For the best result, don't overcrowd the baking pans. Convert grams to calories - practical example. This product contains 189 kcal. Good news, hummus lovers! https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/butter-salted-1-tbsp. Potassium is important for muscle activity and uterine contractions while protein is required for muscle development. You might not even be aware thatlow cholesterol may play a role in serioushealth problems like cancer, depression and anxiety. A high intake of saturated fat can increase levels of LDL (bad) cholesterol in your blood, which is a risk factor for heart disease (20). Fast solutions. The SI base unit for mass is the kilogram. Since pecan butter is so smooth, it is easily spreadable, so it can be used on bread, crackers, etc. Butter in the US and the Rest of the World. 162mins. It is important to note that these nut butters nutritional values may vary depending on the use of additional ingredients. Some studies indicate that high-fat dairy products do not increase your risk of heart disease (18). In addition, according to this recent research, There is strong evidence based on animal and human studies that ARA is critical for infant growth, brain development, and health. (13). calorie No incline or extra weight carried. Test-tube and animal studies indicate that CLA may protect against certain types of cancer (6, 7, 8). Five 1.76 oz KIND PROTEIN bars, Almond Butter Dark Chocolate. However, in some parts of the world, peanut butter is a vital ingredient in various curries and stews. Here is an at-a-glance table offering a basic nutritional comparison of the various kinds of nut butter for convenience. It doesn't get much better than using farm fresh milk. Thaw each slice on a plate in refrigerator at least 45 minutes.4. Lets look at how the different butter options like ghee and standard butter not sourced from grass-fed cows compare to grass-fed butter. That's why one food with the same serving size as another may have far more calories. Note that the numbers in parentheses (1, 2, etc.) Butter nutrition, especially grass-fed butter nutrition, is truly impressive, and Im excited to tell you all about how butter can actually be considered a healthy daily addition to your diet. The answer is: The change of 1. Black Pepper 2 nos. People often avoidbutter because theyre concerned about thecalories or carbs in butter nutrition. A fried egg can range from 85 calories if using only a little spray-oil, to around 120 calories if frying in oil and not draining it. I also love these seven uses for butter, which are sure to surprise you. And because fat has more calories per gram than both carbs and protein, the numbers quickly add up (carbs and proteins have 4 calories per gram, while fats have 9 calories per gram). What's your daily budget for saturated fat? - Harvard Health Yes, I can certainly help you build a bright future. 7. https://www.convertunits.com/contact/remove-some-ads.php. Highlights. Salted Half Stick Butter provides the buttery taste you love, in 4 convenient half sticks (1/4 cup each). Butter is a rich source of several vitamins especially fat-soluble ones. Heart disease is one of the leading causes of death in modern society. Ingredients Pasteurized cream , salt Well surely reply you within 48 hours. grill What Are the Best Substitutes for Butter? Examples include mm, These snack ideas not only follow the DASH diet, but they are also low in calories (with less than 200 calories per serving) and high in fiber (with at least 3 grams per serving), so they can help support weight loss efforts. Butter contains significant amounts of calories and fat, packing over 100 calories and 11 grams of fat into 1 tablespoon (14 grams). Nutrient-dense, gluten free protein bars with heart healthy almonds as the #1 ingredient. Margarine or Butter: The Heart-Healthiest Spreads. One way to get around this is to buy whole nuts and make the nut butter at home, which well look at shortly. It means you must obtain proteins from your diet. Who is Katy mixon body double eastbound and down season 1 finale? Best peanut butters according to nutritionists and chefs - TODAY.com Who were the models in Van Halen's finish what you started video? Butter is most commonly sourced from cows, but its also possible to make butter from the milk of other mammals like goats, sheep, buffalo and yaks. Almond Butter vs. Peanut Butter: Price Peanut butter is sold at a lower price point than almond butter. Since it is quite runny, walnut butter works well as a dip or for adding flavor to soups and stews. ConvertUnits.com provides an online All Rights Reserved. These buttery biscuits have 258 calories each with 31 grams of carbs and 12 grams of fat with 8 grams of saturated fat, 3 grams of monounsaturated fat, and 1 gram of polyunsaturated fat. Grass-fed butter nutrition is even more impressive than regular butter nutrition. One tablespoon (14 grams) of butter packs about 100 calories, which is similar to 1 medium-sized banana. 