Eating enough protein is critical for building and maintaining muscle mass. If you've read my stuff before, you've probably heard me harp on the importance of muscle mass!
There are many great sources of protein available. And I think it's a good idea to use a variety of sources in order to get the unique benefits each one has to offer.
However, when it comes to losing fat and transforming your body, some protein sources are better than others!
If you want to hit your daily protein target while still maintaining a calorie deficit, this is the kind of information you need.
And even if you're in a maintenance or bulking phase, it's always good to know what you're putting in your body!
Calories per 25 grams of Protein from Various Sources:
~110 Calories - Whey Protein
~110 Calories - Turkey Breast (not Lunchmeat)
~115 Calories - Canned Tuna in Water
~115 Calories - Atlantic Cod
~120 Calories - Egg Whites
~120 Calories - Tilapia
~135 Calories - Lean Beef
~135 Calories - Chicken Breast (not Lunchmeat)
~140 Calories - Frozen Alaskan Salmon
~145 Calories - Cottage Cheese (1%)
~150 Calories - Turkey Breast (Lunchmeat)
~165 Calories - Cottage Cheese (2%)
~190 Calories - Canned Salmon
~280 Calories - Lamb
~285 Calories - Whole Eggs
~300 Calories - Low Fat Yogurt Plain
~320 Calories - Lentils
~355 Calories - Great Northern Beans
~370 Calories - Ground Beef
~390 Calories - Kidney Beans
~420 Calories - Chick Peas
~590 Calories - Natural Peanut Butter
~680 Calories - Quinoa
This is not an exhaustive list. If you didn't see a protein source you'd like to know about, check out the Calorie King website and look it up for yourself:
An important caveat to be aware of is that whey protein powders vary quite a bit in calories per 25 grams of protein, depending on the flavor and the manufacturer!
Over the years, I have seen anywhere from 105 calories to 170 or higher for different whey protein powders.
Read your labels!
Hope this helps! Have a great day!