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HIGH PROTEIN FOODS ~ Follow me at Carly Gill ~ Here is a good breakdown POULTRY Skinless chicken breast – 4oz – 183 Calories – 30g Protein – 0 Carbs – 7g Fat Skinless chicken (Dark) – 4 oz – 230 Calories – 32g Protein – 0 Carbs – 5g Fat Skinless Turkey (White) – 4 oz –176 Calories – 34g Protein – 0 Carbs –3.5g Fat Skinless Turkey(Dark)– 4 oz – 211 Calories – 31g Protein – 0 Carbs – 8.1 g Fat FISH Salmon – 3 oz – 119 Calories – 17g Protein – 0 Carbs – 5.5g Fat Halibut – 3 oz – 91 Calories – 18g Protein – 0 Carbs – 3g Fat Tuna – 1/4 cup – 70 Calories – 18g Protein – 0 Carbs – 0g Fat Mackerel – 3 oz – 178 Calories – 16.1g Protein – 0 Carbs – 12g Fat Anchovies (packed in water) – 1 oz – 42 Calories – 6g Protein – 1.3g Fat Flounder – 1 127g fillet – 149 Calories – 30.7g Protein – 0 Carbs – 0.5g Fat Swordfish – 1 piece 106g – 164 Calories – 26.9g Protein – 0 Carbs – 1.5g Fat Cod – 1 fillet 180g – 189 Calories – 41.4g protein – 0 Carbs – 0.3g Fat Herring – 1 fillet 143g – 290 Calories – 32.9g Protein – 0 Carbs – 3.7g Fat Haddock – 1 fillet 150g – 168 Calories – 36.4g Protein – 0 Carbs – 0.3g Fat Grouper – fillet 202g – 238 Calories – 50.2g Protein – 0 Carbs – 0.6g Fat Snapper – 1 fillet 170g – 218 Calories – 44.7g Protein – 0 Carbs – 0.6g Fat BEEF Eye of round steak – 3 oz – 276 Calories – 49g Protein – 2.4g Fat Sirloin tip side steak – 3 oz -206 Calories – 39g Protein – 2g Fat Top sirloin – 3 oz – 319 Calories – 50.9g Protein – 4g Fat Bottom round steak – 3 oz – 300 Calories – 47g Protein – 3.5g Fat Top round steak – 3 oz – 240 Calories – 37g Protein – 3.1g Fat PORK Pork loin – 3 oz – 180 Calories – 25g Protein – 0 Carbs – 2.9g Fat Tenderloin- 3 oz – 103 Calories – 18g Protein – 0.3g Carbs – 1.2g Fat GRAINS Cooked Quinoa – 1/2 cup – 115 Calories – 4.1g Protein – 22 Carbs – 2g Fat Cooked Brown Rice 1/2 cup – 106 Calories – 2.7g Protein 23 Carbs – 0.7g Fat Regular Popcorn(Air Popped/no oil)1 c 60 Calories 2g Protein11 Carbs .6g Fat Steel cut Oatmeal – 1 cup – 145 Calories – 7g Protein – 25g Carbs – 2.5g Fat Multi grain bread 1 slice – 68.9 Calories 3.5g Protein – 11.3g Carbs – 0.2g Fat BEANS (All nutrition values calculated for cooked beans) Tofu – 1/2 cup – 98 Calories – 11g Protein – 2g Carbs – 6g Fat Lentils – 1/2 cup – 119 Calories – 9g Protein – 20g Carbs – 0.3g Fat Black beans – 1/2 cup – 115 Calories – 7.8g Protein – 20 Carbs – 0.4g Fat Kidney beans – 1/2 cup – 111 Calories – 7.2g Protein – 20.2 Carbs – 0.4g Fat Lima beans – 1/2 cup – 110 Calories – 7.4g Protein – 19.7 Carbs – 0.3g Fat Soy beans – 1/2 cup – 133 Calories – 11g Protein – 10 Carbs – 5.9g Fat DAIRY Skim milk – 1 cup – 90 Calories – 9g Protein – 12g Carbs – 4.8g Fat Low fat Yogurt – 1 cup – 148 Calories – 12g Protein – 17Carbs – 