PROTEIN, PROTEIN, PROTEIN, and it's foods

**warriors** · 05-14-2005, 05:15 AM

You get protein from the food you eat. Foods like meat, milk, beans, vegetables and grains contain protein, which in turn supplies amino acids. Your body uses Amino Acids as the building blocks to make the special proteins it needs. All body proteins are made from about 20 different amino acids. These amino acids combine in different ways to make distinct kinds of protein.
Almost all foods contain protein, some more, some less. Fruits have little protein compared to meats, cheese beans, grains and vegetables. When you eat different foods, you get varying amounts of protein and a varying amounts of different amino acids they contain. Of the 20 different amino acids found in food, 9 are essential. These 9 must be obtained directly in the food you eat. The remaining 11 can be made in the body. This is one reason why it is so important to eat a variety of protein foods. It guarantees you’ll get all the different amino acids you need. For example, beans may be short in one of the essential amino acids, while rice and other grains have plenty of it. When you eat rice and beans together or even separately during the day, their amino acids pool together so that your body has a supply of all the amino acids needed to build its cells.
Protein is different from other energy sources we eat, like carbohydrate and fat, because it contains nitrogen. The need for protein is really the need for nitrogen. We loss nitrogen each day in urine, taking a dump, skin, hair, sweat and other secretions. The nitrogen is replaced in the protein we eat.
The amount of protein you need daily is determined by you height and weight. I’m not going to go into the scientific math of how to calculate your daily protein intake for the average Dick or Joe but just remind you of the old body builder rule of eating 1 to 2 times your body weight with protein. For Example, if you are 200 pounds, you eat between 200 grams to 400 grams a day. Now some of you pro’s can eat 2 times your body weight in protein but I sure can’t. I stick with my body weight or slightly above it..
I like to get as much protein from whole foods instead of shakes or bars. Here’s a list of food and the amount of protein in grams per serving. This can be a great guide to create your diet. (Foods listed are the on the higher end of protein content, foods low in protein aren’t listed) Be sure to pay attention to portion sizes.

FOOD---PORTION---PROTEIN

Almonds
dry roasted unblanched---1oz---5 grams
Planters---1oz---6 grams
Almond meal---1oz---11 grams

Beef
brisket braised---3oz---21 grams
chuck pot roast---3oz---23 grams
corned beef brisket---3oz---15 grams
corned beef canned---3oz---10 grams
eye round roasted---3oz---24 grams
filet broiled---3oz---21 grams
flank broiled---3oz---22 grams
ground broiled---3oz---22 grams
ground fried---3oz---21 grams
porterhouse steak---3oz---21 grams
roast beef med---2oz---12 grams
shortribs braised---3oz---18 grams

Bread
chapattis as prep w/fat---1 (2 1/2oz)---6 grams
cornstick---1 (1.3oz)---2 grams
Cracked wheat---1 slice---2 grams
Focaccia rosemary---3.5oz---6 grams
French---1oz---3 grams
Irish Soda---2oz---4 grams
Italian---1oz---3 grams
Oat bran---1 slice---3 grams
Paratha---4.4oz 1 piece---10 grams
Pita---1 reg 2oz---5 grams
pumpernickel---1 slice---3 grams
rye---1 slice---3 grams
seven grain---1 slice---3 grams
sourdough---1 slice---3 grams
Thomas English muffin---1---4grams
white---1 slice---2 grams
whole wheat---1 slice---3 grams

Cheese
American---1oz---4 grams
bel paese---3 1/2oz---25 grams
blue---1oz---6 grams
brick---1oz---7 grams
brie---1oz---8 grams
camembert---1 wedge---8 grams
cheddar---1oz---7 grams
cheddar low fat---1oz---9 grams
Colby---1oz---7 grams
Colby low fat---1oz---9 grams
Edam---1oz---4 grams
Feta---1oz---7 grams
Fontina---1oz---7 grams
Gjetost---1oz---3 grams
Goat soft---1oz---5 grams
Gouda---1oz---7 grams
Gruyere---1oz---8 grams
Limburger---1oz---8 grams
Monterey---1oz---7grams
Mozzarella---1oz---6 grams
Mozzarella part skim---1oz---7 grams
Muenster---1oz---7 grams
Parmesan---1 tbsp---2 grams
Provolone---1oz---7 grams
Ricotta---1/2 cup---14 grams
Romano---1oz---9 grams
Roquefort---1oz---6 grams
Stilton blue---1.4oz---9 grams
Swiss---1oz---8 grams
Whey cheese---3.5 oz---15 grams

