wern
30th May 2008, 11:00 PM
It has been found in a Dutch study (http://www.washingtonpost.com/wp-dyn/content/article/2006/02/06/AR2006020601179.html), and is a common known fact by fitness experts, that lean protein is a key ingredient to long term successful weight loss.
Many people that look into it can find that two well known soruces of lean protein - whey and soy protein powders - are also good ways to build muscle mass, or at least aid in muscle recovery. But these powders aren't as natural as real food, and they can be expensive, not to mention harder to find than groceries at a supermarket (a.k.a. grocery store). Also, natural food has lots of benefits that powders don't such as nutrients. If you are trying to lose weight, and supplement your diet with protein powders, it makes it harder to lose the weight because the powder is almost an entire meal by itself, while feeling like a drink, not a solid food. So you don't get the same satisfaction from consuming it that you would from consuming "real" food.
I have found some other sources of high, lean protein that have a similar protein/calorie ratio.
The List
Below are two lists. The second list is the one that will interest you. It contains foods that are given scores based on the ratio of protein to calories. The higher the score, "the leaner the protein".
How the scores are taken
The Benchmark: Whey and Soy protein powders typically have 27 grams of protein per 125 calories
This gives a ratio of 0.22 (for the gram system)
The ratio for the ounce system is : 0.008
Since whey protein is touted by fitness professionals as a great way to increase lean muscle, this is my benchmark for determining how good other foods are to dieting and gaining muscle mass (not fat mass)
To find a ratio you simply divide grams (or ounce), by calories
ie 27 / 125 = 0.216 (but I rounded it to 0.22)
The higher the ratio, the more efficient (or better) your source of protein is.
I have compiled 2 lists of foods. The first list is sorted in alphabetical order. The second list is sorted by score. Score is the score that the product achieved compared to whey and soy protein.
LIST 1 - ALPHABETICAL
<table x:str="" style="border-collapse: collapse; width: 334pt;" border="0" cellpadding="0" cellspacing="0" width="445"><col style="width: 142pt;" width="189"> <col style="width: 48pt;" span="4" width="64"> <tbody><tr style="height: 25.5pt;" height="34"> <td class="xl26" style="height: 25.5pt; width: 142pt;" height="34" width="189">Product</td> <td class="xl26" style="width: 48pt;" width="64">
</td> <td class="xl27" style="width: 48pt;" width="64">Gram method</td> <td class="xl27" style="width: 48pt;" width="64">Ounce Method</td> <td class="xl27" style="width: 48pt;" width="64">Score</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">
</td> <td>
</td> <td>
</td> <td>
</td> <td>
</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beans, Kidney beans - canned</td> <td>
</td> <td class="xl25" x:num="6.2790697674418611E-2" x:fmla="=13.5/215" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.29069767441860467" align="right">29%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, ground</td> <td>
</td> <td class="xl25" x:num="0.15379310344827588" x:fmla="=22.3/145" align="right">0.15</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.71200510855683274" align="right">71%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Rib, Eye, Small End</td> <td>
</td> <td class="xl25" x:num="0.14081272084805654" x:fmla="=79.7/566" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.65191074466692844" align="right">65%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, T-bone steak</td> <td>
</td> <td class="xl25" x:num="0.1380952380952381" x:fmla="=23.2/168" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.63932980599647271" align="right">64%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, tenderloin</td> <td>
</td> <td class="xl25" x:num="0.13132075471698113" x:fmla="=69.6/530" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60796645702306074" align="right">61%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Top Sirloin</td> <td>
</td> <td class="xl25" x:num="0.16317907444668006" x:fmla="=81.1/497" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75545867799388922" align="right">76%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Brocolli</td> <td>
</td> <td class="xl25" x:num="8.3333333333333329E-2" x:fmla="=2.5/30" align="right">0.08</td> <td x:num="3.0000000000000001E-3" align="right">0.003</td> <td class="xl24" x:num="0.38580246913580246" align="right">39%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken Thigh</td> <td>
</td> <td class="xl25" x:num="0.12491467576791809" x:fmla="=36.6/293" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.57830868411073189" align="right">58%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken breast</td> <td>
</td> <td class="xl25" x:num="0.18787878787878787" x:fmla="=43.4/231" align="right">0.19</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.8698092031425364" align="right">87%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Deer</td> <td>
