[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-572532-105":3,"detail-sidebar-cat-1-en-105":81,"doc-detail-572532-en":127},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","protein-cheat-sheet-protein-edition","Protein Cheat Sheet - Protein Edition","","This reference guide provides a comprehensive breakdown of macronutrient contents (protein, carbohydrates, and fats) for various dairy and animal-based protein sources. Designed as a practical tool for athletes and fitness enthusiasts, the document specifies the protein content for common foods such as whey, chicken, beef, salmon, and eggs, typically normalized to 100-gram servings. By establishing a clear nutritional baseline, this cheat sheet aids in dietary planning, calorie tracking, and macro management to support physical performance and fitness objectives effectively.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/template/","Template",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/template/general/","General",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/template/protein-cheat-sheet-protein-edition/572532/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/protein-cheat-sheet-protein-edition/572532.png","ImageObject",442,249,{"name":42,"@type":43},"Kyle","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-21","2026-10-13",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",6,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How many calories does one gram of protein contain?","Question",{"text":63,"@type":64},"Every gram of protein contains 4 calories.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What is the standard serving size used for most items in this guide?",{"text":68,"@type":64},"Most food items are measured based on a 100-gram serving size.",{"name":70,"@type":61,"acceptedAnswer":71},"Does this guide provide data for both carbohydrates and fats?",{"text":72,"@type":64},"Yes, the guide includes the amount of protein, carbohydrates, and fats for each listed food item to help you track your complete macronutrient intake.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},572532,1792006301,{"code":4,"msg":82,"data":83},"success",[84,89,94,99,104,109,114,119,124],{"id":85,"doc_module":22,"doc_module_name":25,"category_name":86,"show_sort_weight":87,"slug":88},11,"Presentations",90,"presentations",{"id":90,"doc_module":22,"doc_module_name":25,"category_name":91,"show_sort_weight":92,"slug":93},12,"Resumes",80,"resumes",{"id":95,"doc_module":22,"doc_module_name":25,"category_name":96,"show_sort_weight":97,"slug":98},14,"Invoices",70,"invoices",{"id":100,"doc_module":22,"doc_module_name":25,"category_name":101,"show_sort_weight":102,"slug":103},15,"Posters",60,"posters",{"id":105,"doc_module":22,"doc_module_name":25,"category_name":106,"show_sort_weight":107,"slug":108},16,"Social Media",50,"social-media",{"id":110,"doc_module":22,"doc_module_name":25,"category_name":111,"show_sort_weight":112,"slug":113},17,"Forms",40,"forms",{"id":115,"doc_module":22,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},18,"Letters",30,"letters",{"id":120,"doc_module":22,"doc_module_name":25,"category_name":121,"show_sort_weight":122,"slug":123},21,"Paper Templates",5,"papers-templates",{"id":125,"doc_module":22,"doc_module_name":25,"category_name":29,"show_sort_weight":4,"slug":126},158,"general-158",{"code":4,"msg":82,"data":128},{"doc_id":79,"user_id":129,"nickname":42,"user_avatar":130,"doc_module":22,"category_id":125,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":26,"language":136,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":12,"update_tm":140,"read_time":22},3985741905716,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","EACH GRAM OF PROTEIN CONTAINS 4 CALORIES  \nDAIRY  \nWhey Protein Powder Casein Protein Powder Cottage Cheese ( 1 0 0 g )  \n0 % Fat Greek Yogurt ( 1 0 0 g )  \nNon Fat Lab neh ( 1 0 0 g )  \nRicotta Part Skimmed ( 1 0 0 g )  \nANIMAL PROTEIN  \nGrilled Chicken Breast ( 1 0 0 g ) Sea Scallops ( 1 0 0 g )  \nLean Deli Turkey ( 1 0 0 g )  \nTuna In Water ( 1 0 0 g drained ) Egg Whites ( 3 )  \nShrimp ( 1 0 0 g cooked )  \nGround Turkey 9 3 %( 1 0 0 g cooked ) Pork Tender loin ( 1 0 0 g broiled ) Deli Ham ( 1 0 0 g )  \nWhole Egg ( 1 large)  \nThick Bacon ( 1 0 0 g )  \nSalmon ( 1 0 0 g )  \nRib eye Steak ( 1 0 0 g grilled )  \n8 5 % Ground Beef ( 1 0 0 g cooked ) 9 0% Ground Beef ( 1 0 0 g cooked ) 9 5 % Lean Beef ( 1 0 0 g cooked ) Tuna Steak ( 1 0 0 g )  \nW h ite F is h ( 1 F i l let - 1 5 4 g )  \nPROTEIN  \n≈ 2 5 g  \n≈ 2 5 g  \n1 1 g  \n10 g  \n1 1 g  \n1 1 g  \nPROTEIN  \n2 9 g  \n2 4 g  \n18 g  \n20 g  \n1 1 g  \n2 4 g  \n1 9 g  \n3 0 g  \n16 g  \n6 g  \n3 3 g  \n20 g  \n2 4 g  \n26 g  \n2 7 g  \n2 7 g  \n28 g  \n3 8 g  \nCARBS  \n2 g  \n2 g  \n3 g  \n3 g  \n6 g  \n5 g  \nCARBS  \n1 g  \n6 g  \n4 g  \n0 g  \n0 g  \n0 g  \n0 g  \n0 g  \n0 g  \n0 g  \n2 g  \n0 g  \n0 g  \n0 g  \n0 g  \n0 g  \n0 g  \n0 g  \nFAT  \n≈ 1 g  \n≈ 1 g  \n4 g  \n≈ 1 g  \n≈ 1 g  \n8 g  \nFAT  \n1 g  \n1 g  \n2 g  \n≈ 1 g  \n0 g  \n0 g  \n8 g  \n8 g  \n4 g  \n5 g  \n3 4 g  \n1 3 g  \n2 2 g  \n1 4 g  \n1 1 g  \n6 g  \n2 g  \n1 2 g  \nWWW.ATHLETES-DIARY.COM","cbCaicunTgAeUeNj","https://ap.wps.com/l/cbCaicunTgAeUeNj","pdf",3004497,"English","# Dairy Protein Sources\n## Dairy Macronutrient Breakdown\n# Animal Protein Sources\n## Animal Protein Macronutrient Breakdown","[{\"question\":\"How many calories does one gram of protein contain?\",\"answer\":\"Every gram of protein contains 4 calories.\"},{\"question\":\"What is the standard serving size used for most items in this guide?\",\"answer\":\"Most food items are measured based on a 100-gram serving size.\"},{\"question\":\"Does this guide provide data for both carbohydrates and fats?\",\"answer\":\"Yes, the guide includes the amount of protein, carbohydrates, and fats for each listed food item to help you track your complete macronutrient intake.\"}]","Protein Cheat Sheet - Protein Edition | PDF",1791927881]