Protein Chart
Protein chart, good sources of protein, chart of protein foods, high protein diet food, high protein low fat foods, protein content of foods
Numerous studies suggest that animal based protein is more likely to raise bad cholesterol levels, than plant protein. Animal based protein has been shown to increase the rates of heart disease. So, tip the balance of your diet towards a wide variety of healthy protein foods such as lean meat, low fat dairy and beans.
Chicken Protein Chart
Chicken cooked, meat only
Chicken Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Chiken Roasted protein chart
0.5 breast, bone and skin removed, 86 g 26.6 3 141.9 kcal (593.4 kJ) 1 drumstick, bone and skin removed, 44 g 12.4 2.4 75.7 kcal (316.8 kJ) 1 leg, bone and skin removed, 95 g 25.7 8 181.5 kcal (759 kJ) 1 thigh, bone and skin removed, 52 g 13.5 5.6 108.7 kcal (454.5 kJ)
1 wing, bone and skin removed, 21 g 42.6 6.3 42.6 kcal (178.3 kJ) Ckicken Stewed protein chart
0.5 breast, bone and skin removed, 95 g 27.5 2.8 143.5 kcal (600.4 kJ) 1 drumstick, bone and skin removed, 46 g 12.7 2.6 77.7 kcal (325 kJ) 1 leg, bone and skin removed, 101 g 26.5 8.1 186.9 kcal (781.7 kJ) 1 thigh, bone and skin removed, 55 g 13.75 5.3 107.3 kcal (448.8 kJ) 1 wing, bone and skin removed, 24 g 6.5 1.7 43 kcal (181.7 kJ)
Chicken Fried protein chart
0.5 breast, bone and skin removed, 86 g 28.8 4 160.8 kcal (672 kJ) 1 drumstick, bone and skin removed, 42 g 12 3.3 81.9 kcal (342.7 kJ)
1 leg, bone and skin removed, 94 g 26.7 8.7 195.5 kcal (817.8 kJ)
1 thigh, bone and skin removed, 52 g 14.7 5.3 113.4 kcal (474.24 kJ)
1 wing, bone and skin removed, 20 g 6 1.8 42.2 kcal (176.6 kJ)
Beef Protein Chart
Beef separable lean only, trimmed to 0" fat, all grades, cooked.
Beef Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Beef Roasted protein chart
Beef, rib, large end (ribs 6-9), 3 oz or 85 g 23.4 11.4 202.3 kcal (846.6 kJ) Beef, round, bottom round, 3 oz or 85 g 23.6 5.5 150.5 kcal (629 kJ) Beef, round, eye of round, 3 oz or 85 g 24.6 3.9 141.1 kcal (590.7 kJ) Beef, round, tip round, 3 oz or 85 g 24.4 5.0 149.6 kcal (625.6 kJ) Beef Braised protein chart
Beef, brisket, flat half, 3 oz or 85 g 28.3 5.9 174.3 kcal (729.3 kJ) Beef, brisket, point half, 3 oz or 85 g 23.8 11.7 207.4 kcal (867.9 kJ) Beef, brisket, whole 25.3 8.5 185.3 kcal (775.2 kJ) Beef, chuck, arm pot roast, 3 oz or 85 g 28.07 6.4 178.5 kcal (747.2 kJ) Beef, chuck, blade roast, 3 oz or 85 g 26.4 11.3 215 kcal (900 kJ)
Beef, round, bottom round, 3 oz or 85 g 26.8 6.4 173 kcal (722 kJ)
Beef, round, top round, 3 oz or 85 g 30.7 4.2 169 kcal (708 kJ) Beef Broiled protein chart
Beef, rib, small end (ribs 10-12), 3 oz or 85 g 23.8 8.8 181 kcal (757 kJ) Beef, short loin, porterhouse steak, 3 oz or 85 g 22.2 9.5 180 kcal (754.8 kJ)
Beef, short loin, t-bone steak, 3 oz or 85 g 22 7.3 160.6 kcal (673.2 kJ)
Beef, short loin, top loin, 3 oz or 85 g 24.4 7.1 168 kcal (703.8 kJ)
