- Of the 30 high-protein foods here, 1% cottage cheese gives the most protein, 28.0 grams per cup. Chicken breast and top sirloin follow, at 26.4 and 26.0 grams per 3 ounces.
- Of the 30 foods here, shrimp, canned light tuna, cod, egg whites and turkey breast give the most protein per calorie, at 20 to 24 grams per 100 calories.
- The 2025 to 2030 Dietary Guidelines set a goal of 1.2 to 1.6 grams of protein per kilogram of body weight a day. The adult RDA (Recommended Dietary Allowance), 0.8 grams per kilogram, is a minimum.
Want to feel full longer, keep muscle or lose weight? Eating more high-protein foods can help.
Every food number below comes from USDA FoodData Central [14].
Read on for the 30 foods, daily needs and who should limit protein.
Which foods are highest in protein?
Among the 30 foods on this list, 1% cottage cheese gives the most protein per serving, at 28.0 grams per cup [14]. Chicken breast (26.4 g) and top sirloin (26.0 g) follow, per 3 ounces cooked.
Under FDA rules, the label claim "high in protein" means at least 10 grams per standard serving, or 20% of the 50-gram Daily Value for protein [11]. "Good source of protein" means 10% to 19%, or 5 to 9.5 grams [11].
All 30 high-protein foods on this list are ranked by protein per serving.
| Food | Serving | Protein (g) | Calories | Protein per 100 calories (g) |
|---|---|---|---|---|
| Cottage cheese, 1% | 1 cup (226 g) | 28.0 | 163 | 17.2 |
| Chicken breast | 3 oz | 26.4 | 140 | 18.8 |
| Top sirloin steak | 3 oz | 26.0 | 156 | 16.7 |
| Turkey breast | 3 oz | 25.6 | 125 | 20.5 |
| Sardines, canned | 1 can, drained (92 g) | 22.7 | 191 | 11.8 |
| Ground beef, 95% lean | 3 oz | 22.3 | 148 | 15.1 |
| Pork tenderloin | 3 oz | 22.2 | 122 | 18.3 |
| Tilapia | 3 oz | 22.2 | 109 | 20.4 |
| Tofu, firm | 1/2 cup (126 g) | 21.8 | 181 | 12.0 |
| Canned light tuna, no salt added | 3 oz | 21.7 | 99 | 22.0 |
| Salmon, wild | 3 oz | 21.6 | 155 | 14.0 |
| Shrimp | 3 oz | 20.4 | 84 | 24.2 |
| Cod | 3 oz | 19.4 | 89 | 21.7 |
| Edamame | 1 cup (155 g) | 18.5 | 188 | 9.8 |
| Lentils | 1 cup (198 g) | 17.9 | 230 | 7.8 |
| Greek yogurt, nonfat | 1 container (170 g) | 17.3 | 100 | 17.3 |
| Tempeh | 3 oz | 16.9 | 166 | 10.2 |
| Black beans | 1 cup (172 g) | 15.2 | 227 | 6.7 |
| Chickpeas | 1 cup (164 g) | 14.5 | 269 | 5.4 |
| Parmesan cheese | 1 oz | 10.1 | 111 | 9.1 |
| Hemp seeds | 3 tbsp (30 g) | 9.5 | 166 | 5.7 |
| Pumpkin seeds | 1 oz | 8.5 | 163 | 5.2 |
| Skim milk | 1 cup (245 g) | 8.3 | 83 | 9.9 |
| Quinoa | 1 cup (185 g) | 8.1 | 222 | 3.7 |
| Peanut butter | 2 tbsp (32 g) | 7.1 | 191 | 3.7 |
| Egg, hard-boiled | 1 large (50 g) | 6.3 | 78 | 8.1 |
| Oatmeal | 1 cup (234 g) | 5.9 | 166 | 3.6 |
| Almonds | 1 oz, 22 nuts | 5.9 | 170 | 3.5 |
| Chia seeds | 1 oz | 4.7 | 138 | 3.4 |
| Egg white | 1 large (33 g) | 3.6 | 17 | 21.0 |
Source: USDA FoodData Central, SR Legacy (April 2018 release). Meat and fish are cooked; 3 oz = 85 g and 1 oz = 28.35 g. Servings are USDA portions and differ in weight; meat and fish are 3 oz (85 g) cooked. FDA label servings may differ. Ranked by unrounded protein per serving.
