Protein Nutritional Values
Protein Nutritional Values
PRODUCT |
SERVING OZ |
CALORIES |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
Egg |
1 large |
70 |
6 |
0 |
5 |
Liquid Egg Whites |
½ cup |
60 |
13 |
0 |
0 |
Egg Beaters |
¼ cup |
30 |
6 |
1 |
0 |
Poultry |
|
|
|
|
|
Breast- meat only |
3/5/8 |
92/155/246 |
19/33/53 |
0 |
1/1.7/2.85 |
Wing - meat & skin |
3/5/8 |
188/315/502 |
10/25/29 |
0 |
9/20/24 |
Thigh - meat only |
3/5/8 |
102/170/274 |
16/28/45 |
0 |
3.3/5.5/8.8 |
Drumstick - meat & skin |
3/5/8 |
137/230/366 |
16/27/44 |
0 |
7/12/19 |
Deli-sliced breast meat (varies) |
3/5/8 |
90/130/240 |
16/28/45 |
0-4 |
1.5/2.5/4 |
Pork |
|
|
|
|
|
Lean Ham |
3/5/8 |
124/210/331 |
18/32/50 |
0 |
4.8/8/13 |
Pork Loin/Chop |
3/5/8 |
180/300/480 |
24/41/65 |
0 |
8.2/14/22 |
Country - style ribs - lean |
3/5/8 |
210/350/560 |
22/38/61 |
0 |
12/21/33 |
Ground - avg. |
3/5/8 |
222/375/594 |
14/24/39 |
0 |
18/30/48 |
Ground - extra lean |
3/5/8 |
137/230/366 |
26/44/71 |
0 |
3/5/8 |
Bacon - avg. |
2 slices |
105 |
6.5 |
0 |
8 |
Bacon - center cut |
2 slices |
70 |
5 |
0 |
5 |
Canadian Bacon |
1 oz |
55 |
9 |
0 |
2.5 |
Beef |
|
|
|
|
|
95% extra lean ground |
3/5/8 |
145/240/389 |
22/37/59 |
0 |
5/9/15 |
80% lean ground |
3/5/8 |
231/385/617 |
29/37/58 |
0 |
15/25/40 |
Flank Steak - lean |
3/5/8 |
220/275/440 |
23/39/63 |
0 |
7/12/19 |
Sirloin Steak - lean |
3/5/8 |
158/270/423 |
25/43/69 |
0 |
5/9/15 |
Round, Eye or Tip - lean |
3/5/8 |
150/250/400 |
20/39/55 |
0 |
5/9/14 |
Tenderloin Filet Mignon |
3/5/8 |
152/255/406 |
24/40/64 |
0 |
5/9/15 |
T- Bone - lean |
3/5/8 |
240/400/640 |
16/28/45 |
0 |
16/28/45 |
Ribs - lean only |
3/5/8 |
205/345/548 |
12/20/32 |
0 |
12/20/32 |
Roast - lean |
3/5/8 |
137/230/366 |
24/40/64 |
0 |
4.5/7.5/12 |
Prime Rib |
3/5/8 |
190360/571 |
17/28/46 |
0 |
17/28/46 |
Wild Game/Miscellaneous |
|
|
|
|
|
Bison Steak |
3/5/8 |
175/274 |
17/28/46 |
0 |
2/3/5.7 |
Buffalo, ground |
3/5/8 |
285/457 |
26/44/70 |
0 |
7/12/19 |
Elk |
3/5/8 |
160/251 |
19/33/53 |
0 |
1.2/2/3.4 |
Lamb - loin |
3/5/8 |
450/720 |
21/36/57 |
0 |
19/32/53 |
Lamb - chop |
3/5/8 |
510/817 |
18/31/50 |
0 |
25/42/67 |
Rabbit |
3/5/8 |
280/446 |
20/35/55 |
0 |
6/12/18 |
Venison |
3/5/8 |
170/274 |
19/33/53 |
0 |
2/3/5.7 |
PRODUCT |
SERVING OZ |
CALORIES |
PROTEIN (g) |
CARBS (g) |
FAT |
Fish |
|
|
|
|
|
Anchovy - in oil |
5 each |
42 |
6 |
0 |
2 |
Cod |
3/5/8 |
69/120/186 |
15/25/40 |
0 |
.6/1/1.6 |
Halibut |
3/5/8 |
94/160/251 |
17/30/47 |
0 |
2/3/5.7 |
Grouper |
3/5/8 |
78/130/208 |
20/27/54 |
0 |
.86/1.44/2.3 |
Mahi - Mahi |
3/5/8 |
75/125/200 |
16/27/42 |
0 |
.86/1.4/2.2 |
Salmon - Atlantic |
3/5/8 |
156/260/417 |
17/28/46 |
0 |
9/16/25 |
Tilapia |
3/5/8 |
81/140/218 |
17/29/47 |
0 |
1.42/2.4/3.8 |
Trout |
3/5/8 |
118/195/314 |
17/30/47 |
0 |
4.2/8/11.2 |
Tuna - Bluefin/Red |
3/5/8 |
124/205/331 |
20/33/53 |
0 |
4.27/7/11.4 |
Tuna - light – canned |
3/5/8 |
33/165/263 |
22/36/58 |
0 |
.86/1.4/2.3 |
Seafood |
|
|
|
|
|
Clams |
3/5/8 |
64/105/171 |
11/18/29 |
2/3.7/5.7 |
.86/1.4/2.3 |
Crab - King |
3/5/8 |
73/120/194 |
15/26/41 |
0 |
.45/1/1.2 |
Crawfish |
2 oz |
45 |
9 |
0 |
.6 |
Lobster |
3/5/8 |
77/130/206 |
16/27/42 |
.45/0.7/1.2 |
1.12/1.8/3 |
Oysters |
5 medium |
205 |
24 |
12.5 |
6 |
Scallops |
4 lg/10 sm |
55 |
10 |
1.4 |
.5 |
Shrimp |
3/5/8 |
78/150/210 |
17/29/46 |
.75/1.3/2.0 |
1.42.4/3.9 |
Dairy |
|
|
|
|
|
Skim Milk |
8 |
90 |
8.4 |
3 |
.44 |
1 % Milk |
8 |
105 |
8.2 |
12 |
2.5 |
Almond Milk |
8 |
40 |
1.51 |
2 |
3.58 |
Lite soy Milk |
8 |
110 |
7 |
11 |
4 |
Cottage Cheese - 1% |
4 oz |
80 |
14 |
3 |
1 |
String Cheese |
1 oz 1 stick |
80 |
8 |
.5 |
5 |
Block Cheese |
1 oz 1 slice |
80 |
6.5 |
.8 |
8 |
Yogurt - plain fat - free |
1 cup |
130 |
14 |
19 |
.5 |
Yogurt - plain - low fat |
1 cup |
150 |
13 |
17 |
4 |
Greek - plain fat free |
1 cup |
130 |
24 |
9 |
0 |
Yogurt - fruit low-fat |
1 cup |
240-250 |
9-11 |
45/50 |
2/3 |
Veggie Cheese |
1 slice |
68 |
6 |
2 |
4 |
Beans/Legumes |
|
|
|
|
|
Black Beans |
1 cup |
218 |
14.47 |
39.74 |
.7 |
Red Kidney Beans |
1 cup |
218 |
13.44 |
39.9 |
.87 |
Pinto Beans |
1 cup |
670 |
41.34 |
120.72 |
2.37 |
White Beans |
1 cup |
673 |
47.19 |
121.75 |
1.72 |
Navy Beans |
1 cup |
701 |
46.45 |
126.36 |
3.12 |