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.)
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