Chicken
breast & wing fried---2 pieces---36 grams
broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 grams
broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 grams
broiler/fryer breast w/o skin----1/2 breast(3oz)---27 grams
broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 grams
broiler/fryer drumstick w/skins roasted---1.8oz---14 grams
broiler/fryer drumstick w/skins stewed---2oz---14 grams
broiler/fryer drumstick w/o skin fried---12 grams
broiler/fryer drumstick w/o skin stewed---1.6oz---13 grams
broiler/fryer skin roasted---from ½ chicken(2oz)---11 grams
broiler/fryer thigh w/skin, battered, fried---3oz---19 grams
broiler/fryer thigh w/skin, floured, fried---2.2oz---17 grams
broiler/fryer thigh w/skin stewed---2.4oz---17 grams
broiler/fryer thigh w/o skin fried---1.8oz---15 grams
broiler/fryer thigh w/o skin roasted---1.8oz---13 grams
broiler/fryer thigh w/o skin stewed---1.9oz---14 grams
broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 grams
broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 grams
broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 grams
broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 grams
broiler/fryer wing w/skin floured, fried---1.1oz---8 grams
broiler/fryer wing w/skin roasted---1.2oz---9 grams
broiler/fryer wing w/skin stewed---1.4oz---9 grams
canned w/broth---I can (5oz)---31 grams
Cornish hen w/o skin roasted---1/2 hen (2oz)---13 grams
Cornish hen w/o skin roasted---1 hen (3.8oz)---25 grams
Cornish hen w/skin roasted---1/2 hen(4oz)---25 grams
Cornish hen w/skin roasted---1 hen(8oz)---51 grams
Drumstick breaded & fried---2 pieces (5.2)---30 grams
Oven roasted breast of chicken---2oz---11 grams
Thigh breaded & fried---2 pieces(5.2oz)---30 grams

Cottage Cheese
creamed---1 cup---26 grams
dry curd---1 cup---25 grams
lowfat 1%---1 cup---28 grams
lowfat 2%---1 cup---31 grams

Deli Meats/ Cold Cuts
bologna beef---1oz---4 grams
bologna pork---1oz---4 grams
braunschweiger pork---1oz---4 grams
headcheese pork---1oz---5 grams
liverwurst---1oz---4 grams
mortadella---1oz---5grams
pepperoni---1 slice---1 gram
salami---1 slice---4 grams
corned beef---1oz---5 grams
pastrami---1oz---5 grams
genoa---1oz---6 grams

Egg
cooked any style---1---6 grams

Ham* highest protein content per brand
Alpine lace cooked---2oz---9 grams
Armour deviled canned---3oz---14 grams
Carl budding honey ham---1oz---5 grams
hansel ‘n Gretel Virginia---1oz---5 grams
Healthy choice deli cooked---6 slices(2oz)---10 grams
Hormel curemaster---3oz---14 grams
Kraus---1oz---5 grams
Louis rich dinner slices---3.3oz(1 slice)---16 grams
Oscar Myer deli smoked---4 slices---9 grams
Lower sodium---3 slices---10 grams
Russer Canadian maple---2oz---9 grams
Underwood deviled---2.08oz---8 grams
Underwood deviled light---2.08oz---11 grams

Hot Dog
beef---1 (2oz)---7 grams
beef & pork---1 (2oz)---6 grams
chicken---1 (1.5oz)---6 grams
corndog---1---7 grams
turkey---1 (1.5oz)---6 grams
w/ bun, chili---1---14 grams
w/ bun plain---1---10 grams

Milk
1%---1 cup---8 grams
2%---1 cup---8 grams
buttermilk---1 cup---8 grams
goat---1 cup---9 grams
skim/whole---1 cup---8 grams

Pork
center loin roasted---3oz---24 grams
loin w/fat broiled---3oz---20 grams
pork roast---2oz---10 grams
spareribs---3oz---26 grams
tenderloin roasted---3oz---24 grams

Salmon
baked---3oz---22 grams
pink w/bone canned---3oz---17 grams
salmon cake---3oz---18 grams
smoked---1oz---5 grams

Sausage
bratwurst pork---1 link---12 grams
Italian---2.4oz---13 grams
Kielbasa---2.4oz---8 grams knockwurst pork & beef---1oz---3 grams
Smoked pork---1 link---15 grams
Zungenwurst (tongue)---3.5oz---17 grams
Turkey---2.5oz---11 grams

