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