ClosePhoto:Leigh BeischIt may be easier to consume protein at meals and snacks, but don’t overlook dessert. In fact, you can find several satisfying desserts that pack more protein than an egg—even if you don’t want to swap flour for black beans or add protein powder to everything.Why use an egg as the barometer of protein? Eggs are often considered to be one of the best sources of protein, packing 6 grams of protein per large egg.When we look to compare other foods in terms of protein content, we often look at eggs. Catch is, an egg is not exactly a dessert food.So, we went ahead and rounded up a list of seven desserts with more protein than an egg. Some of these may actually surprise you.1. Yogurt ParfaitLayer Greek-style yogurt, fruit, granola and chocolate chips in a cup for a delightful, protein-rich dessert. A single-serving container (5.3 ounces) ofGreek yogurthas 13 grams of protein—more than double the amount found in an egg.You can customize the toppings to your liking, too. Some ideas are berries, peaches, cherries, dried cranberries, granola, chocolate chips or shredded coconut.For more protein,you could also add nuts, seeds or nut butter.Plus, Greek-style yogurt is quite low in lactose compared to other dairy products like milk and ice cream, making this a gentler form of dairy for many people with lactose intolerance.This is especially beneficial becausedairy is one of the best sources of calcium, a mineral many Americans fall short on.2. Frozen Yogurt PopsiclesYou can findfrozen yogurtpopsicles in the store, but you can also make them at home yourself. Combine Greek-style yogurt and your choice of fruit in a blender, then pour the mixture into popsicle molds. Freeze for a few hours and enjoy! Just ¼ cup of Greek yogurt has about the same protein content as an egg.For extra protein and a richer result, consider adding nut butter to the mix.Not only is this a refreshing dessert for summertime, it’s also a fun way toincrease your fruit intake. Only about 12% of U.S. adults meet the recommendation to eat 1½ to 2 cups of fruit per day, so don’t overlook dessert as an opportunity to consume more protein and fruit.3. Hot ChocolateWhen it’s too cold for a popsicle, you can get your post-dinner protein fromhot chocolate. This decadent drink is not only full of chocolaty goodness, but using milk as the base makes it high in protein.Each cup of cow’s milk has about 8 grams of protein.If you prefer a plant-based option, go for soy milk or pea protein milk instead, as they have a similar protein content to cow’s milk.,4. CheesecakeBelieve it or not, a piece of cheesecake (a 4.5-ounce slice) actually has slightly more protein than an egg.8In contrast to regular cake that uses flour, the cream cheese in cheesecake contributes much of the protein. The rest of the protein primarily comes from eggs.This is another delicious and decadent way to add fruit to your diet. Top cheesecake with berries for some added fiber and antioxidants!Keep in mind that cheesecake is high in saturated fat, which may increase “bad” cholesterol levels.,Dietary recommendations suggest limiting saturated fat to 10% of your total calories.That doesn’t necessarily mean you need to cut out cheesecake entirely, but be mindful about mixing up your desserts to include heart-healthy options as well.To reduce saturated fat, you can make cheesecake with reduced-fat cream cheese and plain Greek yogurt, like ourMini New York Cheesecakes. Baking them in muffin tins makes for a fun individual-sized dessert.5. Greek Yogurt BarkAs you’re probably noticing, Greek yogurt desserts tend to be some of the highest in protein. Besides parfaits and popsicles, you can also use Greek yogurt to makefrozen yogurt bark. Mix yogurt, sweetener to taste and spices like cinnamon and nutmeg in a bowl. Then, spread it on a baking sheet lined with parchment paper and add your favorite toppings. That could include chocolate chips, dried cherries, berries, granola and nuts. Freeze for a couple of hours, cut into pieces and enjoy!6. Ricotta Pound CakePound cake is undeniably delicious, and if you make it with ricotta, it can even be a high-protein dessert. Ricotta adds nutrition and moisture to the cake. Between the ricotta and eggs, you