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Protein Sources

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  • sun_fish
    sun_fish Posts: 864 Member
    Thanks so much for putting this together! It's a great list that I know I will be referring to for ideas. :flowerforyou:
  • sarahz5
    sarahz5 Posts: 1,363 Member
    I've been looking for exactly this. You are wonderful, thank you!
  • TheDevastator
    TheDevastator Posts: 1,626 Member
    oh yeah spinach is the best.
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    So handy! Thanks
  • extraordinary_machine
    extraordinary_machine Posts: 3,028 Member
    Great list! Thanks, Sara!
  • brewitzer
    brewitzer Posts: 25 Member
    This is, once again, awesome Sara! Thank you!!! As far as peanut butter goes, for you lovers out there (I am too), I found PB2 in the grocery store's health food section....almost no fat and still 5 gms of protein!!! Not as sweet but still satisfies that craving!! :smile:
  • Iron_Feline
    Iron_Feline Posts: 10,750 Member
    bumping so I can print this out.

    Thanks :flowerforyou:
  • fluffywelshsheep
    fluffywelshsheep Posts: 26 Member
    great thank

    Also thanks for the bump too
  • likeschocolate
    likeschocolate Posts: 368 Member
    Thanks, this is useful.
  • RoseDarrett
    RoseDarrett Posts: 355 Member
    Thank you!!!Much appreciated!
  • Jullessi
    Jullessi Posts: 38
    This is fantastic, I really struggle to find 140g of protein each day, but dont want to rely too heavily on bars and shakes. This should really help. Thank you
  • nursekern
    nursekern Posts: 132 Member
    Thanks! Great list!
  • PriceK01
    PriceK01 Posts: 834 Member
    How did I miss this thread before? Thanks, Sara! I can't see the picture from work, but will copy pasta the list :)
  • SRH7
    SRH7 Posts: 2,037 Member
    Bumping to stick on my fridge. I always struggle to hit my protein.
  • towens00
    towens00 Posts: 1,033 Member
    Thank you!
  • patelgavu
    patelgavu Posts: 1 Member
    Thank you.
  • Zaniejane
    Zaniejane Posts: 329 Member
    Check out the mushrooms and the spinach! I'm surprised the kale wasn't higher, I have so much kale growing in my garden this summer but no spinach.
  • sunshineanstars
    sunshineanstars Posts: 109
    Bump
  • cicisiam
    cicisiam Posts: 491 Member
    Bump[..thank you for the data:flowerforyou:
    There are many threads started by people that are asking how to get more protein in their diet. Below is a list of good sources, ranked by the amount of calories per gram of protein, and split between meat, vegetarian friendly and vegan friendly. The stats are for generic sources and are uncooked/unprepared. This is not intended to be an exhaustive list, just something that can be used for reference. Oh, and bacon has pretty terrible stats..but...it's bacon and had to be included!

    The chart is an image as it is easier to format, but I have included the list below in case anyone wants to copy pasta.

    bfb609df-ad30-4e88-8b2f-a34ab95f0d8b_zps4c0f3fd2.jpg

    Calories per gram protein:

    Veg*ns keep out
    Tuna - canned (water/drained) 4.6
    Cod - fresh 4.6
    Chicken Breast (meat only) 4.8
    Turkey - white meat 4.9
    Pork chops - trimmed 5.1
    Tilapia 5.1
    Sea Bass - fresh 5.2
    Shrimp 5.3
    Halibut 5.3
    Tuna - fresh 6.1
    Beef lean (trimmed) 7.7
    Salmon - fresh/farmed 10.3
    Lamb - trimmed 10.5
    Beef Jerky 11.7
    Bacon - cured 42.7

    Vegetarian friendly
    Eggs - whites only 4.4
    Whey Isolate - standard 5.2
    Greek yogurt - 0% 5.7
    Cottage Cheese - non fat 7.2
    Milk - skim 10.3
    Mozzarella - part-skim 10.6
    Eggs - whole 11.0
    Milk - 2% 16.7

    Vegan friendly
    Plant-based protein powder (RawFusion) 5.5
    Seitan - generic 5.7
    Mushrooms - raw 7.3
    Spinach - raw 7.7
    Nutitional Yeast 8.6
    Tofu - firm 8.8
    Edamame - shelled fresh 11.1
    Lentils - dry 13.6
    Brussell Sprouts 14.3
    Beans - kidney 14.7
    Kale - raw 16.7
    Hemp Seeds - hulled 18.0
    Quinoa - dry 26.3
  • kyodi
    kyodi Posts: 376 Member
    bump

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