Protein cheat sheet

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Chicken Breast (1 medium, 174g)
- Calories: 165 kcal
- Protein: 31g
- Fat: 3.6g
- Carbs: 0g
Chicken Thighs (1 medium, 100g, skinless)
- Calories: 209 kcal
- Protein: 26g
- Fat: 10.9g
- Carbs: 0g
Turkey Breast Mince (100g, lean)
- Calories: 111 kcal
- Protein: 23g
- Fat: 1g
- Carbs: 0g
Minced Beef (5% fat, 100g)
- Calories: 137 kcal
- Protein: 21g
- Fat: 5g
- Carbs: 0g
Bacon Medallions (1 medallion, 30g)
- Calories: 47 kcal
- Protein: 8.4g
- Fat: 1.2g
- Carbs: 0g
Pork Sausage (50% Reduced Fat, 100g)
- Calories: 168 kcal
- Protein: 15g
- Fat: 10g
- Carbs: 3g
Eggs (1 large, 58g)
- Calories: 74 kcal
- Protein: 6.3g
- Fat: 5g
- Carbs: 0.6g

Egg Whites (100g)
- Calories: 52 kcal
- Protein: 11g
- Fat: 0.2g
- Carbs: 0.7g
Whey Protein Powder (1 scoop, 30g)
- Calories: 120 kcal
- Protein: 24g
- Fat: 1g
- Carbs: 3g
Tuna in Spring Water (100g, drained)
- Calories: 116 kcal
- Protein: 25.5g
- Fat: 1g
- Carbs: 0g
0% Greek Yogurt (100g)
- Calories: 57 kcal
- Protein: 10g
- Fat: 0.2g
- Carbs: 3.6g
5% Greek Yogurt (100g)
- Calories: 93 kcal
- Protein: 9g
- Fat: 5g
- Carbs: 3.6g
Soya Milk (100ml)
- Calories: 33 kcal
- Protein: 3g
- Fat: 1.8g
- Carbs: 0.4g
Quorn Mince (100g)
- Calories: 92 kcal
- Protein: 13.8g
- Fat: 2.1g
- Carbs: 4.5g

Quorn Chicken Pieces (100g)
- Calories: 89 kcal
- Protein: 14.5g
- Fat: 2g
- Carbs: 2g
Semi-Skimmed Milk (100ml)
- Calories: 47 kcal
- Protein: 3.4g
- Fat: 1.6g
- Carbs: 4.8g
Salmon Fillet (100g, raw)
- Calories: 206 kcal
- Protein: 22g
- Fat: 13g
- Carbs: 0g
Skyr Mango and Passionfruit (100g)
- Calories: 64 kcal
- Protein: 8g
- Fat: 0.2g
- Carbs: 7.8g
Tofu (Firm, 100g)
- Calories: 76 kcal
- Protein: 8g
- Fat: 4.8g
- Carbs: 1.9g
Smoked Salmon (100g)
- Calories: 117 kcal
- Protein: 18.3g
- Fat: 4.3g
- Carbs: 0g