I read a great article about daily protein needs during my regular reading of a few health related blogs. I made a comment on it asking which foods were high in protein because I don’t have a clue about these things and sometimes find it difficult to look up these things when reviewing recipes. From my comment, Laura (the author of the blog) e-mailed me a spreadsheet with different foodstuffs. I thought it had enough information on it for the food I usually eat anyway that it would almost be a crime not to share it with everyone here.
All that leaves is for me to thank Laura publicly – thank you for letting me publish the list – and for you all to read through this to see how you are doing with your protein intake. Be sure to visit Laura’s blog because it has a load of useful information.
| Name | Calorie | Protein | Carbs | Fats | |||
| Grams | Cal. | Grams | Cal. | Grams | Cal. | ||
| Protein | |||||||
| Chicken: Breast, meat only, roasted | 156 | 31 | 0 | 3.6 | 1 | ||
| Chicken: Breast, meat only, stewed | 143 | 29 | 0 | 3 | 0.9 | ||
| Fish Cod | 85 | 19 | 0 | 1 | |||
| Egg, white only | 51 | 11 | 0.2 | 0.7 | |||
| Egg, whole, cooked, hard-boiled | 150 | 12.6 | 1.1 | 10.6 | |||
| Egg, whole, cooked, omelet | 148 | 10.3 | 1 | 11.4 | |||
| Fish Mackerel | 178 | 22 | 0 | 10 | |||
| Fish Pangasius | 124 | 23.42 | 0 | 3.42 | |||
| Smoked chicken | 121 | 21 | 2.5 | 3 | |||
| Tuna, canned in oil, drained solids | 179 | 26.5 | 0 | 8.1 | |||
| OK – Supplements | |||||||
| Gigant Pro Mass | 393 | 36 | 60 | 1 | |||
| Scitec 100% Whey protein | 398 | 76 | 5.6 | 8 | |||
| Fish oil | 900 | 0 | 0 | 100 | |||
| OK – Whole Cereals | |||||||
| FINN CRISP Traditional Wholegrain (100g) | 311 | 10 | 62 | 1.4 | 2.5 | 0.9 | 17 |
| FINN CRISP Traditional Wholegrain (slice) | 35 | 1.1 | 6.9 | 0.2 | 0.3 | 0.1 | 1.9 |
| FINN CRISP Sesame round (100g) | 391 | 10 | 70 | 4.7 | 7.9 | 1.3 | 6.4 |
| FINN CRISP Sesame round (slice) | 49 | 1.3 | 8.8 | 0.6 | 1 | 0.2 | 1.2 |
| FINN CRISP Multigrain round (100g) | 330 | 13 | 56 | 1.1 | 6 | 1.3 | 18 |
| FINN CRISP Multigrain round (slice) | 44 | 1.7 | 7.4 | 0.1 | 0.8 | 0.2 | 2.4 |
| FINN CRISP Hi-fibre (100g) | 291 | 12 | 55 | 1.4 | 2.5 | 0.5 | 21 |
| FINN CRISP Hi-fibre (slice) | 40 | 1.6 | 7.7 | 0.2 | 0.3 | 0.1 | 2.8 |
| Rice cake | 356 | 7 | 78 | 1.8 | |||
| “Panite” | 326 | 10.2 | 67.8 | 2.8 | 1.5 | 0.2 | 15.7 |
| Oat “Fortin” | 366 | 12.5 | 63.3 | 0.7 | 7 | 1.3 | 5.4 |
| Oat “Morning Sun” | 352 | 13.5 | 58.7 | 7 | |||
| OK – Carbohydrates | |||||||
| Potatoes, boiled, cooked in skin, flesh | 89 | 1.9 | 20.1 | 0.1 | |||
| Potatoes, microwaved, cooked in skin, flesh | 103 | 2.1 | 23.3 | 0.1 | |||
| Potatoes, red, flesh and skin, baked | 89 | 2.3 | 19.6 | 0.2 | |||
| Potatoes, white, flesh and skin, baked | 95 | 2.1 | 21.1 | 0.2 | |||
| Fruit, Fresh | |||||||
| Fruit, Fresh: Apples w. skin | 58 | 0.3 | 13.8 | 10.4 | 0.2 | 0 | 2.4 |
| Fruit, Fresh: Apricots | 54 | 1.4 | 11.1 | 9.2 | 0.4 | 0 | 2 |
| Fruit, Fresh: Banana | 98 | 1.1 | 22.8 | 12.2 | 0.3 | 0.1 | 2.6 |
| Fruit, Fresh: Cherries | 70 | 1.1 | 16 | 12.8 | 0.2 | 0 | 2.1 |
| Fruit, Fresh: Grapes, Red or Green (European type) | 77 | 0.7 | 18.1 | 15.5 | 0.2 | 0.1 | 0.9 |
| Fruit, Fresh: Honeydew Melon | 39 | 0.5 | 9.1 | 8.1 | 0.1 | 0 | 0.8 |
| Fruit, Fresh: Kiwi Fruit | 68 | 1.1 | 14.7 | 9 | 0.5 | 0 | 3 |
| Fruit, Fresh: Peaches | 44 | 0.9 | 9.5 | 8.4 | 0.3 | 0 | 1.5 |
| Fruit, Fresh: Pears, Average all varieties | 65 | 0.4 | 15.5 | 9.8 | 0.1 | 0 | 3.1 |
| Fruit, Fresh: Pineapple | 53 | 0.5 | 12.6 | 9.3 | 0.1 | 0 | 1.4 |
| Fruit, Fresh: Plums | 51 | 0.7 | 11.4 | 9.9 | 0.3 | 0 | 1.4 |
| Fruit, Fresh: Strawberries | 36 | 0.7 | 7.7 | 4.7 | 0.3 | 0 | 2 |
| Fruit, Fresh: Watermelon | 35 | 0.6 | 7.6 | 6.2 | 0.2 | 0 | 0.4 |
| Vegetables, Fresh | |||||||
| Vegetables, Fresh: Broccoli, boiled, drained, no salt added | 42 | 2.4 | 7.2 | 1.4 | 0.4 | 0.1 | 3.3 |
| Vegetables, Fresh: Cucumber w. Peel | 18 | 0.7 | 3.6 | 1.7 | 0.1 | 0 | 0.5 |
| Vegetables, Fresh: Cucumber, peeled | 13 | 0.6 | 2.2 | 1.4 | 0.2 | 0 | 0.7 |
| Vegetables, Fresh: Lettuce | 21 | 1.2 | 3.3 | 1.2 | 0.3 | 0 | 2.1 |
| Vegetables, Fresh: Onions | 45 | 0.9 | 10.1 | 4.3 | 0.1 | 0 | 1.4 |
| Vegetables, Fresh: Peppers, green | 24 | 0.9 | 4.6 | 2.4 | 0.2 | 0.1 | 1.7 |
| Vegetables, Fresh: Peppers, red | 31 | 1 | 6 | 4.2 | 0.3 | 0.1 | 2.1 |
| Vegetables, Fresh: Peppers, yellow | 31 | 1 | 6.3 | 0 | 0.2 | 0 | 0.9 |
| Vegetables, Fresh: Radishes | 17 | 0.7 | 3.4 | 2.1 | 0.1 | 0 | 1.6 |
| Vegetables, Fresh: Spinach, boiled, drained, no salt added | 30 | 3 | 3.8 | 0.4 | 0.3 | 0 | 2.4 |
2010 Weight Loss 