Need an ACCURATE protein list..

[Lynch]

Changing my eating habits and working out for muscle gain/ mass.
I know I need at least 180 grams protein/day (that's my weight) and I know thw foods that are high in protein, but I need an actual ACCURATE list or table telling exactly how much protein is in a certain amount of food.
Checking on the net and one site says a cup of cottage cheese has 26 g. and another site says 38 grams- no consistency and I'm trying to do this properly.
Any suggestions, books, etc ? Thanks guys

[vassille]

Originally Posted by Lynch

Changing my eating habits and working out for muscle gain/ mass.
I know I need at least 180 grams protein/day (that's my weight) and I know thw foods that are high in protein, but I need an actual ACCURATE list or table telling exactly how much protein is in a certain amount of food.
Checking on the net and one site says a cup of cottage cheese has 26 g. and another site says 38 grams- no consistency and I'm trying to do this properly.
Any suggestions, books, etc ? Thanks guys

The reason some quantities of protein are different is because can sizes are different. All you have to do is calculate the per serving amount of protein. Then add up all the servings in the jar, package or container. I do not think you need to be that acurate with your measurments, really. Eating 200 grams per day or close by is good enough.

[Lynch]

Obviously, I'm talking about foods like meats and vegetables that don't list them on the package !!

[Lynch]

Vassille, obviously I can figure that out.
But how much protein in a chicken breast, a thigh, steaks, an apple ??

[Dtasch]

there are tons of websites out there....do a search for nutrition facts.

[vassille]

Originally Posted by Lynch

Vassille, obviously I can figure that out.
But how much protein in a chicken breast, a thigh, steaks, an apple ??

It's all on the package bro, just read it. I'm not trying ot be a smart a*s but calories and protein are relative to their size. If you buy a pack of chicken breast it will tell you on the back how many servings and the amount of protein per serving. All you have to do is do a little math.

All the chart will give you for example is that a 8oz of chicken breast is 20 grams of protein for example. So how is that going to help you? You still need to divide total amount in lbs that you have bought of chicken breast by how many servings. That's the reason there is package labels to figure out this sh*t.
BTW, all meats let's say as big as your palm have around 40 g of protein.

[MaggioMuscle]

www.mypyramid.gov

[aikurushii]

http://thefitnesshub.com

[afnerd]

Use a food scale to weigh out foods that don't have labels.

[Builder101]

www.nutritiondata.com

Originally Posted by afnerd

Use a food scale to weigh out foods that don't have labels.

he doesnt want to weight them out he wants their nutritional data.

[afnerd]

Originally Posted by dannyboy9

he doesnt want to weight them out he wants their nutritional data.

Just thought it might help. Once you have the data, you need to figure out how much chicken is that there chicken breast you've got. Breast A may be 137g while breast B has 88g.

www.caloriking.com is another good site.

[Traps]

Just go with the lowest values you find, the more protein you get the better.

[MaggioMuscle]

Originally Posted by Traps

Just go with the lowest values you find, the more protein you get the better.

So long as you are not exceeding your fat, cholesterol, or calorie intakes and so long as you are eating balanced meals with plenty of carbs to power your lifting. (carbs 60-70%, protein 15-20%, fat 20-30%)

[jiujitsugirl]

http://www.nal.usda.gov/fnic/foodcomp/search/

[Chauncey11]

I use www.fitday.com. Easy to use and you can easily customize nutrient info. It works for me.