Friday, February 18, 2011

High Protein Foods

Thought I would share this. I found it to be helpful when I was starting out.



An ounce of meat or fish has approximately 7 grams of protein.
Chicken
Chicken breast                  3.5 oz                    30 grams
Chicken thigh                                                  10 grams (average size)
Drum stick                                                      11 grams
Wing                                                                6 grams
Chicken meat cooked    4.5 oz                        35 grams
Roasted chicken               3.5 oz                     25 grams
Other meats average     3.5 oz                         25 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3.5 oz of cooked fish or 6 grams per ounce.

Tuna                                      6 oz can            40 grams
Fish cod                                3.5 oz                21 grams
Fresh water fish                                              21 grams
Canned tuna                           ½ cup              14 grams
Shellfish                                    3 oz               19 grams

Pork

Pork Chops average                                         22 grams
Pork Loin or tenderloin              4 oz                29 grams
Ground Pork                             3 oz                22 grams
Bacon- 1 slice                                                    3 grams
Bacon                                       3.5 oz              25 grams
Sausage                                    3.5 oz              12 grams
Canadian Style Bacon                  5 slices           6 grams
Cooked beef, lamb or other red meat
                                                   3 oz               21 grams

Eggs and Dairy

Egg- large                                   1                        6 grams
Milk-                                          1 cup                 8 grams
Cottage Cheese                           ½ cup               15 grams
Yogurt                                        1 cup                 12 grams
Soft Cheese                                1 oz                    6 grams
(Mozzarella, Brie, Camembert) 
Medium Cheese                          1 oz                    8 grams
(Cheddar, Swiss                )
Hard Cheese                               1 oz                   10 grams
(Parmesan)       
Lowfat cottage cheese                 1 cup                 28 grams
Eggs- medium                              1                        6 grams
Fat Free egg substitute                 ¼ cup                 5 grams

Beans and Soy

Tofu                                            ½ cup                 20 grams
Tofu                                           1 oz                    2.3 grams
Soy Milk                                    1 cup                   10 grams
Most beans                                 ½ cup                 10 grams
(black, pinto, lentils, etc.)
Soy Beans                                  ½ cup                 14 grams
Split Peas                                    ½ cup                  8 grams

Nuts and Seeds

Almonds                                      ¼ cup                  8 grams
Peanuts                                        ¼ cup                  9 grams
Cashews                                      ¼ cup                  5 grams
Pecans                                         ¼ cup                  2.5 grams
Sunflower Seeds                          ¼ cup                  6 grams
Pumpkin Seeds                            ¼ cup                  8 grams
Flax Seeds                                   ¼ cup                  8 grams


Beef

Ground 85% lean                        3 oz                       22.07 grams
Ground 80% lean                        3 oz                       21.89 grams

Luncheon Meat

Luncheon Meat                           3.5 oz                   13 grams


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