Nutrition Tip: How much protein is in…..?

Nutrition Tip: How much protein is in…..?

Protein, it's what's for dinner...and breakfast and lunch and snack

Protein, it’s what’s for dinner…and breakfast and lunch and snack

As we’ve discussed here before Protein is probably the most important component to a healthy diet. You should aim to consume at least 1 gram of protein per pound of bodyweight. You have all that information down, but you don’t know how much protein is in what you’re actually eating, here’s a simple guide:

          One scoop of protein powder is usually between 20-25 grams

          As a guide 1 oz. (pre-cooked weight) of beef or fish is about 7 g of Protein.

          An average 4 oz. hamburger is 28 g Protein

          A 6 oz. steak is 42 g Protein

          A 6 oz. can of tuna is 40 g Protein

          A 3.5 oz. chicken breast is 30 g Protein

          A chicken wing is 6 g and a drumstick is 11 g Protein

          1 slice of bacon 3 g Protein

          A  3 oz. serving of Ham is 19 g Protein

          A 4 oz. pork loin is 29 g Protein

          1 large egg is 6 g Protein

          1 cup whole milk is 8 g Protein

          ½ cup cottage cheese is 15 g Protein

          1 cup yogurt between 8-12 g Protein with Greek yogurt being higher\

          Cheese ranges between 6-10 g Protein per oz. depending on the type

          1 oz. tofu 20 g Protein

          1 cup soy milk 8 g Protein

          Beans range between 7-10 g Protein per half cup

          2 Tablespoons of peanut butter is 8 g Protein

           ¼ cup almonds is 8 g Protein

          ¼ cup peanuts is 8 g Protein

          ¼ cup sunflower seeds are 6 g Protein

          ¼ cup pumpkin seeds are 8 g Protein

 All measurements are approximates but fairly accurate. Use this as a guide when looking at your daily protein intake. If a food has a nutritional label then go by that amount for Protein but pay no attention to the recommended daily protein requirement as it is far too low to sustain a healthy diet.

Scott Mailman

Atlasathletics1@yahoo.com

Twitter: @atlasathletics

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This entry was posted in Nutrition, Protein and tagged , , , , . Bookmark the permalink.

2 Responses to Nutrition Tip: How much protein is in…..?

  1. skeng says:

    Hey Scott,

    You are correct. Protein is probably one of the most important nutrients to building a solid physique. And especially important if your trying to pack on some muscle.

    Thanks for sharing your list. Very helpful.

    Cheers!

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