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Home > Protein Chart
Protein Chart | Good Sources Of Protein
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Protein is unquestionably one of the most important nutrients for anyone looking to build muscle or lose body fat!
The protein charts below show you the foods that contain the highest amount of protein and also their total fat and calorie content per 100 grams.
These charts are idea for helping you to construct a high protein diet plan.
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Meats Protein Chart | Poultry, Beef, Pork
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Fresh, unprocessed meat is one of the best sources of protein and essential amino acids available and is of a very high quality. Check out the following chart to find out how much protein is in your favourites.
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Food (per 100g)
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Protein (g)
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Total Fat (g)
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Calories
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Poultry
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Chicken Breast (Skinless, Roasted)
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30
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4
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164
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Chicken Breast (Skinless, Fried)
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33
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5
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188
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Chicken Breast (Skinless, Stewed)
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29
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3
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151
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Chicken Leg (Skinless, Roasted)
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27
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8
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190
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Beef
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Beef Brisket (Trimmed 0" Fat, Braised)
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33
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8
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213
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Beef Flank (Trimmed 0" Fat, Broiled)
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29
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9
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203
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Beef Ground (95% Lean Meat, Baked)
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28
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6
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175
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Beef Round (Trimmed 0" Fat, Roasted)
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27
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8
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188
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Beef Tenderloin (Trimmed 0" Fat Broiled)
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29
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10
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204
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Pork
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Pork Cured (Extra Lean, Roasted)
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23
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8
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166
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Pork Chops (Broiled)
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31
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9
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209
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Fish Protein Chart | Fish And Other Seafood
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Fish is excellent for increasing your protein intake. Both low in fat and calories and high in protein and omega 3 fatty acids, fish is a healthy choice for anyone looking to add lean muscle mass or lose body fat.
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Food (per 100g)
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Protein (g)
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Total Fat (g)
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Calories
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Fish
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Catfish (Breaded & Fried)
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19
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13
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229
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Haddock (Smoked)
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25
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3
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117
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Pink Salmon (Canned, Drained)
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24
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6
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137
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Chinook Salmon (Smoked)
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18
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4
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118
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Tuna (Canned In Oil, Drained)
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29
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7
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197
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Dairy & Eggs Protein Chart | Milk, Cheese, Eggs
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Dairy can be fairly high in fat however, if you go for the low fat products such as low fat cheese or skimmed milk, dairy is a great addition to any high protein diet containing a range of vitamins and nutrients.
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Food (per 100g)
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Protein (g)
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Total Fat (g)
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Calories
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Milk
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Milk, Non-Fat
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3
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0
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35
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Milk, Reduced Fat
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3
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2
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50
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Milk, Full Fat
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3
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3
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60
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Milk (Buttermilk, Dried)
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34
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6
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387
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Cheese
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Cheese, Cheddar
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25
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33
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403
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Cheese, Blue
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21
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29
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353
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Cottage Cheese, low fat
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12
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2
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72
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Cream Cheese, fat free
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16
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1
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105
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Eggs
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Whole Egg (Raw)
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13
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10
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143
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Whole Egg (Hard Boiled)
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13
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11
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155
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Whole Egg (Poached)
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13
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10
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142
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Whole Egg (Scrambled)
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11
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12
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167
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Egg White (Raw)
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10
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0
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48
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