Compare protein per serving to judge portions, and protein per 100 calories to find high-protein, low-calorie foods [14].
Which meats and poultry are highest in protein?
Skinless chicken breast leads the five lean protein picks, at 26.4 grams per 3 ounces [14].
1. Chicken breast
Chicken breast gives 26.4 grams of protein and 140 calories per 3-ounce serving, roasted and skinless, with 3.0 grams of fat [14]. Like other meats, chicken is a complete protein, with all nine essential amino acids your body can't make [10]. Slice it over a salad or a grain bowl.
2. Top sirloin steak
Top sirloin steak, lean only, gives 26.0 grams of protein and 156 calories per 3-ounce broiled serving, plus 1.7 mg of iron [14]. In 2015, the WHO's cancer agency (IARC) classified red meat as probably carcinogenic (likely to cause cancer) [1], so rotate steak with fish, poultry and beans [9]. Slice it thin for a stir-fry.
3. Turkey breast
Roasted turkey breast has 25.6 grams of protein and 125 calories per 3 ounces, or 20.5 grams per 100 calories [14]. Sliced deli turkey is much saltier, with 503 mg of sodium in 2 ounces, versus 55 mg in 2 ounces of roasted breast. Roast a breast and slice it yourself.
4. Ground beef, 95% lean
Ground beef that is 95% lean gives 22.3 grams of protein and 148 calories per 3-ounce broiled patty [14]. The same patty has 5.8 grams of fat, the most of the five meats here, and 2.4 mg of iron. Use it in tacos, chili or lettuce wraps for a quick meal.
5. Pork tenderloin
Pork tenderloin gives 22.2 grams of protein and 122 calories per 3-ounce roasted serving, or 18.3 grams per 100 calories [14]. Its 3.0 grams of fat per serving matches skinless chicken breast, so it makes an easy weeknight swap. Roast it whole, then slice it for meals through the week.
Good to know
Bacon, jerky and deli meat are processed meats, which IARC classifies as a cause of colorectal cancer [1]. One ounce of beef jerky has 506 mg of sodium [14]. See our bacon guide.
Which fish and seafood are highest in protein?
Canned sardines lead the six fish and seafood picks, at 22.7 grams per can [14]. All six are FDA Best Choices for lower mercury [16].
6. Sardines, canned
Canned sardines give 22.7 grams of protein and 191 calories per 3.75-ounce can, drained and eaten with the bones [14]. A can also has 351 mg of calcium and 0.9 grams of the omega-3 fats EPA and DHA, plus 282 mg of sodium (12% of the Daily Value). Serve them on whole-grain toast.
7. Tilapia
Tilapia gives 22.2 grams of protein for just 109 calories per 3-ounce cooked fillet, or 20.4 grams per 100 calories [14]. A fillet has only 2.3 grams of fat. The FDA advises eating at least 8 ounces of seafood a week [16].[16]. Bake it with lemon and herbs.
8. Canned light tuna, no salt added
Canned light tuna in water, no salt added, gives 21.7 grams of protein and 99 calories per 3 ounces, drained [14]. Regular canned light tuna has less protein (16.5 grams) and more sodium (210 mg, versus 43 mg). Both are FDA Best Choices [16].. Mix it into a tuna salad.
9. Salmon, wild
Wild Atlantic salmon gives 21.6 grams of protein and 155 calories per 3-ounce cooked fillet [14]. The same serving has 1.6 grams of the omega-3 fats EPA and DHA, while farmed Atlantic salmon has 18.8 grams of protein and 175 calories. Bake a fillet, or use salmon from a pouch.
10. Shrimp
Shrimp gives 20.4 grams of protein for only 84 calories per 3-ounce cooked serving, or 24.2 grams per 100 calories, the highest on this list [14]. Crustacean shellfish, including shrimp, is one of the nine major US food allergens [17]. Grill it on skewers, and see our shrimp guide for more.
11. Cod
Cod gives 19.4 grams of protein and 89 calories per 3-ounce cooked fillet, or 21.7 grams per 100 calories [14]. A serving has just 0.7 grams of fat, and the FDA lists cod as a Best Choice for lower mercury [16]. Use flaked cod in fish tacos with cabbage slaw.
Which eggs and dairy foods are highest in protein?
For vegetarians who eat dairy, 1% cottage cheese is the highest-protein food on this list, at 28.0 grams per cup [14]. All six are complete proteins [10].
