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| Recipes
and Information > Protein Sources,
Values and Requirements |
The following protein tables provide nutritional protein values
for an average food portion. |
| Animal
Protein |
grams |
Botanical
& Dairy Protein |
grams
|
| Rabbit Roast |
27 |
Tofu, firm 1/2 cup |
20 |
|
Chicken Breast (Skinless) |
26
|
Veggie Burger
|
12 |
| Albacore Tuna (water packed) |
24 |
Cottage Cheese, 1% fat |
12 |
|
Trout, gilled |
24
|
Wild Rice (1 cup) |
12 |
| Turkey Breast, skinless |
23
|
Low fat Yogurt (1 cup) |
11 |
|
Lobster, steamed |
22 |
Egg whites (3) scrambled |
11 |
| Flounder, grilled |
21
|
Wheat germ 3 tbs |
9 |
|
Orange Roughty, grilled |
20 |
Beans (Black, Kidney, Split) |
8 |
| Crab, steamed |
20 |
Skim Milk (1 cup) |
8 |
|
Salmon, poached |
20
|
Mozzarella Cheese (skim, 1
oz) |
8 |
| Duck (Skinless) |
19 |
Peanut Butter (1 oz) |
7 |
|
Shrimp, steamed |
17
|
Cheddar Cheese (1oz) |
7 |
| Mussels, steamed |
17 |
Peanuts (1 oz) |
7 |
|
Clams, steamed |
12 |
Sunflower seeds (1 oz) |
7 |
| |
|
Almonds (1oz) |
6 |
|
|
|
Whole egg (1 large) |
6 |
| Beef steak, grilled (high fat source!) |
25 |
Brown Rice (1 cup) |
6 |
|
Port Loin, roast (high fat source!) |
23 |
Wheat bran cereal (11/2 cups)
|
6 |
| Back Bacon (high fat source!) |
12 |
Lima Beans (1/2 cup) |
6 |
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Biological
value of proteins
The amount of protein retained in the body per gram of protein absorded.
| Protein
Source |
grams |
Protein
Source |
grams
|
| Whey Protein Isolate |
140 |
Fish |
83 |
|
Ion Exchanged Whey Protein |
120
|
Beef
|
80 |
| Whey Protein Concentrate |
104 |
Chicken |
79 |
|
Whole Egg |
100
|
Casein |
77 |
| Cow's Milk |
91 |
Soy |
74 |
|
Egg White |
83
|
Grains, Legumes |
59/49 |
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Protein
Requirements According To Activity Levels
|
Body Weight (kg) |
Body Weight (lb) |
Level 1
g |
Level 2
g |
Level 3
g |
Level 4
g |
| 40 |
88 |
80 |
68 |
56 |
40 |
| 50 |
110
|
100
|
85 |
70 |
50 |
| 60 |
132 |
120 |
102 |
84 |
60 |
| 70 |
154 |
140 |
119 |
98 |
70 |
| 80 |
176 |
160 |
136 |
112 |
80 |
| 90 |
198 |
180 |
153 |
126 |
90 |
| 100 |
221 |
200 |
170 |
140 |
100 |
| 110 |
243 |
220 |
187 |
154 |
110 |
| 120 |
265 |
240 |
204 |
168 |
120 |
|
Activitity Levels |
| Leve 1 |
Strength, Speed, Endurance |
Weightlifting |
| Leve 2 |
Speed, Strength, Endurance |
Boxing, Karate, Rowing, Triathlon |
| Leve 3 |
Endurance |
Running, Cycling, Hockey |
| Leve 4 |
Active Lifestyle, Stress |
Weekend Sports, Excess Work, Healing |
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