Protein is an important nutrient used in rebuilding muscle tissue. Since 9 amino acids in protein are essential they must be consumed in dietary intake.
For weight loss, fat burning, and muscle building, experts recommend 1 gram of protein per lean body mass. The following table is a quick protein index of common foods. The values are standard, check your food label for an exact number.
| Protein Index - Animal | ||
| Meal Source | Serving Size | Protein (in Grams) |
| Chicken Breast - Boneless | 3.5oz | 29 |
| Chicken Thigh | 2.2 oz | 16 |
| Chicken Leg | 5.7 oz | 30 |
| Turkey Breast | 4 oz | 33 |
| Turkey Leg | 4 oz | 31 |
| Beef - Ground Lean | 4 oz | 28 |
| Beef Tenderlion - Lean | 4 oz | 32 |
| Beef - Chuck- Lean | 4 oz | 30 |
| Beef - Round - Lean | 4 oz | 30 |
| Beef - Sirlion - Lean | 4 oz | 31 |
| Fish | 4oz | 34 |
| Fat Free Milk | 8 fl oz. | 8 |
| Low Fat Cheddar Cheese | 1 slice | 7 |
| Yogurt Low Fat | 8 oz | 12 |
| Eggs -whole | 1 egg | 6 |
| Protein Index - Legumes | ||
| Meal Source | Serving Size | Protein (in Grams) |
| Kidney Beans | 1/2 cup | 8 |
| Green Beans | 1/2 cup | 1 |
| Black Beans | 1/2 cup | 8 |
| Lima Beans | 1/2 cup | 5 |
| Black Eye Peas | 1/2 cup | 6 |
| Pinto Bean | 1/2 cup | 5 |
| Lentils | 1/2 cup | 9 |
| Soybeans | 1/2 cup | 9 |
For more information about protein and it’s effects on weight loss checkout Protein For Weight Loss .
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