Re Post - Protein Cheat Sheet

A friend of mine gave this to me before my surgery.  Some of it is not exact and you still need to read labels....but good info all the same.  I figured with all the newer peoples here (and a reminder for those further out) it might be of use.  It's also on my profile in my blog - I think in "Nov 2007" section

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

Thanks Pam!

i'm not there yet, but will be soon.

and who knew pumpkin seeds had so much protein!

Thanks Pam!!! This is great!!!!

That's awesome!  Thank you for posting this.

Thanks for the info!

I wonder how much protein Buffalo meat has. I am trying it on saturday. Im gonna go google it. heehee

Ok here is the results of my search.

Buffalo VS. Other Meat Commodities

TABLE I - BUFFALO VS. BEEF

(RANGE OF PROTEIN AND FAT, CONTENT BY CUT)
(Grams per 100 gram serving)
BEEF(a)

Chuck, braised - lean + fat - 24.9 protein, 33.6 fat

Chuck, braised - lean only - 30.7 protein, 18.6 fat

Bottom round, braised - lean + fat - 29.5 protein, 16.4 fat

Bottom round, braised - lean only - 31.8 protein, 9.75 fat

Beef rib. roasted - lean + fat - 20.9 protein, 33.2 fat

Beef rib, roasted - lean only - 25.3 protein, 17.3 fat

Sirloin steak, broiled - lean + fat - 26.8 protein, 20.2 fat

Sirloin steak, broiled - lean only - 30.1 protein, 9.98 fat

Beef roast, eye of round, roasted - lean + fat - 26.2 protein, 14.5 fat

Beef roast, eye of round, roasted - lean only - 28.3 protein, 6.89 fat

BUFFALO(b)

Loin - 29.6 protein, 5.4 fat

Neck - 34.4 protein, 2.7 fat

Flank - 34.5 protein, 2.0 fat

Round - 35.6 protein, 1.4 fat

Brisket - 36.4 protein, 4.1 fat

Front shank - 33.7 protein, 0.7 fat

Neck hump - 33.9 protein, 3.4 fat

Shoulder hump - 34.7 protein, 1.7 fat

Shoulder - 34.2 protein, 0.8 fat

http://bigskybuffalo.com/comparisons.php

Wow there is a hugh difference in the amount of protein and fat involved with both meats. I am praying that I end up loving Buffalo meat. It also said that it is lower in cholosterol and easier to digest. I will let you all know how it goes.

I've had buffalo before - years and years and years ago - and I remember it being pretty good and also remember the talk about it being lower in fat and what not.  Let us know how you make out with it!!

Pam

you rock thanks

What a great idea to repost.  I go to your blog often because I know it's there and I refer to it all the time.  You are so great at taking care of all of us. 

Glad you guys liked it!!