protien chart
Foods High in Protein
Shortcut: An ounce of meat or fish has approximately 7 grams of protein.Beef
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
Chicken
- Chicken breast, 3.5 oz - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
Fish
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can - 40 grams of protein
Pork
- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
- Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup - 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons - 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 19 grams
- Flax seeds – ¼ cup – 8 grams
I owed it to myself to research the duodenal switch before consenting to any other weight loss surgery and so do you. Check out DSFacts.com and DuodenalSwitch.com for more information. Remember think twice, cut once, revisions are risky and revision surgeons are rare.
DS Lab Rats
DS Lab Rats
gotta get that 100 g of protein in everyday!
Glad it helps!
I owed it to myself to research the duodenal switch before consenting to any other weight loss surgery and so do you. Check out DSFacts.com and DuodenalSwitch.com for more information. Remember think twice, cut once, revisions are risky and revision surgeons are rare.
DS Lab Rats
DS Lab Rats
Vicki,
100 grams of protein a day?!?! 
I have to tell ya, your WLS and diet is VERY fascinating! I'm not sure I would have wanted anything more invasive than the band but I'm enjoying watching and learning! You are an inspiration and as far as this KY board goes I suppose you're a pioneer too!!
I have to tell ya, your WLS and diet is VERY fascinating! I'm not sure I would have wanted anything more invasive than the band but I'm enjoying watching and learning! You are an inspiration and as far as this KY board goes I suppose you're a pioneer too!! ~BECKA~ Start - 254 / Current - 172.6 / Goal - 160
Just another Bariatric Babe!!
Just another Bariatric Babe!! Thanks Becka - I am hardly a pioneer though, the DS has been around for over 20 years and the first DS patient is still doing well. I wouldn't call the DS less invasive than the lap band, we both had to go through surgery - but the DS is definitely more extensive. I knew if I had to follow a diet I would fail and I couldn't face failure again. The DS isn't for everyone but it has worked for me. I just have to take my vitamins and make sure I get my protein in every day. Losing weight has never been easier. Thanks for saying I'm an inspiration but really I was just determined to beat obesity enough to take the risk of surgery just like the rest of you. I'm really glad I did and I love this KY board - can't wait to meet you guys!
I owed it to myself to research the duodenal switch before consenting to any other weight loss surgery and so do you. Check out DSFacts.com and DuodenalSwitch.com for more information. Remember think twice, cut once, revisions are risky and revision surgeons are rare.
DS Lab Rats
DS Lab Rats
I will succeed.
Vicki, this protein chart is so great!!! Copied it and putting it on fridge- Thanks! and thank you Kysunflower for posting the question.
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