[PDF] Protein List Food Portion Size Calories Carbs





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What are My Calorie Protein

& Carbohydrate Needs



Calories Count

Protein = 4 calories per gram. Alcohol = 7 calories per gram. Fat = 9 calories per gram. The calorie content of food depends on the amount of carbohydrate 



Alberta Health Services

Some illnesses and treatments increase the amount of calories and protein you need Tips to increase calories and/or protein at meal and snacks.



Protein List Food Portion Size Calories Carbs

General guide to help you pick and track higher protein foods. Values are based on www.CalorieKing.com averages. Food. Portion Size. Calories. Protein (grams).



YOUR DOGS NUTRITIONAL NEEDS

Dogs cannot survive without protein in their diets. Dietary protein contains many calories per pound of body weight as an adult dog of the same breed.



How to Calculate Your Macros

as a guideline for how many calories to consume each day to maintain 30% of 2



Food Exchange Lists

At the top of each section you will find the amount of carbohydrate protein



protein-intake-for-optimal-muscle-maintenance.pdf

Consuming the appropriate amount and type of protein to result in the intake of 240 calories. ... As many dieters have found exercise can help you.



protein-intake-for-optimal-muscle-maintenance.pdf

Consuming the appropriate amount and type of protein to result in the intake of 240 calories. ... As many dieters have found exercise can help you.



[PDF] Protein Content of Foods - Todays Dietitian

Meat Poultry Eggs: Food (Cooked) Serving Size Calories Protein (g) Chicken skinless 3 oz 141 28 Steak 3 oz 158 26 Turkey roasted 3 oz



[PDF] Protein List Food Portion Size Calories Carbs - Weight Loss Surgery

Carbs Milk/Creamers Whole 1/2 cup 73 3 9 6 4 1 1/2 cup 52 8 5 6 2 1/2 cup 60 4 4 Skim 1/2 cup 45 4 4 Half and Half 1 tablespoon



[PDF] PROTEIN

A complete protein source is one that provides all of the essential amino acids You may also hear these sources called high quality proteins



[PDF] Protein - Nutrition Facts Label - American Pistachio Growers

Protein 14g Vitamin A 80 Vitamin C 35 Calcium 6 Iron 15 * Percent Daily Values are based on a 2000 calorie diet Your Daily Values may be 



[PDF] PROTEIN CONTENT OF COMMON FOODS - Johns Hopkins Medicine

The amount of protein in each food listed above is an average Johns Hopkins Bayview Medical Center Clinical Nutrition Department at 410-550-0311



[PDF] Nutrients: Protein (g) - USDA

Beverages Whey protein powder isolate 3 0 scoop Fish cod Pacific raw (may have been previously frozen) Bread reduced-calorie wheat



[PDF] Interactive Nutrition Facts Label - Protein - Accessdatafdagov

Dietary proteins are not all the same They are made up of different combinations of amino acids and are characterized according to how many of the essential 



[PDF] Adding Calories and Protein to Your Diet Alberta Health Services

Some illnesses and treatments increase the amount of calories and protein you need or affect your appetite These can cause you to lose weight when you don't 



[PDF] What are My Calorie Protein Fat & Carbohydrate Needs

If Beth gets regular physical activity her BEE may need to be multiplied by a factor of 1 2-1 5 to account for extra calories needed during exercise

Meat, Poultry, Eggs: Food (Cooked). Serving Size. Calories. Protein (g). Chicken, skinless 3 oz. 141. 28. Steak. 3 oz. 158. 26. Turkey, roasted. 3 oz.

  • How many calories are in protein?

    How many calories are in one gram of fat, carbohydrate, or protein? Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.

  • How many grams is 1 serving of protein?

    Protein content of foods may vary slightly depending on manufacturer. In general, 2 Tablespoons (Tbsp) or a portion of poultry, beef, pork or fish the size of 1/3 of a deck of cards would equal 1 ounce (oz) and provide about 7 grams of protein.

  • How is protein calculated as calories?

    A gram of protein contains roughly 4 calories. Multiply the total grams of protein by 4 to determine how many total calories in protein you consumed in a day.
  • All three provide energy (measured in calories), but the amount of energy in 1 gram (1/28 ounce) differs: 4 calories in a gram of carbohydrate or protein. 9 calories in a gram of fat.
Protein List Food Portion Size Calories Carbs

Protein List

General guide to help you pick and track higher protein foods. Values are based on www.CalorieKing.com averages.

FoodPortion SizeCaloriesProtein (grams)Carbs

Milk/Creamers

Whole1/2 cup733.96.4

1%1/2 cup528.56

2%1/2 cup6044

Skim1/2 cup4544

Half and Half1 tablespoon190.4

0.6Half and Half, fat free1 tablespoon90.41.3

Heavy Whipping Cream1 tablespoon520.30.4

Coffee Creamer, Powder1 tablespoon1001

Coffee Creamer, liquid1 tablespoon2002

Soymilk, light1/2 cup3032.5

Almond milk1/2 cup300.54

Yogurt/Sour Cream

Greek, 2% low-fat plain6 oz130177

Greek, non-fat or fat-free6 oz1201513

Plain, low-fat1/2 cup776.58.5

Plain, non-fat1/2 cup68.579

Plain, whole-fat1/2 cup754.255.5

Sour Cream, cultured1 tablespoon260.40.5

Sour Cream, fat free1 tablespoon90.41.9

Sour Cream, light1 tablespoon

160.40.9

w/fruit, fat free1/2 cup107.5524 w/fruit, low fat1/2 cup112.5524 w/fruit, whole fat1/2 cup12068