12. Cottage cheese, 1%
Cottage cheese with 1% milkfat has 28.0 grams of protein and 163 calories per cup, the most per serving on this list [14]. A cup also has 918 mg of sodium, 40% of the Daily Value, which the FDA counts as high [18]. Eat a half cup with fruit to halve the sodium.
13. Greek yogurt, nonfat
Plain nonfat Greek yogurt gives 17.3 grams of protein and 100 calories per 170-gram container (about 6 ounces), plus 187 mg of calcium [14]. A 2025 joint advisory on GLP-1 weight-loss drugs says lighter foods like yogurt are often more appealing when appetite is low [9]. Try it at breakfast.
14. Parmesan cheese
Parmesan cheese has 10.1 grams of protein and 111 calories per ounce, more than part-skim mozzarella at 6.9 grams [14]. Parmesan also has 333 mg of sodium per ounce, or 14% of the Daily Value. Grate a little over vegetables or soup, and see our protein in cheese guide for more.
15. Skim milk
Skim milk has 8.3 grams of protein and 83 calories per cup, plus 299 mg of calcium [14]. For a dairy-free swap, unsweetened soy milk gives 6.9 grams of protein and 80 calories per cup. Pour skim milk over oatmeal, or blend it into a fruit smoothie with Greek yogurt.
16. Egg, hard-boiled
One large hard-boiled egg has 6.3 grams of protein and 78 calories, so two eggs give 12.6 grams [14]. Eggs are a complete protein and a low-cost option, but they are also one of the nine major US food allergens [10, 13, 17]. Boil a batch for the week ahead.
17. Egg white
One large egg white has 3.6 grams of protein and only 17 calories, or 21.0 grams per 100 calories [14]. The USDA value is for a raw white, which has just 0.1 grams of fat. Add two or three whites to a whole-egg scramble for more protein and few extra calories.
Which plant-based foods are highest in protein?
For vegans and vegetarians, firm tofu, edamame and lentils lead the plant-based protein sources on this list, at 17.9 to 21.8 grams per serving [14].
Of the 30 high-protein foods on this list, lentils, black beans and chickpeas have the most fiber, 12.5 to 15.6 grams per cooked cup [14].
18. Tofu, firm
Firm tofu gives 14.7 grams of protein per 3 ounces, versus 26.4 grams in chicken breast [14]. A half cup of firm tofu made with calcium sulfate gives 21.8 grams of protein, 181 calories and 861 mg of calcium. Brands vary (another USDA firm tofu has 11.4 grams per half cup), so check the label.
19. Edamame
Edamame (green soybeans) gives 18.5 grams of protein and 188 calories per cup, prepared from frozen [14]. A cup also has 8.1 grams of fiber, and soy is one of the nine major US food allergens [17]. Steam it with a pinch of salt, and see our edamame guide for more.
20. Lentils
Cooked lentils give 17.9 grams of protein and 230 calories per cup, plus 6.6 mg of iron [14]. That cup also has 15.6 grams of fiber, about 62% of the 25-gram daily target for women ages 19 to 50 [10]. Add lentils to soups, or toss them cold into a salad.
21. Tempeh
Tempeh, a firm cake made from soybeans, gives 16.9 grams of protein and 166 calories per 3-ounce cooked serving [14]. Because tempeh is a soy food, people with a soy allergy should avoid it [17]. Crumble it into a stir-fry, or slice it thin and brown it for your sandwiches.
22. Black beans
Black beans cooked from dry give 15.2 grams of protein and 227 calories per cup, plus 15.0 grams of fiber [14]. Canned low-sodium black beans, undrained, come close, with 14.5 grams of protein per cup, so either works. Spoon them into burrito bowls, soups or salads for an easy plant-based meal.
23. Chickpeas
Chickpeas cooked from dry have 14.5 grams of protein, 269 calories and 12.5 grams of fiber per cup [14]. Canned, drained chickpeas have less protein, 11.6 grams for the same weight, so cooking from dry gives you more. Roast them for a crunchy snack, or blend them into a hummus dip.
24. Hemp seeds
Hulled hemp seeds give 9.5 grams of protein and 166 calories per 3 tablespoons, plus 2.4 mg of iron and 1.2 grams of fiber [14]. At 5.7 grams of protein per 100 calories, hemp seeds lead the nuts and seeds on this list. Sprinkle them on yogurt, oatmeal or salad.
