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    Protein Food

    Uploaded by

    bixap61812

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Protein Food

    Uploaded by

    bixap61812
    11 views2 pages

    Original Title

    protein food

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    11 views2 pages

    Protein Food

    Uploaded by

    bixap61812

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    FOOD AND ITS PROTEIN CONTENT:

    FOOD SERVING CALORI PROTEI


    E N (g)
    COOKED Lentils ½ cup 101 9
    LEGUMES
    black Beans ½ cup 114 8
    pinto Beans ½ cup 123 8
    red Kidney Beans ½ cup 112 8
    black-eyed Peas ½ cup 100 7
    chickpeas ½ cup 134 7
    SOY FOODS tempeh ½ cup 160 16
    veggie burger 1-70gms 124 11
    Tofu ½ cup 94 10
    Soymilk 1 cup 132 8
    VEGETABLES broccoli 1 cup 40 4.6
    brussel sprouts 1 cup 60 4
    cauliflower 1 cup 60 4.8
    Spinach 1 cup cooked 42 5.4
    mushrooms 1 cup cooked 42 3.4
    peas ½ cup cooked 67 5
    Potato 8oz (227gms) 210 4.4
    artichoke 1 medium 100 4
    cooked
    GRAINS long grain brown rice 1 cup 150 4
    Corn ½ cup 89 2.7
    Oats 1/4 dry cup 152 6.5
    Barley 1/4 dry cup 163 5.75
    buckwheat 1/4 dry cup 146 5.75
    bread (whole wheat) 1 slice 80 2.5
    pasta (whole wheat) 1oz (28.4gms) 105 4.5
    SEEDS flax seeds 1oz (28.4gms) 140 6
    pumpkin seens 1oz (28.4gms) 159 9
    sunflower seeds 1oz (28.4gms) 140 6
    chia seeds 1oz (28.4gms) 138 5
    NUTS peanut butter 2 table spoons 188 7
    almonds 1oz (28.4gms) 163 6
    pistachios 1oz (28.4gms) 160 6
    hazelnuts 1oz (28.4gms) 181 4
    walnuts 1oz (28.4gms) 185 4
    Cashew 1oz (28.4gms) 98 3
    DAIRY milk (skim) 1 cup 90 9
    cheese (mozzarella, nonfat) ½ cup 90 18
    cheese (parmesan, nofat) 2 table spoons 75 10
    cheese (cheddar) 1oz (28.4gms) 114 7
    cheese (american, nofat) 2 slices 80 12
    cottage cheese 5oz 100 17.5
    (141.75gms)
    yogurt 8oz (227gms) 100 8
    FRUIT Guava 1 cup 4.2
    avacado 1 cup 4
    jackfruit 1 cup 3
    dried apricots 1 cup 2.2
    Kiwi 1 cup 2.1
    blackberries 1 cup 2
    NON-VEG beef,fillet steak, lean 120gms 235 36
    chicken bone-less, cooked, 120gms 224 34
    lean
    turkey, breast, baked, lean 120gms 186 35
    pork, boneless, cooked, lean 120gms 204 37
    ham, non-canned, lean and 1 slice 36 4
    fat
    fish, steamed 150gms 187 36
    Oysters 1 dozen 44 7
    Lobster 4oz 111 23.2
    egg white 6 102 21
    egg whole 1 75 6.3
    POWDER Whey 2 scoops 180 40-45

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