Protein

[TheNewSusie 471]

Hope this helps, this list tells you how much Protein are in various food items:

Shortcut: An ounce of meat or fish has approximately 7 grams of protein.

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

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, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein

Pork loin or tenderloin, 4 oz – 29 grams

Ham, 3 oz serving – 19 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 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

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

[WillowsKnot 71]

Thank you for posting that list. I appreciate it.

[4ALongerLife 329]

i didn't realize that 3 oz of chicken had 30 g of Protein. i'm living via myfitnesspal.com and let me tell you, i am loving it. thanks for posting these tho!

[TheNewSusie 471]

I'm happy to help ????

[Joni 94]

Yes, thank you. That list will come in handy.

[jiggyjen1982@yahoo.com 15]

Hope this helps' date=' this list tells you how much Protein are in various food items:

Shortcut: An ounce of meat or fish has approximately 7 grams of Protein.< /p>

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

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, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein

Pork loin or tenderloin, 4 oz – 29 grams

Ham, 3 oz serving – 19 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 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

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

[/quote']

Thanks so much for posting! Helps a ton!!!

[Minnie 1]

Thank you!!

[Swimmer 199]

Great list thanks.

[TheNewSusie 471]

I haven't started my journey yet but I am full if knowledge if anyone needs help. I'm a certified chef. Glad to help

[Mrs. KC 5]

I am forever greatful to u for this list! I hate Protein Shakes.< /p>

[TheNewSusie 471]

????

[TheNewSusie 471]

Meant to put a smiley face lol I dunno why it says dde03....

[Mrs. KC 5]

I am just. Glad u put this on here!

[NisaletOAM 48]

Thanx is great to have all of these in one place

[Cmullinvegas 39]

Sweetsusie I am in the soft food stage and need ideas for Protein. I've done tuna salad, chicken and eggs. I need some new quick and easy recipes. Thanks