25. Pumpkin seeds
Roasted pumpkin seeds (pepitas) have 8.5 grams of protein and 163 calories per ounce, or 5.2 grams per 100 calories [14]. One ounce also gives you 2.3 mg of iron and 1.8 grams of fiber. Toss them on salads or soups, or mix them into a homemade trail mix for hikes.
26. Quinoa
Cooked quinoa has 8.1 grams of protein, 222 calories and 5.2 grams of fiber per cup [14]. A 2025 review of Andean grains reports that quinoa meets adult needs for key amino acids, though that finding comes from one review [12]. Use it in place of white rice in a bowl.
27. Peanut butter
Smooth peanut butter has 7.1 grams of protein, 191 calories and 1.6 grams of fiber per 2 tablespoons, or 3.7 grams per 100 calories [14]. That means peanut butter adds more calories per gram of protein than meat or fish, and peanuts are a major allergen [17]. Spread it on apple slices.
28. Oatmeal
Oatmeal cooked with water has 5.9 grams of protein, 166 calories and 4.0 grams of fiber per cup [14]. Cooking the oats in skim milk instead, or stirring in Greek yogurt, raises the protein in the bowl. See our oatmeal guide for more ways to build a high-protein breakfast bowl.
29. Almonds
Dry-roasted almonds have 5.9 grams of protein and 170 calories per ounce, which is about 22 nuts [14]. An ounce also has 3.1 grams of fiber and 76 mg of calcium. Tree nuts, including almonds, are one of the major allergens. [17]. Count out a small handful as a snack.
30. Chia seeds
Chia seeds have 4.7 grams of protein and 138 calories per ounce [14]. An ounce also gives 9.8 grams of fiber and 179 mg of calcium, but only 3.4 grams of protein per 100 calories, the lowest on this list. Stir them into milk and chill overnight to make chia pudding.
Are plant proteins complete?
Most plant proteins are low in one or more essential amino acids [10]. Soy foods such as tofu, tempeh and edamame are complete proteins. Quinoa meets adult needs for key amino acids, one 2025 review reports [12]. See our complete protein guide.
Good to know
Vegetables and fruit give less protein per serving than meat, fish, dairy or beans [14]. A cup of cooked spinach has 5.3 grams, a half cup of green peas 4.1 grams and a cup of raw guava 4.2 grams.
How much protein do you need a day?
The adult RDA for protein is 0.8 grams per kilogram a day, about 46 grams for women and 56 for men [10]. The 2025 to 2030 Dietary Guidelines, published January 2026, set a higher goal of 1.2 to 1.6 grams per kilogram [15].
How much protein do you need per pound?
The RDA is 0.36 grams of protein per pound a day [10]. The Dietary Guidelines goal is 0.54 to 0.73 grams per pound [15]. See our protein calculator.
| Body weight | RDA minimum (0.8 g/kg) | Dietary Guidelines goal (1.2 to 1.6 g/kg) |
|---|---|---|
| 120 lb (54.4 kg) | 44 g | 65 to 87 g |
| 150 lb (68.0 kg) | 54 g | 82 to 109 g |
| 175 lb (79.4 kg) | 64 g | 95 to 127 g |
| 200 lb (90.7 kg) | 73 g | 109 to 145 g |
| 250 lb (113.4 kg) | 91 g | 136 to 181 g |
Computed from the RDA (National Academies) and the Dietary Guidelines 2025 to 2030. 1 kg = 2.2046 lb.
What does a 100-gram protein day look like?
Food alone can reach 100 grams of protein a day: eight foods on this list give 111.1 grams and 1,296 calories [14]. See our high-protein meals guide.
1. Find your daily goal: 1.2 to 1.6 grams per kilogram.
2. Put a protein food at every meal, as the Dietary Guidelines advise [15].
3. Aim for 25 to 30 grams of protein per meal, which a 2015 review linked with better appetite control [6].
| Meal | Food | Amount | Protein (g) | Calories |
|---|---|---|---|---|
| Breakfast | Greek yogurt, nonfat | 1 container | 17.3 | 100 |
| Breakfast | Egg, hard-boiled | 2 large | 12.6 | 155 |
| Breakfast | Oatmeal | 1 cup | 5.9 | 166 |
| Lunch | Canned light tuna, no salt added | 3 oz | 21.7 | 99 |
| Lunch | Lentils | 1 cup | 17.9 | 230 |
| Snack | Almonds | 1 oz, 22 nuts | 5.9 | 170 |
| Dinner | Salmon, wild | 3 oz | 21.6 | 155 |
| Dinner | Quinoa | 1 cup | 8.1 | 222 |
| Total | 8 foods | 111.1 | 1,296 |
Computed from USDA FoodData Central, SR Legacy. Totals are added before rounding. A sample, not a meal plan.
