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HIGH PROTEIN FOODS

Posted by Darryl Virgiawan on September 14, 2009

Foods like eggs, milk, spinach, soybean, quinoa, meat, fish, whole grains, rice, beans, legumes, corn, oats, peas and peanut butter are good sources of high protein foods.

The table gives the protein content of foods. You should eat foods high in protein to remove your protein deficiency.

LIST I  ( Vegetarian List )

Vegetables and Beans

Description

Weight
(g)

Measure

Content per
Measure
(g)

Alfalfa seeds, sprouted, raw

33

1 cup

1.32

Artichokes, (globe or French), cooked, boiled, drained, without salt

120

1 medium

4.18

Asparagus, canned, drained solids

72

4 spears

1.54

Asparagus, cooked, boiled, drained

60

4 spears

1.55

Asparagus, frozen, cooked, boiled, drained, without salt

180

1 cup

5.31

Avocados, raw, California

28.35

1 oz

0.60

Avocados, raw, Florida

28.35

1 oz

0.45

Beans, baked, canned, plain or vegetarian

254

1 cup

12.17

Beans, baked, canned, with franks

259

1 cup

17.48

Beans, baked, canned, with pork and sweet sauce

253

1 cup

13.43

Beans, baked, canned, with pork and tomato sauce

253

1 cup

13.05

Beans, black, mature seeds, cooked, boiled, without salt

172

1 cup

15.24

Beans, Cowpeas (Blackeyes), immature seeds,  boiled, without salt

165

1 cup

5.23

Beans, Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt

170

1 cup

14.43

Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,

172

1 cup

13.30

Beans, great northern, mature seeds, cooked, boiled, without salt

177

1 cup

14.74

Beans, Kidney beans, red, mature seeds, canned

256

1 cup

13.44

Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt

177

1 cup

15.35

Beans, Lima beans, large, mature seeds, canned

241

1 cup

11.88

Beans, Lima beans, large, mature seeds, cooked, boiled, without salt

188

1 cup

14.66

Beans, Mung beans, mature seeds, sprouted, cooked, boiled,  without salt

124

1 cup

2.52

Beans, Mung beans, mature seeds, sprouted, raw

104

1 cup

3.16

Beans, Navy beans, mature seeds, cooked, boiled, without salt

182

1 cup

15.83

Beans, Pinto beans, mature seeds, cooked, boiled, without salt

171

1 cup

14.04

Soybeans, mature cooked, boiled, without salt

180

1 cup

22.23

Soybeans, green, cooked, boiled, drained, without salt

172

1 cup

28.62

Beans, Snap beans, green, canned, regular pack, drained solids

135

1 cup

1.55

Beans, Snap beans, green, cooked, boiled, drained, without salt

125

1 cup

2.36

Beans, White beans, mature seeds, canned

262

1 cup

19.02

Beet greens, cooked, boiled, drained, without salt

144

1 cup

3.70

Beets, canned, drained solids

170

1 cup

1.55

Broccoli, raw

88

1 cup

2.62

Broccoli, cooked, boiled, drained, without salt

156

1 cup

4.65

Beets, cooked, boiled, drained

170

1 cup

2.86

Beets, cooked, boiled, drained

50

1 beet

0.84

Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt

170

1 cup

2.65

Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt

119

1 cup

1.79

Cabbage, cooked, boiled, drained, without salt

150

1 cup

1.53

Cabbage, raw

70

1 cup

1.01

Cabbage, red, raw

70

1 cup

0.97

Cabbage, Savoy, raw

70

1 cup

1.40

Carrots, baby, raw

10

1 medium

0.08

Carrots, cooked, boiled, drained, without salt

156

1 cup

1.70

Carrots, frozen, cooked, boiled, drained, without salt

146

1 cup

1.74

Carrots, raw

110

1 cup

1.13

Cauliflower, cooked, boiled, drained, without salt

124

1 cup

2.28

Cauliflower, frozen, cooked, boiled, drained, without salt

180

1 cup

2.90

Cauliflower, raw

100

1 cup

1.98

Celery, cooked, boiled, drained, without salt

150

1 cup

1.25

Celery, raw

120

1 cup

0.90

Corn, sweet, white, cooked, boiled, drained, without salt

77

1 ear

2.56

Corn, sweet, yellow, canned, cream style, regular pack

256

1 cup

4.45

Corn, sweet, yellow, canned, vacuum pack, regular pack

210

1 cup

5.06

Corn, sweet, yellow, cooked, boiled, drained, without salt

77

1 ear

2.56

Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt

164

1 cup

4.51

Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt

63

1 ear

1.96

Cucumber, peeled, raw

119

1 cup

0.68

Cucumber, with peel, raw

104

1 cup

0.72

Dandelion greens, cooked, boiled, drained, without salt

105

1 cup

2.10

Endive, raw

50

1 cup

0.63

Garlic, raw

3

1 clove

0.19

Lentils, mature seeds, cooked, boiled, without salt

198

1 cup

17.86

Lettuce, cos or romaine, raw

56

1 cup

0.91

Lettuce, iceberg (includes crisphead types), raw

55

1 cup

0.56

Lettuce, looseleaf, raw

56

1 cup

0.73

Mushrooms, canned, drained solids

156

1 cup

2.92

Mushrooms, cooked, boiled, drained, without salt

156

1 cup

3.39

Mushrooms, raw

70

1 cup

2.03

Mushrooms, shiitake, cooked, without salt

145

1 cup

2.26

Mushrooms, shiitake, dried

3.6

1 mushroom

0.34

Mustard greens, cooked, boiled, drained, without salt

140

1 cup

3.16

Okra, cooked, boiled, drained, without salt

160

1 cup

2.99

Okra, frozen, cooked, boiled, drained, without salt

184

1 cup

3.83

Olives, ripe, canned (small-extra large)