can get up to 8 grams of protein per slice, like in ourBlueberry-Lemon Ricotta Pound Cake. Plus, you’ll sneak in a few grams of fiber if you use whole-wheat flour and add fruit.7. Silken Tofu PuddingThe other desserts on this list center dairy, but here’s an option suitable for a vegan diet: silken tofu pudding. Regular pudding uses milk, but this vegan alternative uses tofu insead. Each serving of silken tofu (3 ounces) has the same protein content as an egg.To make tofu pudding, melt chocolate and blend it with silken tofu, cocoa powder, a sweetener of choice and a dash of salt. Put it in the fridge to chill for a few hours and then enjoy its mousse-like consistency. Topping with berries and sliced almonds could take it over the top.The Bottom LineDon’t overlook dessert as an opportunity to get in protein, especially if you struggle to eat enough protein during meals. Desserts with dairy like a yogurt parfait, Greek yogurt bark and frozen yogurt popsicles are tried-and-true ways to get in more protein than an egg. If you don’t do dairy, we suggest opting for soy or pea protein alternatives since they have a comparable protein content to dairy milk.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.United States Department of Agriculture. FoodData Central.Yogurt, Greek, vanilla, nonfat.National Institutes of Health. Office of Dietary Supplements.Calcium.Centers for Disease Control and Prevention.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.United States Department of AgricultureFoodData Central.Milk, fluid, 1% fat, without added vitamin A and vitamin D.United States Department of Agriculture. FoodData Central.Soy milk, nonfat.United States Department of Agriculture. FoodData Central.Unsweetened Nutritious Pea Milk, Original.United States Department of Agriculture. FoodData Central.Cake, cheesecake, commercially prepared.American Heart Association.Saturated fat.Dietary Guidelines for Americans.Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025.United States Department of Agriculture. FoodData Central.MORI-NU, Tofu, silken, extra firm.
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Photo:Leigh Beisch
Leigh Beisch
It may be easier to consume protein at meals and snacks, but don’t overlook dessert. In fact, you can find several satisfying desserts that pack more protein than an egg—even if you don’t want to swap flour for black beans or add protein powder to everything.Why use an egg as the barometer of protein? Eggs are often considered to be one of the best sources of protein, packing 6 grams of protein per large egg.When we look to compare other foods in terms of protein content, we often look at eggs. Catch is, an egg is not exactly a dessert food.So, we went ahead and rounded up a list of seven desserts with more protein than an egg. Some of these may actually surprise you.1. Yogurt ParfaitLayer Greek-style yogurt, fruit, granola and chocolate chips in a cup for a delightful, protein-rich dessert. A single-serving container (5.3 ounces) ofGreek yogurthas 13 grams of protein—more than double the amount found in an egg.You can customize the toppings to your liking, too. Some ideas are berries, peaches, cherries, dried cranberries, granola, chocolate chips or shredded coconut.For more protein,you could also add nuts, seeds or nut butter.Plus, Greek-style yogurt is quite low in lactose compared to other dairy products like milk and ice cream, making this a gentler form of dairy for many people with lactose intolerance.This is especially beneficial becausedairy is one of the best sources of calcium, a mineral many Americans fall short on.2. Frozen Yogurt PopsiclesYou can findfrozen yogurtpopsicles in the store, but you can also make them at home yourself. Combine Greek-style yogurt and your choice of fruit in a blender, then pour the mixture into popsicle molds. Freeze for a few hours and enjoy! Just ¼ cup of Greek yogurt has about the same protein content as an egg.For extra protein and a richer result, consider adding nut butter to the mix.Not only is this a refreshing dessert for summertime, it’s also a fun way toincrease your fruit intake. Only about 12% of U.S. adults meet the recommendation to eat 1½ to 2 cups of fruit per day, so don’t