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Protein Sources

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  • ferocityturbine
    ferocityturbine Posts: 110 Member
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    Bump because it's an awesome resource :smile:
  • balancedbrunette
    balancedbrunette Posts: 530 Member
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    amazing resource, thank you.
  • fat2strongbeth
    fat2strongbeth Posts: 735 Member
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    Thank you for posting this!! I've been struggling with increasing my protein.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Dafuq is photobucket on?
  • jen_zz
    jen_zz Posts: 1,011 Member
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    bump to save this info
  • junlex123
    junlex123 Posts: 81 Member
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    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
    cicisiam Posts: 491 Member
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    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.

    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
  • whierd
    whierd Posts: 14,025 Member
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    Nevermind, found it Sara. :tongue:
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Nevermind, found it Sara. :tongue:

    lol - was just coming here to get the link. =)
  • MrsMX
    MrsMX Posts: 98
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    Very Handy

    Thank you :))x
  • lwoodroff
    lwoodroff Posts: 1,431 Member
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    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
    lwoodroff Posts: 1,431 Member
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    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
    MstngSammy Posts: 436 Member
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    Awesome Thanks!
  • retirehappy
    retirehappy Posts: 4,754 Member
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    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:

    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
    allaboutthecake Posts: 1,533 Member
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    tagging (cuz short memory)
  • epigirrl
    epigirrl Posts: 54 Member
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    Tagging for easy return trip.
  • retirehappy
    retirehappy Posts: 4,754 Member
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    So this can be found easily again.

    Love this Group for all the awesomeness to be found here.
  • twixlepennie
    twixlepennie Posts: 1,074 Member
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    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
    fishergal5 Posts: 50 Member
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    Surprised with the mushrooms! I love 'em. Thanks for the info.
  • tralala99
    tralala99 Posts: 28 Member
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    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.

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