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My Protein Food Sources

Find out how much protein is found in the protein sources listed below!

Protein in Foods
Calories
Protein (g)
Total Fat (g)
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


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