Beef, tenderloin, 3 oz or 85 g 24 8 175.1 kcal (732.7 kJ)
Beef, top sirloin, 3 oz or 85 g 25.8 5.8 162.4 kcal (679.2 kJ)
Pork Protein Chart
Pork cooked, separable lean only
Pork Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Pork Roasted protein chart
Pork, leg (ham), rump half, 3 oz or 85 g 26.3 6.9 175 kcal (732.7 kJ) Pork, loin, sirloin (roasts), boneless, 3 oz or 85 g 24.5 7.0 168.3 kcal (703.8 kJ) Pork, loin, tenderloin, 3 oz or 85 g 23.9 4.0 139.4 kcal (583.1 kJ) Pork, loin, whole, 3 oz or 85 g 24.3 8.1 177.7 kcal (742.9 kJ) Pork, shoulder, whole, 3 oz or 85 g 21.5 11.5 195.5 kcal (817.7 kJ) Pork Braised
Pork, loin, center rib (chops), bone-in, 3 oz or 85 g 24 7.9 175.1 kcal (732.7 kJ) Pork, loin, center rib (chops), boneless, 3 oz or 85 g 23.8 8.6 179 kcal (750.6 kJ) Pork, loin, sirloin (chops), boneless, 3 oz or 85 g 23 5.6 148.8 kcal (622.2 kJ) Pork, loin, whole, 3 oz or 85 g 24.3 7.7 173.4 kcal (725.9 kJ) Pork, shoulder, blade, boston (steaks), 3 oz or 85 g 26.4 13.2 232 kcal (970.7 kJ)
Pork Broiled
Pork, loin, center loin (chops), bone-in, 3 oz or 85 g 25.7 6.8 171.7 kcal (718.3 kJ) Pork, loin, center rib (chops), bone-in, 3 oz or 85 g 26.1 8.2 186 kcal (778 kJ)
Pork, loin, sirloin (chops), bone-in, 3 oz or 85 g 24 8.6 181 kcal (757 kJ)
Pork, loin, sirloin (chops), boneless, 3 oz or 85 g 26 5.6 164 kcal (686.8 kJ)
Pork, loin, tenderloin, 3 oz or 85 g 25.9 5.3 159 kcal (664.7 kJ)
Pork, loin, whole, 3 oz or 85 g 24 8.3 178.5 kcal (747 kJ) Pork Pan-fried
Pork, loin, blade (chops), bone-in, 3 oz or 85 g 21 12.8 204 kcal (856.8 kJ) Pork, loin, center loin (chops), bone-in, 3 oz or 85 g 27.4 8.8 197 kcal (825 kJ)
Pork, loin, center rib (chops), bone-in, 3 oz or 85 g 23 9.2 185.3 kcal (775.2 kJ)
Pork, loin, center rib (chops), boneless, 3 oz or 85 g 23.5 10 190 kcal (796 kJ)
Pork, loin, top loin (chops), boneless, 3 oz or 85 g 25.9 8.9 191.3 kcal (799.85 kJ)
Lamb Protein Chart
Lamb, domestic, separable lean only, trimmed to 1/4" fat, cooked
Lamb Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Lamb Roasted
Leg, shank half, 3 oz or 85 g 23.9 5.6 153 kcal (640 kJ) Leg, sirloin half, 3 oz or 85 g 24 7.8 173.4 kcal (725.9 kJ) Leg, whole (shank and sirloin), 3 oz or 85 g 24 6.5 162 kcal (679 kJ) Loin, 3 oz or 85 g 22 8.3 171.7 kcal (718.25 kJ)
Rib, 3 oz or 85 g 22 11.3 197.2 kcal (825.4 kJ)
Shoulder, whole (arm and blade), 3 oz or 85 g 21 9.1 173 kcal (725.9 kJ) Lamb Braised
Cubed for stew or kabob (leg and shoulder), 3 oz or 85 g 28.6 7.4 189.6 kcal (793 kJ) Shoulder, arm, 3 oz or 85 g 30.2 11.9 237.2 kcal (991.9 kJ) Shoulder, blade, 3 oz or 85 g 27.5 14 244.8 kcal (1024.3 kJ) Shoulder, whole (arm and blade), 3 oz or 85 g 27.9 13.5 240 kcal (1006 kJ)
Lamb Broiled
Cubed for stew or kabob (leg and shoulder), 3 oz or 85 g 23.8 6.2 158.1 kcal (661.3 kJ) Loin, 3 oz or 85 g 25.5 8.2 183.6 kcal (768.4 kJ) Shoulder, arm, 3 oz or 85 g 30.2 11.9 237.2 kcal (991.9 kJ)