overlook dessert as an opportunity to consume more protein and fruit.3. Hot ChocolateWhen it’s too cold for a popsicle, you can get your post-dinner protein fromhot chocolate. This decadent drink is not only full of chocolaty goodness, but using milk as the base makes it high in protein.Each cup of cow’s milk has about 8 grams of protein.If you prefer a plant-based option, go for soy milk or pea protein milk instead, as they have a similar protein content to cow’s milk.,4. CheesecakeBelieve it or not, a piece of cheesecake (a 4.5-ounce slice) actually has slightly more protein than an egg.8In contrast to regular cake that uses flour, the cream cheese in cheesecake contributes much of the protein. The rest of the protein primarily comes from eggs.This is another delicious and decadent way to add fruit to your diet. Top cheesecake with berries for some added fiber and antioxidants!Keep in mind that cheesecake is high in saturated fat, which may increase “bad” cholesterol levels.,Dietary recommendations suggest limiting saturated fat to 10% of your total calories.That doesn’t necessarily mean you need to cut out cheesecake entirely, but be mindful about mixing up your desserts to include heart-healthy options as well.To reduce saturated fat, you can make cheesecake with reduced-fat cream cheese and plain Greek yogurt, like ourMini New York Cheesecakes. Baking them in muffin tins makes for a fun individual-sized dessert.5. Greek Yogurt BarkAs you’re probably noticing, Greek yogurt desserts tend to be some of the highest in protein. Besides parfaits and popsicles, you can also use Greek yogurt to makefrozen yogurt bark. Mix yogurt, sweetener to taste and spices like cinnamon and nutmeg in a bowl. Then, spread it on a baking sheet lined with parchment paper and add your favorite toppings. That could include chocolate chips, dried cherries, berries, granola and nuts. Freeze for a couple of hours, cut into pieces and enjoy!6. Ricotta Pound CakePound cake is undeniably delicious, and if you make it with ricotta, it can even be a high-protein dessert. Ricotta adds nutrition and moisture to the cake. Between the ricotta and eggs, you can get up to 8 grams of protein per slice, like in ourBlueberry-Lemon Ricotta Pound Cake. Plus, you’ll sneak in a few grams of fiber if you use whole-wheat flour and add fruit.7. Silken Tofu PuddingThe other desserts on this list center dairy, but here’s an option suitable for a vegan diet: silken tofu pudding. Regular pudding uses milk, but this vegan alternative uses tofu insead. Each serving of silken tofu (3 ounces) has the same protein content as an egg.To make tofu pudding, melt chocolate and blend it with silken tofu, cocoa powder, a sweetener of choice and a dash of salt. Put it in the fridge to chill for a few hours and then enjoy its mousse-like consistency. Topping with berries and sliced almonds could take it over the top.The Bottom LineDon’t overlook dessert as an opportunity to get in protein, especially if you struggle to eat enough protein during meals. Desserts with dairy like a yogurt parfait, Greek yogurt bark and frozen yogurt popsicles are tried-and-true ways to get in more protein than an egg. If you don’t do dairy, we suggest opting for soy or pea protein alternatives since they have a comparable protein content to dairy milk.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.United States Department of Agriculture. FoodData Central.Yogurt, Greek, vanilla, nonfat.National Institutes of Health. Office of Dietary Supplements.Calcium.Centers for Disease Control and Prevention.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.United States Department of AgricultureFoodData Central.Milk, fluid, 1% fat, without added vitamin A and vitamin D.United States Department of Agriculture. FoodData Central.Soy milk, nonfat.United States Department of Agriculture. FoodData Central.Unsweetened Nutritious Pea Milk, Original.United States Department of Agriculture. FoodData Central.Cake, cheesecake, commercially prepared.American Heart Association.Saturated fat.Dietary Guidelines for Americans.Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025.United States Department of Agriculture. FoodData Central.MORI-NU, Tofu, silken, extra firm.
