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PROTEIN VALUES OF COMMON FOODS:
The following list can give you a rough idea whether you are even approaching the 75-100 grams of protein a day which pregnant women need. For a more detailed table, see what Every Pregnant Woman Should Know, (Brewer, Random House, 1977) from which these values were taken.
Protein Food Item Serving Size Grams Protein Dairy Products Butter 1 pat 0 Hard cheeses 10 oz. 6-7 Cottage cheese 1/2 cup 15 Ricotta cheese 1/2 cup 19 Cream cheese 1 oz. 2 Egg 1 6 Milk (Whole or skim) 1 cup 8-9 Yogurt 1 cup 8 Meat and Poultry
(serving is for cooked,
edible portion
without bones)Beef - Chuck roast 4 oz. 23 Corned beef 4 oz. 22 Dried, chipped beef 4 oz. 25 Ground beef, lean 4 oz. 22 Sirloin beef steak 4 oz. 20 Bologna 2 slices 7 Chicken or turkey 4 oz. 23 Duck 4 oz. 13 Lamb 4 oz. 18-20 Liver (beef or chicken) 4 oz. 20 Pork Bacon, crisp 1 slice 2 Pork chop 4 oz. 16 Ham slice, cured 4 oz. 16 Hotdog 1 7 Pork Loin, roast 4 oz. 21 Sausage 4oz. 11 Veal 4 oz. 23 Seafood (cooked, edible portion) Fillet of whitefish (baked or fried) 1 20-25 Crabmeat, cooked 4 oz. 14 Salmon 4 oz. 24-25 Sardines, canned 1 oz. 5 Shrimp, cleaned, steamed 4 oz. 20 Tuna, canned 4 oz. 28 Nuts and Seeds Almonds 1 cup 21 Cashews 1 cup 19 Peanuts, roasted 1 cup 30 Peanut butter 1/3 cup 13 Pine nuts 1 cup 35 Sesame seeds 1/3 cup 5 Sunflower seeds (hulled) 1/2 cup 13 Walnuts 1 cup 17 Dried beans Black-eyed peas (cowpeas) 4 oz. dry 25 Chick-peas (garbanzo) 1 cup cooked 16 Kidney beans 1 cup cooked 11 Lentils 1/3 cup dry 17 Navy or pinto beans 1 cup cooked 17 Split peas 1 cup cooked 11 Soybeans 1 cup cooked 26 Soybean curd (tofu) 4 oz. 9 Soybean sprouts 4 oz. 7 Flours and Grains, uncooked Barley 1/2 cup 10 Cornflakes 2/3 cup 2 Corn grits or cornmeal 1/2 cup 10-11 Oats, rolled 1/4 cup 4 Popcorn, popped 2 cups 3 Rice, brown 1/3 cup 5 Soy flour, full fat 1 cup 41 Whole wheat flour 1 cup 15 Wheatena 1/4 cup 4 Pasta (uncooked) Egg noodles 1 cup 7 Macaroni or spaghetti
(Buitoni high protein)2 oz. 12 Fruit
(All fruit servings have 2 gm,
1 gm or only trace protein
except for the following:)Dried apricots 4 oz. 5 Avocado 1 large 4 Dates, dried & pitted 1 cup 4 Figs, dried 3 large 3 Stewed prunes 1 cup 3 Vegetables
(Vegetable servings with more
than 2 gm protein include:)Lima beans 1 cup 8 Broccoli, cooked 1 cup 5 Brussels sprouts, cooked 1 cup 6 Cauliflower, cooked 1 cup 3 Collard or dandelion greens 1 cup cooked 5 Corn on cob 1 ear 3 Corn cooked loose 1 cup 5 Mustard and turnip greens 1 cup cooked 3-4 Peas, fresh or frozen 1 cup 5 Potato boiled or baked 1 medium 2 Hash browns 3/4 cup 4 Potato chips or French fries 10 1 Spinach, cooked 1 cup 3 Squash, winter cooked 1 cup 4 Squash, summer cooked 1 cup 1 Beverages
Non-milk beverages essentially
have little or no protein
exceptions:Bouillon (canned) 1 cup 8 Orange and tomato juice 1 cup 2 Sweeteners Honey, sugar, molasses, etc. ------ 0
NUTRITIONAL HANDOUTS FOR CLIENTS
Food Groups
Vegetable and animal protein foods, serving sizes, and food groups used to assist pregnant clients and their midwives in planning a balanced daily dietary intake of sufficient protein to prevent potential complications of pregnancy.
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