Comparing blocks of protein

​In this post we will show you some common proteins and how to weigh them to get one block of protein. If you need a refresher on proteins, you can skip back to “another way to count calories part three – what is protein and how much is one block.”

Cooked Chicken:
Deli – 36g per block
Breast – 22g per block
Drumsticks – 25g per block
Thigh – 27g per block
Wing – 23g per block
Egg – 1 large egg per block
 
Cooked Turkey:
Ground– 28g per block
Deli– 44g per block
Breast – 23g per block
 
Cooked Beef:
Ground beef (90/10) – 34g per block
Sirloin steak – 26g per block
Ribeye steak – 29g per block
Chuck – 28g per block
 
Cooked Pork:
Steak – 26g per block
Bacon – 21g per block
Sausage – 36g per block
Deli ham – 56g per block
 
Cooked Fish:
Salmon – 35g per block
Canned tuna – 33g per block
Flounder – 29g per block
Freshwater bass – 30g per block
 
Plant-Based:
Soybeans – 19g per block
Raw broccoli – 295g per block
Cooked quinoa – 159g per block
Cooked lentils – 77.6g per block
Peas – 140g per block
 
Remember, these are only per one block. Most meals are going to require between 3 and 5 blocks of protein – meaning you will have to multiply this number by 3-5 to get the desired amount of blocks of protein.

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