Egg/Egg Subsititute

egg 1 large7560.4 egg white1 large163.60.2 egg substitute1/4 cup3061 egg substitute white1/4 cup255

1Cheese/Butter

American Pasteurized1 slice/0.7 oz794.70.3

Blue Cheese, crumbled1/4 cup11970.8

Butter, regular, salted1 pat, 1" x 1.3" thick3600

Butter, regular, unsalted1 pat, 1" x 1.3" thick3600

Cheddar or Colby, low fat1 slice/ 1oz486.80.5

Cottage Cheese, 2% fat1 oz2641

Cottage Cheese, low fat1 oz203.50.8

Cream Cheese1 tablespoon511.10.4

Cream Cheese, fat free1 tablespoon172.61

Cream Cheese, low fat1 tablespoon231.10.7

Feta, crumbled1/4 cup9951.5

Firm/Hard, fat-free1 oz (1 slice)314.72.8

Firm/Hard, low fat1 oz (1 slice)486.80.5

Firm/Hard, regular1 oz (1 slice)11370.4

Margarine 80% fat, salted1 tablespoon10100.1

Margarine, light soft spread1 tablespoon4000

Parmesan Cheese, grated1 tablespoon221.90.2

Nuts/Seeds

Almonds, dry roasted1 oz (24 med)1706.35.5

Cashews, dry roasted1 oz (18 med)1634.39.3

Peanuts, roasted1 oz (40 small)1666.76.1

Pumpkin seeds, dry roasted1 oz1261215.2

Soy nuts, dry roasted1 oz11296.7

Sunflower seeds, dry roasted1 oz1655.56.8

FoodPortion SizeCaloriesProtein (grams)Carbs

Beans/Legumes

Black beans, boiled1/2 cup1137.520

Chickpeas/Garbanzo, canned1/2 cup105616

Edamame, boiled1/2 cup127119

Lentils, boiled1/2 cup115920

Pinto beans, boiled1/2 cup1227.522

Meat/Poultry/Seafood

Atlantic Salmon, baked4 oz17518.80

Beef 80% lean ground, broiled3 oz23021.90

Beef Lean (round), cooked3 oz13824.90

Beef Lean (sirloin), cooked3 oz11118.60

Catfish, baked3 oz8915.70

Chicken Breast, skinless, cooked3 oz101180

Chicken Deli1 oz (1 slice)2050

Chicken Drumstick,skinless,cooked1 leg 1.7 oz75120

Chicken Thigh, skinless, cooked1 thigh 2 oz110140

Chicken Wing, w/skin, cooked1 wing /1.3 oz80101

Cod, baked/broiled3 oz8919.40

Deli Roast beef1 oz (1 slice)294.90

Ham, extra lean, cooked3 oz123181.3

Pork loin, cooked3 oz17824.30

Pork loin, roast, cooked3 oz180240

Pork tenderloin, cooked3 oz139240

Shrimp, boiled1oz/5 large285.90

Swai, baked3 oz8911.30

Tuna, canned in water1/4 cup459.80

Turkey Breast,skinless,cooked4 oz153340

Turkey Deli1 slice/3.5" square223.60.9

Turkey Ground 85% lean3 oz15314.40

Turkey Wing, with skin, roasted1 wing/5.2 oz18624.90

Vegetables

Brussels Sprouts, boiled1/4 cup1412.8

Broccoli1/4 cup70.61.5

Cauliflower1/4 cup70.51.4

Carrots, raw1/4 cup130.32.9

celery1 strip 4" long100.1

Corn, canned, drained1/4 cup331.17.6

Corn1 ear (2.2oz)59214.1

Cucumber, with peel,raw1/4 cup/slices40.20.6

Cucumber, without peel,raw1/4 cup/slices40.20.9

Garlic, raw1 teaspoon40.20.9

Lettuce,red1/4 cup100.2

Lettuce,romaine1/4 cup20.10

onion,green or red1 tablespoon20.10.4 onion,white1 tablespoon401 pepper, yellow1 tablespoon200.5 pepper,green1 tablespoon200.4 pepper,red1 tablespoon200.6

Potatoes, without skin, boiled1/4 cup340.77.8

Spinach,raw1/4 cup20.20.3

Squash, summer, yellow, cooked1/4 cup90.41.9

Squash,winter,butternut,cooked1/4 cup210.55.4

Squash,Winter,spaghetti,cooked1/4 cup100.32.5

Sweet Potato, without skin, boiled1/4 cup621.114.5 tomato1/4 cup/6.3oz80.41.8

Zucchini, raw,with skin1/4 cup50.31

FoodPortion SizeCaloriesProtein (grams)Carbs

Fruits

Apple, raw, w/skin1/4 cup sliced1403.8

Banana1/4 cup sliced330.48.6

Oranges1/4 cup sections210.45.3

Pears1/4 cup sliced200.15.4

Grapes, All varieties1/4 cup sliced260.36.8

Watermellon1/4 cup diced110.22.9

Cantaloupe1/4 cup cubed130.33.4

Peaches1/4 cup sliced150.43.8

Nectarines1/4 cup sliced160.43.8

Strawberries1/4 cup sliced130.33.2

Blueberries1/4 cup 210.35.4

Avocados1/4 cup sliced480.73.1

Pineapples

Cherries

Mangos

Blackberries

Grapefruit

Tangerines

Plums Kiwi

Apricot

Misc.

Cream of Wheat, instant1 packet100320

Oatmeal, instant1/4 cup772.713.7

Quinoa, cooked1/4 cup5629.9

Ranch1 tablespoon730.21

Ranch, Fat Free1 tablespoon1703.7

Ranch, Reduced Fat1 tablespoon290.23.2

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