Protein Content of Green Vegetables Compared to Meat?


Fuhrman

Some have inquired about further data and sources, in the listing of the protein content of green vegetables compared to red meat in Eat To Live, so more complete data is posted here.

In the chart below, an equal caloric amount (100 calories) of porterhouse steak is compared to broccoli, romaine lettuce and kale. Broccoli provides the greatest amount of protein per calorie.

Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.

Broccoli, frozen,
chopped boiled
Romaine
Lettuce
Kale,
cooked
Beef Short Loin,
Porterhouse Steak,
separable lean & fat,
1/8 “ fat, broiled
Beef short Loin,
Porterhouse Steak,
separable lean & fat,
1/4” fat, broiled
Calories 100 100 100 100 100
Weight (g) 357 (12.6oz) 588 (20.7oz) 358 (12.6oz) 34 (1.2oz) 30 (1.0oz)
Protein (g) 11.1 7.2 6.8 8.0 6.5
Fat (g) 0.4 1.8 1.4 7.4 7.7
Carbohydrate (g) 19.2 19.4 20.2 0 0
Fiber 10.8 12.4 7.2 0 0
Cholesterol 0 0 0 24.1 21.6
Calcium (mg) 118 194 258 2.7 2.4
Iron (mg) 2.2 5.7 3.2 0.9 0.8
Magnesium (mg) 46 82 64.4 7.8 6.0
Potassium (mg) 507 1453 816.2 109 76.5
Vitamin C (mg) 143 23.5 146.8 0 0
Thiamin (mg) 0.2 0.4 0.2 0 0
Riboflavin (mg) 0.3 0.4 0.3 0 0
Niacin (mg) 1.6 1.8 1.8 1.4 1.2
Vitamin B6 (mg) 0.5 0.4 0.5 0.1 0.1
Folate (mcg) 200 800 46.5 2.4 2.1
Vitamin A (IU) 3609 51253 48763 0 0
Vitamin K (mcg) 315 603 2924 0 0

Source: Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.

Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.

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