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 others.
Meat, Poultry and Fish
Beef, chicken, turkey and salmon are excellent food sources of protein but offer no carbohydrates. Each ounce of lean, cooked beef, poultry or fish provides approximately 7g of protein and no carbohydrate. For example, a 4-oz. portion of bottom round steak (select), braised, or the same amount of stewed light chicken meat provides about 34g protein and 0g carbohydrate. A 4-oz. portion of sockeye salmon, cooked, provides about 30g protein and 0g carbohydrate. Other high protein choices that offer no carbohydrates include tuna, ground beef and chicken breast as well as other meats, such as lamb and venison.
Soy Foods
Soy products are rich in protein. Soy protein isolate is pure soy protein powder. Just 1 oz. of most brands of soy protein isolate provides 25g protein and no carbohydrate. Soft tofu provides little carbohydrate (less than 5g per serving) and is protein-rich. A 1/2 cup of cubed, soft tofu provides 16g of protein and 4g carbohydrates. Firm tofu offers even less carbohydrate. A 3.5-oz. serving of light, firm tofu offers 7 to 8g protein and 1 to 2g carbohydrate. One slice of vegetarian meatloaf or a vegetarian (soy-based) patty offers about 12g protein and 4g carbohydrate. Similarly a veggie (soy-based) sausage patty provides about 10g protein and 3g carbohydrate.
Dairy Products and Eggs
Most dairy products, including milk, yogurt and ice cream offer both protein and carbohydrate. There are a few exceptions. One notable exception is cheese. Cheese is protein-rich but provides little or no carbohydrate. A 1-oz. serving of most varieties of cheese, such as cheddar, colby, gouda, Monterey, mozzarella, muenster, Swiss and provolone all provide 7 to 8g protein and less than or equal to 1g of carbohydrate. Cottage cheese is slightly higher in carbohydrates. A 1/2-cup serving of 1 percent milkfat cottage cheese offers, on average, 14g protein and 3g carbohydrate. One egg is the equivalent of 1 oz. of meat. A whole egg provides 7g protein. Most of the protein of an egg is in the white. Dried egg whites are concentrated sources of protein. An ounce of dried, powdered egg white provides 23g protein and only 2g carbohydrate.
References
- Nutrition for Foodservice and Culinary Professionals. 6th Ed; Karen Drummond and Lisa Brefere; 2007
- National Nutrient Database for Standard Reference
- Nutrition Data
Member Comments