</td> <td class="xl25" x:num="" align="right">0.20</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.92592592592592604" align="right">93%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Egg whites</td> <td>
</td> <td class="xl25" x:num="" align="right">0.23</td> <td x:num="8.0000000000000002E-3" align="right">0.008</td> <td class="xl24" x:num="1.0648148148148149" align="right">106%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Ham slices, 5% fat</td> <td>
</td> <td class="xl25" x:num="0.17638888888888887" x:fmla="=25.4/144" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.81661522633744854" align="right">82%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lamb</td> <td>
</td> <td class="xl25" x:num="" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.55555555555555558" align="right">56%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lima Beans, Frozen</td> <td>
</td> <td class="xl25" x:num="5.6875000000000002E-2" x:fmla="=18.2/320" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.26331018518518517" align="right">26%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Low fat cottage cheese</td> <td>
</td> <td class="xl25" x:num="" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60185185185185186" align="right">60%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Peas, green, frozen</td> <td>
</td> <td class="xl25" x:num="6.5989847715736044E-2" x:fmla="=13/197" align="right">0.07</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.30550855423951873" align="right">31%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Pork Loin</td> <td>
</td> <td class="xl25" x:num="0.18298319327731091" x:fmla="=87.1/476" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.84714441332088386" align="right">85%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Breast</td> <td>
</td> <td class="xl25" x:num="0.16222222222222221" x:fmla="=7.3/45" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75102880658436211" align="right">75%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Thigh</td> <td>
</td> <td class="xl25" x:num="" x:fmla="=18/180" align="right">0.10</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.46296296296296302" align="right">46%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Venison & Kangaroo
</td> <td>
</td> <td class="xl25" x:num="0.20666666666666667" x:fmla="=6.2/30" align="right">0.21</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.95679012345679015" align="right">96%</td> </tr> </tbody></table>
LIST 2 - SORTED BY SCORE
<table x:str="" style="border-collapse: collapse; width: 334pt;" border="0" cellpadding="0" cellspacing="0" width="445"><col style="width: 142pt;" width="189"> <col style="width: 48pt;" span="4" width="64"> <tbody><tr style="height: 25.5pt;" height="34"> <td class="xl26" style="height: 25.5pt; width: 142pt;" height="34" width="189">Product</td> <td class="xl26" style="width: 48pt;" width="64">
</td> <td class="xl27" style="width: 48pt;" width="64">Gram method</td> <td class="xl27" style="width: 48pt;" width="64">Ounce Method</td> <td class="xl27" style="width: 48pt;" width="64">Score</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">
</td> <td>
</td> <td>
</td> <td>
</td> <td>
</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Egg whites</td> <td>
</td> <td class="xl25" x:num="" align="right">0.23</td> <td x:num="8.0000000000000002E-3" align="right">0.008</td> <td class="xl24" x:num="1.0648148148148149" align="right">106%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Venison & Kangaroo
</td> <td>
</td> <td class="xl25" x:num="0.20666666666666667" x:fmla="=6.2/30" align="right">0.21</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.95679012345679015" align="right">96%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Deer</td> <td>
</td> <td class="xl25" x:num="" align="right">0.20</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.92592592592592604" align="right">93%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken breast</td> <td>
</td> <td class="xl25" x:num="0.18787878787878787" x:fmla="=43.4/231" align="right">0.19</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.8698092031425364" align="right">87%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Pork Loin</td> <td>
</td> <td class="xl25" x:num="0.18298319327731091" x:fmla="=87.1/476" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.84714441332088386" align="right">85%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Ham slices, 5% fat</td> <td>
</td> <td class="xl25" x:num="0.17638888888888887" x:fmla="=25.4/144" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.81661522633744854" align="right">82%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Top Sirloin</td> <td>
</td> <td class="xl25" x:num="0.16317907444668006" x:fmla="=81.1/497" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75545867799388922" align="right">76%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Breast</td> <td>
</td> <td class="xl25" x:num="0.16222222222222221" x:fmla="=7.3/45" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75102880658436211" align="right">75%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, ground</td> <td>
