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    Protein Guide

    Uploaded by

    Pamela Tate
    This document provides a protein food guide that categorizes foods into high, medium, and low protein sources. High protein foods contain 10 or more grams of protein per serving, such as beef, chicken, fish, nuts, and dairy. Medium protein foods have 4-9 grams of protein per serving, including eggs, yogurt, beans, and lentils. Low protein foods provide less than 4 grams of protein, like bread, vegetables, rice, and fruits. The guide lists many common foods and their typical protein content to help people meet their daily protein needs through diet.

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    © All Rights Reserved
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    Protein Guide

    Uploaded by

    Pamela Tate
    68 views2 pages
    This document provides a protein food guide that categorizes foods into high, medium, and low protein sources. High protein foods contain 10 or more grams of protein per serving, such as beef, chicken, fish, nuts, and dairy. Medium protein foods have 4-9 grams of protein per serving, including eggs, yogurt, beans, and lentils. Low protein foods provide less than 4 grams of protein, like bread, vegetables, rice, and fruits. The guide lists many common foods and their typical protein content to help people meet their daily protein needs through diet.

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    Protein-Guide

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    This document provides a protein food guide that categorizes foods into high, medium, and low protein sources. High protein foods contain 10 or more grams of protein per serving, such as beef, chicken, fish, nuts, and dairy. Medium protein foods have 4-9 grams of protein per serving, including eggs, yogurt, beans, and lentils. Low protein foods provide less than 4 grams of protein, like bread, vegetables, rice, and fruits. The guide lists many common foods and their typical protein content to help people meet their daily protein needs through diet.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    68 views2 pages

    Protein Guide

    Uploaded by

    Pamela Tate
    This document provides a protein food guide that categorizes foods into high, medium, and low protein sources. High protein foods contain 10 or more grams of protein per serving, such as beef, chicken, fish, nuts, and dairy. Medium protein foods have 4-9 grams of protein per serving, including eggs, yogurt, beans, and lentils. Low protein foods provide less than 4 grams of protein, like bread, vegetables, rice, and fruits. The guide lists many common foods and their typical protein content to help people meet their daily protein needs through diet.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Protein Food Guide

    High-protein food sources Medium-protein food sources


    (10 grams or more of protein per serving) (4–9 grams or more of protein per serving)

    Serving Grams of Serving Grams of


    Food Food size protein
    size protein
    Meat Meat/Eggs

    Beef, ground, 80% lean 3 ounce 20 Egg, substitute ¼ cup 6


    Egg, whole, large 1 large 6
    Beef, ground, 97% lean 3 ounce 22
    Hot dog 1 (hot dog) 6
    Beef (top round, bottom round) 3 ounce 24-26
    Meat, deli sliced (ham, turkey,
    Beef, roast beef 3 ounce 23 3 slices 6-8
    chicken)
    3.5 ounce Dairy
    Chicken, breast 29
    (½ breast)
    Cheese, American 1 ounce 5
    Chicken (white, dark) 3 ounce 20-22
    Ice cream, vanilla soft serve ½ cup 4
    Fish (fried) 3 ounce 15
    Milk, 2% ½ cup 4
    Lamb (leg) 3 ounce 22 Milk, evaporated, canned ½ cup 9
    1 can Pudding, prepared with milk ½ cup 4.5
    Sardines, with bone 23
    (3.75 ounce)
    1 container
    Pork, tenderloin 3 ounce 22 Yogurt, plain, whole milk 6
    (6 ounce)
    Crab 3 ounce 15 Plant/Grains
    Crab, Alaska 1 leg 22 Beans, kidney (canned) ½ cup 7

    Tuna (light, in water) 3 ounce 21.7 Beans, baked (canned) ½ cup 6

    Turkey, (white, dark) 3 ounce 24-26 Lentils ½ cup 9


    Peas ½ cup 4
    Clams, fried 20 small 27
    Nuts, cashews, walnuts,
    Cod, Atlantic 3 ounce 19 1 ounce 4
    mixed
    Haddock 1 fillet 30 Nuts, peanuts, pistachios,
    1 ounce 6
    almonds
    Salmon, fresh 3 ounce 19
    Seeds, sunflower 1 ounce 5
    Pollock 3 ounce 21
    Seeds, pumpkin 1 ounce 8
    Shrimp 3 ounce 20
    Soybeans (edamame) ½ cup 9
    Dairy
    Soy, milk 1 cup 6
    Cheese, cottage (1% milkfat) 4 ounce 14 Tofu, firm ¼ cup 9
    Cheese, mozzarella ½ cup 12 Peanut butter, chunky 2 tbsp 8
    Plant/Grains 1 small bagel
    Bagel 7
    (3½ inch diameter)
    Veggie/soy patty 1 patty 11
    Roll, hamburger or hotdog 1 roll 4
    Spaghetti 1 cup 13
    Muffin, English 1 muffin 4
    Cereal, granola ½ cup 6
    Protein Food Guide

    Low-protein food sources


    (Less than 4 grams of protein per serving)

    Serving Grams of Serving Grams of


    Food Food
    size protein size protein

    Dairy Cereal, raisin bran 1 cup 4

    Cheese, parmesan 2 tablespoon 3 Corn, kernel ½ cup 2

    Cheese, cream 1 tablespoon 1 Cream of wheat 1 cup 4

    Cream, light or half & half Collard Greens ½ cup 3


    2 tablespoon 1
    (fat free) Muffin, Blueberry 1 small 3
    Sour cream ½ cup 3 Mushrooms, canned ½ cup 1
    Yogurt, frozen, vanilla ½ cup 3 Oatmeal, dry ⅓ cup 4
    Plant/Grains Pancake (4-inch) 1 each 2
    Beans, green/yellow snap ½ cup 1 Peas, green, canned ½ cup 4
    Beets, canned ½ cup slices 1 Potato, baked with skin 1 medium 4
    1 each (large 6 ½ Rice, brown ½ cup 3
    Bread, pita 5
    inch)
    Rice, wild ½ cup 3
    Bread, white wheat 1 slice 3
    Spinach, cooked ½ cup 3
    Broccoli, cooked ½ cup, chopped 2
    Tomato sauce ½ cup 2
    Brussels sprouts ½ cup 1
    Tortilla, flour 1 tortilla 4
    Cauliflower, chopped ½
    ½ cup 1
    pieces

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