| Protein in Foods |
|
Calories
|
Protein
|
Total
Fat
|
Ounces
|
||
| Beef | |||||
| Pot Roast |
183
|
28
|
8
|
3
|
|
| Flank Steak |
175
|
24
|
9
|
3
|
|
| Rib Roast |
172
|
24
|
8
|
3
|
|
| Round Roast |
153
|
27
|
4
|
3
|
|
| Sirloin |
165
|
26
|
6
|
3
|
|
| Tenderloin |
174
|
24
|
8
|
3
|
|
| Lean 85% Ground Beef |
204
|
22
|
12
|
3
|
|
| Lean 90% Ground Beef |
162
|
25
|
7
|
3
|
|
| Beef Jerky |
70
|
11
|
1
|
1
|
|
| Beef Liver |
184
|
23
|
7
|
3
|
|
| Beef Hot Dogs |
184
|
6
|
17
|
1
hot dog
|
|
| Chicken | |||||
| Broth |
19
|
3
|
1
|
1/2
cup
|
|
| Dark Meat |
174
|
23
|
8
|
3
|
|
| White Meat |
147
|
26
|
4
|
3
|
|
| Ground |
178
|
22
|
9
|
3
|
|
| Chicken Liver |
133
|
21
|
5
|
3
|
|
| Pork | |||||
| Loin Chop |
165
|
26
|
7
|
3
|
|
| Country-style Ribs |
203
|
21
|
13
|
3
|
|
| Shoulder-lean |
207
|
22
|
13
|
3
|
|
| Tenderloin (breaded) |
277
|
30
|
13
|
3
|
|
| Lean Tenderloin |
133
|
25
|
4
|
3
|
|
| Pork Hot Dog |
183
|
6
|
17
|
1
hot dog
|
|
| Ham |
133
|
21
|
5
|
3
|
|
| Turkey | |||||
| Beast (no skin) |
133
|
26
|
3
|
3
|
|
| Breast (with skin) |
168
|
24
|
4
|
3
|
|
| Ground |
210
|
23
|
12
|
3
|
|
| Dark Turkey (no skin) |
159
|
24
|
6
|
3
|
|
| Turkey Hot Dogs |
129
|
8
|
11
|
1
hot dog
|
|
| Lamb | |||||
| Shoulder |
239
|
30
|
12
|
3
|
|
| Leg |
163
|
23
|
7
|
3
|
|
| Loin Chops |
186
|
25
|
8
|
3
|
|
| Veal |
127
|
25
|
3
|
3
|
|
| Seafood | |||||
| Fish | |||||
| Breaded Fish Sticks |
231
|
13
|
10
|
3
|
|
| Cat Fish |
132
|
21
|
5
|
3
|
|
| Cod (baked or broiled) |
89
|
19
|
1
|
3
|
|
| Flounder/Sole |
99
|
22
|
2
|
3
|
|
| Haddock |
98
|
23
|
1
|
3
|
|
| Orange Roughy |
143
|
17
|
8
|
3
|
|
| Red Snapper |
19
|
22
|
1
|
3
|
|
| Canned Salmon |
130
|
17
|
6
|
3
|
|
| Fresh Salmon |
183
|
23
|
9
|
3
|
|
| Sardines |
177
|
21
|
10
|
3
|
|
| Shark |
148
|
24
|
5
|
3
|
|
| Sword Fish |
127
|
22
|
4
|
3
|
|
| Trout |
164
|
30
|
5
|
7-8
|
|
| Tuna (oil packed) |
169
|
25
|
7
|
3
|
|
| Tuna (water packed) |
111
|
25
|
-
|
3
|
|
| Fresh Tuna |
156
|
25
|
5
|
3
|
|
| Shrimp | |||||
| Batter |
195
|
18
|
11
|
3
|
|
| Canned |
102
|
20
|
2
|
3
|
|
| Fresh/Frozen |
84
|
19
|
1
|
3
|
|
| Lobster | |||||
| Broiled/Grilled |
80
|
17
|
1
|
3
|
|
| Canned Meat |
79
|
17
|
1
|
3
|
|
| Oysters |
117
|
12
|
4
|
3
|
|
| Bread | |||||
| French |
100
|
3
|
1
|
1
slice
|
|
| Italian |
83
|
3
|
-
|
1
slice
|
|
| Mixed Grain |
65
|
2
|
1
|
1
slice
|
|
| Pumpernickel |
80
|
3
|
1
|
1
slice
|
|
| Raisin |
68
|
2
|
1
|
1
slice
|
|
| Rye |
65
|
2
|
1
|
1
slice
|
|
| Sourdough |
88
|
3
|
1
|
1
slice
|
|
| White-firm |
88
|
3
|
1
|
1
slice
|
|
| White-firm |
75
|
2
|
1
|
1
slice
|
|
| Hamburger Bun |
129
|
4
|
2
|
1
bun
|
|
| Hard Roll |
155
|
5
|
2
|
1
roll
|
|
| Hot Dog Bun |
115
|
3
|
2
|
1
bun
|
|
| Whole Wheat |
60
|
2
|
1
|
1
slice
|
|
| English Muffins |
140
|
5
|
1
|
1-3
1/2 inch
|
|
| Tortillas | |||||
| Corn |
61
|
2
|
1
|
1-6
inch
|
|
| Flour |
105
|
3
|
1-8
inch
|
||
| Vegetables | |||||
| Lentils |
115
|
9
|
-
|
1/2
cup
|
|
| Refried Beans |
135
|
8
|
1
|
1/2
cup
|
|
| Radish |
1
|
-
|
-
|
one
|
|
| Rhubarb |
26
|
1
|
-
|
1
cup
|
|
| Spinach-Fresh |
9
|
1
|
-
|
1/4
cup
|
|
| Potatoes | |||||
| Baked |
220
|
5
|
-
|
7
|
|
| Boiled |
124
|
3
|
-
|
5
|
|
| Mashed |
122
|
3
|
1
|
3/4
cup
|
|
| Baked French Fries |
224
|
3
|
12
|
1/3
cup
|
|
| Fruits | |||||
| Bananas |
105
|
1
|
1
|
1
med.
