Protein

Protein Food Sources - from iProtein.com 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