| Legumes |
|
|
|
Black Beans (dry) |
15 gram/cup cooked |
|
Garbanzo (chickpeas) (dry) |
41 gram/cup |
|
Pinto beans (cooked) |
44 gram/cup |
|
Soybeans (cooked) |
20 gram/cup |
|
Lentils (cooked) |
16 gram/cup |
|
Split peas (cooked) |
16 gram/cup |
|
Kidney beans (cooked) |
14 gram/cup |
|
Peanuts |
38 grams/cup |
| Nuts |
|
|
|
Almonds |
26 gram/cup |
|
Cashews |
24 grams/cup |
|
Pistachios |
26 grams/cup |
|
Walnuts |
15 grams/cup |
|
Pumpkin seeds |
40 grams/cup |
|
Sunflower seeds |
35 grams/cup |
| Grains |
|
|
|
Wheat gluten |
58 gram/cup |
|
Wild rice |
23 gram/cup (uncooked) |
|
Millet |
23 gram/cup (uncooked) |
| Dairy |
|
|
|
Cottage cheese |
25 gram/cup |
|
Yogurt, nonfat |
13 gram/cup |
|
Yogurt, plain |
8 gram/cup |
|
Milk |
8 gram/cup |
|
Cheese
|
5-7 gram/one ounce
(not cream cheese) |
|
Eggs |
6 gram/egg |
|
Fish
|
15 - 18 grams/3 oz
49 grams/can |
|
| Meat |
|
|
|
Beef |
20 gram/4 oz |
|
Lamb |
15 gram/4 oz |
|
Pork |
|
|
Bacon |
10 gram/4 oz |
|
Ham |
20 gram/4 oz |
|
Venison |
24 gram/4 oz |
|
Chicken |
22 grams/4 oz |
|
Turkey |
25 grams/4 oz |