Do you need protein supplements?
No, not to reach 100 grams a day: eight foods on this list give 111.1 grams of protein without powder [14]. See our protein powder for weight loss guide.
Which high-protein foods are budget-friendly?
Beans, eggs and canned fish are lower-cost protein foods, USDA MyPlate says [13].
- Beans, peas and lentils cost far less than similar amounts of other protein foods
- Eggs are low-cost and easy to prepare
- Canned tuna, salmon and sardines store well in the pantry
- Family packs of meat freeze well in portions
Do high-protein foods help with weight loss?
Yes, high-protein foods can modestly help with weight loss if you also cut calories. A 2012 review pooled 24 trials in 1,063 adults. At equal calories, higher-protein diets led to 0.79 kg (1.7 pounds) more weight loss over about 12 weeks [19].
In a 2012 review of 24 calorie-cut trials, higher-protein diets helped people keep 0.43 kg (0.9 pounds) more lean mass, which includes muscle [19].
A 2021 review of 37 studies in adults with excess weight, lasting 8 to 104 weeks, found 1.6 kg (3.5 pounds) more weight loss with higher-protein diets [4].
Protein may keep you full longer: in short studies, higher-protein meals modestly raised fullness (satiety) and the hormones that signal it, a 2015 review found [6]. A 2016 review of 5 meal studies found protein raises fullness over 4 hours only "under tightly defined conditions" [3].
Nuts, seeds and grains are weaker picks if you are watching calories, with only 3.4 to 5.7 grams of protein per 100 calories [14].
The lowest-fat high-protein foods on this list are egg whites, shrimp, skim milk, cod, no-salt-added tuna and nonfat Greek yogurt, at 0.7 grams or less per serving [14].
People on Wegovy® (semaglutide) or Zepbound® (tirzepatide) often find yogurt, cottage cheese, smoothies and soups more appealing than red meat when appetite is low, a 2025 advisory says [9]. It also suggests eating protein first at meals [9].
Can you eat too much protein, and when should you see a healthcare provider?
In healthy adults, higher-protein diets did not harm kidney function a 2018 review of 28 trials (1,358 people) found no harm to kidney filtering (GFR) [2]. The review counted a diet as high-protein if it had at least 1.5 g per kg of body weight, 100 g, or 20% of calories from protein a day. The trials lasted from 4 days to 2 years. People with food allergies must avoid trigger foods.
For adults with chronic kidney disease stages 3 to 5 not on dialysis , 2024 kidney guidelines (KDIGO) suggest 0.8 grams of protein per kilogram a day [5]. People on dialysis are usually advised to eat more protein.
The FDA calls 460 mg of sodium or more per serving high, as in a cup of 1% cottage cheese or 2 ounces of deli turkey [14, 18].
See a healthcare provider if you:
- Have kidney disease [5]
- Are pregnant or breastfeeding, when the RDA rises to 71 grams a day [10]
- Take Wegovy® or Zepbound® and struggle to eat enough
- Have had an allergic reaction to a food
The FDA names nine major US food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soy and sesame [17].
Call 911 or your local emergency number right away if you have trouble breathing, swelling of the face or tongue, or feel faint after eating [8]. Anaphylaxis (a severe allergic reaction) can start within minutes [8].
Bottom line
- Cottage cheese, chicken, sirloin and turkey lead per serving; shrimp, tuna and cod lead per calorie.
- Aim for 1.2 to 1.6 grams per kilogram a day; food alone can reach 100 grams.
- Watch sodium in cheese and processed meats; people with kidney disease or food allergies need a care plan.
How we source this
We rely on primary sources: USDA data, federal guidance, FDA rules and peer-reviewed studies.
Frequently asked questions
What are good high-protein breakfast foods?
Cottage cheese, Greek yogurt and eggs are high-protein breakfast foods. One cup of 1% cottage cheese has 28.0 grams of protein, a 6-ounce container of nonfat Greek yogurt has 17.3 grams, and two large eggs have 12.6 grams.
