A guide to increasing protein in your diet on a daily basis.
On average most people require 1 gram of protein per kilo of body
weight. Below is a table of the food sources providing you with protein
& which food sources are the most protein dense per serve.
|
Food
|
Type
|
Protein Per 100g
|
Per Serve
|
| Milk | 250mL | ||
| Skim | 3.6 g | 9 g | |
| Full Fat | 3. 3.3 g | 8.25g | |
| A2 skim & full cream | 3.1 g | 7.75 g | |
| Yoghurt | 200ml | ||
| Vanilla Regular Fat | 4.9 g | 9.8 g | |
| Vanilla Reduced Fat | 5.8 g | 11.6 g | |
| Reduced Fat, Intense Sweetened, Added Fruit | 4.8 g | 9.6 g | |
| Pot Set Regular/Reduced Fat | 5 g | 10 g | |
| Cheese | 25g | ||
| Cheddar Regular Fat | 25.9g | 6.48 g | |
| Cheddar Reduced Fat | 33.4 g | 8.25 g | |
| Cream Cheese Regular/Regular Fat | 8.2 g | 2.05 g | |
| Cottage Cheese Regular/Regular Fat | 15.4 g | 19.74 | |
| Mozzarella | 26 g | 6.5 g | |
| Parmesan Shaved | 40 g | 10 g | |
| Ricotta | 11.36 g | 2.84 g | |
| Swiss | 28.7 g | 7. 18 g | |
| Custard | 100ml | ||
| Vanilla Regular Fat | 3.3 g | 3.3 g | |
| Vanilla Reduced Fat | 4.5 g | 4.5 g | |
| Ice cream | 50g | ||
| Vanilla Regular Fat | 3.4 g | 1.7 g | |
| Vanilla Reduced Fat | 4 g | 2 g | |
| Stick, Chocolate and Biscuit Crumbed Coat | 4.3 g | 2.15 g | |
| Cream | 100ml | ||
| Thickened Reduced/Regular Fat | 2.95 g | 2.95 g | |
| Sour Cream Regular Fat | 3.1 g | 2.3 g | |
| Sour Cream Reduced Fat | 3.9 g | 3.9 g | |
| Whipped | 3.4 g | 3.4 g | |
| Egg | 50g | ||
| Raw | 13.4 g | 6.7 g | |
| Boiled | 13 g | 6.5 | |
| Yolk | 15 g | (18g) 2.7g | |
| White | 11.2 g | (30g) 3.36 g | |
| Chicken | 80g | ||
| Breast, lean, baked | 29 g | 23.2 g | |
| Fried | 22.6 g | 20.96 g | |
| Drumstick, skin , baked | 26. 5 g | 21.2 g | |
| Wing , skin , baked | 28. 2 g | 22.56 g | |
| Thigh, lean, baked | 24. 2 g | 19.36 g | |
| Beef | 80g | ||
| Grilled, Lean (all cuts) | 31.6g | 25.28 g | |
| Mince | 24.9 g | 19.92 g | |
| Sausage | 15.4 g | 12.32 g | |
| Pork | 80g | ||
| Steak | 32.5 g | 26 g | |
| Ham | 31.5 g | 25.2 g | |
| Bacon, grilled/ fried | 22g | 17.6 g | |
| Seafood | 100g | ||
| Tuna | 23.1 g | 23.1 g | |
| Salmon | 24.3 g | 24.3 g | |
| Prawns | 23.7 g | 23.7 g | |
| Barramundi | 22.8 g | 22.8 g | |
| Whiting/Snapper | 25 g | 25 g | |
| Anchovies | 21.1 g | 21.1 g | |
| Seeds | 15 g | ||
| Sunflower Seeds | 22.7 g | 3.4 g | |
| Pumpkin Seeds | 24.5 g | 3.67 g | |
| Flaxseed | 18.3 g | 2.75 g | |
| Linseed | 19.5 g | 2.93 g | |
| Nuts | 20 g | ||
| Almonds | 19.5 g | 3.9 g | |
| Cashews | 17 g | 3.4 g | |
| Peanuts | 25.1 g | 5.02 g | |
| Brazil Nuts | 14.4 g | 2.88 g | |
| Walnuts | 14.1 g | 2.82 g | |
| Macadamia Nuts | 7.6 g | 1.52 g | |
| Legumes | 200g | ||
| Baked Beans | 4.6 g | 9.2 g | |
| Chickpeas | 6.3 g | 12.6 g | |
| Kidney beans | 6.6 g | 13. 2 g | |
| Vegetables | *green leafy | 80g | |
| Spinach | 3.5 g | 2.8 g | |
| Broccoli | 4.6 g | 3.68 g | |
| Peas | 4.8 g | 3.84 g | |
| Protein Products | Shake-Isowhey | 47.1 g | (32 g serve) 15.1 g |
| Bar-Isowhey high protein bar | 23.9 g | (55 g serve) 13.2 g |
To receive 100g on protein in your diet:
-2 boiled eggs (breakfast with toast)
-2 slices of cheddar cheese & 80g ham (ie: in a sand which)
-20g of brazil nuts,20g of cashews, 15g of sunflower seeds (nut mix)
-80g beef, 80g broccoli, 200g chickpeas (dinner)
To receive 200g in your diet:
-250mL milk (with oats for breakfast)
-protein shake with 100mL milk
-2 x 200mL tub of yogurt, 20g of almonds (snack)
-2 x100g tin of tuna, 2 slices of cheddar cheese, 80 g spinach (on crackers/bread etc. for lunch)
-20g peanuts, 20g walnuts, 15g pumpkin seeds (nut mix)
-2 slices of cheddar cheese & 80g ham (ie: in a sand which)
-120g chicken breast, with kale & (other vegetables)
To receive 300g in your diet:
-250mL milk (in a latte)
-omelette (4 eggs, 100mL milk, 30g cheese, 80g spinach etc.) & bacon
-25g cottage cheese, 100g salmon(on crackers)
-protein bar
-80g mince, 200g kidney beans, 80g spinach, 50g cheese etc. (in a pastas, burrito etc.)
-protein shake with 100mL milk
-20g cashews, 20g almonds, 15g sunflower seeds, 20g walnuts, 20g peanuts, 15g pumpkins seeds.
-160g steak, 200g chickpeas, 80 g broccoli (other vegetables)
-2 x 200mL tub of yogurt with 20 g of almonds
*Make variations according to your diet & it is important to
consult your healthcare professional if you are considerably increasing
your protein as rapid increase can be detrimental to your health.
**Keep in mind that you need to consume adequate essential vitamins
& minerals along with complex carbohydrates to receive a balanced
diet.
References
Food Standards Australia and New Zealand 2006, NUTTAB 2006 Online Version, Food Standards Australia and New Zealand, http://www.foodstandards.gov.au/consumerinformation/nuttab2006/onlineversionintroduction/onlineversion.cfm?&action=getFood&foodID=09A10091 viewed 16th March 2011
Dunne, L 2002, Nutrition Almanac, 5th edn., McGraw Hill, New York.
A2 The Original Milk Protein 2010, Milk Nutrition, A2 The Original Milk Protein http://www.a2milk.com.au/a2-light.php viewed 21st March 2011
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