</td> <td class="xl25" x:num="0.15379310344827588" x:fmla="=22.3/145" align="right">0.15</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.71200510855683274" align="right">71%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Rib, Eye, Small End</td> <td>
</td> <td class="xl25" x:num="0.14081272084805654" x:fmla="=79.7/566" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.65191074466692844" align="right">65%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, T-bone steak</td> <td>
</td> <td class="xl25" x:num="0.1380952380952381" x:fmla="=23.2/168" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.63932980599647271" align="right">64%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, tenderloin</td> <td>
</td> <td class="xl25" x:num="0.13132075471698113" x:fmla="=69.6/530" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60796645702306074" align="right">61%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Low fat cottage cheese</td> <td>
</td> <td class="xl25" x:num="" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60185185185185186" align="right">60%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken Thigh</td> <td>
</td> <td class="xl25" x:num="0.12491467576791809" x:fmla="=36.6/293" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.57830868411073189" align="right">58%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lamb</td> <td>
</td> <td class="xl25" x:num="" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.55555555555555558" align="right">56%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Thigh</td> <td>
</td> <td class="xl25" x:num="" x:fmla="=18/180" align="right">0.10</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.46296296296296302" align="right">46%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Brocolli</td> <td>
</td> <td class="xl25" x:num="8.3333333333333329E-2" x:fmla="=2.5/30" align="right">0.08</td> <td x:num="3.0000000000000001E-3" align="right">0.003</td> <td class="xl24" x:num="0.38580246913580246" align="right">39%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Peas, green, frozen</td> <td>
</td> <td class="xl25" x:num="6.5989847715736044E-2" x:fmla="=13/197" align="right">0.07</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.30550855423951873" align="right">31%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beans, Kidney beans - canned</td> <td>
</td> <td class="xl25" x:num="6.2790697674418611E-2" x:fmla="=13.5/215" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.29069767441860467" align="right">29%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lima Beans, Frozen</td> <td>
</td> <td class="xl25" x:num="5.6875000000000002E-2" x:fmla="=18.2/320" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.26331018518518517" align="right">26%</td> </tr> </tbody></table>
Findings.
1. Chicken and Turkey breasts have far higher scores than their thighs. Which means, if you are going to eat chicken or turkey eat the breast for maximum benefits.
2. Game meats, such as deer and venison score incredibly high. Aside from that, the animals aren't fed antibiotics and sterioids unlike Lamb and Beef.
3. Egg whites are actually superior to whey/soy protein powders.
4. For dieting, Pork is better for you than lamb and beef.
Many people that look into it can find that two well known soruces of lean protein - whey and soy protein powders - are also good ways to build muscle mass, or at least aid in muscle recovery. But these powders aren't as natural as real food, and they can be expensive, not to mention harder to find than groceries at a supermarket (a.k.a. grocery store). Also, natural food has lots of benefits that powders don't such as nutrients. If you are trying to lose weight, and supplement your diet with protein powders, it makes it harder to lose the weight because the powder is almost an entire meal by itself, while feeling like a drink, not a solid food. So you don't get the same satisfaction from consuming it that you would from consuming "real" food.
I have found some other sources of high, lean protein that have a similar protein/calorie ratio.
The List
Below are two lists. The second list is the one that will interest you. It contains foods that are given scores based on the ratio of protein to calories. The higher the score, "the leaner the protein".
How the scores are taken
The Benchmark: Whey and Soy protein powders typically have 27 grams of protein per 125 calories
This gives a ratio of 0.22 (for the gram system)
The ratio for the ounce system is : 0.008
Since whey protein is touted by fitness professionals as a great way to increase lean muscle, this is my benchmark for determining how good other foods are to dieting and gaining muscle mass (not fat mass)
To find a ratio you simply divide grams (or ounce), by calories
ie 27 / 125 = 0.216 (but I rounded it to 0.22)
The higher the ratio, the more efficient (or better) your source of protein is.
I have compiled 2 lists of foods. The first list is sorted in alphabetical order. The second list is sorted by score. Score is the score that the product achieved compared to whey and soy protein.
