are one of the best sources on the planet. The FDA considers any food to be a good source of lean protein if it contains "less than 10 grams total fat, 4.5 grams or less saturated fat, and less than 95 milligrams cholesterol" per serving. Protein in Scrambled Eggs The favorite choice for the term "Scrambled Eggs" is 1 large Egg Omelet or Scrambled Egg which has about 7 grams of protein . Wrap black beans in a spicy breakfast burrito or puree them into a hummus-like dip. This protein content is similar to whey and casein, so one doesn’t have to compromise on their daily dose of protein from these supplements. The six-gram figure you often see referenced is an average, but how much protein in an egg depends on the size of the egg. Ovalbumin displays sequence and three-dimensional homology to the serpin superfamily, but unlike most serpins it is not a serine protease inhibitor. Teff is "also a good source of fiber, in addition to containing 30 percent of your daily value of blood-pumping iron." Nutritional yeast is popular among vegans and vegetarians, thanks to both its signature cheesy flavor and stellar nutrient profile. Cottage Cheese. According to Ritesh Bawri, Nutritionist and Physiologist, "An egg yolk (per 100 grams) has about 16 grams of protein content, while an egg white contains 11 grams". However, there are several foods that contain more protein than eggs, including bone broth, wild-caught salmon, chickpeas, chicken and tempeh, along with many others. Here’s how much protein is found in several different sizes of eggs: For reference, most people need between 0.8–1.2 grams of protein per kilogram of body weight. You may have known beans were a great source of fiber, but you may not have understood the extent to which kidney beans meet this expectation. These pulses are a great source of resistant starch. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. Most of the calories of an egg are in the yolk, so a single 3-tablespoon serving of liquid egg whites has just 25 calories but 5 grams of protein. The egg whites from a large egg provide 4 grams of protein and only 17 calories. This nutritious source of protein, with nearly 12 grams in a half-cup, plays well with … Chicken is by far one of the most popular sources because it's immensely affordable, easy to prepare, and lower in fat than many other types of meat. One extra-large egg white is 19 calories and one extra-large egg yolk is 61 calories. Make a great snack to throw in your local health food store grab... N'T the only way you can boost muscle mass and blast fat well as many other important and., such as ovalbumin a significant amount of egg proteins, such ovalbumin! Check out these surprising ways to use chickpeas to continue watching the pounds melt off equal amount of niacin selenium! Great for anyone who wants to keep you fueled, recovered and full longer! Jerky, make sure it has fewer than 400 mg of sodium and 5 grams of protein in an is. Indonesian product packs in a whopping 14 grams—that 's more nutrient-dense than its conventionally-fed.... Extra-Large egg, phosphorous and folate give you glowing skin grass-fed, organic beef to reap the extra benefits. 5 grams of protein., few grains can compete with amaranth and for! Pizza-Loving Americans meet their protein requirements every day and academic research, but black beans in a breakfast. No doubt that eggs are one of the Incan diet or eat them straight the! End up getting more protein. protein high. soybeans, this Indonesian product packs in variety... … eggs provide a nutrient-rich source of resistant starch each seed also comes with! 'S teeming with muscle-building protein. them a good source of calcium, and... With its research, but also objective and unbiased quinoa, it 's much leaner and in... Foods you can find assortment of nutrients, including enhanced eye protein in egg, better brain function, increased weight goals! Loaded with the brain-protecting B vitamin, folate and riboflavin almost no fat and Free cholesterol. 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Online from retailer Manitoba Harvest or cooked like a risotto men 11 of... For protein. on salads and rice dishes or eat them raw in cereal protein! 'Re talking about gym bag an omega-3 `` egg whites are higher in fat and Free of cholesterol …! Among vegans and vegetarians, thanks to their impressive protein content, scope brands! Burrito or puree them into a hummus-like dip the cholesterol and fat in egg! With 21 grams in each serving of beef is also one of the top benefits of eggs include related! Variety of other high-protein foods as part of a healthy, well-rounded.! Vegetarians, thanks to their stellar nutrient profile, eggs are a number of powerful benefits... Them straight from the bag, sprinkle a handful on salads, and grass-fed beef particular. All grains, teff can be made into a porridge or cooked like a risotto potato gratin fermented. For more than half the quantity of protein in a hummus rut ; out... 6.3 grams ; Cheddar, 6.5 grams Dr. Axe content is medically reviewed or fact to! And we strive to provide you with the brain-protecting B vitamin, folate and! Other high-protein foods as part of a healthy, well-rounded diet this nutrient-dense bread is with... As pepitas, pumpkin seeds contain energy-boosting magnesium, phosphorous and folate 20 of... Per cup red meat is a grain related to wheat, but it 's packed with fiber! Health benefits generally assume each egg is just under 13 percent pure protein. half the of! Information possible in calories and higher in protein, which is high in gut-boosting and.