Shoulder, arm, 3 oz or 85 g 23.6 7.6 170 kcal (711 kJ) Shoulder, blade, 3 oz or 85 g 21.7 9.6 179 kcal (750 kJ) Shoulder, whole (arm and blade), 3 oz or 85 g 23 8.9 178.5 kcal (747.2 kJ)
Fish Protein Chart
Fish Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Fish cooked on dry heat
Cod, Atlantic, 3 oz or 85 g 19.4 0.7 89.3 kcal (373 kJ) Cod, Pacific, 3 oz or 85 g 19.5 0.68 89.3 kcal (373 kJ) Haddock, 3 oz or 85 g 20.6 0.8 95.2 kcal (398.7 kJ) Halibut, Atlantic and Pacific, 3 oz or 85 g 22.7 2.5 119 kcal (498 kJ)
Herring, Atlantic, 3 oz or 85 g 19.6 9.9 172.6 kcal (721.7 kJ)
Herring, Pacific, 3 oz or 85 g 18 15 213 kcal (889 kJ)
Mackerel, Atlantic, 3 oz or 85 g 20 15 223 kcal (931.6 kJ) Mackerel, Pacific, 3 oz or 85 g 22 8.6 171 kcal (715 kJ) Mackerel, spanish, 3 oz or 85 g 20 5.3 134 kcal (562 kJ) Monkfish, 3 oz or 85 g 16 1.7 82 kcal (345 kJ) Salmon, Atlantic, farmed, 3 oz or 85 g 18.8 10.5 175 kcal (733 kJ)
Salmon, Atlantic, wild, 3 oz or 85 g 21.6 6.9 155 kcal (647 kJ) Salmon, coho, farmed, 3 oz or 85 g 20.7 6.9 151 kcal (633 kJ) Salmon, coho, wild, 3 oz or 85 g 19.9 3.7 118 kcal (495 kJ)
Sea Bass, 3 oz or 85 g 20 2.1 105 kcal (441 kJ)
Snapper, 3 oz or 85 g 22 1.4 108.8 kcal (455 kJ) Swordfish, 3 oz or 85 g 21.6 4.3 132 kcal (552 kJ) Trout, rainbow, farmed, 3 oz or 85 g 20.6 6 144 kcal (601 kJ)
Trout, rainbow, wild, 3 oz or 85 g 19.5 4.9 128 kcal (534 kJ)
Tuna, skipjack, 3 oz or 85 g 24 1 112 kcal (469 kJ) Tuna, yellowfin, 3 oz or 85 g 26 1 118 kcal (495 kJ) Turbot, european, 3 oz or 85 g 17 3.2 103 kcal (434 kJ)
Seafood Protein Chart
Seafood Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Seafood cooked on moist heat
Clam, mixed species, cooked, 3 oz or 85 g 21 1.6 126 kcal (526 kJ)
Crab, Alaska King, 3 oz or 85 g 16 1.3 82 kcal (345 kJ) Crab, blue, 3 oz or 85 g 17 1.5 87 kcal (363 kJ)
Crab, dungeness, 3 oz or 85 g 19 1 94 kcal (391 kJ)
Crab, Queen, 3 oz or 85 g 20 1.2 98 kcal (409 kJ)
Crayfish, mixed species, farmed, 3 oz or 85 g 15 1 74 kcal (309 kJ)
Crayfish, mixed species, wild, 3 oz or 85 g 14 1 70 kcal (291 kJ)
Lobster, northern, cooked, 3 oz or 85 g 17 0.5 83 kcal (349 kJ) Mussel, blue, 3 oz or 85 g 20 3.8 146 kcal (612 kJ)
Octopus, common, 3 oz or 85 g 25 1.8 139 kcal (583 kJ)
Oyster, Pacific, 3 oz or 85 g 16 3.9 139 kcal (578 kJ)
Oyster, eastern, farmed, cooked, dry heat, 3 oz or 85 g 5.9 1.8 67 kcal (281 kJ) Oyster, eastern, wild, 3 oz or 85 g 12 4.1 116 kcal (487 kJ) Shrimp, mixed species, 3 oz or 85 g 18 0.9 84 kcal (352 kJ)
Squid, mixed species, 3 oz or 85 g 15 6.3 149 kcal (622 kJ) Seafood raw
Oyster, Pacific, 3 oz or 85 g 8 2 68.9 kcal (288 kJ) Oyster, eastern, 6 medium oz or 84 g 5.9 2 57 kcal (239 kJ)
Dairy Products Protein Chart
Dairy Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Eggs and Milk
1 egg, whole, hard-boiled, 50 g 6.3 5.3 78 kcal (325 kJ) Milk, lowfat, 1% milkfat, 1 cup or 245 g 8.5 2.3 105 kcal (436 kJ) Milk, reduced fat, 2% milkfat, 1 cup or 244 g 8 4.8 122 kcal (507 kJ) Milk, fluid, 3.25% milkfat, 1 cup 244 g 7.8 8 146 kcal (610 kJ)
