Newbie poll: what makes a high/good protein food?

Melting_In_PalmSprin
gs

on 4/8/11 1:05 pm - Palm Springs Area , CA
I found a general list of foods with protein counts and printed out a copy of the list for my fridge and purse.  It's been a helpful quick reference for me. 

As far as was I given any parameters by my surgeon??  Ha!  *** That means no.....)  I don't feel my surgeon is really into the nutritional aspect of the surgery as much as he is with just the mechanics, as his hand out information for the various stages are vague at best.  And I've never had the man utter much more then just a friendly but cursory one minute pop in visit  "Hello, You're doing just great, see ya in a couple months... Bye"  But I digress... However, in his best dressed defense he probably figures it's simply common sense to find this kind of specific information on one's own.  Ergo my own continued quest for knowledge......

Holly Jean
~~~~~~~~~~~~~~~~~ 


(Shortcut: An ounce of meat or fish has approximately 7 grams of protein. )

Beef

  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce

Chicken

  • Chicken breast, 3.5 oz - 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • Tuna, 6 oz can - 40 grams of protein

Pork

  • Pork chop, average - 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large - 6 grams protein
  • Milk, 1 cup - 8 grams
  • Cottage cheese, ½ cup - 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup - 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons - 8 grams protein
  • 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
qnmimi
on 4/8/11 2:06 pm - Cottage Grove, MN
I put a list of protein sources with their content on the back of my food diary, so I always have a guide with me. It helps alot with grocery shopping, planning meals, but I look at the package labels too, especially if it's a mixed protein source. I got a pretty good chart from my NUT that is pretty handy too. I'm fairly early out, still eating 1/4c at meals, so it has to be good!!
    
AliSarah
on 4/8/11 4:56 pm
I'm about 8 months out, and I generally keep in mind the 7 grams of protein for an ounce of meat thing. Virtually every meal I eat has 3 ounces of meat and 1 or 2 ounces of fruits, veggies, or cheese or some combination of the 3. Meanwhile, I like for anything I consider a protein source to have more grams of protein than grams of carbs or fat. I will eat things that have equal amounts of carbs and protein, but generally not things that have equal amounts of fat and protein. I dump on fats so I never eat anything that has more than 12 grams of fat at a time.

Recently, I've been trying to simplify things for myself because I was thinking so much that I wasn't eating, lol... So, yeah... those are my simple protein rules...

Huggles!!
~Sarah~
 HW 316/ SW 264/ CW 187/ GW 158  
×