Protein Facts

[Forkboy]

Protein in our diet can come from two different sources: plant based (such as soy, nuts and beans), or animal based (such as meat, dairy and eggs). With the exception of soy, only animal based proteins contain all of the essential amino acids in sufficient amounts. Plant-based proteins also contain all of the essential amino acids, however some of them may be in insufficient amounts to meet our dietary requirements. If you do not eat animal-based products, you can combine different types of plant proteins to ensure that you get all the amino acids that you need.

Beef

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


Fish

* Most fish fillets or steaks - 6 grams per ounce
* Tuna, 6 oz can - 40 grams of protein


Eggs and Dairy

* Egg, large - 6 grams protein
* Milk, 1 cup - 8 grams
* Cottage cheese, ? 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



Nuts and Seeds

* Peanut butter, 2 Tablespoons - 8 grams protein
* Almonds, ? cup ? 8 grams
* Peanuts, ? cup ? 9 grams
* Cashews, ? cup ? 5 grams
* Pecans, ? cup ? 2.5 grams
* Sunflower seeds, ? cup ? 6 grams
* Pumpkin seeds, ? cup ? 19 grams
* Flax seeds ? ? cup ? 8 grams



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 gram




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




Beans (including soy)

* Tofu, ? 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 (per half cup)
* Soy beans, ? cup cooked ? 14 grams protein
* Split peas, ? cup cooked ? 8 grams



ENJOY EATING YOUR PROTEIN FELLO BODYBUILDERS..

 

[liftsiron]

Very good reference, thanks for posting it up.

 

[Scotsmark]

Good work Forkelton!

 

[OLYMPIAN]

LOL..I guess Calorieking.com helped u a lot...I rather go with animals..the rest are incomplete

 

[Scotsmark]

I rather go with animals..the rest are incomplete

True, but if you're clued up on aminos, you can combine different plant proteins to make a complete profile.

 

[Forkboy]

Good work Forkelton!

LOL!!

 

[Scott21]

Every large egg carton I have ever bought, stated 7 grams of protein but on the net they are always labled at 6grams, strange!!!

 

[TAVARES88]

LOL..I guess Calorieking.com helped u a lot...I rather go with animals..the rest are incomplete

+1

 

[mrhtbd]

;l.

 

[Thate]

True, but if you're clued up on aminos, you can combine different plant proteins to make a complete profile.

Please post your chart that shows how to complete those protein sources.

Good post forks