When i started this journey my most common question was how much protein is in chicken breast and steak and if you are following me in my previews post i posted about portion control. In that article i showed you how to work out how much protein you need per meal. Well like im sure you have found out most foods cum with a nutritional label witch u can just read to find out how much protein carbs....etc, but wen it cums to meat there's no label to read. So how do we know how much to eat to met are meal requirements? Well you cud always just go and research it witch i did. Here is the chart i us to determine how much protein is in my meat
Beef
Hamburger patty, 113g – 28 grams protein
Steak, 170g – 42 grams protein
Most cuts of beef – 7 grams of protein per ounce
Chicken
Chicken breast, 99g - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 113g – 35 grams
Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 170g can - 40 grams of protein
Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 113g – 29 grams
Ham, 85g serving – 19 grams
Ground pork, 28g raw – 5 grams; 85g 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, ½ 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, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
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