Cheese Cheese, blue, 1 oz or 28.35 g 6 8 100 kcal (419 kJ)
Cheese, brie, 1 oz or 28.35 g 5.9 7.8 95 kcal (396 kJ)
Cheese, camembert, 1 oz or 28.35 g 5.6 6.8 85 kcal (355 kJ)
Cheese, cheddar, 1 oz or 28.35 g 7 9.3 114 kcal (477 kJ) Cheese, cottage, creamed, large or small curd, 4 oz or 113 g 14 5 116 kcal (488 kJ) Cheese, cottage, lowfat, 1% milkfat, 4 oz or 113 g 14 1.1 81 kcal (342 kJ) Cheese, edam, 1 oz or 28.35 g 7 8 101 kcal (423 kJ)
Cheese, feta, 1 oz or 28.35 g 4 6 75 kcal (313 kJ) Cheese, goat, hard type, 1 oz or 28.35 g 8.6 10 128 kcal (536 kJ) Cheese, goat, semisoft type, 1 oz or 28.35 g 6 8.4 103 kcal (431 kJ)
Cheese, goat, soft type, 1 oz or 28.35 g 5.2 5.9 75.9 kcal (317.8 kJ)
Cheese, mozzarella, part skim milk, 1 oz or 28.35 g 6.8 4.5 72 kcal (301 kJ) Cheese, mozzarella, whole milk, 1 oz or 28.35 g 6.3 6.3 85 kcal (356 kJ)
Cheese, parmesan, hard, 1 oz or 28.35 g 10 7.3 111 kcal (465 kJ)
Cheese, ricotta, part skim milk, 1 oz or 28.35 g 3.2 2.2 39 kcal (164 kJ)
Cheese, ricotta, whole milk, 0.5 cup, 124 g 14 16 216 kcal (903 kJ)
Cheese, roquefort, 1 oz or 28.35 g 6.1 8.6 104.6 kcal (438 kJ) Cheese, swiss, 1 oz or 28.35 g 7.6 7.8 107.7 kcal (451 kJ)
Beans Protein Chart
Beans Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Beans cooked boiled, drained, without salt
Beans, kidney, mature seeds, sprouted,100 g 4.83 0.58 33 kcal (138 kJ) Beans, navy, mature seeds, sprouted, 100 g 7.07 0.81 78 kcal (326 kJ) Broadbeans, immature seeds, 100 g 4.80 0.50 62 kcal (259 kJ) Hyacinth-beans, immature seeds, 100 g 2.95 0.27 50 kcal (209 kJ)
Lima beans, immature seeds, 100 g 6.81 0.32 123 kcal (515 kJ)
Soybeans, green, cooked, 100 g 12.35 6.40 141 kcal (590 kJ)
Winged beans, immature seeds, 100 g 5.31 0.66 38 kcal (159 kJ)
Beans, adzuki, mature seeds, 100 g 7.52 0.10 128 kcal (536 kJ) Beans, black, mature seeds, 100 g 8.86 0.54 132 kcal (552 kJ)
Beans, french, mature seeds, 100 g 7.05 0.76 129 kcal (540 kJ) Beans, great northern, mature seeds, 100 g 8.33 0.45 118 kcal (494 kJ)
Beans, kidney, all types, mature seeds, 100 g 8.67 0.50 127 kcal (532 kJ) Beans, navy, mature seeds, 100 g 8.7 0.57 142 kcal (594 kJ) Beans, pink, mature seeds, 100 g 9.06 0.49 149 kcal (624 kJ)
Beans, pinto, mature seeds, 100 g 9.12 0.81 140 kcal (584 kJ)
Beans, white, mature seeds, 100 g 9.73 0.35 139 kcal (581 kJ) Beans, winged, mature seeds, 100 g 10.62 5.84 147 kcal (615 kJ)
Beans, yellow, mature seeds, 100 g 9.16 1.08 144 kcal (602 kJ)
Broadbeans (fava beans), mature seeds, 100 g 7.60 0.40 110 kcal (459 kJ)
Chickpeas (garbanzo beans, bengal gram), mature seeds, 100 g 8.86 2.59 164 kcal (686 kJ)
Hyacinth beans, mature seeds, 100 g 8.14 0.58 117 kcal (490 kJ) Lima beans, large, mature seeds,, 100 g 7.8 0.38 115 kcal (482 kJ)
Mung beans, mature seeds, 100 g 7.02 0.38 105 kcal (441 kJ)
Soybeans, mature cooked, 100 g 16.64 8.97 173 kcal (725 kJ)
Yardlong beans, mature seeds, 100 g 8.29 0.45 118 kcal (494 kJ)
