Nutrition Education
Martha C. Lindsay, MS, CNE
Nutrition Education
Proteins and Calories in Common Foods
Beans
- Food
- Lentils
- Pinto
- Great Northern
- Black
- Lima
- Kidney
- Bean Sprouts
- White
- Garbanzo
- Navy
- Re-fried Red Beans
- Amount
- 1/2 Cup
- 1/2 Cup
- 1/2 Cup
- 1/2 Cup
- 1/2 Cup
- 1/2 Cup
- 1 Cup
- 1/2 Cup
- 1/2 Cup
- 1/2 Cup
- 1/2 Cup
- Protein (Grams)
- 9
- 7
- 7
- 7
- 6-7
- 8
- 3
- 9
- 7
- 8
- 6
- Calories
- 120
- 120
- 100
- 110
- 110-120
- 110
- 25
- 120
- 130
- 130
- 170
Meats
- Food
Beef
Chicken
-Stewed
-Drumstick or Thigh
-Giblets, Chopped
Duck
Fish
Pastrami
Pork
- Pork
-Bacon
Turkey
- Amount
3 oz.
1/2 Breast (3.5 oz.)
1 Cup
1
1 Cup
1/2 Duck
3 oz.
2 oz.
3 oz Very Lean
3 oz With Fat
1 Slice
3 oz.
- Protein (Grams)
20-26
32-41
41-43
14-16
37-39
52
15-22
12
23-25
21-24
3
28
- Calories
170-300
190
210-270
110-150
230
440
90-200
80
180-190
220-270
45
88
Vegetables
- Food
Raw Broccoli
Cooked Broccoli
Brussel Sprouts
Collards, Chopped
Green Peas
-Pea Pods, Raw
-Split Peas
- Amount
1 Cup
1 Cup
1 Cup
1 Cup
1/2 Cup
1 Cup
1/2 Cup
- Protein (Grams)
3
4
4-6
4
4
2
8
- Calories
30
50
60-70
11
70
25
120
Cheese
- Food
Cheese, Raw
- Cheese, Raw
Goat/Feta, Raw
- Amount
1 oz.
1/2 Cup Shredded
1 oz.
- Protein (Grams)
6-8
14-16
9
- Calories
90-110
230
130
Eggs
- Food
Eggs
- Amount
1
- Protein (Grams)
6
- Calories
60
Nuts
- Food
Almonds
Brazil Nuts
Cashews
Walnuts
Peanut Butter
- Amount
23
6
18
7
2 Tbsp
- Protein (Grams)
6
4
4
4
8
- Calories
160
190
160
190
116-188
Grains
- Food
Oats
Oatmeal
Brown Rice
White Rice
Wild Rice
Tahini
Tempeh
- Amount
1 Cup
3/4 Cup
1 Cup
1 Cup
1 Cup
1 Tbsp
2/3 Cup
- Protein (Grams)
26
5
5
4
7
2.6
18
- Calories
610
120
220
200
160
89
192
Starches
- Food
Baked Sweet Potato
Baked White Potato
- Amount
5 in. x 2 in.
(includes skin)
- Protein (Grams)
2
4-5
- Calories
110
160
Average protein needs for women is 60-90 grams per day (2)
Average protein needs for men is 80-110 grams per day (2)
Sources
New Carb & Calorie Counter, 4th edition, Dana Carpender, Quayside Publishing Group, 2010.
Back to the Basics of Human Health, 4th edition, Mary Frost, Expansive Health Awareness, Inc., 2007./
