Protein Comparison Chart
Most protein charts have one column. This one has four.
That's on purpose. Almost every food on this chart delivers 20-plus grams of protein — the protein number is the boring part. What separates a good protein choice from a poor one is what comes with it.
Turkey breast and ribeye provide nearly identical amounts of protein. One costs you 0.3 grams of saturated fat. The other costs 7.5 — about a third of your entire day's budget.
Three ounces of fresh turkey has 54 mg of sodium. Three ounces of deli turkey has about 1,050. Same bird. Twenty times the salt.
And every animal protein on the chart has zero fiber. A cup of lentils gives you 18 grams of protein and 16 grams of fiber, with almost no saturated fat or sodium. It's the only kind of food on the page that solves two problems at once.
What's in it
Page 1 — the chart. Poultry, beef and pork, processed and deli meat, fish and seafood, dairy and eggs, and plant proteins. Protein, saturated fat, sodium, and fiber for each.
Page 2 — how to read it, and a worksheet where students total up their own day and check it against the limits: 22 g saturated fat, 2,300 mg sodium, 25–38 g fiber.
The bottom line
Vary your protein. Eat fish two to three times a week. Choose lean cuts and skinless poultry. Add beans and lentils — protein, fiber, no saturated fat, almost no sodium. Go easy on deli and processed meat; the sodium column tells you why. And watch the portion: 3 oz cooked is about a deck of cards.
The RDA is 0.8 grams of protein per kilogram of body weight. Most people already get enough. If you have questions about the right amount for you, ask a registered dietitian.
FAQ
How much protein do I need? The RDA is 0.8 g per kg of body weight — about 56 g for a 70 kg adult. Which meat has the most protein? Chicken breast and lean beef sirloin, at about 26 g per 3 oz — but turkey breast is close behind with a fraction of the saturated fat. What is the best plant protein? Lentils — 18 g of protein and 16 g of fiber per cooked cup. Do I need a protein supplement? Most people don't. Protein deficiency is rare in the U.S.
Want the real thing?
A printout gets you through today's lesson. For a class, a clinic, or a wellness fair, teach portions with a real, wipe-clean portion plate.
