This visual guide, which shows 100 grams of protein, makes it easier to tell how much protein is on your plate.

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In a one-cup serving, for the same flavor, you’re looking at 150 calories, 15 grams of protein, 5 grams of carbohydrates (1 gram of which is fiber and 1 gram of which is sugars), and 8 grams of fat (7 ...