22

5 large

0.18

Onions, cooked, boiled, drained, without salt

210

1 cup

2.86

Onions, dehydrated flakes

5

1 tbsp

0.45

Onions, raw

110

1 whole

1.28

Onions, spring or scallions (includes tops and bulb), raw

100

1 cup

1.83

Parsley, raw

10

10 sprigs

0.30

Parsnips, cooked, boiled, drained, without salt

156

1 cup

2.06

Peas, edible-podded, cooked, boiled, drained, without salt

160

1 cup

5.23

Peas, edible-podded, frozen, cooked, boiled, drained, without salt

160

1 cup

5.60

Peas, green, canned, regular pack, drained solids

170

1 cup

7.51

Peas, green, frozen, cooked, boiled, drained, without salt

160

1 cup

8.24

Peas, split, mature seeds, cooked, boiled, without salt

196

1 cup

16.35

Peppers, hot chili, green, raw

45

1 pepper

0.90

Peppers, hot chili, red, raw

45

1 pepper

0.90

Peppers, sweet, green, cooked, boiled, drained, without salt

136

1 cup

1.25

Peppers, sweet, green, raw

149

1 cup

1.33

Peppers, sweet, green, raw

119

1 pepper

1.06

Peppers, sweet, red, cooked, boiled, drained, without salt

136

1 cup

1.25

Peppers, sweet, red, raw

119

1 pepper

1.06

Potato pancakes, home-prepared

76

1 pancake

4.68

Potato, baked, flesh and skin, without salt

202

1 potato

5.05

Potatoes, baked, flesh, without salt

156

1 potato

3.06

Potatoes, boiled, cooked in skin, flesh, without salt

136

1 potato

2.54

Potatoes, boiled, cooked without skin, flesh, without salt

135

1 potato

2.31

Potatoes, boiled, cooked without skin, flesh, without salt

156

1 cup

2.67

Potatoes, hashed brown, home-prepared

156

1 cup

3.78

Pumpkin, canned, without salt

245

1 cup

2.70

Pumpkin, cooked, boiled, drained, without salt

245

1 cup

1.76

Radishes, raw

4.5

1 radish

0.03

Spinach, canned, drained solids

214

1 cup

6.01

Spinach, cooked, boiled, drained, without salt

180

1 cup

5.35

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

190

1 cup

5.97

Spinach, raw

30

1 cup

0.86

Squash, summer, all varieties, cooked, boiled, drained, without salt

180

1 cup

1.64

Squash, summer, all varieties, raw

113

1 cup

1.33

Squash, winter, all varieties, cooked, baked, without salt

205

1 cup

1.82

Squash, winter, butternut, frozen, cooked, boiled, without salt

240

1 cup

2.95

Sweet potato, canned, syrup pack, drained solids

196

1 cup

2.51

Sweet potato, canned, vacuum pack

255

1 cup

4.21

Sweet potato, cooked, baked in skin, without salt

146

1 potato

2.51

Sweet potato, cooked, boiled, without skin, without salt

156

1 potato

2.57

Tomatoes, red, ripe, canned, stewed

255

1 cup

2.42

Tomatoes, red, ripe, canned, whole, regular pack

240

