Thursday, February 3, 2011

How Much Protein is in Food?

"How Much Protein is in Food?"

An ounce of meat or fish has approximately 7 grams of protein.
One once equal to about 1/3 the size of a deck of cards. Therefor the size of a deck of cards would be approximately 3 oz.

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

Turkey
Turkey breast , 6 0z, 51.4 grams
Turkey, dark meat, 6 oz. - 48.6 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish Salmon, 6 oz. - 33 grams of protein.
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 6 oz serving – 35.4 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 - 6.5 grams protein
Egg whites - 3.6 grams
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

Beans (including soy)
Tofu, ½ 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, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

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

Let's Get Healthy,
Coach Tia

2 comments:

Anonymous said...

Thanks for the info!

TIA HURT said...

You are very welcome!

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