Welcome to a journey of health and wellness with this “Printable Category-wise Protein Food Chart PDF”! In the pursuit of a balanced and nutritious lifestyle, understanding the significance of protein-rich foods is paramount. This downloadable guide is designed to simplify your dietary choices, providing you with a comprehensive list of protein-packed foods in an easy-to-read format.
Whether you’re a fitness enthusiast, a health-conscious individual, or simply someone looking to elevate their nutritional intake, this PDF offers a visually appealing and printable resource. Navigate through a diverse array of protein sources, from meats and seafood to legumes, grains, and dairy products, each accompanied by essential details on serving sizes and protein content.
Empower yourself to make informed decisions about your diet, create well-rounded meal plans, and ensure you meet your daily protein requirements. The convenience of a printable format allows you to carry this valuable resource wherever you go, making it a handy tool for grocery shopping, meal prepping, or simply enhancing your nutritional knowledge.
Embark on a delicious and nutritious journey with our Printable Protein Food Chart PDF. Download, print, and embrace the path to a healthier and protein-enriched lifestyle today!
Categorywise Protein Food Chart
| Category | Food (Cooked) | Serving Size | Calories | Protein (g) |
|---|---|---|---|---|
| Meat, Poultry, Eggs | Chicken, skinless | 3 oz | 141 | 28 |
| Steak | 3 oz | 158 | 26 | |
| Turkey, roasted | 3 oz | 135 | 25 | |
| Lamb | 3 oz | 172 | 23 | |
| Pork | 3 oz | 122 | 22 | |
| Ham | 3 oz | 139 | 14 | |
| Egg, large | 1 egg | 71 | 6 | |
| Seafood | Salmon | 3 oz | 155 | 22 |
| Tuna | 3 oz | 99 | 22 | |
| Shrimp | 3 oz | 101 | 20 | |
| Lobster | 3 oz | 76 | 16 | |
| Scallops | 3 oz | 75 | 14 | |
| Legumes, Grains, Vegetables | Pinto Beans | ½ cup | 197 | 11 |
| Adzuki Beans | ½ cup | 147 | 9 | |
| Lentils | ½ cup | 101 | 9 | |
| Edamame | ½ cup | 95 | 9 | |
| Black Beans | ½ cup | 114 | 8 | |
| Red Kidney Beans | ½ cup | 112 | 8 | |
| Chickpeas | ½ cup | 134 | 7 | |
| Black-eyed Peas | ½ cup | 100 | 7 | |
| Fava Beans | ½ cup | 94 | 7 | |
| Wheat Berries | ½ cup | 151 | 6 | |
| Kamut | ½ cup | 126 | 6 | |
| Lima Beans | ½ cup | 105 | 6 | |
| Quinoa | ½ cup | 111 | 4 | |
| Peas, Green | ½ cup | 59 | 4 | |
| Spinach, cooked | ½ cup | 41 | 3 | |
| Nuts and Seeds | Soy Nuts | 1 oz | 120 | 12 |
| Pumpkin Seeds | 1 oz | 159 | 9 | |
| Peanuts | 1 oz | 166 | 7 | |
| Peanut Butter | 1 Tbsp | 188 | 7 | |
| Almonds | 1 oz | 163 | 6 | |
| Pistachios | 1 oz | 161 | 6 | |
| Flax Seeds | 1 oz | 140 | 6 | |
| Sunflower Seeds | 1 oz | 140 | 6 | |
| Chia Seeds | 1 oz | 138 | 5 | |
| Walnuts | 1 oz | 185 | 4 | |
| Cashews | 1 oz | 162 | 4 | |
| Dairy Products | Greek Yogurt | 6 oz | 100 | 18 |
| Cottage Cheese (1% fat) | 4 oz | 81 | 14 | |
| Regular Yogurt (nonfat) | 1 cup | 100 | 11 | |
| Milk, Skim | 1 cup | 86 | 8 | |
| Soy milk | 1 cup | 132 | 8 | |
| Mozzarella (part skim) | 1 oz | 72 | 7 | |
| String Cheese (nonfat) | 1 piece (0.75 oz) | 50 | 6 |
Protein Food Chart PDF Details
File Name: Printable Protein Food Chart PDF
File Type: PDF
File Size: 162 KB
PDF Quality: Very Good
No. of Pages: 2
Category: Health & Medical PDF
Language: English
Source: todaysdietitian.com
File Overview
Also Download: Protein Food Chart PDF, Complete List with details
Also Download: List of Low Glycemic Index Foods PDF
File Link
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Conclusion
Summarizing the importance of being mindful of calorie intake and the convenience offered by the Indian Food Calorie Chart PDF. Whether you’re on a fitness journey or simply want to make healthier food choices, this resource aims to be a helpful companion in your culinary adventures.
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