Low-carb diets encourage large amounts of protein, which can get tricky when we’re also trying to avoid unhealthy saturated fats. Some of these high protein diets, particularly Atkins, include heavier proportions of fat intake because fat, like protein, can curb appetite. Yet we still need to watch our intake: Saturated fats (found in animal products) are not only bad for the heart and blood vessels, but also have over twice the amount of calories per gram as both carbs and protein. One gram of fat is nine calories, while one gram of protein or carbs is four.
The following table can help us choose the leanest sources of protein for meat and poultry products. Realistic portion sizes were used whenever possible. Also note that how meat is prepared can add to carb content. For example, if honey is used for curing the product, naturally there will be a few more carbs from sugar. Eggs also have a small amount of carbs.
Protein and Fat Chart: Meat and Poultry Products.
| Meat And Poultry: | Serving Size: | Total Calories: | Grams Protein: | Grams Fat: | NC: |
| Egg | 1 large | 77 | 6 | 5 | 1g |
| Egg Yolk | 1 large | 54 | 3 | 5 | 1g |
| Egg White | 1 large | 16 | 4 | 0 | 0g |
| Ground Beef Sirloin (90% lean) | 3 oz. | 182 | 23 | 9 | - |
| Beef (Short loin, porterhouse steak, 1/8" fat, all grades) | 1 whole (286 gr.) | 849 | 67 | 62 | - |
| Beef (Top Sirloin, 0" fat, all grades) | 1 whole (292 gr.) | 534 | 89 | 17 | - |
| Beef Pastrami Lunchmeat | 1 slice/ 1 oz | 41 | 6 | 2 | - |
| Beef Lunchmeat | 1 slice/ 1 oz. | 33 | 5 | 1 | - |
| Beef Salami | 1 thin slice/ 1 oz. | 73 | 4 | 6 | - |
| Pepperoni | 1 oz. (10-14 small slices) | 138 | 6 | 12 | - |
| Pork Chop (loin, with bone, fat trimmed off) | 1 chop (63g) | 147 | 16 | 9 | - |
| Ham (Regular, 11% fat) | 2 slices (56g) | 91 | 9 | 5 | 2g |
| Honey Ham (Smoked) 1 serving (55 g) | 1 serving (55g) | 67 | 10 | 1 | 4g |
| Ham Sandwich Slices (extra lean) | 1 slice (27 g) | 29 | 5 | 1 | 0g |
| Chicken Breast Sandwich Slices (oven-roasted, fat-free) | 1 slice (21 g) | 17 | 3.5 | 0 | - | Chicken Breast (skin removed, oven-roasted) | 1/2 breast (86 g) | 142 | 27 | 3 | - |
| Chicken Breast (with skin, oven-roasted) | 1/2 breast (98 g) | 193 | 29 | 8 | - | Turkey Sandwich meat (breast, oven-roasted, fat-free) | 1 slice (28 g) | 24 | 4 | 0 | 0g |
| Turkey Sandwich meat (breast, honey-roasted, fat-free) | 1 slice (28 g) | 29 | 5 | 0 | 1g |
| Ground Turkey, cooked (regular-fat version) | 1 patty (82 g) | 193 | 22 | 11 | - |
| Turkey Breast (skin removed, roasted) | 1/4 breast (153 g) | 207 | 46 | 1 | - |
Reference: Nutritiondata.com
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