10 g Peanut Butter Nutrition Facts Serving Size 10 g Amount Per Serving Calories 59 % Daily Values* Total Fat 5.04g 6% Saturated Fat 1.029g 5% Trans Fat - Polyunsaturated Fat 1.387g Monounsaturated Fat 2.371g Cholesterol 0mg 0% Sodium 46mg 2% Total Carbohydrate 1.96g 1% Dietary Fiber 0.6g 2% Sugars 0.92g Protein 2.51g Vitamin D - Calcium 4mg 0% Butter Blister Pack 10grams Calories, Carbs & Nutrition Facts There are 7 calories in 1 gram of Butter (Salted). Enhance your theoretical . 10 grams of butter to tablespoons - Alex Becker Marketing If this happens, just stop the processing for a minute and scrape the sides back into the middle with a spoon. This is due to the longstanding popularity of hazelnut and chocolate combinations, as seen with products like Nutella. Daily Goals How does this food fit into your daily goals? Nut Butter Toast: 10 to 15 grams. A grilled cheese sandwich with two slices of white bread, two slices of American cheese and one tablespoon of butter has 440 calories. A pound of body fat is roughly equivalent to 3500 calories burned through activity. Compared to the regular smooth peanut butter, the crunchy variety still contains peanut pieces and has a thicker, crunchier texture. While it may seem intimidating at first, counting macros is a common Erythritol is now one of the most popular natural zero-calorie sweeteners available. Saturated Fat | American Heart Association These values are usually rounded to 4 kcal per gram of carbohydrate to simplify the calculation. . In the United States, grass-fed dairy products comprise a tiny portion of the dairy sector. National Protein Day: What a Daily Serving of 100 Grams of - CNET Serve with veggie chips, pita chips or crudits. How do I calculate calories from alcohol? Not just for this one, but we have created database of 10,00,000+ Food Pages and adding 500 more every day! Cornmeal-Crusted Trout Recipe - Food Network Kitchen Go forth and preach, grasshoppers. These savory spiced nuts are perfect for snacking, adding to a cheese board or serving as a mini appetizer. are clickable links to these studies. (7). The almond is a popular tree nut that is loaded with important nutrients. . This is a detailed article about almonds and their health benefits. You can unsubscribe at any time. Despite not being a true tree nut (peanuts are legumes), peanut butter has a very nutty and flavorful taste. How does this food fit into your daily goals? has 810 calories and 1 cup has over 1600 calories. It also has 70 percent less saturated fat and 40 percent fewer calories than dairy butter. Thus, this nut butter will provide a good amount of omega-3 in the form of alpha-linolenic acid (13). walking (15 minute mile) 162mins. Peanut butter is a delicious staple food found in households around the world. This health-promoting acid is only found in a few foods, and butter is one of them. This snack size helps you feel fuller until your next meal. Nutrition Facts; Serving Size 100 grams Amount Per Serving: Calories 616 . Grass-fed butter nutrition is certainly better than processed, fake margarine, and grass-fed butter benefits include its anti-inflammatory, heart-healthy, energy-boosting, appetite-suppressing prowess. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. The calories in each size are based on a large egg containing 72 calories per 50 grams ( 1 ): Small egg (38 grams): 54 calories Medium egg (44. There are 72 calories in 10 grams of butter. Grams of protein x 4 (16) + grams of fat x 9 (18) + grams of total carbohydrates - grams of fiber x 4 (44) = 78 calories. Another 16-year prospective study published in the European Journal of Clinical Nutrition in 2010 evaluated whether theintake of dairy products or related nutrients is linked withmortality due to cardiovascular disease (CVD). in grams -> 1 gram of fat has 8 calories, double as protein or carbs. You can also increase the number of calories your body uses with more physical activity to create