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List of high protein foods | List of high fiber foods
List of high protein foods, List of high fiber foods, List of low carb foods :
The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets.
Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.
Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.
Shop for lean meats and don't forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week.
Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.
Foods like eggs, milk, spinach, soybean, quinoa, meat, fish, whole grains, rice, beans, legumes, corn, oats, peas and peanut butter are good sources of high protein foods.
Beef
* Hamburger patty, 4 oz 28 grams protein
* Steak, 6 oz 42 grams
* Most cuts of beef 7 grams of protein per ounce
Chicken
* Chicken breast, 3.5 oz - 30 grams protein
* Chicken thigh 10 grams (for average size)
* Drumstick 11 grams
* Wing 6 grams
* Chicken meat, cooked, 4 oz 35 grams
Fish
* Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can - 40 grams of protein
Pork
* Pork chop, average - 22 grams protein
* Pork loin or tenderloin, 4 oz 29 grams
* Ham, 3 oz serving 19 grams
* Ground pork, 1 oz raw 5 grams; 3 oz cooked 22 grams
* Bacon, 1 slice 3 grams
* Canadian-style bacon (back bacon), slice 5 6 grams
Eggs and Dairy
* Egg, large - 6 grams protein
* Milk, 1 cup - 8 grams
* Cottage cheese, ½ cup - 15 grams
* Yogurt, 1 cup usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) 6 grams per oz
* Medium cheeses (Cheddar, Swiss) 7 or 8 grams per oz
* Hard cheeses (Parmesan) 10 grams per oz
Beans (including soy)
* Tofu, ½ cup 20 grams protein
* Tofu, 1 oz, 2.3 grams
* Soy milk, 1 cup - 6 -10 grams
* Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
* Soy beans, ½ cup cooked 14 grams protein
* Split peas, ½ cup cooked 8 grams
Nuts and Seeds
* Peanut butter, 2 Tablespoons - 8 grams protein
* Almonds, cup 8 grams
* Peanuts, cup 9 grams
* Cashews, cup 5 grams
* Pecans, cup 2.5 grams
* Sunflower seeds, cup 6 grams
* Pumpkin seeds, cup 19 grams
* Flax seeds cup 8 grams
List of Fiber Foods |
Fill up with foods high in fiber. Foods with fiber include bread, apples, broccoli and beans which are diverse, nutritious and good tasting. To get your fiber "fix" here is a List of low carb foods with fiber:
| FOOD GROUP |
SERVING SIZE |
FIBER CONTENT
(GRAMS) |
RESISTANT STARCH
(% OF FIBER) |
|
| GRAIN FOODS: Recommendation 5 to 8 ounce equivalents |
| Wheat-bran cereal |
1 ounce (1/3 cup) |
8.0 |
0 |
| Bulgur |
1/2 cup, cooked |
4.1 |
|
| Whole wheat spaghetti |
1/2 cup, cooked |
3.1 |
6 |
| Wheat flakes |
1 ounce (1 cup) |
3 |
4 |
| Barley |
1/2 cup, cooked |
3 |
|
| Wheat bran muffin |
1 average |
2.5 |
|
| Fig bars |
3 |
2 |
|
| Whole wheat tortilla |
1 (6 inch) |
2 |
|
| Oatmeal |
1/2 cup, cooked |
2 |
|
| Whole wheat bread |
1 slice |
2 |
5 |
| Brown rice |
1/2 cup, cooked |
1.7 |
|
| Corn tortilla |
1 (6 inch) |
1.4 |
18 |
| Enriched pasta |
1/2 cup, cooked |
1.1 |
8 |
| Couscous |
1/2 cup, cooked |
1 |
|
| Graham crackers |
4 |
0.7 |
8 |
| Pita bread (enriched flour) |
1 small |
0.6 |
|
| Enriched white bread |
1 slice |
0.6 |
27 |
| Enriched white rice |
1/2 cup, cooked |
0.3 |
|
|
| FRUITS: Recommendation 1 1/2 to 2 cups |
| Stewed prunes |
1/2 cup |
4.5 |
|
| Orange |
1 average |
3.1 |
|
| Apple with peel |
1 average |
3.1 |
|
| Peach with skin |
1 average |
2.3 |
|
| Strawberries |
1/2 cup, fresh |
2 |
|
| Apple or peach, peeled |
1 average |
1.7 |
|
|
| VEGETABLES: Recommendation 2 to 3 cups |
| Broccoli |
1/2 cup |
2.3 |
|
| Carrot slices, raw |
1/2 cup |
2.3 |
|
| Tomato |
1 medium |
1.3 |
|
|
| LEGUMES: Recommendation 5 to 6 1/2 ounce equivalents (including meat sources) |
| Kidney beans |
1/2 cup |
8.2 |
9.5 |
| Lentils |
1/2 cup |
5 |
2.5 |
| Split peas |
1/2 cup |
4.4 |
2.3 |
|
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