Sources of Protein
Proteins that contain all the essential amino acids in approximately the right proportions for your body's requirements are sometimes called 'high-biological-value' proteins. These are found in foods that are derived from animals: meat, fish, eggs, milk and dairy products.
List of protein foods
| Cereals, Cakes, biscuits | Protein Content |
|---|
| Barley, pearled, raw(200 grams or 1 cup) | 19.82 grams |
| Wheat flour, whole-grain(120g or 1 cup) | 16.44 grams |
| Oat bran, raw(94g or 1 cup) | 16.26 grams |
| Rice, White, raw(1 cup) | 12 grams |
| Spaghetti, cooked, firm(1 cup) | 7 grams |
| Oatmeal, Ckd, Rg, Qck, Inst, W/OSAL1(1 cup) | 6 grams |
| Whole-Wheat Bread(1 Slice) | 3 grams |
| Mixed Grain Bread(1 Loaf) | 45 grams |
| Corn Flakes(1 oz) | 2 grams |
| Popcorn, Air-popped, Unsalted(1 cup) | 1 grams |
| Macaroni, Cooked, Firm(1 cup) | 7 grams |
| Noodles, Chowmein, Canned(1 cup) | 6 grams |
| Fruitcake, Dark(1 cake) | 74 grams |
| Cheesecake(1 cake) | 60 grams |
| White cake w/ Wht Frstng, Comml1(1 cake) | 43 grams |
| Pancake, plain(1 pancake) | 2 grams |
| Vanilla Wafers(10 cooke) | 2 grams |
| Baking Powder Biscuits, Refrgdogh1(1 biscuit) | 1 grams |
| Cheese Crakers, plain(10 crack) | 1 grams |
| Milk and milk products, cheeses, desserts | Protein Content |
|---|
| Milk(1 glass) | 6.3 grams |
| Soya Milk, Plain(200 ml) | 6 grams |
| Chocolate Milk, Regular(1 cup) | 8 grams |
| Chocolate Milk, LowFat 2%(1 glass) | 8 grams |
| ButterMilk, Fluid(1 cup) | 8 grams |
| Low-Fat Yoghurt, Plain(150 grams) | 8 grams |
| Low-Fat Yoghurt, Fruit(150 grams) | 6 grams |
| Ice Cream, Vanilla, Soft Serve (1 cup) | 7 grams |
| Chocolate(1 oz) | 3 grams |
| Milk Chocolate Candy W/ Almond(1 oz) | 3 grams |
| Apple Pie(1 piece) | 3 grams |
| Pudding, Vanilla, Canned(5 oz) | 2 grams |
| Custard, Baked(1 cup) | 14 grams |
| Gelatin Dessert, Prepared(1 cup) | 4 grams |
| Doughnuts, Yeast-Leavend, Glzed1 (1 Donut) | 4 grams |
| Margarine, Regular, Soft, 80% FAT(8 oz) | 2 grams |
| Butter, Salted(1/2 cup) | 1 gram |
| Peanut Butter(2 Tablespoons) | 8 grams |
| Soft Cheeses(Mozzarella, Brie, Camambert)(1 oz) | 6 grams |
| Medium Cheeses(Cheddar, Swiss)(1 oz) | 7-8 grams |
| Hard heeses(Parmesan)(1 oz) | 10 grams |
| Cottage Cheese(1 cup) | 30 grams |
| Cheeseburger(4 oz Patty) | 30 grams |
| Vegetables | Protein Content |
|---|
| Potatoes, Baked with skin(1 potato) | 5 grams |
| Sweet Potatoes, Canned, Mashed(1 cup) | 5 grams |
| Broccoli, Frzn, Cooked, Draned(1 cup) | 6 grams |
| Cauliflower, Cooked from frozn(1 cup) | 3 grams |
| Spinach, Cooked from Raw, Drnd(1 cup) | 5 grams |
| Spinach, Raw(1 cup) | 2 grams |
| Mushrooms, Canned, Drnd, W/Salt(1 cup) | 3 grams |
| Mushrooms, Raw(1 cup) | 1 grams |
| Pumpkin, Cooked from Raw(1 cup) | 2 grams |
| Onions, raw, Chopped(1 cup) | 2 grams |
| Onions, Spring, Raw(6 Onion) | 1 grams |
| Bamboo Shoots, Canned, Drained (1 cup) | 2 grams |
| Carrots, Cooked from Raw(1 cup) | 2 grams |
| Beets, Canned, Drained, No Salt(1 cup) | 2 grams |
| Beets, Cooked, Drained, Diced(1 cup) | 2 grams |
| Cabbage, Common, Cooked, Drned(1 cup) | 1 gram |
| Tomatoes, Raw(1 Tomato) | 1 gram |
| Pumpkin and Squash Kernals(1 oz) | 7 grams |
| Beans, Nuts and Seeds | Protein Content |
|---|
| Tofu(1 oz) | 2.3 grams |
| Lentils, Dry, Cooked(1 cup) | 16 grams |
| Soy Beans, Cooked(1 cup) | 28 grams |
| Split peas, Cooked(1 cup) | 16 grams |
| Almonds(1 cup) | 32 grams |
| Peanuts(1 cup) | 36 grams |
| Cashews(1 cup) |
20 grams |
| Walnuts, Black, Chopped(1 cup) | 30 grams |
| Pecans(1 cup) | 10 grams |
| Sunflower Seeds(1 cup) | 24 grams |
| Pumpkin Seeds(1 cup) | 76 grams |
| Flax Seeds(1 cup) | 32 grams |