this caloric deficit. You'll get around 100 calories from a tablespoon (14 grams) of your favorite butter. Therefore, people with a milk allergy should be careful with butter or avoid it altogether. Additionally, many studies have failed to find a link between saturated fat intake and heart disease (16, 23, 24). In the past few decades, butter has been blamed for heart disease due to its high saturated fat content. The first step in butter production involves separating cream from the milk. Uses, Side Effects & Healthy Alternatives. Registra macronutrientes, caloras y mucho ms con MyFitnessPal. It has a slightly sweet and only mildly nutty taste. How Many Grams Of Fat In A Tablespoon Of Butter - BikeHike Crunchy peanut butter provides higher amounts of fiber and protein and slightly less fat. But what if I toldthat high-quality, real butter is not only not bad for you in reasonable amounts, but that butter nutrition can actually be health-promoting in a variety of ways? Here are the nutritional values for smooth peanut butter per tablespoon (16-gram) serving ( 8 ): Calories: 96 kcal Carbohydrate: 3.6 g Fiber: 0.8 g Sugars: 1.7 g Fat: 8.2 g Saturated: 1.6 g Monounsaturated: 4.1 g Polyunsaturated: 2.0 g Protein: 3.6 g 10 grams of butter - Alex Becker Marketing Mixing pecan butter with some melted dark chocolate (a 1:1 ratio is fine) also makes a healthier version of Nutella for those that like desserts. https://www.convertunits.com/contact/remove-some-ads.php. What about grass-fed butter compared to your standard butter from grain-fed cows? Many people, and even many medical professionals, would quickly tell you that it is and that you have to reduce your intake or even avoid it all together, especially if you have high cholesterol or heart problems. Butter is about 80% fat, and the rest is mostly water. (5) Overall, butter from grass-fed cows is simply a much healthier choice than standard butter. A serving of natural peanut butter has 10 grams of protein, while almond butter only has 4.8. Light butter blended with oil 50 calories and 2 grams of saturated fat in one tablespoon. Its more likely that youll find cultured butter made from fermented milk. 1) If a serving has less than 5 calories, it's rounded down to 0 (that's the one we're specifically looking at here) 2) If a serving has 5-49 calories, it rounds to the nearest 5. 2,000 calories: about 67 grams of fat per day. Science Earth Sciences Earth Sciences questions and answers Which one has more calories 10 grams of olive oil or 10 grams of butter? There are some small nutritional differences too. 12 grams of plant protein and 25% bigger than original KIND bars. 1g. How many calories are in a gram of protein? Can Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Most dairy cows are fed with commercial grain-based feeds (28). All oils contain 120 calories and 14 grams of pure fat per tablespoon. Note that the numbers in parentheses (1, 2, etc.) How Does Butter Affect My Cholesterol Levels? For this reason, it is better to stick to regular serving sizes rather than sit down with a spoon and jar. Cultured butter (made from fermented milk) and clarified butter also called ghee provide even less lactose and may be more suitable. Butter is one of the most complex of all dietary fats, containing more than 400 different fatty acids. inch, 100 kg, US fluid ounce, 6'3", 10 stone 4, cubic cm, or "How many meals a day should you eat?" Apparently, the global peanut butter marker hit a $3.4 billion valuation in 2020 (7). Calorie breakdown: 100% fat, 0% carbs, 0% protein. Quick conversion chart of gram to calorie. Per tablespoon serving, walnut butter has the following nutrition profile (14): Walnut butter has a strong nutty flavor, and it is also quite oily. Clear up math equation. 11 High-Fat Foods a Healthy Diet Should Always Include - Shape 11 grams fat (with7 grams saturated fat and0 grams trans fat), Is unsalted or sea-salted (unfortunately, many organic butters often use inferior salt rather than sea salt). 