Saturday, January 31, 2015

HIGH PROTEIN FOODS



 HIGH PROTEIN FOODS

Here is a good breakdown:

POULTRY...
Skinless chicken breast – 4oz – 183 Calories – 30g Protein – 0 Carbs – 7g Fat
Skinless chicken (Dark) – 4 oz – 230 Calories – 32g Protein – 0 Carbs – 5g Fat
Skinless Turkey (White) – 4 oz –176 Calories – 34g Protein – 0 Carbs –3.5g Fat
Skinless Turkey(Dark)– 4 oz – 211 Calories – 31g Protein – 0 Carbs – 8.1 g Fat

FISH
Salmon – 3 oz – 119 Calories – 17g Protein – 0 Carbs – 5.5g Fat
Halibut – 3 oz – 91 Calories – 18g Protein – 0 Carbs – 3g Fat
Tuna – 1/4 cup – 70 Calories – 18g Protein – 0 Carbs – 0g Fat
Mackerel – 3 oz – 178 Calories – 16.1g Protein – 0 Carbs – 12g Fat
Anchovies (packed in water) – 1 oz – 42 Calories – 6g Protein – 1.3g Fat
Flounder – 1 127g fillet – 149 Calories – 30.7g Protein – 0 Carbs – 0.5g Fat
Swordfish – 1 piece 106g – 164 Calories – 26.9g Protein – 0 Carbs – 1.5g Fat
Cod – 1 fillet 180g – 189 Calories – 41.4g protein – 0 Carbs – 0.3g Fat
Herring – 1 fillet 143g – 290 Calories – 32.9g Protein – 0 Carbs – 3.7g Fat
Haddock – 1 fillet 150g – 168 Calories – 36.4g Protein – 0 Carbs – 0.3g Fat
Grouper – fillet 202g – 238 Calories – 50.2g Protein – 0 Carbs – 0.6g Fat
Snapper – 1 fillet 170g – 218 Calories – 44.7g Protein – 0 Carbs – 0.6g Fat

BEEF
Eye of round steak – 3 oz – 276 Calories – 49g Protein – 2.4g Fat
Sirloin tip side steak – 3 oz -206 Calories – 39g Protein – 2g Fat
Top sirloin – 3 oz – 319 Calories – 50.9g Protein – 4g Fat
Bottom round steak – 3 oz – 300 Calories – 47g Protein – 3.5g Fat
Top round steak – 3 oz – 240 Calories – 37g Protein – 3.1g Fat

PORK
Pork loin – 3 oz – 180 Calories – 25g Protein – 0 Carbs – 2.9g Fat
Tenderloin- 3 oz – 103 Calories – 18g Protein – 0.3g Carbs – 1.2g Fat

GRAINS
Cooked Quinoa – 1/2 cup – 115 Calories – 4.1g Protein – 22 Carbs – 2g Fat
Cooked Brown Rice 1/2 cup – 106 Calories – 2.7g Protein 23 Carbs – 0.7g Fat
Regular Popcorn(Air Popped/no oil)1 c 60 Calories 2g Protein11 Carbs .6g Fat
Steel cut Oatmeal – 1 cup – 145 Calories – 7g Protein – 25g Carbs – 2.5g Fat
Multi grain bread 1 slice – 68.9 Calories 3.5g Protein – 11.3g Carbs – 0.2g Fat

BEANS (All nutrition values calculated for cooked beans)
Tofu – 1/2 cup – 98 Calories – 11g Protein – 2g Carbs – 6g Fat
Lentils – 1/2 cup – 119 Calories – 9g Protein – 20g Carbs – 0.3g Fat
Black beans – 1/2 cup – 115 Calories – 7.8g Protein – 20 Carbs – 0.4g Fat
Kidney beans – 1/2 cup – 111 Calories – 7.2g Protein – 20.2 Carbs – 0.4g Fat
Lima beans – 1/2 cup – 110 Calories – 7.4g Protein – 19.7 Carbs – 0.3g Fat
Soy beans – 1/2 cup – 133 Calories – 11g Protein – 10 Carbs – 5.9g Fat

DAIRY
Skim milk – 1 cup – 90 Calories – 9g Protein – 12g Carbs – 4.8g Fat
Low fat Yogurt – 1 cup – 148 Calories – 12g Protein – 17Carbs – 3.2g Fat
Non fat Yogurt – 1 cup – 130 Calories – 13g Protein – 16.9 Carbs – 0.4 Fat
Cheddar cheese – 1 oz – 116 Calories – 7g Protein – 0.4 Carbs – 9.2g Fat
Low fat Cottage Cheese – 1/2 cup – 82 Calories – 14g Protein – 3.1g Carbs – 0.7g Fat
One large egg – 73 Calories – 6.6g Protein – 0 Carbs – 6g Fat
Low fat Milk – 1 cup – 119 Calories – 8g Protein – 12 Carbs – 4.6g Fat

PROTEIN SHAKES
The nutritional values for shakes can vary widely. Typically from 24g and up. It depends on the brand and serving size.
Whey Protein
Egg Protein
Casein Protein

PROTEIN BARS-Aim for sugar below 5 grams.

NUTS & SEEDS
Delicious nuts have healthy fats and protein. Both of which vary depending on how much you eat. Just be aware that while nuts are great snack foods and great when added to meals, they are calorie dense. So be careful not to eat too many. These calories can add up very quickly.

Raw Almonds – 1 oz about 22 whole – 169 Calories – 22g Carbs – 6.2g Protein – 1.1g Fat
Raw Pistachios – 1 oz about 49 Kernels – 157 Calories – 7.9g Carbs – 5.8g Protein – 1.5g Fat
Pumpkin seeds – 1 oz – 28g about 100 hulled seeds – 151 Calories – 5g Carbs – 6.0g Protein – 2.4g Fat
Raw Macadamia nuts – 1 oz about 10- 12 kernels – 203 Calories – 4g Carbs – 2.2g Protein – 3.4g Fat
Chia seeds – 1 oz – 137 Calories – 12.3g Carbs – 4.4g Protein – 0.9g Fat
Walnuts – 1 cup in shell about 7 total – 183 Calories – 3.8g Carbs – 4.3g Protein – 1.7g Fat
Raw Cashews1oz – 28g – 155 Calories – 9.2g Carbs – 5.1g Protein – 2.2g Fat

MORE HIGH PROTEIN FOODS
The protein and calories for the following will vary depending on how much you choose to add to other foods or eat alone.
Natural peanut butter – 1 oz – 146 Calories – 7.3g Protein – 10g Carbs – 1.6g Fat
Natural almond butter – 1 tbsp – 101 Calories – 2.4g Protein – 3.4 Carbs – 0.9g Fat
Natural cashew butter – 1 tbsp – 93.9 Calories – 2.8g Protein – 4.4 Carbs – 1.6g Fat
Hummus – 1 oz – 46.5 Calories – 2.2g Protein – 4.0g Carbs – 0.4g Fat
Tempeh Cooked – 1 oz – 54 Calories – 5.1g Protein – 2.6g Carbs – 1.0g FaT

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