Powerlifting nutrition

"Protein Chart (g/serving)"

By Ian Smalley

Beef (3 oz portion)

Protein (g)

Beef, blade roast, lean only, braised 26.4g

Beef, ground, 75 percent lean, patty, broiled 21.73g

Beef, ground, 85 percent lean, patty, broiled 22.04g

Beef, rib, lean only, roasted 23.16g

Beef, bottom round, lean only, braised 26.85g

Beef, top sirloin, lean only, broiled 25.81g

Beef, steak, rump 18.48g

Beef, corned, canned 23.05g

Chicken

Protein (g)

Chicken, breast, fried, battered (half) 34.78g

Chicken, breast, fried, not battered (half) 31.2g

Chicken, dark meat only, fried (3oz) 24.35g

Chicken, drumstick, fried 13.21g

Chicken, light meat only, fried, (3oz) 27.27g

Chicken, thigh, roasted 13.49g

Chicken, wing, fried, battered 9.74g

Chicken, meat only, stewed, (1 cup) 42.59g

Fish (3oz cooked unless stated)

Protein (g)

Fish, cod 19.51g

Fish, sole 20.54g

Fish, haddock 20.6g

Fish, halibut 22.69g

Fish, herring 12.07g

Fish, salmon, smoked 15.55g

Fish, salmon, pink, canned 16.81g

Fish, salmon, sockeye 23.21g

Eggs - real 

Protein (g)

Egg, whole raw, 1 large 6.25g

Egg, whole, raw, 1 medium 5.5g

Egg yolk, raw, 1 large 2.78g

Egg white, raw, 1 large 3.51g

Egg, whole, fried 6.23g

Egg, whole, scrambled 6.76g

Egg, whole, boiled 6.29g

Egg, substitute, liquid, 1/4 cup 7.53g

Milk (1 cup)

Protein (g)

Milk, reduced fat (2 percent) 8.13g

Milk, low fat (1 percent) 8.03g

Milk, non-fat (skim) 8.35g

Milk, evaporated, non fat, canned 19.33

Milk, evaporated, condensed 24.2g

Milk, buttermilk 8.11

Milk, chocolate, regular 7.93

Milk, soy 6.74g

Fast Food

Protein (g)

Cheeseburger, regular, single patty 15.96g

Cheeseburger, double patty 22.13g

Hamburger, regular 12.32g

Hamburger, double 31.82g

Hot Dog, plain 10.39g

Chicken fillet sandwich, plain 24.12g

Chicken breaded, fried (6 pieces 106g) 18.02g

Fish sandwich w/tartar sauce & cheese 20.61g