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

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