Peas, split, mature seeds, 100 g 8.34 0.39 118 kcal (494 kJ)
Lentils, mature seeds, 100 g 9.02 9.02 116 kcal (487 kJ)
Protein Chart for Nuts and Seeds
Nuts and Seeds Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Nuts
Almonds, dry roasted, 1 oz (23 whole kernels) or 28.35 g 6.2 14.9 169 kcal (708 kJ)
Almond butter, plain, without salt added, 1 tbsp, 16 g 2.4 9.5 101 kcal (424 kJ)
Brazilnuts, dried, unblanched, 1 oz (6-8 kernels) or 28.35 g 4 19 186 kcal (778 kJ) Cashew nuts, dry roasted, 1 oz or 28.35 g 4.3 13 162 kcal (681 kJ)
Cashew butter, plain, without salt added, 1 tbsp or 16 g 2.8 7.9 94 kcal (393 kJ) Hazelnuts or filberts, dry roasted, 1 oz or 28.35 g 4.2 17.7 183 kcal (766 kJ) Macadamia nuts, dry roasted, 1 oz or 28.35 g 2.2 22 204 kcal (852 kJ)
Pecans, dry roasted, 1 oz or 28.35 g 2.6 21 201 kcal (841 kJ) Pine nuts, pignolia, dried, 1 oz (167 kernels) or 28.35 g 3.8 19 191 kcal (798 kJ) Pine nuts, pinyon, dried, 1 oz or 28.35 g 3.2 17.3 178 kcal (746 kJ)
Pistachio nuts, dry roasted, 1 oz (49 kernels) or 28.35 g 6.05 13 162 kcal (678 kJ)
Walnuts, black, dried, 1 oz or 28.35 g 6.8 17 175 kcal (732 kJ) Walnuts, english, 1 oz or 28.35 g 4.3 18 185 kcal (776 kJ)
Peanuts, all types, dry-roasted, 1 oz or 28.35 g 6.7 14 165 kcal (694 kJ) Seeds
Flaxseed, 1 tbsp, 12 g 2.3 4 59 kcal (247 kJ)
Pumpkin and squash seed kernels, dried, 1 oz hulled (142 seeds), 28.35 g 6.9 13 153 kcal (642 kJ)
Safflower seed kernels, dried, 1 oz or 28.35 g 4.5 11 147 kcal (613 kJ) Sesame seeds, whole, roasted and toasted, 1 oz or 28.35 g 4.8 13.6 160 kcal (670 kJ)
Sunflower seed butter, without salt, 1 tbsp, 16 g 3.1 7.6 93 kcal (388 kJ)
Poppy seeds, 1 tbsp, 8.8 g 1.6 3.9 47 kcal (196 kJ)
Protein Chart for Other Foods
Other Foods Protein Chart Protein (g) Total Fat (g) Energy (kcal/kJ)
Tofu, extra firm, prepared with nigari,100 g 10.41 6.21 96 kcal (402 kJ) Tofu, fried, prepared with calcium sulfate, 100 g 17 20 271 kcal (1134 kJ) Tofu, hard, prepared with nigari, 100 g 13 10 146 kcal (611 kJ) Tofu, raw, regular, prepared with calcium sulfate, 100 g 8.08 4.78 76 kcal (318 kJ)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), 100 g 6.55 3.69 61 kcal (255 kJ)
All Vegetable Protein Patties, frozen, 1 patty, 90 g 18 4.14 138 kcal (574 kJ)
Soy milk, fluid, 1 cup, 245 g 9.2 5 120 kcal (505 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N BURGERS, frozen, 1 patty, 85 g 14 0.5 91 kcal (381 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS Breakfast Patties, 1 patty, 38 g 10 3 79 kcal (332 kJ) WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGE PATTIES, frozen, 1 patty, 67 g 11 3.7 119 kcal (499 kJ) WORTHINGTON FOODS, MORNINGSTAR FARMS, Spicy Black Bean Burger, 1 patty, 78 g 12 0.8 115 kcal (480 kJ) WORTHINGTON FOODS, NATURAL TOUCH VEGAN BURGERS, frozen, 1 patty, 85 g 14 0.5 91 kcal (381 kJ) WORTHINGTON FOODS, NATURAL TOUCH, GARDEN VEGE PATTIES, frozen, 1 patty, 67 g 11 3.7 119 kcal (499 kJ)
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