LIST 1 - ALPHABETICAL
<table x:str="" style="border-collapse: collapse; width: 334pt;" border="0" cellpadding="0" cellspacing="0" width="445"><col style="width: 142pt;" width="189"> <col style="width: 48pt;" span="4" width="64"> <tbody><tr style="height: 25.5pt;" height="34"> <td class="xl26" style="height: 25.5pt; width: 142pt;" height="34" width="189">Product</td> <td class="xl26" style="width: 48pt;" width="64">
</td> <td class="xl27" style="width: 48pt;" width="64">Gram method</td> <td class="xl27" style="width: 48pt;" width="64">Ounce Method</td> <td class="xl27" style="width: 48pt;" width="64">Score</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">
</td> <td>
</td> <td>
</td> <td>
</td> <td>
</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beans, Kidney beans - canned</td> <td>
</td> <td class="xl25" x:num="6.2790697674418611E-2" x:fmla="=13.5/215" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.29069767441860467" align="right">29%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, ground</td> <td>
</td> <td class="xl25" x:num="0.15379310344827588" x:fmla="=22.3/145" align="right">0.15</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.71200510855683274" align="right">71%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Rib, Eye, Small End</td> <td>
</td> <td class="xl25" x:num="0.14081272084805654" x:fmla="=79.7/566" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.65191074466692844" align="right">65%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, T-bone steak</td> <td>
</td> <td class="xl25" x:num="0.1380952380952381" x:fmla="=23.2/168" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.63932980599647271" align="right">64%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, tenderloin</td> <td>
</td> <td class="xl25" x:num="0.13132075471698113" x:fmla="=69.6/530" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60796645702306074" align="right">61%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Top Sirloin</td> <td>
</td> <td class="xl25" x:num="0.16317907444668006" x:fmla="=81.1/497" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75545867799388922" align="right">76%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Brocolli</td> <td>
</td> <td class="xl25" x:num="8.3333333333333329E-2" x:fmla="=2.5/30" align="right">0.08</td> <td x:num="3.0000000000000001E-3" align="right">0.003</td> <td class="xl24" x:num="0.38580246913580246" align="right">39%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken Thigh</td> <td>
</td> <td class="xl25" x:num="0.12491467576791809" x:fmla="=36.6/293" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.57830868411073189" align="right">58%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken breast</td> <td>
</td> <td class="xl25" x:num="0.18787878787878787" x:fmla="=43.4/231" align="right">0.19</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.8698092031425364" align="right">87%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Deer</td> <td>
</td> <td class="xl25" x:num="" align="right">0.20</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.92592592592592604" align="right">93%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Egg whites</td> <td>
</td> <td class="xl25" x:num="" align="right">0.23</td> <td x:num="8.0000000000000002E-3" align="right">0.008</td> <td class="xl24" x:num="1.0648148148148149" align="right">106%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Ham slices, 5% fat</td> <td>
</td> <td class="xl25" x:num="0.17638888888888887" x:fmla="=25.4/144" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.81661522633744854" align="right">82%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lamb</td> <td>
</td> <td class="xl25" x:num="" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.55555555555555558" align="right">56%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lima Beans, Frozen</td> <td>
</td> <td class="xl25" x:num="5.6875000000000002E-2" x:fmla="=18.2/320" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.26331018518518517" align="right">26%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Low fat cottage cheese</td> <td>
</td> <td class="xl25" x:num="" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60185185185185186" align="right">60%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Peas, green, frozen</td> <td>
</td> <td class="xl25" x:num="6.5989847715736044E-2" x:fmla="=13/197" align="right">0.07</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.30550855423951873" align="right">31%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Pork Loin</td> <td>
</td> <td class="xl25" x:num="0.18298319327731091" x:fmla="=87.1/476" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.84714441332088386" align="right">85%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Breast</td> <td>
</td> <td class="xl25" x:num="0.16222222222222221" x:fmla="=7.3/45" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75102880658436211" align="right">75%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Thigh</td> <td>
</td> <td class="xl25" x:num="" x:fmla="=18/180" align="right">0.10</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.46296296296296302" align="right">46%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Venison & Kangaroo
</td> <td>
</td> <td class="xl25" x:num="0.20666666666666667" x:fmla="=6.2/30" align="right">0.21</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.95679012345679015" align="right">96%</td> </tr> </tbody></table>
LIST 2 - SORTED BY SCORE
<table x:str="" style="border-collapse: collapse; width: 334pt;" border="0" cellpadding="0" cellspacing="0" width="445"><col style="width: 142pt;" width="189"> <col style="width: 48pt;" span="4" width="64"> <tbody><tr style="height: 25.5pt;" height="34"> <td class="xl26" style="height: 25.5pt; width: 142pt;" height="34" width="189">Product</td> <td class="xl26" style="width: 48pt;" width="64">
