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

RNY on 01/13/11

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

RNY on 07/29/10

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