Shrimp
fried---4 large---6 grams
canned---3oz---20 grams
jambalaya---3oz---11 grams

Tuna
canned light oil---3oz---25 grams
canned light water---3oz---22 grams
canned white oil/water---3oz---23 grams
fresh cooked---3oz---25 grams

Turkey
breast---1 slice---5 grams
breaste w/skin roasted---4oz---32 grams
canned w/broth---1/2 can---17 grams
ground cooked---3oz---20 grams
leg w/ skin roasted---2.5 oz---20 grams

Yogurt
fruit low fat---8oz---9 grams
plain---8oz---8 grams
plain low fat---8oz---12 grams
plain no fat---8oz---13 grams
vanilla lowfat---8oz---11 grams

**The Chosen One** · 07-12-2005, 04:04 AM

Damn good post bro. Mind if I use this information in my bodybuilders grocery list thread? I'll link to this thread saying where I got any of the quantities to grams of protein, ect. Then i'll see if I can get the information myself for the carbs, vitamins, ect.

**warriors** · 07-12-2005, 04:22 AM

Quote:

Originally Posted by LukeT

Damn good post bro. Mind if I use this information in my bodybuilders grocery list thread? I'll link to this thread saying where I got any of the quantities to grams of protein, ect. Then i'll see if I can get the information myself for the carbs, vitamins, ect.

use it as much as you want :nosthumbs

**The Chosen One** · 07-12-2005, 04:33 AM

Thanks bro, I didn't see this thread before I posted mine. But now that I see the two of them I figure the two of us could compile them and edit them a bit and get a helluva post. The information on protein you wrote is great, I think I will, or us if you wish to help should write the same for vitamins, complex carbs, ect. Following it up with the information and carb gram count, amount of each vit ect. and make a super thread :p we can unstick this when that is done and sticky that.

**warriors** · 07-12-2005, 04:38 AM

Quote:

Originally Posted by LukeT

Thanks bro, I didn't see this thread before I posted mine. But now that I see the two of them I figure the two of us could compile them and edit them a bit and get a helluva post. The information on protein you wrote is great, I think I will, or us if you wish to help should write the same for vitamins, complex carbs, ect. Following it up with the information and carb gram count, amount of each vit ect. and make a super thread :p we can unstick this when that is done and sticky that.

Well i didnt completely write it although i did do quite a bit of editing to it. If you need my help finding anything for your thread just give me a holler and i will try to find it.

**The Chosen One** · 07-12-2005, 04:42 AM

Cool, thanks. *does hilariously elaborate and time consuming high five/handshake ect. with warriors and wows the surrounding with our uncanningly accurate percision* ....... :excorcist

