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Holtzer says a 4-ounce serving of turkey has 34 grams of protein and 2 grams of fat. "Turkey breast is an excellent example of a high-protein, low-fat alternative for chicken," Holtzer says.
Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1] As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels.
Natural protein concentrates (often used in bodybuilding or as sports dietary supplements): Soy protein isolate (prepared with sodium or potassium): 80.66; Whey protein isolate: 79; Egg white, dried: 81.1; Spirulina alga, dried: 57.45 (more often quoted as 55 to 77) Baker's yeast: 38.33; Hemp husks 30
Tofu is well-known as a meat alternative that packs a lot of protein — a half-cup contains about 10 grams. Tofu is made from fermented soybeans and is easy to bake, fry or add to soup.
100 grams of Egg tofu has 17 mg calcium, 24 mg magnesium, and 5 grams protein while 100 grams tofu has 138 mg calcium, 63 mg magnesium and 12.2 grams protein. Compared with tofu, Japanese tofu's nutritional value is lower. [citation needed]
Reduced-Fat Cheddar Cheese. 3.9 ounces reduced fat cheddar cheese: 30 grams of protein
In 2012, the United States Department of Agriculture stated that soy protein (tofu) may replace meat protein in the National School Lunch Program. [ 21 ] The Academy of Nutrition and Dietetics said in 2009 that a variety of plant foods consumed over the course of a day can provide all the essential amino acids for healthy adults, which means ...
Okara that is firmly packed consists of 3.5 to 4.0% protein, 76 to 80% moisture and 20 to 24% of solids. When moisture free, the gritty okara contains 8 to 15% fats, 12 to 14.5% crude fiber and 24% protein, and contains 17% of the protein from the source soybeans.