Protein Sources

Jullessi

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

Thanks! Great list!

PriceK01

How did I miss this thread before? Thanks, Sara! I can't see the picture from work, but will copy pasta the list

SRH7

Bumping to stick on my fridge. I always struggle to hit my protein.

towens00

Thank you!

patelgavu

Thank you.

Zaniejane

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

Bump

cicisiam

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.



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

bump

ferocityturbine

Bump because it's an awesome resource

balancedbrunette

amazing resource, thank you.

fat2strongbeth

Thank you for posting this!! I've been struggling with increasing my protein.

Sarauk2sf

Dafuq is photobucket on?

jen_zz

bump to save this info

junlex123

If you're not a fan of the texture of cottage cheese, quark's a good source as well.

The brand I use (Meadow Churn - UK brand): 139g of Quark = 100 calories worth. 100 calories worth contains 18.75g of protein. That makes it 5.3cal/g of protein.

Availability in NA might be an issue though.

cicisiam

Bump

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.



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

whierd

Nevermind, found it Sara.

Sarauk2sf

Nevermind, found it Sara.

lol - was just coming here to get the link.

MrsMX

Very Handy

Thank you )x

lwoodroff

I love mushroom and spinach, but the bulk might be a challenge to get the protein in decent quantities! Sara, do you know if cooking affects anything (I suspect not, but a pound of spinach cooked has rather less volume

Ooh, I just remembered I have a whole bag of frozen spinach cubes at home. Time to do something creative I think..

lwoodroff

ha ha, just knocked up a 'thing' with 2 packs of mushrooms, a pack of frozen chopped onions, a pack and a bit of frozen spinach, a tub of light philadelphia and some nutmeg, salt and pepper..giving 6 generous 325g portions 219 cals, 14g protein and 13g fat.. I reckon it would make a very nice topping for baked potato, pasta or mix in with some cooked quinoa or similar. yum!

MstngSammy

Awesome Thanks!

retirehappy

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!!

I also found PB2 and it is a great addition in smoothies to up the protein (5g per 2 TB) and it also bumps up the fiber (2 g per 2 TB) another hard number for me to hit. At 45 cals per 2 TB, this is fast becoming a staple in my diet.

I had been not eating nut butter because of the high fat, and I am not fatphobic either, it just really adds up so quickly.

allaboutthecake

tagging (cuz short memory)

epigirrl

Tagging for easy return trip.

retirehappy

So this can be found easily again.

Love this Group for all the awesomeness to be found here.

twixlepennie

Great list thanks! I've cut out eggs over the past few months, due to overeating them during weight loss and getting sick of them, but it's time to add them back in-I didn't realize they were so high in protein!

fishergal5

Surprised with the mushrooms! I love 'em. Thanks for the info.

tralala99

I was just about to ask this question -- I'm glad I thought to look back a while to see if it had already been addressed. Bumping this up now cause it's such a great resource, other people new to the group might want to see it.