Thursday, June 28, 2012

Healthy Protein Choices

HIGH PROTEIN

Each serving is approximately 33-55 calories per ounce.
You may select soybeans or tofu in place of fish, fowl or meat in a serving of 3 1/2 ozs.
Remember that 3 1/2 ozs. is one cooked serving.

Fat (gm) Chol.(mg)   Cal.     % Fat
Abalone .                                                       .3                     54       49       4.0
N. Lobster                                                     .6                     72       98       5.4
Pike                                                                 .9                     50       113     7.0
Flounder                                                         1.0                  46       129     7.0
Cod                                                                .9                     55       105     7.4
Haddock                                                         .9                     74       112     7.5
Sole                                                                .8                     42       68       10.0
Scallops                                                         1.4                  52       112     11.0
Clams                                                             2.0                  67       148     12.0
Red Snapper                                                 1.7                  47       128     12.0
Crab, king                                                      1.5                  53       97       14.0
Tuna, white, water packed                            2.5                  42       136     16.0
Turkey, white meat                                        3.2                  69       157     18.0
Sea Bass                                                       2.6                  53       124     19.0
Halibut                                                            2.9                  41       140     19.0
Chicken, white meat                                    3.6                  85       165     20.0
Oysters                                                          2.2                  50       90       22.0
Mussels                                                         4.5                  56       172     23.0
Trout                                                               4.3                  74       151     26.0
Beef, top round                                             5.4                  84       184     26.0
Pork tenderloin, lean only                             4.8                  93       166     26.1
Swordfish                                                       5.1                  50       155     30.0
Beef flank, lean only                                    7.3                  90       195     34.0
Lamp, lean leg                                              7.0                  93       184     34.0
Salmon, sockeye                                       11.0                   87       216     46.0
Sardines, Pacific,
water packed                                              12.0                   81       178     61.0
Shrimp                                                         1.1                    133     99       9.8
(only 2 ozs.)