</td> <td class="xl27" style="width: 48pt;" width="64">Gram method</td> <td class="xl27" style="width: 48pt;" width="64">Ounce Method</td> <td class="xl27" style="width: 48pt;" width="64">Score</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">
</td> <td>
</td> <td>
</td> <td>
</td> <td>
</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Egg whites</td> <td>
</td> <td class="xl25" x:num="" align="right">0.23</td> <td x:num="8.0000000000000002E-3" align="right">0.008</td> <td class="xl24" x:num="1.0648148148148149" align="right">106%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Venison & Kangaroo
</td> <td>
</td> <td class="xl25" x:num="0.20666666666666667" x:fmla="=6.2/30" align="right">0.21</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.95679012345679015" align="right">96%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Deer</td> <td>
</td> <td class="xl25" x:num="" align="right">0.20</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.92592592592592604" align="right">93%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken breast</td> <td>
</td> <td class="xl25" x:num="0.18787878787878787" x:fmla="=43.4/231" align="right">0.19</td> <td x:num="7.0000000000000001E-3" align="right">0.007</td> <td class="xl24" x:num="0.8698092031425364" align="right">87%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Pork Loin</td> <td>
</td> <td class="xl25" x:num="0.18298319327731091" x:fmla="=87.1/476" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.84714441332088386" align="right">85%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Ham slices, 5% fat</td> <td>
</td> <td class="xl25" x:num="0.17638888888888887" x:fmla="=25.4/144" align="right">0.18</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.81661522633744854" align="right">82%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Top Sirloin</td> <td>
</td> <td class="xl25" x:num="0.16317907444668006" x:fmla="=81.1/497" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75545867799388922" align="right">76%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Breast</td> <td>
</td> <td class="xl25" x:num="0.16222222222222221" x:fmla="=7.3/45" align="right">0.16</td> <td x:num="6.0000000000000001E-3" align="right">0.006</td> <td class="xl24" x:num="0.75102880658436211" align="right">75%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, ground</td> <td>
</td> <td class="xl25" x:num="0.15379310344827588" x:fmla="=22.3/145" align="right">0.15</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.71200510855683274" align="right">71%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, Rib, Eye, Small End</td> <td>
</td> <td class="xl25" x:num="0.14081272084805654" x:fmla="=79.7/566" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.65191074466692844" align="right">65%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, T-bone steak</td> <td>
</td> <td class="xl25" x:num="0.1380952380952381" x:fmla="=23.2/168" align="right">0.14</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.63932980599647271" align="right">64%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beef, tenderloin</td> <td>
</td> <td class="xl25" x:num="0.13132075471698113" x:fmla="=69.6/530" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60796645702306074" align="right">61%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Low fat cottage cheese</td> <td>
</td> <td class="xl25" x:num="" align="right">0.13</td> <td x:num="5.0000000000000001E-3" align="right">0.005</td> <td class="xl24" x:num="0.60185185185185186" align="right">60%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Chicken Thigh</td> <td>
</td> <td class="xl25" x:num="0.12491467576791809" x:fmla="=36.6/293" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.57830868411073189" align="right">58%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lamb</td> <td>
</td> <td class="xl25" x:num="" align="right">0.12</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.55555555555555558" align="right">56%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Turkey Thigh</td> <td>
</td> <td class="xl25" x:num="" x:fmla="=18/180" align="right">0.10</td> <td x:num="4.0000000000000001E-3" align="right">0.004</td> <td class="xl24" x:num="0.46296296296296302" align="right">46%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Brocolli</td> <td>
</td> <td class="xl25" x:num="8.3333333333333329E-2" x:fmla="=2.5/30" align="right">0.08</td> <td x:num="3.0000000000000001E-3" align="right">0.003</td> <td class="xl24" x:num="0.38580246913580246" align="right">39%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Peas, green, frozen</td> <td>
</td> <td class="xl25" x:num="6.5989847715736044E-2" x:fmla="=13/197" align="right">0.07</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.30550855423951873" align="right">31%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Beans, Kidney beans - canned</td> <td>
</td> <td class="xl25" x:num="6.2790697674418611E-2" x:fmla="=13.5/215" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.29069767441860467" align="right">29%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Lima Beans, Frozen</td> <td>
</td> <td class="xl25" x:num="5.6875000000000002E-2" x:fmla="=18.2/320" align="right">0.06</td> <td x:num="2E-3" align="right">0.002</td> <td class="xl24" x:num="0.26331018518518517" align="right">26%</td> </tr> </tbody></table>
Findings.
1. Chicken and Turkey breasts have far higher scores than their thighs. Which means, if you are going to eat chicken or turkey eat the breast for maximum benefits.
2. Game meats, such as deer and venison score incredibly high. Aside from that, the animals aren't fed antibiotics and sterioids unlike Lamb and Beef.
3. Egg whites are actually superior to whey/soy protein powders.
4. For dieting, Pork is better for you than lamb and beef.