05-14-2005, 05:15 AM	#1
warriors The world is yours Join Date: Apr 2005 Posts: 1,134 Recipes: 0 Rep Power: 29	PROTEIN, PROTEIN, PROTEIN, and it's foods You get protein from the food you eat. Foods like meat, milk, beans, vegetables and grains contain protein, which in turn supplies amino acids. Your body uses Amino Acids as the building blocks to make the special proteins it needs. All body proteins are made from about 20 different amino acids. These amino acids combine in different ways to make distinct kinds of protein. Almost all foods contain protein, some more, some less. Fruits have little protein compared to meats, cheese beans, grains and vegetables. When you eat different foods, you get varying amounts of protein and a varying amounts of different amino acids they contain. Of the 20 different amino acids found in food, 9 are essential. These 9 must be obtained directly in the food you eat. The remaining 11 can be made in the body. This is one reason why it is so important to eat a variety of protein foods. It guarantees you’ll get all the different amino acids you need. For example, beans may be short in one of the essential amino acids, while rice and other grains have plenty of it. When you eat rice and beans together or even separately during the day, their amino acids pool together so that your body has a supply of all the amino acids needed to build its cells. Protein is different from other energy sources we eat, like carbohydrate and fat, because it contains nitrogen. The need for protein is really the need for nitrogen. We loss nitrogen each day in urine, taking a dump, skin, hair, sweat and other secretions. The nitrogen is replaced in the protein we eat. The amount of protein you need daily is determined by you height and weight. I’m not going to go into the scientific math of how to calculate your daily protein intake for the average Dick or Joe but just remind you of the old body builder rule of eating 1 to 2 times your body weight with protein. For Example, if you are 200 pounds, you eat between 200 grams to 400 grams a day. Now some of you pro’s can eat 2 times your body weight in protein but I sure can’t. I stick with my body weight or slightly above it.. I like to get as much protein from whole foods instead of shakes or bars. Here’s a list of food and the amount of protein in grams per serving. This can be a great guide to create your diet. (Foods listed are the on the higher end of protein content, foods low in protein aren’t listed) Be sure to pay attention to portion sizes. FOOD---PORTION---PROTEIN Almonds dry roasted unblanched---1oz---5 grams Planters---1oz---6 grams Almond meal---1oz---11 grams Beef brisket braised---3oz---21 grams chuck pot roast---3oz---23 grams corned beef brisket---3oz---15 grams corned beef canned---3oz---10 grams eye round roasted---3oz---24 grams filet broiled---3oz---21 grams flank broiled---3oz---22 grams ground broiled---3oz---22 grams ground fried---3oz---21 grams porterhouse steak---3oz---21 grams roast beef med---2oz---12 grams shortribs braised---3oz---18 grams Bread chapattis as prep w/fat---1 (2 1/2oz)---6 grams cornstick---1 (1.3oz)---2 grams Cracked wheat---1 slice---2 grams Focaccia rosemary---3.5oz---6 grams French---1oz---3 grams Irish Soda---2oz---4 grams Italian---1oz---3 grams Oat bran---1 slice---3 grams Paratha---4.4oz 1 piece---10 grams Pita---1 reg 2oz---5 grams pumpernickel---1 slice---3 grams rye---1 slice---3 grams seven grain---1 slice---3 grams sourdough---1 slice---3 grams Thomas English muffin---1---4grams white---1 slice---2 grams whole wheat---1 slice---3 grams Cheese American---1oz---4 grams bel paese---3 1/2oz---25 grams blue---1oz---6 grams brick---1oz---7 grams brie---1oz---8 grams camembert---1 wedge---8 grams cheddar---1oz---7 grams cheddar low fat---1oz---9 grams Colby---1oz---7 grams Colby low fat---1oz---9 grams Edam---1oz---4 grams Feta---1oz---7 grams Fontina---1oz---7 grams Gjetost---1oz---3 grams Goat soft---1oz---5 grams Gouda---1oz---7 grams Gruyere---1oz---8 grams Limburger---1oz---8 grams Monterey---1oz---7grams Mozzarella---1oz---6 grams Mozzarella part skim---1oz---7 grams Muenster---1oz---7 grams Parmesan---1 tbsp---2 grams Provolone---1oz---7 grams Ricotta---1/2 cup---14 grams Romano---1oz---9 grams Roquefort---1oz---6 grams Stilton blue---1.4oz---9 grams Swiss---1oz---8 grams Whey cheese---3.5 oz---15 grams Chicken breast & wing fried---2 pieces---36 grams broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 grams broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 grams broiler/fryer breast w/o skin----1/2 breast(3oz)---27 grams broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 grams broiler/fryer drumstick w/skins roasted---1.8oz---14 grams broiler/fryer drumstick w/skins stewed---2oz---14 grams broiler/fryer drumstick w/o skin fried---12 grams broiler/fryer drumstick w/o skin stewed---1.6oz---13 grams broiler/fryer skin roasted---from ½ chicken(2oz)---11 grams broiler/fryer thigh w/skin, battered, fried---3oz---19 grams broiler/fryer thigh w/skin, floured, fried---2.2oz---17 grams broiler/fryer thigh w/skin stewed---2.4oz---17 grams broiler/fryer thigh w/o skin fried---1.8oz---15 grams broiler/fryer thigh w/o skin roasted---1.8oz---13 grams broiler/fryer thigh w/o skin stewed---1.9oz---14 grams broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 grams broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 grams broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 grams broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 grams broiler/fryer wing w/skin floured, fried---1.1oz---8 grams broiler/fryer wing w/skin roasted---1.2oz---9 grams broiler/fryer wing w/skin stewed---1.4oz---9 grams canned w/broth---I can (5oz)---31 grams Cornish hen w/o skin roasted---1/2 hen (2oz)---13 grams Cornish hen w/o skin roasted---1 hen (3.8oz)---25 grams Cornish hen w/skin roasted---1/2 hen(4oz)---25 grams Cornish hen w/skin roasted---1 hen(8oz)---51 grams Drumstick breaded & fried---2 pieces (5.2)---30 grams Oven roasted breast of chicken---2oz---11 grams Thigh breaded & fried---2 pieces(5.2oz)---30 grams Cottage Cheese creamed---1 cup---26 grams dry curd---1 cup---25 grams lowfat 1%---1 cup---28 grams lowfat 2%---1 cup---31 grams Deli Meats/ Cold Cuts bologna beef---1oz---4 grams bologna pork---1oz---4 grams braunschweiger pork---1oz---4 grams headcheese pork---1oz---5 grams liverwurst---1oz---4 grams mortadella---1oz---5grams pepperoni---1 slice---1 gram salami---1 slice---4 grams corned beef---1oz---5 grams pastrami---1oz---5 grams genoa---1oz---6 grams Egg cooked any style---1---6 grams Ham* highest protein content per brand Alpine lace cooked---2oz---9 grams Armour deviled canned---3oz---14 grams Carl budding honey ham---1oz---5 grams hansel ‘n Gretel Virginia---1oz---5 grams Healthy choice deli cooked---6 slices(2oz)---10 grams Hormel curemaster---3oz---14 grams Kraus---1oz---5 grams Louis rich dinner slices---3.3oz(1 slice)---16 grams Oscar Myer deli smoked---4 slices---9 grams Lower sodium---3 slices---10 grams Russer Canadian maple---2oz---9 grams Underwood deviled---2.08oz---8 grams Underwood deviled light---2.08oz---11 grams Hot Dog beef---1 (2oz)---7 grams beef & pork---1 (2oz)---6 grams chicken---1 (1.5oz)---6 grams corndog---1---7 grams turkey---1 (1.5oz)---6 grams w/ bun, chili---1---14 grams w/ bun plain---1---10 grams Milk 1%---1 cup---8 grams 2%---1 cup---8 grams buttermilk---1 cup---8 grams goat---1 cup---9 grams skim/whole---1 cup---8 grams Pork center loin roasted---3oz---24 grams loin w/fat broiled---3oz---20 grams pork roast---2oz---10 grams spareribs---3oz---26 grams tenderloin roasted---3oz---24 grams Salmon baked---3oz---22 grams pink w/bone canned---3oz---17 grams salmon cake---3oz---18 grams smoked---1oz---5 grams Sausage bratwurst pork---1 link---12 grams Italian---2.4oz---13 grams Kielbasa---2.4oz---8 grams knockwurst pork & beef---1oz---3 grams Smoked pork---1 link---15 grams Zungenwurst (tongue)---3.5oz---17 grams Turkey---2.5oz---11 grams Shrimp fried---4 large---6 grams canned---3oz---20 grams jambalaya---3oz---11 grams Tuna canned light oil---3oz---25 grams canned light water---3oz---22 grams canned white oil/water---3oz---23 grams fresh cooked---3oz---25 grams Turkey breast---1 slice---5 grams breaste w/skin roasted---4oz---32 grams canned w/broth---1/2 can---17 grams ground cooked---3oz---20 grams leg w/ skin roasted---2.5 oz---20 grams Yogurt fruit low fat---8oz---9 grams plain---8oz---8 grams plain low fat---8oz---12 grams plain no fat---8oz---13 grams vanilla lowfat---8oz---11 grams __________________ Not Around...

