natural protein sources

natural protein sources

Natural protein sources________________________
Food Quantity providing 20g of protein
• Quinoa 100g/1 cup dry weight
• Brown rice 400g/3 cups cooked weight
• Tuna 85g/1 small tin
• cod 35g/1 very small piece
• salmon 100g/1 small piece Excellent
• sardines 100g/1 baked Sources
• chicken 75g/1 small roasted breast
• eggs 115g/2 medium
• natural yoghurt 450g/3 small pots
• cottage cheese 125g/1 small pot
• soya beans 3/4 of a cup
• Whole milk 2 1/2 glasses

• Sunflower seeds 185g/1 cup
• pumpkin seeds 75g/ 1/2 a cup
• Cashew nuts 115g/1 cup
• Almonds 115g/1 cup
• peanut butter 6 tablespoons Reasonable
• lentils 85g/1 cup cooked weight source
• Chickpeas 115g/ 2/3 cup cooked weight
• Frozen peas 250g/2 cups
• Broccoli 40g/ 1/2 a cup
• Spinach 40g/ 2/3 a cup

Reference
Holford , P (2010). Optimum nutrition for your child . 3rd ed. kent: Piatkus Books. 51-52.
http://healthyeating.sfgate.com/much-milk-drink-order-compare-protein-powder-10790.html
http://www.bodybuilding.com/fun/measuring-your-macros-what-20-grams-of-fat-looks-like.html

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