Food Items to Exchange within the Protein Group

 

Protein

CAL CARB FAT PROT
Meat and Eggs        
Beef Lunchmeat (roast beef), 2 oz 100 3 2 16
Bologna, turkey, 2 slices 113 1 9 8
CARL BUDDIG, Smoked Sliced Turkey, 1 package 114 1 6 12
Channel Catfish, 2.5 oz 108 0 6 13
Chicken Breast, no skin, 0.4 breast 104 0 1 22
Egg, fresh, 1 jumbo 97 1 7 8
Egg substitute, liquid (Egg Beaters), 1 cup 120 2 0 24
Flank Steak, 2 oz 87 0 4 12
Ham, extra lean, (5% fat), 3 slice (6-1/4" x 4" x 1/16") 111 1 4 16
Hard Boiled Egg, 1 large 78 1 5 6
Lime Shrimp, 1 serving 84 2 1 16
Louis Rich Turkey Bacon, 3 serving 102 1 8 6
Pork Sausage, 2 link (4" long x 7/8" dia), cooked 96 0 8 5
Pork, fresh, loin, tenderloin, cooked, roasted, 2 oz 93 0 3 16
Salmon Patties, 1 serving 95 8 1 14
Shrimp, cooked, 4 oz 112 0 1 24
Spicy Chicken Burgers, 1 serving 109 8 5 8
Tilapia, 4 oz 91 0 2 21
Tilapia Feast, 1 serving 96 1 3 16
Tuna, Canned in Water, 0.5 can 96 0 1 21
Turkey, Ground turkey, 93% lean, 2.5 oz
100 0 5 14
  CAL CARB FAT PROT
Vegetarian and milk Products        
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed) 122 5 2 21
Cottage Cheese, 2% Milkfat, 0.75 cup (not packed) 153 6 3 23
Cottage Cheese, Nonfat, 0.75 cup (not packed) 92 2 0 19
Morningstar Farms Better 'n Burgers, 2 patty 182 16 2 28
Morningstar Farms Breakfast Patties, 2 patty 158 8 6 20
Morningstar Farms Garden Vegetable, 2 patty 220 18 8 20
Protein Technologies Int. Soy Protein Isolate, 1 oz 108 0 1 24
Protein Bar - EAS, 1 serving 210 20 6 25
Protein Technologies Int. Soy Protein Isolate, 1 oz 108 0 1 24
Pure Protein Bar Chewy Chocolate Chip, 1 serving 200 11 5 20
Pure Protein Bar Chocolate Deluxe, 1 serving 180 11 4 20
Pure Protein Bar Chocolate Peanut Butter, 1 serving 190 10 6 20
Protein Whey powder, 1 serving 80 0 0 20
Tofu, extra firm, 0.5 block 218 4 14 24
Tofu, firm, 0.5 block 234 6 14 26