TETSUBreakfast Foods
57 breakfast foods from the Tetsu nutrition library, ranked by how much of their calories come from protein (so different serving sizes compare fairly). Each entry links to full nutrition facts on a clearly stated basis.
Highest-protein breakfast foods
| Food | Basis | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Egg Whites | 1 large | 17 kcal | 3.6 g | 0.2 g | 0.1 g |
| Protein Powder | 1 scoop | 120 kcal | 24 g | 3 g | 1.5 g |
| Whey Protein | 1 scoop | 120 kcal | 24 g | 3 g | 1.5 g |
| Greek Yogurt | 100 g | 53 kcal | 9.4 g | 3.7 g | 0 g |
| Egg White Omelette | 100 g | 75 kcal | 11 g | 2 g | 2.5 g |
| Cottage Cheese Fruit Bowl | 100 g | 90 kcal | 11.3 g | 4 g | 2 g |
| Cottage Cheese | 100 g | 97 kcal | 11.1 g | 3.5 g | 4 g |
| Berry Protein Smoothie | 100 g | 80 kcal | 7 g | 9.5 g | 1.5 g |
| Protein Shake | 100 g | 105 kcal | 8.8 g | 9.5 g | 3.5 g |
| Protein Pancakes | 100 g | 190 kcal | 15 g | 20 g | 5 g |
| Whole Eggs | 1 large | 78 kcal | 6 g | 0.6 g | 5 g |
| Masala Omelette | 100 g | 178 kcal | 12.2 g | 3.3 g | 12.8 g |
| Miso Soup | 100 g | 24 kcal | 1.6 g | 2.4 g | 0.8 g |
| Yogurt | 100 g | 61 kcal | 3.7 g | 4.5 g | 3.3 g |
| Shakshuka | 100 g | 107 kcal | 6 g | 5.3 g | 6.7 g |
All 57 breakfast foods
Egg Whites17 kcal · 3.6 g proteinProtein Powder120 kcal · 24 g proteinWhey Protein120 kcal · 24 g proteinGreek Yogurt53 kcal · 9.4 g proteinEgg White Omelette75 kcal · 11 g proteinCottage Cheese Fruit Bowl90 kcal · 11.3 g proteinCottage Cheese97 kcal · 11.1 g proteinBerry Protein Smoothie80 kcal · 7 g proteinProtein Shake105 kcal · 8.8 g proteinProtein Pancakes190 kcal · 15 g proteinWhole Eggs78 kcal · 6 g proteinMasala Omelette178 kcal · 12.2 g proteinMiso Soup24 kcal · 1.6 g proteinYogurt61 kcal · 3.7 g proteinShakshuka107 kcal · 6 g proteinHuevos Rancheros121 kcal · 6.7 g proteinMilk (Whole)62 kcal · 3.3 g proteinSweet Potato & Egg Hash127 kcal · 6.7 g proteinGranola With Yogurt144 kcal · 7.2 g proteinAmerican Omelette340 kcal · 16.8 g proteinBacon And Eggs260 kcal · 12.1 g proteinOvernight Oats117 kcal · 5 g proteinChilaquiles Verdes136 kcal · 5.7 g proteinBreakfast Burrito198 kcal · 8.1 g proteinFrench Toast175 kcal · 7 g proteinOatmeal With Berries114 kcal · 4.3 g proteinArepas With Cheese160 kcal · 6 g proteinBread80 kcal · 3 g proteinPeanut Butter188 kcal · 7 g proteinChia Pudding110 kcal · 4 g proteinCereal With Milk117 kcal · 4.2 g proteinAlmond Butter196 kcal · 7 g proteinMedu Vada193 kcal · 6.7 g proteinChia Seeds58 kcal · 2 g proteinAlmond Milk13 kcal · 0.4 g proteinIdli183 kcal · 5.6 g proteinDosa200 kcal · 6 g proteinBagel With Cream Cheese251 kcal · 7.3 g proteinUttapam145 kcal · 4 g proteinUpma135 kcal · 3.5 g proteinPoha133 kcal · 3.3 g proteinManakish175 kcal · 4 g proteinStrawberries33 kcal · 0.7 g proteinAçaí Bowl133 kcal · 2.7 g proteinOrange62 kcal · 1.2 g proteinPancakes226 kcal · 4.3 g proteinAloo Paratha322 kcal · 5.6 g proteinPapaya38 kcal · 0.6 g proteinMixed Berries47 kcal · 0.7 g proteinBanana103 kcal · 1.3 g proteinAvocado160 kcal · 2 g proteinBlueberries56 kcal · 0.7 g proteinWaffles300 kcal · 2.9 g proteinApple96 kcal · 0.5 g proteinButter102 kcal · 0.1 g proteinCoconut Oil117 kcal · 0 g proteinGhee124 kcal · 0 g protein
Common questions
What are the best breakfast foods for protein?
Egg Whites, Protein Powder and Whey Protein lead this list — Egg Whites alone have 3.6 g of protein per 1 large.
How many breakfast foods are in this list?
57, each with complete nutrition facts: calories, protein, carbohydrates, fat and key micronutrients.
Track it in Tetsu
Log any of these in one tap in Tetsu — or describe your plate in plain English and let AI parse the macros. Free to start.