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Protein Chart Final PDF

The document lists 30 high-protein food items and provides their calorie, carbohydrate, fat, and protein content per 100 grams. Some of the highest protein foods include soya chunks with 52 grams of protein, egg whites with 4 grams, chicken and lean beef with 23 grams, and fish and grilled fish with 18-31 grams of protein per 100 grams. The list also includes nuts, beans, lentils, dairy products, and tofu as protein-rich options.

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sumitha
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255 views

Protein Chart Final PDF

The document lists 30 high-protein food items and provides their calorie, carbohydrate, fat, and protein content per 100 grams. Some of the highest protein foods include soya chunks with 52 grams of protein, egg whites with 4 grams, chicken and lean beef with 23 grams, and fish and grilled fish with 18-31 grams of protein per 100 grams. The list also includes nuts, beans, lentils, dairy products, and tofu as protein-rich options.

Uploaded by

sumitha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PROTEIN RICH FOOD ITEMS :-

SL. NO ITEM CALORIES CARBOHYDRATES FAT PROTEINS


Per 100 grams Kcl In grams In grams In Grams
1. Soya chunks 342 33 0.5 52
2. Egg whites 1 16 0 0 4
3. chicken 168 0 9 23
4. Grilled chicken 165 1 4 30
5. Lean Beef 157 0 7 23
6. Pork lean 240 0 18 19
7. Fish 152 0 9 18
8. Grilled fish 148 1 2 31
9. Prawns 91 0 0.5 19
10. Crab 97 0 2 19
11. Milk (skimmed) 200 Ml 68 10 0.16 7
12. Paneer 258 12 15 19
13. Cottage cheese 258 12 15 19
14. Yogurt, Greek, Nonfat 60 3 4 4
15. Bengal gram cooked 287 39 5 19
16. Lentils 299 48 1 12
17. Green gram cooked 294 46 1 23
18. Green peas 303 49 2 21
19. Horse gram 329 57 1 22
20. Kidney beans, boiled 299 49 2 20
21. Black beans, boiled 291 44 2 22
22. Red beans 274 42 1 21
23. Soy beans 377 10 19 38
24. Almonds (25 grams)20 152 2.6 15 5
25. Cashews(25 grams)12 146 6 5 11
26. Pista (25 grams)44 135 4 11 6
27. Wallnuts (25 grams)6 168 3 16 4
28. Peanuts (25 grams)25 130 4 10 6
29. Ragi 321 67 2 7
30. Tofu(paneer from soymilk) 76 2 5 8

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