Food guide with protein breakdown


 

Food guide with protein breakdown
Food type Portion Size Protein Fats Calories Sugar Carbs
Meat and Poultry
Chicken Breast (skinless) 80g 25g 2g 118 0 0
Lean Steak Fillet 80g 23g 6.4g 150 0 0
Roast Port Joint 80g 24g 5.4g 146 0 0
Roast Leg of Lamb Joint 80g 24.6g 7.7g 168 0 0
Roasted Gammon Joint 80g 14.9g 6.4g 117 0 0
Roast Chicken (skinless/breast) 80g 24g 2.9g 122 0 0
Rosted Pork chop ( boneless) 80g 25.3g 5.1g 147 0 0
Lean Ham slices ( from the bone) 40g 8.5g 0.8g 40 0.1g 0.3g
Pork Sausage (grilled) 40g 5.8g 8.8g 118 0.6g 3.9g
Back Bacon (fatless) 40g 10.3g 4.9g 86 0 0
Fish
Tuna Steak 80g 19g 0.9g 84 0 0
Salmon Steak (farmed, raw, skinless) 80g 16.3g 12g 174 0 0
Cod Fillet 80g 19.7g 0.6g 85 0 0
Haddock Fillet(grilled, skinless) 80g 14.3g 0.2g 59 0 0
Fresh Prawns (raw) 60g 12.3g 0.7g 56 0 0
Fresh Lobster 60g 13.3g 1g 62 0 0
Tinned drained Tuna (in brine) 60g 14.9 0.6g 65 0 0
Fresh Scallops 60g 13.9g 0.8g 71 0 2.0g
Grains, Pulses and vegetables
Lentils (cooked) 60g 5g 0 68 1g 12g
Chickpeas 60g 5g 2g 98 3g 16g
Quinoa (cooked) 60g 3g 1g 72 1g 13g
Edamame (steamed) 60g 7g 3g 73 1g 5g
Red Kidney Beans (cooked) 60g 5g 0g 76 0 14g
Couscous (cooked) 60g 2g 0 67 0 14g
Soy nuts 30g 13g 6g 135 0 9g
Pumpkin seeds 30g 6g 6g 134 0 16g
Sunflower seeds 30g 6g 15g 164 1 5g
Chia seeds 30g 5g 9g 146 0 13g
Walnuts 30g 5g 20g 196 1g 4g
peanuts 30g 7g 15g 176 1g 6g
Cashews 30g 5g 14g 172 2g 10g
Pistachios 30g 6g 14g 171 2g 8g
Almonds 30g 6g 16g 179 1g 6g
Broccoli (steamed) 60g 1g 0 21 1g 4g
Peas (cooked) 60g 3g 0 50 4g 9g
Spinach (steamed) 60g 2g 0 14 0 2g
Asparagus Spears (steamed) 60g 1g 0 13 1g 2g
Carrots (cooked) 60g 0 0 21 2g 5g
Carrots (raw) 60g 1 0 25 3g 6g
Dairy, Eggs and Milk Alternatives
Eggs (large) 1 egg 6g 5g 72 0 0
Low Fat Yogurt 85g 3g 1g 84 16g 16g
Greek Yogurt 85g 9g 0 50 3g 3g
Cottage Cheese 85g 9g 4g 83 2g 4g
Cheddar Cheese 30g 7g 10g 121 0 7g
Mozzarella Cheese 30g 7g 7g 90 7g 1g
Whole Milk 100ml 3.5g 3.6g 63 4.6g 4.6g
Semi Skimmed Milk 100ml 3.5g 1.7g 46 4.7g 4.7g
Skimmed Milk 100ml 3.5g 0.3g 34 4.8g 4.8g
Soya Milk ( unsweetened) 100ml 2.4g 1.6g 26 0.2g 0.5g
Oat Milk 100ml 1g 1.5g 45 4g 6.5g
Coconut Milk (carton) 100ml 0.1g 0.9g 20 1.9g 2.7g
Fruits
Banana (without skin) 100g 1.2g 0.1g 81 18.1g 20.3
Orange (peeled) 100g 0.8g 0.2g 36 8.2g 8.2g
Blueberries 100g 0.9g 0.2g 40 9.1g 9.1g
Strawberries 100g 0.6g 0.5g 30 6.1g 6.1g
Raspberries 100g 1.4g 0.3g 25 4.6g 4.6g
Apple (cored) 100g 0.6g 0.5g 51 11.6g 11.6g