11 grams fat (with 7 grams saturated fat and 0 grams trans fat) 30 milligrams cholesterol. How many calories are in a pound? People. According to the USDA nutrition database, here are the basic nutritional values per tablespoon serving of almond butter (1): Just like regular whole almonds, almond butter provides an excellent source of vitamin E. A tablespoon serving offers 3.87 mg of vitamin E, equal to 26% of the daily value (1). Hit your goal of 55 to 65 grams by adding some yogurt, milk or cottage cheese. Carbohydrates are the main source of energy in the human diet. Richer in fiber: a serving of peanut butter has 2 grams of fiber, while almond butter has 1.2. There are 72 calories in 10 grams of butter. As a result, butter from grass-fed cows may be a much healthier choice. Of course, unsalted butter is any day better as it might help you to lose weight. To calculate the number of calories in this food product, you need to use the appropriate conversion rate for each macronutrient: Carbohydrate: 4 kcal 23 = 92 kcal Protein: 4 kcal 4 = 16 kcal Fat: 9 kcal 9 = 81 kcal This refreshing and easy fruit salad recipe will be the favorite at any potluck or cookout. chicken People are often terrified of saturated fat, but when saturated fat is obtained from healthy sources in moderation, like grass-fed butter and coconut oil, it provides the body much-needed fuel and helps with blood sugar stability. Per tablespoon serving, macadamia nut butter provides (6): Due to its mild taste and creamy texture, macadamia butter can be a versatile ingredient in various dishes. Finding butter thats grass-fed, organic as well as made from raw milk can be trickier, but I would opt for it if you find it. Gram, Calories. A lot of research has been conducted in recent years evaluating the potential health effects of butter. explain your answer and show calculations. 10 Benefits of Almonds (and Nutrition Facts), 7 Benefits of Brazil Nuts (and Full Nutrition Facts), Peanut Butter Powder 101: Nutrition Facts & Benefits, Hazelnuts 101: Nutrition Facts and Health Benefits. If it is not on the label, use the formula: Multiply the result of Step 2 by the number of calories per gram of alcohol, that is, by, For instance, a pint of 5% of beer contains, Small calorie or gram calorie (we usually denote it as, Large calorie, food calorie, or kilocalorie (which we present as, You can check what activities would require this much energy using the, If you calculate the calories in each macronutrient consumed, you will find out if you should maintain, lose, or gain weight. Please enable Javascript to use Check out our macro calculator! Sometimes, you'll get a bit more if the serving size makes more sense that way. 9g. As its mainly composed of fat, butter is a high-calorie food. (12) Why is this significant? Percent calories from Carbs 14% Protein 45% Fat 41% Recipe totals Calories 828 Carbs 30g Fat 39g Protein 94g Fiber 0g Net carbs 30g Sodium 3187mg Cholesterol 278mg Detailed Nutrition Report a problem with this recipe Print recipe Ships from and sold by flipcost. One half-cup of Greek yogurt contains about 11 grams of protein. Unlike most other kinds of nut butters, hazelnut butter is sometimes sold in a mixed chocolate combination. Answers, Calories in 10 g of Butter and Nutrition Facts FatSecret, Simple Ways To Measure Butter Without Scale BTTRKitchen, How many tablespoons is 28 grams of butter? Hazelnuts are one of the tastier nuts, as is the nut butter made from them. Carbohidratos. Pack the parfait in a mason jar for a healthy breakfast on the go. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Regular butter contains almost no protein and carbs, mostly satured unhealthy fat. If your butter is sourced from cows that feed on green grass, it can contain high levels of conjugated linoleic acid (CLA). However, not all studies support its weight loss effects, and its possible that large doses of CLA supplements may harm metabolic health (10, 11, 12). If you have time, leave them out on the counter to dry for an hour or two before frying. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. This grams to calories calculator helps you to understand the difference between calories and grams, and learn the conversion rules. The color of butter can range from almost stark white to deep yellow. Therefore, our grams to calories calculator uses the phrases grams to calories and grams to kcal interchangeably. What is 50g of butter in tablespoons? The nutrition facts for 1 tablespoons (14 grams) of salted butter are (2): Butter contains significant amounts of calories and fat, packing over 100 calories and 11 grams of fat into 1 tablespoon (14 grams). Remember how many calories there are in a gram of alcohol: Determine the amount of alcohol in grams. Butter is a dairy product created by churning fresh or fermented cream to separate the butterfat from the buttermilk. Yet, several studies point to the contrary. Melt 1/2 tablespoon butter in a skillet over medium heat. One tablespoon (14 grams) of butter packs about 100 calories, which is similar to 1 medium-sized banana. this link is to an external site that may or may not meet accessibility guidelines. 