Protein and carbohydrates are two energy-yielding macronutrients (essential nutrients needed in large quantities that provide energy in the form of calories). The third macronutrient is fat. There are certain foods that provide one of these nutrients without the other(s). Foods that are high in protein, but low in carbohydrate include meats, poultry, fish and soy foods.
Meat, Poultry, Fish and Eggs
Beef, chicken and turkey are excellent food sources of protein, but offer no carbohydrate. Each ounce of lean, cooked beef, poultry or fish provides approximately 7 g of protein and 0 g of carbohydrate. For example, a 4-oz portion of bottom round steak (select), braised, or the same amount of stewed light chicken meat provides about 34 g of protein and 0 g of carbohydrate. A 4-oz portion of sockeye salmon, cooked, provides about 30 g of protein and 0 g of carbohydrate. The amount of protein in meats may vary slightly. However, these foods offer no carbohydrates. A whole egg provides about 7 g of protein and is the equivalent of 1-oz of meat (for protein content). Most of the protein is in the white of the egg. So, dried egg whites are excellent, concentrated sources of protein. One oz, or about 28 g, of dried, powdered egg white provides 23 g of protein, but only 2 g of carbohydrates.
Soy Foods
Soy protein isolate is pure soy protein powder. One ounce, or 28 g, of most brands of soy protein isolate provides 25 g of protein and 0 g of total carbohydrate. Tofu (soft) is low in carbohydrates (less than 5 g per serving) and protein-rich. For example, a 1/2-cup of cubed soft tofu provides 16 g of protein and 4 g of carbohydrates. Firm tofu offers even less carbohydrate. A 100 g serving, or about 3-1/2 oz of light, firm tofu offers between 7 to 8 g of protein and only 1 to 2 g of carbohydrates. One slice of vegetarian meatloaf or patty (about 56 g), soy-based, offers approximately 12 g of protein and 4 g of carbohydrates. Vegan burgers are a bit higher in carbohydrates, because they are bean-based but veggie sausage patties are soy-based. One patty offers about 10 g of protein and 3 g of carbohydrates.
Dairy Products and Eggs
Many dairy products, such as milk, yogurt and ice cream, offer protein and carbohydrates. There are a few exceptions. One notable exception is cheese. It is protein-rich, but very low in carbohydrates. For example, a 1-oz serving, or about 28 g, of most varieties of cheese, including cheddar, colby, gouda, Monterey, mozzarella, muenster, Swiss and provolone all provide 7 to 8 g of protein and 0 to 1 g of carbohydrates. Cottage cheese is slightly higher in carbohydrates than hard cheeses. A 1/2-cup serving of 1 percent milk fat cottage cheese offers about 14 g of protein and 3 g of carbohydrates.
References
- Nutrition for Foodservice and Culinary Professionals. 6th Ed; Karen Drummond and Lisa Brefere; 2007.
- Nutrition Data
- National Nutrient Database for Standard Reference
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