It may be easier to consume protein at meals and snacks, but don’t overlook dessert. In fact, you can find several satisfying desserts that pack more protein than an egg—even if you don’t want to swap flour for black beans or add protein powder to everything.Why use an egg as the barometer of protein? Eggs are often considered to be one of the best sources of protein, packing 6 grams of protein per large egg.When we look to compare other foods in terms of protein content, we often look at eggs. Catch is, an egg is not exactly a dessert food.So, we went ahead and rounded up a list of seven desserts with more protein than an egg. Some of these may actually surprise you.1. Yogurt ParfaitLayer Greek-style yogurt, fruit, granola and chocolate chips in a cup for a delightful, protein-rich dessert. A single-serving container (5.3 ounces) ofGreek yogurthas 13 grams of protein—more than double the amount found in an egg.You can customize the toppings to your liking, too. Some ideas are berries, peaches, cherries, dried cranberries, granola, chocolate chips or shredded coconut.For more protein,you could also add nuts, seeds or nut butter.Plus, Greek-style yogurt is quite low in lactose compared to other dairy products like milk and ice cream, making this a gentler form of dairy for many people with lactose intolerance.This is especially beneficial becausedairy is one of the best sources of calcium, a mineral many Americans fall short on.2. Frozen Yogurt PopsiclesYou can findfrozen yogurtpopsicles in the store, but you can also make them at home yourself. Combine Greek-style yogurt and your choice of fruit in a blender, then pour the mixture into popsicle molds. Freeze for a few hours and enjoy! Just ¼ cup of Greek yogurt has about the same protein content as an egg.For extra protein and a richer result, consider adding nut butter to the mix.Not only is this a refreshing dessert for summertime, it’s also a fun way toincrease your fruit intake. Only about 12% of U.S. adults meet the recommendation to eat 1½ to 2 cups of fruit per day, so don’t overlook dessert as an opportunity to consume more protein and fruit.3. Hot ChocolateWhen it’s too cold for a popsicle, you can get your post-dinner protein fromhot chocolate. This decadent drink is not only full of chocolaty goodness, but using milk as the base makes it high in protein.Each cup of cow’s milk has about 8 grams of protein.If you prefer a plant-based option, go for soy milk or pea protein milk instead, as they have a similar protein content to cow’s milk.,4. CheesecakeBelieve it or not, a piece of cheesecake (a 4.5-ounce slice) actually has slightly more protein than an egg.8In contrast to regular cake that uses flour, the cream cheese in cheesecake contributes much of the protein. The rest of the protein primarily comes from eggs.This is another delicious and decadent way to add fruit to your diet. Top cheesecake with berries for some added fiber and antioxidants!Keep in mind that cheesecake is high in saturated fat, which may increase “bad” cholesterol levels.,Dietary recommendations suggest limiting saturated fat to 10% of your total calories.That doesn’t necessarily mean you need to cut out cheesecake entirely, but be mindful about mixing up your desserts to include heart-healthy options as well.To reduce saturated fat, you can make cheesecake with reduced-fat cream cheese and plain Greek yogurt, like ourMini New York Cheesecakes. Baking them in muffin tins makes for a fun individual-sized dessert.5. Greek Yogurt BarkAs you’re probably noticing, Greek yogurt desserts tend to be some of the highest in protein. Besides parfaits and popsicles, you can also use Greek yogurt to makefrozen yogurt bark. Mix yogurt, sweetener to taste and spices like cinnamon and nutmeg in a bowl. Then, spread it on a baking sheet lined with parchment paper and add your favorite toppings. That could include chocolate chips, dried cherries, berries, granola and nuts. Freeze for a couple of hours, cut into pieces and enjoy!6. Ricotta Pound CakePound cake is undeniably delicious, and if you make it with ricotta, it can even be a high-protein dessert. Ricotta adds nutrition and moisture to the cake. Between the ricotta and eggs, you can get up to 8 grams of protein per slice, like in ourBlueberry-Lemon Ricotta Pound Cake. Plus, you’ll sneak in a few grams of fiber if you use whole-wheat flour and add fruit.7. Silken Tofu PuddingThe other desserts on this list center dairy, but here’s an option suitable for a vegan diet: silken tofu pudding. Regular pudding uses milk, but this vegan alternative uses tofu insead. Each serving of silken tofu (3 ounces) has the same protein content as an egg.To make tofu pudding, melt chocolate and blend it with silken tofu, cocoa powder, a sweetener of choice and a dash of salt. Put it in the fridge to chill for a few hours and then enjoy its mousse-like consistency. Topping with berries and sliced almonds could take it over the top.The Bottom LineDon’t overlook dessert as an opportunity to get in protein, especially if you struggle to eat enough protein during meals. Desserts with dairy like a yogurt parfait, Greek yogurt bark and frozen yogurt popsicles are tried-and-true ways to get in more protein than an egg. If you don’t do dairy, we suggest opting for soy or pea protein alternatives since they have a comparable protein content to dairy milk.
