🐝 BEEfit Protein Guide
Protein Content per 100 g
Purpose: Help members and coaches quickly estimate protein intake using common foods.
Values are approximate. Raw weight unless noted.
🥩 ANIMAL PROTEINS (Highest Quality)
Red Meat
- Beef (sirloin, lean): 22 g
- Beef (90% lean ground): 20 g
- Bison: 22 g
- Lamb (leg): 20 g
- Pork loin: 22 g
Poultry
- Chicken breast (skinless): 23 g
- Chicken thigh (skinless): 18 g
- Turkey breast (skinless): 24 g
- Ground turkey (93% lean): 22 g
Fish & Seafood
- Salmon (Atlantic): 21 g
- Tuna (yellowfin): 24 g
- Cod: 18 g
- Halibut: 19 g
- Shrimp: 24 g
- Sardines: 25 g
🥚 DAIRY & EGGS
- Whole egg: 13 g
- Egg whites: 11 g
- Greek yogurt (non-fat): 10 g
- Cottage cheese (low-fat): 12 g
- Milk (whole): 3 g
- Cheddar cheese: 25 g
- Parmesan: 36 g
🌱 PLANT-BASED PROTEINS
Soy & Legumes
- Tofu (firm): 15 g
- Tempeh: 19 g
- Edamame: 12 g
- Lentils (cooked): 9 g
- Chickpeas (cooked): 9 g
- Black beans (cooked): 9 g
Grains, Nuts & Seeds
- Oats (dry): 13 g
- Quinoa (cooked): 4 g
- Almonds: 21 g
- Peanuts: 26 g
- Hemp seeds: 31 g
- Pumpkin seeds: 30 g
💪 PROTEIN SUPPLEMENTS
- Whey isolate: 85–90 g
- Whey concentrate: 70–80 g
- Casein: 75–80 g
- Plant protein blend: 65–75 g
- Collagen peptides: 90 g
(Low leucine — not ideal alone for muscle building)
🧠 BEEfit COACHING NOTES
- Aim for 30–50 g protein per meal to support hypertrophy.
- Animal proteins are the most efficient for muscle protein synthesis.
- Plant proteins often require larger portions or combinations.
- Protein needs increase with lean mass, training frequency, and age.
- You cannot out-train under-eating protein.
🐝 BEEfit | Strength • Hypertrophy • Longevity
Fuel muscle. Build strength. Age powerfully.
🐝 What Does 30 g of Protein Look Like?
30 g of protein per meal is the minimum target to stimulate muscle protein synthesis for most adults.
🥩 Animal-Based Options
- Chicken breast (cooked) → ~4.5 oz (130 g)
- Turkey breast (cooked) → ~4 oz (115 g)
- Lean beef (sirloin, cooked) → ~5 oz (140 g)
- Salmon (cooked) → ~5 oz (140 g)
- Tuna (canned, drained) → ~1 large can (5 oz)
- Shrimp → ~6 oz (170 g)
🥚 Eggs & Dairy
- Whole eggs → 4 large eggs
- Egg whites → 1½ cups (about 8–9 whites)
- Greek yogurt (non-fat) → 3 cups
- Cottage cheese (low-fat) → 2½ cups
- Cheese (cheddar) → 4 oz (high fat — use strategically)
🌱 Plant-Based Options
(larger portions required)
- Tofu (firm) → 7 oz (200 g)
- Tempeh → 5 oz (140 g)
- Lentils (cooked) → 3½ cups
- Chickpeas (cooked) → 3 cups
- Edamame → 2½ cups
- Quinoa (cooked) → 7½ cups (not ideal alone)
💪 Supplements
- Whey isolate → 1 scoop
- Whey concentrate → 1¼ scoops
- Plant protein powder → 1½ scoops
- Collagen peptides → NOT sufficient alone (low leucine)
🧠 BEEfit Coaching Notes
- Protein quality matters — animal sources hit the leucine threshold faster.
- Plant-based athletes should combine sources or increase total intake.
- Aim for 30–50 g per meal, especially post-training and at breakfast.
- If you miss protein early in the day, you’re playing catch-up all night.
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