3.2g Fat Non fat Yogurt – 1 cup – 130 Calories – 13g Protein – 16.9 Carbs – 0.4 Fat Cheddar cheese – 1 oz – 116 Calories – 7g Protein – 0.4 Carbs – 9.2g Fat Low fat Cottage Cheese – 1/2 cup – 82 Calories – 14g Protein – 3.1g Carbs – 0.7g Fat One large egg – 73 Calories – 6.6g Protein – 0 Carbs – 6g Fat Low fat Milk – 1 cup – 119 Calories – 8g Protein – 12 Carbs – 4.6g Fat PROTEIN SHAKES The nutritional values for shakes can vary widely. Typically from 24g and up. It depends on the brand and serving size. Whey Protein Egg Protein Casein Protein PROTEIN BARS-Aim for sugar below 5 grams. NUTS & SEEDS Delicious nuts have healthy fats and protein. Both of which vary depending on how much you eat. Just be aware that while nuts are great snack foods and great when added to meals, they are calorie dense. So be careful not to eat too many. These calories can add up very quickly. Raw Almonds – 1 oz about 22 whole – 169 Calories – 22g Carbs – 6.2g Protein – 1.1g Fat Raw Pistachios – 1 oz about 49 Kernels – 157 Calories – 7.9g Carbs – 5.8g Protein – 1.5g Fat Pumpkin seeds – 1 oz – 28g about 100 hulled seeds – 151 Calories – 5g Carbs – 6.0g Protein – 2.4g Fat Raw Macadamia nuts – 1 oz about 10- 12 kernels – 203 Calories – 4g Carbs – 2.2g Protein – 3.4g Fat Chia seeds – 1 oz – 137 Calories – 12.3g Carbs – 4.4g Protein – 0.9g Fat Walnuts – 1 cup in shell about 7 total – 183 Calories – 3.8g Carbs – 4.3g Protein – 1.7g Fat Raw Cashews1oz – 28g – 155 Calories – 9.2g Carbs – 5.1g Protein – 2.2g Fat MORE HIGH PROTEIN FOODS The protein and calories for the following will vary depending on how much you choose to add to other foods or eat alone. Natural peanut butter – 1 oz – 146 Calories – 7.3g Protein – 10g Carbs – 1.6g Fat Natural almond butter – 1 tbsp – 101 Calories – 2.4g Protein – 3.4 Carbs – 0.9g Fat Natural cashew butter – 1 tbsp – 93.9 Calories – 2.8g Protein – 4.4 Carbs – 1.6g Fat Hummus – 1 oz – 46.5 Calories – 2.2g Protein – 4.0g Carbs – 0.4g Fat Tempeh Cooked – 1 oz – 54 Calories – 5.1g Protein – 2.6g Carbs – 1.0g Fat ★ℒℴѵℯ★ℒℴѵℯ★ℒℴѵℯ ℒℴѵℯ★ℒℴѵℯ★ ┊ ┊ ☆ ┊ ★ ☆ FOLLOW me on Facebook, I am always posting AWESOME stuff!: Join our FREE Weight Loss Support Group on Facebook. Recipes, Diet Tips, Support and Encouragement. Join here>>> Carlys Support Group to Better Health START LIVING YOUR LIFE - MAKE YOUR HEALTH A PRIORITY - ORDER YOUR SKINNY FIBER HERE - AND FOR $1 A DAY YOU CAN START LOSING WEIGHT WITH OUR BUY 3 GET 3 FREE DEAL!!! ( WORKS OUR TO $30 A MONTH OR JUST $1 A DAY ) AND WITH OUR 30 DAY MONEY BACK GUARANTEE YOU HAVE NOTHING TO LOSE BUT INCHES AND POUNDS Get your Skinny on! 100% natural! NO wraps! NO shakes! 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Posted on: Tue, 18 Mar 2014 16:37:30 +0000
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