1 cup

2.21

Tomatoes, red, ripe, raw, year round average

180

1 cup

1.53

Tomatoes, red, ripe, raw, year round average

17

1 cherry tomato

0.14

Tomatoes, red, ripe, raw, year round average

123

1 tomato

1.05

Tomatoes, sun-dried

2

1 piece

0.28

Tomatoes, sun-dried, packed in oil, drained

3

1 piece

0.15

Watermelon, raw

286

1 wedge

1.77

Protein content of other Vegetarian Foods High in Protein

Description

Weight
(g)

Measure

Content per
Measure
(g)

Buckwheat flour, whole-groat

120

1 cup

15.14

Buckwheat groats, roasted, cooked

168

1 cup

5.68

Bulgur, cooked

182

1 cup

5.61

Bulgur, dry

138

1 cup

11.70

Cornmeal, degermed, enriched, yellow

140

1 cup

17.21

Cornmeal, whole-grain, yellow

122

1 cup

9.91

Noodles, chinese, chow mein

45

1 cup

3.77

Oat bran, cooked

219

1 cup

7.03

Oat bran, raw

94

1 cup

16.26

Peanut butter, smooth style, with salt

16

1 tbsp

4.03

Quinoa, cooked

1 cup

11

Rice, brown, long-grain, cooked

125

195

5.03

Rice, white, long-grain, regular, cooked

158

195

4.25

Rice, white, long-grain, regular, raw, enriched

158

185

13.19

Spaghetti, cooked, enriched, without added salt

140

1 cup

6.68

Spaghetti, whole-wheat, cooked

140

1 cup

7.46

Spaghetti, whole-wheat, cooked

140

1 cup

7.46

Tempeh

225

1 cup

31

Tofu, firm, prepared with calcium sulfate and magnesium chloride

81

1/4 block

6.51

Tofu, firm, prepared with calcium sulfate and magnesium chloride

120

1 piece

7.86

Wheat flour, white, all-purpose, enriched, bleached

125

1 cup

12.91

Veggie burger

1 patty

1 patty

5-24

Wheat flour, whole-grain

125

1 cup

16.44

Wheat flour, white, bread, enriched

125

137

16.41

Whole wheat bread

2 slices

2 slices

5

Source: USDA Nutrient Database for Standard Reference

From the above table you can chose foods high in protein. Notice that there are many food choices that are high in protein such as beans, soybean, wheat flour and oat bran.

LIST II ( With Meat )
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
Beans (including soy)
  • 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

LIST III ( No red meat )

This list of high protein foods is designed for optimum nutrition and good health.

You’ll notice that, although the fat count is included, there’s no listing for saturated fat. This is because the high protein foods included below are low in saturated fat.

For example, there’s no red meat on this list of high protein foods. The reason is simple. Red meat is generally high in saturated fat and has also been shown to increase inflammation, which can cause pain, suffering and numerous health problems.

