List of Article with: fats
Sources of Protein
Protein is one of our three food groups. It is probably the last thing most people think about in planning their meals and is often lacking in our diets unless we are big meat eaters. We need protein for so many things; but look at it this way. If you want to keep “meat on your bones” you need protein.
Protein should be about 20% of your daily diet. If you eat a 2,000 calorie diet, protein should be 400 calories; which translates to 100 grams at 4 calories per gram.
Words to the wise- try to get as little of this protein as possible from red meats and high-fat dairy products. Here is a list of some of our most popular sources of protein and the cost per gram.
- 1 cup of chicken- 43 grams- 1.8 cents per gram
- 5 oz. Salmon- 42 grams- 5.8 cents per gram
- 1 cup turkey- 41 grams- 1.5 cents per gram
- 1 cup soybeans, canned- 29 grams- 3.1 cents per gram
- 3 oz. Roast beef- 26 grams- 2.7 cents per gram
- 1 cup non-fat cottage cheese- 25 grams- 3.1 cents per gram
- 3 oz. Ground beef- 22 grams- 2.3 cents per gram
- 3 oz. Ham- 18 grams- 2.1 cents per gram
- 1 cup lentils- 18 grams- 3.3 cents per gram
- 1 cup beans, canned- 15 grams- 2.9 cents per gram
- 1 cup low-fat yogurt- 12 grams- 5.0 cents per gram
- 1 cup milk- 8 grams- 2.5 cents per gram
- 8 oz. Peas, canned- 8 grams- 5.2 cents per gram
- ¼ block firm tofu- 7 grams- 6.9 cents per gram
- 1 oz. Cheddar cheese- 7 grams- 3.6 cents per gram
- 1 oz. Nuts- 7 grams- 7 grams- 5.2 cents per gram
- 1 large egg- 6 grams- 5.7 cents per gram
- 1 tbsp. Peanut butter- 4 grams- 1.8 cents per gram
- ½ cup ice cream- 3 grams- 5.3 cents per gram