protein counter - dietitian connection · 2021. 2. 1. · protein: 18g soy milk (1 cup) protein: 7g...

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Eggs (2) Protein: 12g Tofu (100g) Protein: 14g PROTEIN COUNTER February 2021, v1 Reference: AUSNUT 2011-2013 food nutrient database. • Protein is important to build muscle, repair wounds and make hormones. • Everyone requires protein in their diet, however some people may require a high or low protein diet. Beef (100g*) Protein: 28g MEAT AND ALTERNATIVES GRAINS, NUTS AND PULSES Chicken (100g*) Protein: 28g Lamb (100g*) Protein: 25g Pork (100g*) Protein: 33g Prawns (100g*) Protein: 24g Fish (100g*) Protein: 22g Tempeh (100g) Protein: 23g Quinoa (1/2 cup/120g) Protein: 5g Chickpeas (canned) (1 cup/150g) Protein: 9.5g Chia (1 tbs) Protein: 3g Brown lentils (cooked) (1 cup/150g) Protein: 15g Mixed nuts (30g) Protein: 5g Peanut butter (1 tbs) Protein: 4g Baked beans (1 cup/150g) Protein: 8g DAIRY AND ALTERNATIVES Cottage cheese (1/2 cup/120g) Protein: 18g Soy milk (1 cup) Protein: 7g Hard Cheese (40g) Protein: 9g Cows milk (1 cup) Protein: 8g Almond milk (1 cup) Protein: 1.5g Greek yoghurt (200ml) Protein: 10g Ice-cream (25g scoop) Protein: 1g OTHER My protein requirements are: Food Source vs Protein Content Protein bar Protein: 10-45g Oral Nutrition Supplement (200ml) Protein: 10-20g *Cooked weight

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Page 1: PROTEIN COUNTER - Dietitian Connection · 2021. 2. 1. · Protein: 18g Soy milk (1 cup) Protein: 7g Hard Cheese (40g) Protein: 9g Cows milk (1 cup) Protein: 8g Almond milk (1 cup)

Eggs (2)Protein: 12g

Tofu (100g)Protein: 14g

PROTEIN COUNTER

February 2021, v1

Reference: AUSNUT 2011-2013 food nutrient database.

• Protein is important to build muscle, repair wounds and make hormones.

• Everyone requires protein in their diet, however some people may require a high or low protein diet.

Beef (100g*)Protein: 28gM

EAT

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Chicken (100g*)Protein: 28g

Lamb (100g*)Protein: 25g

Pork (100g*)Protein: 33g

Prawns (100g*)Protein: 24g

Fish (100g*)Protein: 22g

Tempeh (100g)Protein: 23g

Quinoa (1/2 cup/120g)Protein: 5g

Chickpeas (canned) (1 cup/150g) Protein: 9.5g

Chia (1 tbs)Protein: 3g

Brown lentils (cooked) (1 cup/150g)Protein: 15g

Mixed nuts (30g)Protein: 5g

Peanut butter (1 tbs)Protein: 4g

Baked beans (1 cup/150g)Protein: 8g

DA

IRY

AN

D

ALT

ERN

ATIV

ES

Cottage cheese (1/2 cup/120g)Protein: 18g

Soy milk (1 cup)Protein: 7g

Hard Cheese (40g)Protein: 9g

Cows milk (1 cup)Protein: 8g

Almond milk (1 cup)Protein: 1.5g

Greek yoghurt (200ml)Protein: 10g

Ice-cream (25g scoop)Protein: 1g

OTH

ER

My protein requirements are:

Food Source vs Protein Content

Protein bar Protein: 10-45g

Oral Nutrition Supplement (200ml)Protein: 10-20g

*Cooked weight

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