Protein Explained

A lot of new clients and gym goers struggle to understand the food & eating portion of getting healthy and fit. I’ve laid out some common proteins and what they contain. Protein should make up about 30-35% of your diet if you workout regularly. LEAN protein!

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Protein Explained

 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

 Other Types

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

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About terriwindover

Personal Trainer Nutrition & Lifestyle Consultant Food Lover Thrill Seeker Shoe Addict
This entry was posted in Nutrition and tagged , , , , , , , . Bookmark the permalink.

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