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07-12-2005, 04:04 AM	#2
The Chosen One Chief Web Master Join Date: May 2005 Location: Canada Posts: 911 Recipes: 0 Rep Power: 668	Damn good post bro. Mind if I use this information in my bodybuilders grocery list thread? I'll link to this thread saying where I got any of the quantities to grams of protein, ect. Then i'll see if I can get the information myself for the carbs, vitamins, ect.

07-12-2005, 04:33 AM	#4
The Chosen One Chief Web Master Join Date: May 2005 Location: Canada Posts: 911 Recipes: 0 Rep Power: 668	Thanks bro, I didn't see this thread before I posted mine. But now that I see the two of them I figure the two of us could compile them and edit them a bit and get a helluva post. The information on protein you wrote is great, I think I will, or us if you wish to help should write the same for vitamins, complex carbs, ect. Following it up with the information and carb gram count, amount of each vit ect. and make a super thread :p we can unstick this when that is done and sticky that.

07-12-2005, 04:42 AM	#6
The Chosen One Chief Web Master Join Date: May 2005 Location: Canada Posts: 911 Recipes: 0 Rep Power: 668	Cool, thanks. does hilariously elaborate and time consuming high five/handshake ect. with warriors and wows the surrounding with our uncanningly accurate percision ....... :excorcist