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Below is an excerpt from
Part Two of
The 2004 Multi-Diet
by Anderson A. Anonymous, M.D., Ph.D.
Table 15: Protein & Calories in
Foods
Protein & Calorie Content of High Quality Protein Foods |
| Food |
Amount |
Energy (Kcal) |
Protein (grams) |
Kcal per Gram Protein |
| Shrimp |
1 oz |
28.0 |
5.9 |
4.7 |
| Lobster (Northern) |
1 oz |
27.8 |
5.8 |
4.8 |
| Crab (Alaska King) |
1 oz |
27.5 |
5.5 |
5.0 |
| Scallop |
1 oz |
24.9 |
4.8 |
5.2 |
| Tuna (canned) |
1 oz |
36.3 |
6.7 |
5.4 |
| Chicken (boneless) |
1 oz |
50.6 |
7.8 |
6.5 |
| Cottage Cheese (2%) |
1 oz |
25.3 |
3.9 |
6.5 |
| Beef (xtra lean) |
1 oz |
56.9 |
8.5 |
6.7 |
| Salmon (canned) |
1 oz |
39.4 |
5.6 |
7.0 |
| Milk (non-fat) |
1 cup (245 g) |
85.8 |
8.4 |
10.2 |
| Egg (1 jumbo) |
2.3 oz |
96.9 |
8.1 |
12.0 |
| Ham (canned) |
1 oz |
67.8 |
4.6 |
14.7 |
| Notes: Weight of food is
after cooking. Foods higher in the table have more protein per Calorie
than those lower down. 1 oz. = 28 grams. (Data is from the USDA
Nutrient Database for Standard Reference.) |
You should try to select foods from closer to the top of the table in order to get
the most protein with the fewest Calories. Note that the last column of the table
shows you the number of Calories you get per gram of protein for each of these foods.
Obviously the lower this number the better. (Gourmet seafood cooks will love this.)
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