|
|
| Pears - Fresh |
98
|
1
|
1
|
1
med.
|
|
| Pineapple - Fresh |
38
|
-
|
-
|
1/2
cup
|
|
| Plums - Fresh |
36
|
1
|
-
|
1
med.
|
|
| Prunes |
20
|
-
|
-
|
one
|
|
| Raisins |
55
|
1
|
-
|
2
Tbsp.
|
|
| Raspberries - Fresh |
30
|
1
|
-
|
1/2
cup
|
|
| Tangerine |
37
|
1
|
-
|
1
med.
|
|
| Cherry Tomatoes |
3
|
-
|
-
|
one
|
|
| Tomatoes - Fresh |
26
|
1
|
-
|
med.
|
|
| Grape Fruit |
39
|
1
|
-
|
1/2
med.
|
|
| Oranges - Fresh |
60
|
1
|
-
|
1
med.
|
|
| Cantaloupe |
94
|
2
|
1
|
1/2
med.
|
|
| Honeydew |
113
|
1
|
-
|
1/4
med.
|
|
| Watermelon |
152
|
3
|
2
|
1
- 1x10" slice
|
|
| Cherries - Fresh |
104
|
2
|
1
|
1
cup
|
|
| Strawberries - Fresh |
23
|
-
|
-
|
1/2
cup
|
|
| Kiwi |
46
|
1
|
-
|
1
med.
|
|
| Apple |
80
|
-
|
-
|
1
med.
|
|
| Nectarine |
67
|
1
|
1
|
1
med.
|
|
| Peach |
37
|
1
|
-
|
1
med.
|
|
| Soups | |||||
| Chicken Noodle |
56
|
3
|
2
|
1/2
cup
|
|
| Cream of Mushroom (water) |
98
|
2
|
7
|
3/4
cup
|
|
| Cream of Mushroom (milk) |
154
|
5
|
10
|
3/4
cup
|
|
| Cream of Tomato |
65
|
2
|
1
|
3/4
cup
|
|
| Vegetable Beef |
59
|
4
|
1
|
3/4
cup
|
|
| Eggs | |||||
| Egg |
75
|
6
|
5
|
1
large
|
|
| Egg Yolk |
59
|
3
|
5
|
1
large
|
|
| Egg Substitute |
48
|
3
|
3
|
2
Tbsp.
|
|
| Cheese | |||||
| American |
106
|
6
|
9
|
1
|
|
| Cheddar |
114
|
7
|
9
|
1
|
|
| Cheddar (low fat) |
90
|
8
|
6
|
1
|
|
| 4% Cottage Cheese |
109
|
13
|
5
|
1/2
cup
|
|
| 2% Cottage Cheese |
102
|
16
|
2
|
1/2
cup
|
|
| 1% Cottage Cheese |
82
|
14
|
1
|
1/2
cup
|
|
| Cream Cheese Light |
60
|
3
|
5
|
1
|
|
| Feta |
75
|
4
|
6
|
1
|
|
| Mozzarella |
72
|
7
|
5
|
1
|
|
| Parmesan |
23
|
2
|
2
|
1
Tbsp.
|
|
| Ricotta Park Skim Mild |
170
|
14
|
10
|
1/2
cup
|
|
| Swiss |
107
|
8
|
8
|
1
|
|
| Miscellaneous | |||||
| Peanut Butter |
95
|
4
|
8
|
1
Tbsp.
|
|
| Air-popped Popcorn |
30
|
1
|
-
|
1
cup
|
|
| Oatmeal - Cooked |
109
|
5
|
2
|
3/4
cup
|
|