100 g butter contains around 80 - 90 g of fat, so the calories are calculated as followed: (take 85 g of fat per 100 g) -> 85g x 8 = 680 calories x (454/100) = 3087, 2 calories Have a nice day 2 Margarine is made from vegetable oils, so it contains unsaturated `good` fats polyunsaturated and monounsaturated fats. Pine nut butter spreads well, and it can be used with a variety of foods in this manner. But what can you use this information for? Its pretty much a guarantee that your local health store has organic, grass-fed butter, and it now seems like pretty much every chain grocery store carriesgrass-fed butter these days as well. 1 calorie for fat = 9g of fat 1 calorie for carbohydrates = 4 g of carbohyd . Enjoy! Lastly, it is also worth noting that it is easy to make nut butter at home for those who have a food processor. You can do the reverse unit conversion from Anyone watching their intake of these two nutrients should be aware of this and carefully check the labeling of the product. How many tablespoons of butter make a half cup? Cashew butter is arguably one of the best-tasting nut butters. Using salted butter in cooking can throw off the flavoring of your final products. Here's what the research says about this nutritious and versatile type of food. 150-pound adult. 5 gram to calorie = 38.5809 calorie. How much butter can you safely eat? Butter is rich in various vitamins, including A, D, E, B12, and K2. That's about 13 grams of saturated fat per day. 150-pound adult. Grass-fed butter nutrition is even more impressive than regular butter nutrition. 2005-2023 Healthline Media a Red Ventures Company. Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. Check out 185 similar conversion calculators. Peanut butter is the original nut butter. Offers may be subject to change without notice. 10 Foods to Add About 10 Grams of Protein to Your Meals On the one hand, nut butters are an easy and convenient way to get additional healthy fats, protein, fiber, vitamins, and minerals into the diet. All trademarks, copyright and other forms of intellectual property are property of their respective owners. This problem has been solved! This article tells you everything you need to know about butter. A fried egg can range from 85 calories if using only a little spray-oil, to around 120 calories if frying in oil and not draining it. Try it for a quick breakfast or snack. 12%. The grass-fed cow's milk flavor elevates your dishes and makes Kerrygold the best-tasting butter. In nutrition, we commonly use the word calorie to mean the number of kilocalories (kcal) when providing nutritional information. Its also considereda risk factor for violent behavior, suicide and primary intracerebral hemorrhage, as well as low birth weight or premature birth in pregnant women. As you are looking for the bbc good food casserole. What Happens to Your Body When You Eat NutsEveryDay. Other types of fatty substances found in butter include cholesterol and phospholipids. After a little longer, the nut butter will be ready to spoon into a jar and store in the refrigerator. Carbs for the average workout If you are in good shape and want to fuel a daily, light-intensity workout, eat about 3 to 5 grams of carbohydrates for every kilogram of body weight. Answers, how much is 100g of peanut butter in tablespoons, How many grams in pound of butter? Macadamias have among the highest fat content out of popular commercial nuts. nete gratis! We also look at the pros and cons of using nut butters and provide some suggestions on how to use them. Uses, Side Effects & Healthy Alternatives, Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, 15 Fermented Foods for a Healthy Gut and Overall Health, 9 Proven Black Seed Oil Benefits that Boost Your Health, L-Glutamine Benefits Leaky Gut & Metabolism, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, Apple Cider Vinegar Benefits for Weight Loss, Skin Health, Cholesterol & More, What Is a Marionberry? Butter is a popular dairy product made from cows milk. Burn 169 Calories. Wiki User 2014-08-21 19:03:45 This answer is: Study guides. Amazon.com: SKiNNY JiMMY! Wake & Focus Protein Bar, Cookies 'N Cream One stick of butter has 810 calories and 1 cup has over 1600 calories. Use of this site