BEANS

FOOD

AMOUNT

CALORIES

PROTEIN

CARBS

FAT

Black beans

1/2 cup cooked

113

7.6

20.4

.5

Garbanzo (chickpeas)

1/2 cup cooked

134

7.3

22.5

2.1

Kidney beans

1/2 cup cooked

112

7.6

20.1

.4

Lentil beans

1/2 cup cooked

115

8.9

19.9

.4

Lima beans

1/2 cup cooked

108

7.3

19.6

.4

Navy beans

1/2 cup cooked

129

7.9

24.0

.5

Soybeans (edamame)

1/2 cup cooked

127

11.1

10.0

5.8

Tofu

1/2 cup fresh

94

10.0

2.3

5.9

DAIRY 

FOOD

AMOUNT

CALORIES

PROTEIN

CARBS

FAT

Cheddar cheese

1 ounce

114

  7.1

  .4

9.4

Cottage cheese

1/2 cup

110

14.0

3.1

5.0

Cottage cheese, lowfat

1/2 cup

  90

16.0

3.0

1.0

Egg

1 large

  75

  6.3

0

5.0

Milk, lowfat

1 cup

121

  8.1

11.7

4.7

Milk, skim

1 cup

  86

  8.4

11.8

  .4

Muenster cheese

1 ounce

104

  6.7

  .3

8.5

Swiss cheese

1 ounce

107

  8.1

1.0

7.8

Yogurt, lowfat

1 cup

144

11.9

16

3.5

Yogurt, nonfat

1 cup

127

13.0

17.4

  .4

FISH

FOOD

AMOUNT

CALORIES

PROTEIN

CARBS

FAT

Anchovies, in water

1 ounce

37

5.8

0

1.4

Halibut

3 ounces

93

17.7

0

2.0

Mackerel

3 ounces

180

15.8

0

11.8

Salmon

3 ounces

121

16.9

0

5.4

Sardines, in water

1 can

130

22.0

0

5.0

Tuna, tongol

1/4 cup

70

16.0

0

0

GRAINS

FOOD

AMOUNT

CALORIES

PROTEIN

CARBS

FAT

Oatmeal, rough cut

1 cup

145

6.0

25.2

2.4

Pancake, buckwheat

1 4" diameter

54

1.8

6.4

2.2

Pancake, whole wheat

1 4" diameter

74

3.4

8.8

3.2

Popcorn, dry

1 cup

54

1.8

10.7

.7

Rice, brown, cooked

1/2 cup

108

2.4

22.8

.8

Rye bread

1 slice

56

2.1

12

.3

Whole wheat bread

1 slice

56

2.4

11

.7

POULTRY

FOOD

AMOUNT

CALORIES

PROTEIN

CARBS

FAT

Chicken breast

4 ounces

193

29.3

0

7.6

Chicken, light meat, no skin

4 ounces

196

35.1

0

5.1

Chicken, dark meat, no skin

4 ounces

232

31.0

0

5.1

Turkey, light meat, no skin

4 ounces

178

33.9

0

3.7

Turkey, dark meat, no skin

4 ounces

212

32.4

0

8.2

LIST IV  ( Nutrition basics for bodybuilding )

There are 3 macronutrients that the human body needs in order to function properly.

Carbohydrates :
Carbohydrates are your body’s main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:
      1) It grabs the carbohydrates and either stores them in the muscle or stores them as fat.
     2) It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair.

Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.

Now that we have talked about the importance of having just the right amount of carbohydrates, let’s talk about which are the best sources of carbohydrates.

Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates. There are two types :
Complex Carbohydrates :
   1) Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.
   2) Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.
Simple Carbohydrates :
Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.

Protein
Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.

Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.
Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

Healthy Fats
All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.
There are three types of fats: Saturated, polyunsaturated, and monounsaturated.
     1) Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated. 
     2) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.
     3) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.

Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).

Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat.

Water
Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water. Water is good for the following reasons :

    1) Over 65% of your body is composed of water (most of the muscle cell is water). 
    2) Water cleanses your body from toxins and pollutants that would get you sick. 
    3) Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes. 
    4) Water helps lubricate the joints. 
    5) When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
    6) Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
     7) Cold water increases your metabolism.
In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.

Taken from : Hugo Rivera, About.com’s Bodybuilding Guide and ISSA Certified Fitness Trainer.

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