It may be easier to consume protein at meals and snacks, but don’t overlook dessert. In fact, you can find several satisfying desserts that pack more protein than an egg—even if you don’t want to swap flour for black beans or add protein powder to everything.
Why use an egg as the barometer of protein? Eggs are often considered to be one of the best sources of protein, packing 6 grams of protein per large egg.When we look to compare other foods in terms of protein content, we often look at eggs. Catch is, an egg is not exactly a dessert food.
So, we went ahead and rounded up a list of seven desserts with more protein than an egg. Some of these may actually surprise you.
1. Yogurt Parfait
Layer Greek-style yogurt, fruit, granola and chocolate chips in a cup for a delightful, protein-rich dessert. A single-serving container (5.3 ounces) ofGreek yogurthas 13 grams of protein—more than double the amount found in an egg.You can customize the toppings to your liking, too. Some ideas are berries, peaches, cherries, dried cranberries, granola, chocolate chips or shredded coconut.For more protein,you could also add nuts, seeds or nut butter.
Plus, Greek-style yogurt is quite low in lactose compared to other dairy products like milk and ice cream, making this a gentler form of dairy for many people with lactose intolerance.This is especially beneficial becausedairy is one of the best sources of calcium, a mineral many Americans fall short on.
2. Frozen Yogurt Popsicles
You can findfrozen yogurtpopsicles in the store, but you can also make them at home yourself. Combine Greek-style yogurt and your choice of fruit in a blender, then pour the mixture into popsicle molds. Freeze for a few hours and enjoy! Just ¼ cup of Greek yogurt has about the same protein content as an egg.For extra protein and a richer result, consider adding nut butter to the mix.
Not only is this a refreshing dessert for summertime, it’s also a fun way toincrease your fruit intake. Only about 12% of U.S. adults meet the recommendation to eat 1½ to 2 cups of fruit per day, so don’t overlook dessert as an opportunity to consume more protein and fruit.
3. Hot Chocolate
When it’s too cold for a popsicle, you can get your post-dinner protein fromhot chocolate. This decadent drink is not only full of chocolaty goodness, but using milk as the base makes it high in protein.
Each cup of cow’s milk has about 8 grams of protein.If you prefer a plant-based option, go for soy milk or pea protein milk instead, as they have a similar protein content to cow’s milk.,
4. Cheesecake
Believe it or not, a piece of cheesecake (a 4.5-ounce slice) actually has slightly more protein than an egg.8In contrast to regular cake that uses flour, the cream cheese in cheesecake contributes much of the protein. The rest of the protein primarily comes from eggs.
This is another delicious and decadent way to add fruit to your diet. Top cheesecake with berries for some added fiber and antioxidants!
Keep in mind that cheesecake is high in saturated fat, which may increase “bad” cholesterol levels.,Dietary recommendations suggest limiting saturated fat to 10% of your total calories.That doesn’t necessarily mean you need to cut out cheesecake entirely, but be mindful about mixing up your desserts to include heart-healthy options as well.
To reduce saturated fat, you can make cheesecake with reduced-fat cream cheese and plain Greek yogurt, like ourMini New York Cheesecakes. Baking them in muffin tins makes for a fun individual-sized dessert.
5. Greek Yogurt Bark
As you’re probably noticing, Greek yogurt desserts tend to be some of the highest in protein. Besides parfaits and popsicles, you can also use Greek yogurt to makefrozen yogurt bark. Mix yogurt, sweetener to taste and spices like cinnamon and nutmeg in a bowl. Then, spread it on a baking sheet lined with parchment paper and add your favorite toppings. That could include chocolate chips, dried cherries, berries, granola and nuts. Freeze for a couple of hours, cut into pieces and enjoy!
6. Ricotta Pound Cake
Pound cake is undeniably delicious, and if you make it with ricotta, it can even be a high-protein dessert. Ricotta adds nutrition and moisture to the cake. Between the ricotta and eggs, you can get up to 8 grams of protein per slice, like in ourBlueberry-Lemon Ricotta Pound Cake. Plus, you’ll sneak in a few grams of fiber if you use whole-wheat flour and add fruit.