Which has more protein, chicken breast or canned tuna?
Chicken breast has more protein per serving: 26.4 grams per 3 ounces, versus 21.7 grams for no-salt-added canned light tuna. Tuna gives more protein per calorie, 22.0 grams per 100 calories versus 18.8 for chicken.
Is 2 eggs a day too much protein?
No. Two large eggs give 12.6 grams of protein, about a quarter of the 50-gram Daily Value on food labels. People with chronic kidney disease should ask their care team about their protein target.
What is a complete protein?
A complete protein has all nine essential amino acids your body can't make; meat, fish, eggs and dairy are complete. Most plant foods are low in one or more. MedlinePlus says the balance over the whole day matters more than each meal, so vegetarians and vegans don't need to combine proteins at every meal [7].
Are canned beans and canned tuna as good as fresh?
Mostly, yes: canned low-sodium black beans, undrained, have 14.5 grams of protein per cup, close to 15.2 grams cooked from dry. Canned chickpeas haveabout 20% less protein than home-cooked. Choose no-salt-added tuna (21.7 grams per 3 ounces, versus 24.0 for fresh skipjack, cooked) and rinse canned beans to cut sodium.
Sources
- 1. Bouvard, V., Loomis, D., Guyton, K. Z., Grosse, Y., Ghissassi, F. E., Benbrahim-Tallaa, L., Guha, N., Mattock, H., Straif, K., & International Agency for Research on Cancer Monograph Working Group. (2015). Carcinogenicity of consumption of red and processed meat. The Lancet Oncology, 16(16), 1599-1600.
- 2. Devries, M. C., Sithamparapillai, A., Brimble, K. S., Banfield, L., Morton, R. W., & Phillips, S. M. (2018). Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: A systematic review and meta-analysis. The Journal of Nutrition, 148(11), 1760-1775.
- 3. Dhillon, J., Craig, B. A., Leidy, H. J., Amankwaah, A. F., Osei-Boadi Anguah, K., Jacobs, A., Jones, B. L., Jones, J. B., Keeler, C. L., Keller, C. E., McCrory, M. A., Rivera, R. L., Slebodnik, M., Mattes, R. D., & Tucker, R. M. (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968-983.
- 4. Hansen, T. T., Astrup, A., & Sjödin, A. (2021). Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with increased dietary protein. Nutrients, 13(9), 3193.
- 5. Kidney Disease: Improving Global Outcomes (KDIGO) CKD Work Group. (2024). KDIGO 2024 clinical practice guideline for the evaluation and management of chronic kidney disease. Kidney International, 105(4S), S117-S314.
- 6. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
- 7. MedlinePlus. (2025). Protein in diet. U.S. National Library of Medicine.
- 8. MedlinePlus. (2026). Anaphylaxis. U.S. National Library of Medicine.
- 9. Mozaffarian, D., Agarwal, M., Aggarwal, M., Alexander, L., Apovian, C. M., Bindlish, S., Bonnet, J., Butsch, W. S., Christensen, S., Gianos, E., Gulati, M., Gupta, A., Horn, D., Kane, R. M., Saluja, J., Sannidhi, D., Stanford, F. C., & Callahan, E. A. (2025). Nutritional priorities to support GLP-1 therapy for obesity: A joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. The American Journal of Clinical Nutrition, 122(1), 344-367.
- 10. National Academies of Sciences, Engineering, and Medicine. (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press.
- 11. Office of the Federal Register. (2026). Code of Federal Regulations, Title 21, Sections 101.9 and 101.54 (food labeling: nutrition labeling and nutrient content claims). National Archives and Records Administration.
- 12. Quevedo-Olaya, J. L., Schmiele, M., & Correa, M. J. (2025). Potential of Andean grains as substitutes for animal proteins in vegetarian and vegan diets: A nutritional and functional analysis. Foods, 14(17), 2987.
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- 15. U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2026). Dietary guidelines for Americans, 2025 to 2030.
- 16. U.S. Food and Drug Administration. (2024a). Advice about eating fish.
- 17. U.S. Food and Drug Administration. (2024b). Food allergies: What you need to know.
- 18. U.S. Food and Drug Administration. (2024c). Sodium in your diet.
- 19. Wycherley, T. P., Moran, L. J., Clifton, P. M., Noakes, M., & Brinkworth, G. D. (2012). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: A meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 96(6), 1281-1298.
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