Meat vs Plant Proteins

Comparison of Protein Foods

 

Trying to lose weight with little success? Many of the high fat foods that Americans eat are processed meat or cheese products, which contribute no fiber and a majority of the cholesterol in the typical diet. These foods are singled out for how much protein they contain without considering all of the low fat plant-based alternatives. That’s right, meat is not the only food with protein, plants have protein too.

Food Serving Calories Sat Fat Fat g Prot g Fiber g Cholest mg
Egg 1 egg 71 3.5 10 6 0 186
Chicken 3oz 192 3 12 21 0 63
Grd Beef 4oz 240 7 17 21 0 80
Cheese 2 sl 226 11 19 14 0 59
Tofu 280g 154 1 5 20 2 0
Split Pea 1c 231 0 1 16 16 0
Lentil 1c 253 0 1 20 17 0
Bread 3 sl 230 0 3 9 4 0
Chia 1oz 138 0 9* 5 10 0

Some of the most popular protein foods can be substituted with low-calorie or low-fat alternatives.  Though processed meats and faux meats are both processed foods, one is definitely more nutritious than the other. These substitutes have more fiber and less cholesterol, which is important for combating hypertension, heart disease, and diabetes. If you really want that ham, bacon, or sausage think about the consequences next time and try faux meat instead!

 

  • Hamburger 3oz
  • Calories: 166
  • Fat g: 12
  • Protein g: 14
  • Cholesterol mg: 55

 

  • Meatless Boca Burger 71g
  • Calories: 70
  • Fat g: .5
  • Protein g:13
  • Cholesterol mg: 0
  • Chicken Nuggets Mcdonalds 2.3oz
  • Calories: 188
  • Fat g: 12
  • Protein g: 9
  • Cholesterol mg: 27
  • Soy Boca Nuggets 87g
  • Calories: 180
  • Fat g: 7
  • Protein g:14
  • Cholesterol mg: 0
  • BBQ Ribs ‘Omaha Steaks’100g
  • Calories: 210
  • Fat g: 12
  • Protein g: 10
  • Cholesterol mg: 55
  • Meatless BBQ Riblets 100g
  • Calories: 150
  • Fat g: 5
  • Protein g: 12
  • Cholesterol mg: 0
  • Italian Sausage 2.4oz
  • Calories: 230
  • Fat g: 18
  • Protein g: 13
  • Cholesterol mg: 38
  • Tofurkey Sausage 3.5oz
  • Calories: 270
  • Fat g: 13
  • Protein g: 29
  • Cholesterol mg: 0
  • Hot Dog
  • Calories: 137
  • Fat g: 12
  • Protein g: 5
  • Cholesterol mg: 23
  • Tofu Dog 42g
  • Calories: 60
  • Fat g: 2.5
  • Protein g: 8
  • Cholesterol mg: 0
  • Meat Balls Armour 85g
  • Calories: 320
  • Fat g: 28
  • Protein g: 11
  • Cholesterol mg: 20
  • Meatless Balls Gardein
  • Calories: 160
  • Fat g: 6
  • Protein g: 17
  • Cholesterol mg: 0