Protein “Bang for Calorie Buck"

This table shows that different protein sources vary widely in calorie count.  It shows for each food how many calories you consume for each gram of protein it provides.  It reveals, for example, that both cashews and refried beans are poor sources of protein for people trying to lose weight because they are so high in fat. The higher on the list a protein source is, the better the choice when weight loss is the goal.

Protein source	Calories	Fat gm.	Protein gm.	Calories per one gram protein
Shrimp, 2 oz	56	<1	12	4.67
Tuna 2 oz, albacore, canned, packed in water	70	1	15	4.67
Egg white only, 3 eggs	51	0	10.5	4.86
Turkey breast, skinless, 2 oz	89	<2	17	5.2
Chicken breast, no skin, 2 oz	99	<3	18	5.5
Greek yogurt 1 cup	120	0	20	6
Beef, top round steak, trimmed, 2 oz	108	3.4	18	6
Beef jerky 2 oz  *Varies w/ sugar content	156	2	26	6
Yogurt:  Kroger carb master               Dannon carb control	80 60	1.5 3	12 5	6.6 12
Pork loin, 2 oz	100	4	15	6.67
Salmon, 2 oz	103	5	14	7.4
Tofu, raw, ½ cup	94	5.9	10	9.4
Ground beef, extra lean, 2 oz	146	9	14	10.4
String cheese, part skim mozzarella,1 stick	80	5	8	10
Edamame (soybeans) (approx 1/2 cup, boiled)	127	5.8	11	11.4
Egg—1 large	75	5	6.3	11.9
Laughing cow light cheese wedge 1 oz.	35	2	2.5	14
Cheese – ¼ c cheddar	120	10	7	17.4
Bacon, 3 slices	109	9.4	5.8	18.8
Pork sausage 1 patty	100	8.4	5	20
Peanut Butter 2 TBSP	188	16	8	23.5
Quinoa ½ cup	318	5	11	29
Beans, refried, ½ cup (vegetarian, canned)	242 (120)	11 (2)	8 (7)	30.3 (17)
Cashews, 1 ounce	170	14	5	34

Calculations adapted from Bowes & Church’s Food Values of Portions Commonly Used or from package labels. Refried beans and quinoa figures from fitday.com. All meats are cooked

Lynne brought up Dr. Davis' speech, and this post is in response to that. I copied my response here so you can understand why I posted this chart. Please note that many of the vegtetarian sources are at the bottom of the list, meaning they are some of the highest calories per gram of protein, not good when a person is trying to lose weight.

Repost:
That speech is one reason I didn't go to the conference. I've gone to the past four ASMBS conventions, and the Registered Dietitians are still on board with the 60-90 grams of protein per day. There's no new information that has changed that. And animal sources of protein are complete, that hasn't changed.

The other benefit of solid protein (fish, chicken, turkey, lean meats) is that it gets you full and keeps you full. Other foods don't stay with you as well.

Here's another big point---if you eat less meat, what are you going to eat more of? Most likely processed carbs.

And this fact hasn't changed---if you don't eat enough protein, you will lose muscle tissue.

PS---ASMBS = American Society of Metabolic and Bariatric Surgery
One more point---can you tell this is a hot button for me?? When a person has a full-sized stomach and is able to consume a large amount of food several times a day, it works fine to eat mostly vegetables. The volume of food is such that plenty of protein is ingested. On the other hand, when one has WLS, it significantly reduces the volume of food consumed. We have to choose carefully what goes into the limited space. Therefore, protein should take up a larger percentage of what we eat. Protein and produce is our mantra, and should continue to be, in my opinion as an RD and a WLS patient.

Looking at your list I find myself wondering how I would get in 50-60 gm protein without protein powder, meat or dairy with an RNY pouch.

1/2 cup Tofu for only 10 gms? 

I could eat 1/2 cup edamame but not every day so there is 11 gms every couple of days.....

1/2 cup refried beans - ok slider food - can do that for another 8......  but nobody could stay in the same room with me if I ate them every day. 

not a big nut eater and it would take more than a few handfuls to provide the protein.....


Yep - I'd like to see that diet plan for at least 7 days of example menus LOL.

That's my point, Sarah, most WLS patients couldn't do it. I'm going to continue what works for me, solid protein---chicken, fish and seafood, turkey, lean beef, lean pork, etc. at most meals.

Yeah - this is one time I will NOT listen to my surgeon - sorry.

And I haven't talked to a single Dr. Garth patient who heard his speech and said "Wow - I am now inspired to eat only 50 grams of protein from all vegetable sources!" 

We all think he has gone off the rails. 

I agree with Sarah (I'm a Dr G patient too). I think moderation is the key.  Also, Dr. G wasn't really talking about wieght loss. He said after you are maintaining, he thought people should drop to about 50 grams of protien, and to make that mostly plant protien.  He wanted people to replace the meat with plant-based protien, which is very hard for someone with RNY.  That just isn't going to happen for me.  I am making an effort to eat more veggies and less meat and grain-based carbs, but like I said in another post, we can't all be vegan-gluten-free-organic-eating triathaletes like him. And nomatter what studies show to the contrary, me and about 50 other people I've met can say that we lose hair when we drop our protien intake. I also dump if I don't eat protien with my fruit or grain-based carb (although he would say to get rid of the grain-based carbs).  Overall though, the conference was very good.  It was informative and thought provolking. And it was a good time with people who have been there or are heading there now.  Just like OH board advice, you have to take in the info and keep what sounds right for you and let go of the rest. I am 2 1/2 years out, and I had smolked salmon and fat free cream cheese on an orowheat sandwich thin for lunch, and I feel good about that choice. I'm having plain Greek yogart with berries, sf jello power and walnuts for late afternoon snack too.