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Hulled hemp is highly concentrated: about 31–32 g protein and 49 g fat per 100 g. One ounce provides roughly 9 g protein, 155 calories, ALA omega-3, and a substantial amount of magnesium.
Cooked chickpeas are far less concentrated than dry chickpeas because they absorb water. Per 100 g cooked, they provide about 164 calories, 8.9 g protein, and 7.6 g fiber. A 200 g portion delivers close to 18 g protein and 15 g fiber.
Black, kidney, pinto, and white beans are not nutritionally identical, but many cooked varieties cluster around 8–10 g protein and 6–9 g fiber per 100 g, with roughly 120–140 calories.
Pumpkin seed kernels are nutrient-dense: roughly 30 g protein, 49 g fat, and more than 550 mg magnesium per 100 g. A 1-ounce serving is about 8–9 g protein and 160–170 calories.
Soy and pea isolates can provide similar grams of protein per scoop. Soy tends to have a somewhat stronger indispensable amino-acid profile, while modern pea isolates can still be highly digestible and high quality.
Beef does not have one nutrition number. Lean cooked cuts often provide about 26–30 g of protein and 5–10 g of fat per 100 g, while a marbled ribeye can exceed 20 g of fat. Iron varies less, with many cuts around 2–3 mg/100 g.
Pork ranges from very lean tenderloin—about 26–28 g protein and 3–5 g fat per 100 g cooked—to pork belly with more than 45 g fat. The cut matters far more than the generic label “pork.”
Skinless cooked turkey breast has about 29–30 g protein and 1–2.5 g fat per 100 g. Thigh can rise to 6–8 g fat, while cooked 93% lean ground turkey can reach 10–13 g, with protein still fairly similar.
Cooked green peas provide about 84 calories, 5.4 g protein, and 5.5 g fiber per 100 g. They have more protein and starch than many vegetables but less protein than mature lentils or soybeans.
Cooked lentils provide about 116 calories, 9 g protein, 7.9 g fiber, and 3.3 mg iron per 100 g. A cooked cup provides nearly 18 g protein and 16 g fiber. Dry values are much higher per 100 g because the lentils have not absorbed water yet.
Chicken breast is not the only high-protein part of the bird. Most cuts provide substantial protein, but fat changes much more. Skinless roasted breast is around 31 g protein and 3–4 g fat per 100 g; skin-on wings can approach 18–20 g fat.
A large egg contains roughly 185–200 mg of dietary cholesterol, almost all in the yolk; the white contains essentially none. Dietary cholesterol can affect LDL, but the milligrams in an egg do not translate directly into the number on a blood test because the liver regulates cholesterol metabolism and people respond differently. Current American Heart Association guidance places more emphasis on the overall dietary pattern and saturated fat than on dietary cholesterol alone; its egg-specific advisory says healthy people can include up to one whole egg a day.