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Old 08-27-2008, 06:03 PM   #1
nanj
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Join Date: Mar 2000
Location: LaRue, Ohio USA
Posts: 965

S/C/G: SW308/CW159/GW170

Height: 5'7"

Default Protein Grams Help-Guide & Other Food Stuff

Credit for this goes to connie_b and thought it was very useful:

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 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, 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, 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, cup cooked 14 grams protein
Split peas, cup cooked 8 grams

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
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Nancy J.
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