grams of protein in foods · web viewprotein grams / calorie food protein calories good sources of...
TRANSCRIPT
Grams of Protein in Foods
Protein Grams / Calorie Food Protein Calories
0.22 Chicken, skinless breast 3 oz cooked
20 g 90
Protein Grams / Calorie Food Protein Calories
0.20 Seitan 3 oz
18 g 90
Protein Grams / Calorie Food Protein Calories
0.19 Boca Meatless Burger Original Vegan1 patty (2.5oz)
13 g 70
Protein Grams / Calorie Food Protein Calories
0.17 Clams 22 g 126
Protein Grams / Calorie Food Protein Calories
0.17 Cottage cheese, 1% ½ cup
14 g 81
Protein Grams / Calorie Food Protein Calories
0.17 Salmon, wild Coho3 oz cooked
20 g 118
Protein Grams / Calorie Food Protein Calories
0.14 Roast beef, lean3 oz cooked
23 g 159
Protein Grams / Calorie Food Protein Calories
0.11 Cheese, low fat string1 stick
8 g 70
Protein Grams / Calorie Food Protein Calories
0.11 Oysters 16 g 140
Protein Grams / Calorie Food Protein Calories
0.10 Skim milk1 cup
8 g 83
Protein Grams / Calorie Food Protein Calories
0.10 Tofu, firm3 oz
8 g 75
Protein Grams / Calorie Food Protein Calories
0.09 Tempeh3 oz cooked
15 g 167
Protein Grams / Calorie Food Protein Calories
0.08 Egg, hard boiled1 large
6 g 78
Protein Grams / Calorie Food Protein Calories
0.08 Lentils½ cup cooked
9 g 115
Protein Grams / Calorie Food Protein Calories
0.08 Soy milk, plain 1 cup 7 g 90
Protein Grams / Calorie Food Protein Calories
0.06 Dried beans/peas, variety average½ cup cooked
8 g 125
Protein Grams / Calorie Food Protein Calories
0.06 Pumpkin seeds toasted1 oz hulled
9 g 148
Protein Grams / Calorie Food Protein Calories
0.05 Hummus (chickpea and sesame paste)¼ cup
5 g 102
Protein Grams / Calorie Food Protein Calories
0.04 Almonds1 oz (22 nuts)
6 g 170
Protein Grams / Calorie Food Protein Calories
0.03 Sesame Seeds toasted1 oz (2 tbsp)
5 g 160
Protein Grams / Calorie Food Protein Calories
0.03 Sunflower seeds toasted1 oz hulled
5 g 165
Protein RequirementsThe Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight (0.4 g/lb) for adults. Based on the RDA, a 200 lb (91 kg) person would need about 73 grams of protein. Aim to meet your RDA with mostly complete proteins.
Many of us eat more than our RDA for protein, which is safe for most of us. The Acceptable Macronutrient Distribution Range for protein is between 10% - 35% of total calories. MyNetDiary’s Personalized DRI is set at 20% of total maintenance calories. If you customize your calories and nutrients, then be sure to at least meet your RDA
level for protein and not go below it. Please read, “Customizing Your Nutrient Goals” for more help.
Sample day intake of protein foods to meet 70 gram goal:
Meat Eater Vegan
½ cup egg beaters (12g)1 container yogurt (7g)2 cups skim milk (16g)2 tbsp peanut butter (8g)
1cup Kashi Go Lean (10g)2 cups soy milk(14g)1c cooked cous cous (9g)½ c chickpeas (6g)
Meat Eater Vegan
2 slices bread (8g)3 oz salmon (20g)
½ c kidney beans (7g)Morningstar Garden Veggie Patty (10g)1 cup lentil soup (8g)
Meat Eater Vegan
1 cup cooked brown rice (5g)
- See more at: http://www.mynetdiary.com/protein-foods-in-diet.html#sthash.1CVrrWyB.dpuf