7. Silken Tofu Pudding
The other desserts on this list center dairy, but here’s an option suitable for a vegan diet: silken tofu pudding. Regular pudding uses milk, but this vegan alternative uses tofu insead. Each serving of silken tofu (3 ounces) has the same protein content as an egg.
To make tofu pudding, melt chocolate and blend it with silken tofu, cocoa powder, a sweetener of choice and a dash of salt. Put it in the fridge to chill for a few hours and then enjoy its mousse-like consistency. Topping with berries and sliced almonds could take it over the top.
The Bottom Line
Don’t overlook dessert as an opportunity to get in protein, especially if you struggle to eat enough protein during meals. Desserts with dairy like a yogurt parfait, Greek yogurt bark and frozen yogurt popsicles are tried-and-true ways to get in more protein than an egg. If you don’t do dairy, we suggest opting for soy or pea protein alternatives since they have a comparable protein content to dairy milk.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.United States Department of Agriculture. FoodData Central.Yogurt, Greek, vanilla, nonfat.National Institutes of Health. Office of Dietary Supplements.Calcium.Centers for Disease Control and Prevention.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.United States Department of AgricultureFoodData Central.Milk, fluid, 1% fat, without added vitamin A and vitamin D.United States Department of Agriculture. FoodData Central.Soy milk, nonfat.United States Department of Agriculture. FoodData Central.Unsweetened Nutritious Pea Milk, Original.United States Department of Agriculture. FoodData Central.Cake, cheesecake, commercially prepared.American Heart Association.Saturated fat.Dietary Guidelines for Americans.Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025.United States Department of Agriculture. FoodData Central.MORI-NU, Tofu, silken, extra firm.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.United States Department of Agriculture. FoodData Central.Yogurt, Greek, vanilla, nonfat.National Institutes of Health. Office of Dietary Supplements.Calcium.Centers for Disease Control and Prevention.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.United States Department of AgricultureFoodData Central.Milk, fluid, 1% fat, without added vitamin A and vitamin D.United States Department of Agriculture. FoodData Central.Soy milk, nonfat.United States Department of Agriculture. FoodData Central.Unsweetened Nutritious Pea Milk, Original.United States Department of Agriculture. FoodData Central.Cake, cheesecake, commercially prepared.American Heart Association.Saturated fat.Dietary Guidelines for Americans.Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025.United States Department of Agriculture. FoodData Central.MORI-NU, Tofu, silken, extra firm.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
United States Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.United States Department of Agriculture. FoodData Central.Yogurt, Greek, vanilla, nonfat.National Institutes of Health. Office of Dietary Supplements.Calcium.Centers for Disease Control and Prevention.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.United States Department of AgricultureFoodData Central.Milk, fluid, 1% fat, without added vitamin A and vitamin D.United States Department of Agriculture. FoodData Central.Soy milk, nonfat.United States Department of Agriculture. FoodData Central.Unsweetened Nutritious Pea Milk, Original.United States Department of Agriculture. FoodData Central.Cake, cheesecake, commercially prepared.American Heart Association.Saturated fat.Dietary Guidelines for Americans.Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025.United States Department of Agriculture. FoodData Central.MORI-NU, Tofu, silken, extra firm.
United States Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.
United States Department of Agriculture. FoodData Central.Yogurt, Greek, vanilla, nonfat.
National Institutes of Health. Office of Dietary Supplements.Calcium.
Centers for Disease Control and Prevention.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.
United States Department of AgricultureFoodData Central.Milk, fluid, 1% fat, without added vitamin A and vitamin D.
United States Department of Agriculture. FoodData Central.Soy milk, nonfat.
United States Department of Agriculture. FoodData Central.Unsweetened Nutritious Pea Milk, Original.
United States Department of Agriculture. FoodData Central.Cake, cheesecake, commercially prepared.
American Heart Association.Saturated fat.
Dietary Guidelines for Americans.Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025.
United States Department of Agriculture. FoodData Central.MORI-NU, Tofu, silken, extra firm.
