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Are You Getting Enough Protein?

Khalili Center - Protein Label

One of the most important aspects of a bariatric diet is incorporating protein into your meals!

READ FOOD LABELS

  • Look for the number of servings per container.
  • Compare the amount being eaten to the serving size per container.
  • Look for the grams of protein per serving.

 

COUNT THE GRAMS OF PROTEIN IN YOUR PROTEIN SUPPLEMENT

 

ESTIMATE HOW MUCH PROTEIN IS IN FOODS EATEN

  • For example: 1 ounce of chicken, fish, beef, turkey = 7 grams protein

 

Khalili Center - Good Protein

 

 

 

FOODS OF HIGH PROTEIN CONTENT

 

Food/Beverage
Serving Size
Protein        Calories

MEAT, FISH, POULTRY

Lean ground sirloin 3 oz 21.0 gm 230
Roast 3 oz 19.0 gm 200
Corned Beef 3 oz 23 gm 215
Pork chop 3.5 oz 21.4 gm 150
Red snapper 1 cup 39.0 gm 100
Shrimp, boiled 3 oz 21.0 gm 85
Tuna, in water ½ cup 28.0 gm 90
Salmon 3 oz 20 gm 125
Perch 3 oz 22.5 gm 100
Flounder 3 oz 32.0 gm 100
Lobster 1 cup 19.5 gm 85
Haddock 3 oz 16.5 gm 95
Baked ham 3 oz 26.0 gm 130
Chicken, dark 3.5 oz 30.0  gm 175
Chicken, white 3.5 oz 33.0 gm 160
Turkey 3 oz 25.0 gm 120
Peanut Butter 2 tbsp 8.5 gm 190

STARCHES

Mashed potatoes ½ cup 2.0 gm 100
Fat free refried beans ½ cup 9.0 gm 135
Baked potato, no skin 1 small potato 3.0 gm 130
Barley 1 cup 4.0 gm 193
Baked beans ½ cup 6.0 gm 133
Kidney beans ½ cup 7.0 gm 107

SOUPS

Broth ½ cup 1.5 gm 25
Low fat creamed soup 1 cup 6.0-9.0 gm 90
Chicken noodle soup 1 cup 7.0 gm 110
Bean, Pea, or Lentil soup 1 cup 9.0 gm 230
Minestrone soup 1 cup 5.0 gm 90

MILK, CHEESE, YOGURT

Cottage cheese ½ cup 14.0 gm 90
Skim mozzarella 1 oz 6.0 gm 80
Fat free American cheese 1 slice 7.0 gm 35
Fat free cheddar, shredded ¼ cup 9.0 gm 35
Skim milk 1 cup / 8oz 8.0 gm 90
Non fat dry milk 1 oz 8.0 gm 90
Yogurt, light 1 cup 8.0 gm 90
Whole egg, large size 1 egg 7.0 gm 80
Egg white 1 egg white 4.0 gm 25
Egg substitute ¼ cup 7.0 gm 30
Tofu 1oz 3.0 gm 25
Edamame 1 cup prepared 17.0 gm 189

 

1 oz = 2 tablespoons       2 oz = ¼ cup          3 oz = 1/3 cup              4 oz = ½ cup         8 oz = 1 cup

 

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