| Fruit and Fruit Juices | Protein Content |
|---|
| Raisins(1 cup) | 5 grams |
| Dates, Chooped(1 cup) | 4 grams |
| Watermelon, Raw(1 piece) | 3 grams |
| Coconut, raw, Shredded(1 cup) | 3 grams |
| Prune juice, Canned(1 cup) | 2 grams |
| Oranges, raw, Sections(1 cup) | 2 grams |
| Orange Juice, Raw(1 cup) | 2 grams |
| Raspberries, Frozen, Sweetened(10 oz) | 2 grams |
| Strawberries, Frozen, Sweetened(10 oz) | 2 grams |
| Bananas, Sliced(1 cup) | 2 grams |
| Cherries, Sour, Red, Cannd, Water(1 cup) | 2 grams |
| Grapefruit Juice, Raw(1 cup) | 1 gram |
| Peaches, Raw(1 peach) | 1 gram |
| Papayas, Raw(1 cup) | 1 gram |
| Lemons, Raw(1 Lemon) | 1 gram |
| Lemon Juice, Raw(1 cup) | 1 gram |
| Kiwifruit, Raw(1 kiwi) | 1 gram |
| Pineapple Juice, Canned(1 cup) | 1 gram |
| Mangoes, Raw(1 mango) | 1 gram |
| Blackberries, Raw(1 cup) | 1 gram |
| Watermelon, Raw, Diced(1 cup) | 1 gram |
| Pears, Raw, Bartlett(1 pear) | 1 gram |
| Apples, Raw, Unpeeled(1 apple) | 0 gram |
| Apple Juice, Canned(1 cup) | 0 gram |
| Eggs | Protein Content |
|---|
| Eggs, raw, Whole(1 egg) | 6 grams |
| Noodles, Egg, Cooked(1 cup) | 7 grams |
| Eggs, Cooked, Scrambled/Omlet(1 egg) | 7 grams |
| Eggs, Cooked, Fried(1 egg) | 6 grams |
| Eggs, Cooked, Poached(1 egg) | 7 grams |
| Fishes | Protein Content |
|---|
| Cod Fillets(100 grams) | 21 grams |
| Tuna, Canned(6 oz) | 40 grams |
| Most fish filets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce | |
| Meat and Meat Products | Protein Content |
|---|
| Sausages (100g or 3.5 ounces) | 12 grams |
| Bacon (100g or 3.5 ounces) | 25 grams |
| Ham (100g or 3.5 ounces) | 18 grams |
| Ham (100g or 3.5 ounces) | 18 grams |
| Roast Chicken (100g or 3.5 oz) | 25 grams |
| Chicken breast( 3.5 oz) | 30 grams |
| Chicken thigh | 10 grams |
| Drumstick | 11 grams |
| Wing | 6 grams |
| Chicken meat, Cooked(4 oz) | 35 grams |
| Chicken Chowmein, Canned(1 cup) | 7 grams |
| Beef roast (100g) | 28 grams |
| Hamburger patty (4 oz) | 28 grams |
| Steak (6 oz) | 42 grams |
| Beefburgers - freezer type average(100g) | 20 grams |
| Corned Beef (100g or 3.5 ounces) | 26 grams |
| Most cuts of beef – 7 grams of protein per ounce | |
| Pork chop average | 22 grams |
| Pork loin or tenderloin (4 oz) | 29 grams |
| Ground pork (1 oz raw – 5 grams; 3 oz cooked) | 22 grams |
| Canadian-style bacon (back bacon), slice | 5-6 grams |
| Chop Suey W/beef + Pork(1 cup) | 26 grams |
| Beverages and Condiments | Protein Content |
|---|
| Light Coffee or Table Cream(1 cup) | 6 grams |
| Tomato Sauce, Canned W Salt(1 cup) | 3 grams |
| Cocoa Powder with NonFAT Drymilk(1 oz) | 3 grams |
| Soy Sauce(1 TBSP) | 6 grams |
| Tomaoto Soupe W Water, Canned(1 cup) | 2 grams |
| Beer, Regular(12 FL oz) | 1 gram |
| Fruit Cocktail(1 cup) | 1 gram |
| Honey(1 cup) | 1 gram |
| Mayonnaise, Regular(1 TBSP) | 0 gram |
| Tartar Sauce(1 TBSP) | 0 gram |
| Lemonade, Concentrate, Frz(6 FL oz) | 0 gram |
| Vinegar, Cider(1 TBSP) | 0 gram |
| Mustard, Prepared, Yellow(1 TBSP) | 0 gram |
| Salt(1 TBSP) | 0 gram |
| Baking Powder, Low Sodium(1 TBSP) | 0 gram |
| Peeper, Black(1 TBSP) | 0 gram |
| Onion Powder(1 TBSP) | 0 gram |
| Oregano(1 TBSP) | 0 gram |
| Curry Powder(1 TBSP) | 0 gram |
| Garlic Powder(1 TBSP) | 0 gram |
| GIN,RUM,VODKA,WHISKY 80-PROOF(1.5 F oz) | 0 gram |
| Wine, Table, Red(3.5 F oz) | 0 gram |
| Club Soda(12 F oz) | 0 gram |
| Lemon Lime Soda(12 F oz) | 0 gram |
| Wine, Table, White(3.5 F oz) | 0 gram |
| Coffee, Instant, Prepared(8 FL oz) | 0 gram |
| Jams and Preservers(1 TBSP) | 0 gram |
| Jellies(1 TBSP) | 0 gram |
| Sugar, White, Grannulated(1 TBSP) | 0 gram |
| Sugar, Brown(1 TBSP) | 0 gram |
| Potato Chips(10 Chips) | 1 gram |
No comments:
Post a Comment