constitutes acceptance of our. Grams of water to US cups; 10 grams of water = 0.0423 US cup: 11 grams of water = 0.0465 US cup: 12 grams of water = 0.0507 US cup: 13 grams of water = 0.0549 US cup: 14 grams of water = 0.0592 US cup: 15 grams of water = 0.0634 US cup: 16 grams of water = 0.0676 US cup: 17 grams of water = 0.0719 US cup: 18 grams of water = 0.0761 US cup: 19 . The calories and saturated fat in bacon might give you pause, but indulging in bacon and eggs for breakfast a few times a week can definitely be part of a healthy, hearty diet. You can find metric conversion tables for SI units, as well Related: What Is Shortening? This content is for informational purposes only and Nutrition Advance does not provide medical advice. 10 g Butter Nutrition Facts Serving Size 10 g Amount Per Serving Calories 72 % Daily Values* Total Fat 8.11g 10% Saturated Fat 5.137g 26% Trans Fat - Polyunsaturated Fat 0.304g Monounsaturated Fat 2.102g Cholesterol 22mg 7% Sodium 1mg 0% Total Carbohydrate 0.01g 0% Dietary Fiber 0g 0% Sugars 0.01g Protein 0.08g Vitamin D - Calcium 2mg 0% Iron 0mg Wake & Focus Protein Bar, Cookies 'N Cream Flavor, 7g Protein, Under 100 Calories, With Guarana Caffeine, Omega 3 and MCT Oils, Gluten Free, 24 Count, Packaging May Vary . Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. This is especially true when it comes to baking when extra salt is not desirable. While mainly composed of fat, its also rich in many vitamins, especially A, E, D, and K2. GHOST Whey (Coffee Ice Cream, Milk Chocolate, Cereal Milk, Marshmallow Cereal Milk, Cinnamon Cereal Milk, Fruity Cereal Milk, Peanut Butter Cereal Milk) Calories: 120-140 calories Protein: 25-26 grams The following vitamins are found in high amounts in butter: However, butter doesnt contribute much to your total daily intake of these vitamins because you usually consume it in small amounts. Here are 14 reasons for constant hunger. Green Chilli chopped 1 tsp Garlic chopped 1 nos. Stir in the tomato, vinegar, 1/4 cup water . 1 tbsp (16.00 tbsp) In grams, how much is 1 cup of butter? Due to its consistency, pine nut butter also works very well as a dip. For one, it's American Heart Association Heart-Check certified. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. $49.66 ($0.26/Fl Oz) In stock. Margarine and Butter Nutrition Facts - Diabetes Self-Management So instead of this fat being turned into fat in your body, MCTs are changed into something a lot more useful: energy. Snacks With 10 Grams of Protein or More | POPSUGAR Fitness Our bars makes a great pre or post workout snack containing . Margarine usually tops butter when it comes to heart health. 10 g of olive oil will have more calories. A 1999 study found that grass-fed cows had much high levels of CLA. In addition, the content of fat-soluble vitamins and antioxidants such as carotenoids and tocopherols is significantly higher in grass-fed dairy (34, 35). Under 300 Calories. People dont talk a lot about the scary side of having cholesterol thats too low. Directions. You need it to save your time! If you consume 500 calories fewer than what your body uses to maintain weight daily, youll lose 1 pound in a week. Delicious White Sauce Pasta Recipe Without A.P Flour (No Maida) Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Get notified of new articles and receive useful guides direct to your inbox. Unlike trans fats in processed foods, dairy trans fats are considered healthy. Greek Yogurt. For example, 14 grams of butter, which is just under a tablespoon at 0.93 tablespoon, contains about the following nutrients: (3). (For example, it's hard to eat 1.75 eggs, so you'll get almost 13 grams from two eggs.) While you're getting your protein fix, don't forget to keep carbs low. How Many Calories Are In a Peanut Butter Sandwich? - Fit Healthy Best One tablespoon (14 grams) of butter packs about 100 calories, which is similar to 1 medium-sized banana. Coconut Butter (Net Carbs) Tamao de la porcin: 1 tbsp (14g) 100. cal. the unit converter.Note you can turn off most ads here: If you're using cup measurements, compress the butter into a measuring cup, or use the readyreckoner below if you're using scales. They include sugars, starches, and fiber. Our website services, content, and products are for informational purposes only. Here's one way to do it: Greek yogurt (15 grams of protein) Beef sausage (14 grams) 1 ounce of mixed nuts (5 grams) Two eggs (12 grams) Snack cheese (5 grams) Four slices (2 ounces) of.