Proteins : where to find them

Options
PercivalHackworth
PercivalHackworth Posts: 1,437 Member
in Food and Nutrition
A small post about the proteins - I always found hard to hit my daily intakes of proteins compared to both fat and carbs - so here is a list I've been able to gather

Meats (grams of proteins per 100 grams)
Chicken filet : 20g
Sliced chicken : 20g # Note : Beware of the salt used in order to preserve the chicken
Turkey : 20g
Rost Turkey : 22g # Note: Beware of the salt
Poultry gizzards : 24g
Chicken liver : 25g # Note : Beware of the iron
Chicken knacks : 13g # Note : Beware of salt + fat
White ham : 20g
Steak 5% : 20g

Fishes
Scrob (frozen filet) : 17g
Colin (frozen filet) : 15g
Sardine in oil : 22g #Note : Much fat + Bisphenol
Salmon (frozen filet) : 20g
Surimi : 8,4g #Note : Beware of the carbs (almost 1:1)
Tuna (frozen steak) : 26g #Note : beware of the heavy metals
Tuna (canned) : 27g

Dairies
Emmenthal cheese : 29g # Note : Beware of the fat
White cheese 0% : 8h # Note : Beware of the lactose
Semi-skimmed milk : 3,1 g # Note : Beware of the lactose
0% yogurt : 4g # Note : Beware of the lactose
Soya yogurt : 4g

Starchy food and stuff
Eggs : 13g # Note : Beware of the fat
Oatmeals : 11g
Whole bread : 10g #Note : Beware of the gluten
Whole spaghettis : 12,5 #Note : Beware of the gluten
Rice : 8g
Green lentils : 24g
Split peas : 23g


voila... no more excuse for you :smile:

Replies

  • Lolli1986
    Lolli1986 Posts: 500 Member
    Options
    wow, green lentils are off the scale!

    all my favourites :) no wonder i'm a muscley girl ;)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Options
    hehe, their profile is fantastic ;-)
    http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

    edit : Lentils ,not lens :D
  • ST99000722
    ST99000722 Posts: 204 Member
    Options
    thanks ! I have trouble hitting my protein , this will certainly help :)
  • Toddrific
    Toddrific Posts: 1,114 Member
    Options
    you should probably put greek yogurt in there, ~23g protein
  • Lyra89
    Lyra89 Posts: 674 Member
    Options
    Wow, didn't know lentils were so high! Thanks for the post!

    I'd also reccommend Quinoa - a grain/seed - 14g protein per 100g cooked!
  • flausa
    flausa Posts: 534 Member
    Options
    100g prawns = 14g protein (and only 60 calories)
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Options
    Good list, but why are we "bewaring" of fat and salt again? I forgot.
  • douglasmobbs
    douglasmobbs Posts: 563 Member
    Options
    They are not big contributors, but broccoli, spinach and mushrooms are great choices for veg.

    As I am eating the veg for other nutrition I look at the protein as bonus.

    100g gives

    Broccoli 3g for 34 cals
    Spinach 3g for 23 cals
    Mushrooms 3g for 22 cals
  • MintMilk
    MintMilk Posts: 2 Member
    Options
    Cool, thank you for this list! :D
  • Aperture_Science
    Aperture_Science Posts: 840 Member
    Options
    Good list, but why are we "bewaring" of fat and salt again? I forgot.

    ^^agree

    Also consider bioavailability:

    http://en.wikipedia.org/wiki/PDCAAS
  • secretlobster
    secretlobster Posts: 3,566 Member
    Options
    Cottage cheese should be on there!
  • islandjumper
    islandjumper Posts: 369 Member
    Options
    Lentils are great...but they they aren't a complete protein...you have to mix it with some kind of grain to get all the amino acids needed to make the complete protein your body needs...same with most beans, nuts and grain. There are only a few complete protein from a plant based source...like soy, and I believe quinoa as well.
  • UponThisRock
    UponThisRock Posts: 4,522 Member
    Options
    anything that had a mother
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Options
    Thanks for all the feedback guys - I can't edit the first post :)
  • danaelizas
    danaelizas Posts: 22 Member
    Options
    Great list! :smile:

    Add sunflower seeds. Protein: 23.4g Carbs: 18.6g Fat: 47.5g (Good fat like Olive oil) :wink:
  • HealthyBodySickMind
    HealthyBodySickMind Posts: 1,207 Member
    Options
    bump
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    Options
    bump!!!!!!! This should go in the MPF FAQ

Categories