HIgh Protein

Michelle H.
on 1/9/13 12:42 am

DS on 01/16/13

I found this terrific chart on protein amounts. I printed it. Thought I would share it as a reference guide:

http://commonsensehealth.com/Diet-and-Nutrition/List_of_High _Protein_Foods.shtml

BEANS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Black beans	1/2 cup cooked	113	7.6	20.4	.5
Garbanzo (chickpeas)	1/2 cup cooked	134	7.3	22.5	2.1
Kidney beans	1/2 cup cooked	112	7.6	20.1	.4
Lentil beans	1/2 cup cooked	115	8.9	19.9	.4
Lima beans	1/2 cup cooked	108	7.3	19.6	.4
Navy beans	1/2 cup cooked	129	7.9	24.0	.5
Soybeans (edamame)	1/2 cup cooked	127	11.1	10.0	5.8
Tofu	1/2 cup fresh	94	10.0	2.3	5.9

DAIRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Cheddar cheese	1 ounce	114	7.1	.4	9.4
Cottage cheese	1/2 cup	110	14.0	3.1	5.0
Cottage cheese, lowfat	1/2 cup	90	16.0	3.0	1.0
Egg	1 large	75	6.3	0	5.0
Milk, lowfat	1 cup	121	8.1	11.7	4.7
Milk, skim	1 cup	86	8.4	11.8	.4
Muenster cheese	1 ounce	104	6.7	.3	8.5
Swiss cheese	1 ounce	107	8.1	1.0	7.8
Yogurt, lowfat	1 cup	144	11.9	16	3.5
Yogurt, nonfat	1 cup	127	13.0	17.4	.4

FISH

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Anchovies, in water	1 ounce	37	5.8	0	1.4
Halibut	3 ounces	93	17.7	0	2.0
Mackerel	3 ounces	180	15.8	0	11.8
Salmon	3 ounces	121	16.9	0	5.4
Sardines, in water	1 can	130	22.0	0	5.0
Tuna, tongol	1/4 cup	70	16.0	0	0

GRAINS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Oatmeal, rough cut	1 cup	145	6.0	25.2	2.4
Pancake, buckwheat	1 4" diameter	54	1.8	6.4	2.2
Pancake, whole wheat	1 4" diameter	74	3.4	8.8	3.2
Popcorn, dry	1 cup	54	1.8	10.7	.7
Quinoa, cooked	1/2 cup	115	4.3	21.5	2
Rice, brown, cooked	1/2 cup	108	2.4	22.8	.8
Rye bread	1 slice	56	2.1	12	.3
Whole wheat bread	1 slice	56	2.4	11	.7

POULTRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Chicken breast	4 ounces	193	29.3	0	7.6
Chicken, light meat, no skin	4 ounces	196	35.1	0	5.1
Chicken, dark meat, no skin	4 ounces	232	31.0	0	5.1
Turkey, light meat, no skin	4 ounces	178	33.9	0	3.7
Turkey, dark meat, no skin	4 ounces	212	32.4	0	8.2

southernlady5464
on 1/9/13 12:56 am

DS on 01/24/11

Great chart but it only lists fish, chicken, and turkey of the meat proteins...

What happen to beef & pork?

Liz

Michelle H.
on 1/9/13 1:23 am

DS on 01/16/13

I'm not sure. lol I will have to see if I didn't transfer it or if it wasn't there.

southernlady5464
on 1/9/13 1:48 am

DS on 01/24/11

It wasn't even there:

You'll notice that even though the fat count is included on the high protein foods list above, there's no saturated fat count listed. That's because the foods on this list of high protein foods are ALL low in saturated fats.

For example, there's no red meat listed for two very good reasons.

Red meat is usually too high in saturated fat, which has been shown to lead to many degenerative diseases. And red meat also increases inflammation, which causes pain, suffering and numerous health problems.

The list is great for NORMIES! DS'ers don't even come close, LOL,...but it is good as a starting point. But for most of us, the bread column needs to disappear completely. And while beans are great sources of protein, they can cause severe gas...dh's nut said the closer you eat to the animal, the better off you will be.

Liz

LinR
on 1/9/13 2:38 am

RNY on 03/04/09

Thks. Didn't realize cottage cheese had so much protein

Price S.
on 1/9/13 5:48 am - Mills River, NC

RNY on 09/09/10

thanks. What is shows me is that grains don't get me what I need. I do eat some beans but I count on my protein drinks for keeping my levels up along with lean meats and dairy.

66 yrs young, 4'11" hw 220, goal 120 met at 12 months, cw 129 learning Maintainance