Protein Chart

Protein Food and Serving Size Calories Net Carbs Protein grams
Bacon, 1 medium slice, (6 grams) cooked 40 2
Beef, Ground, 4% fat, 1 ounce, broiled 34 7.5
Beef, Ground, 15% fat, 1 ounce, broiled 80 6.1
Beef, Roast, 1 ounce, baked 67 8
Beef, Sirloin Steak, 1 ounce, broiled 77 8
Chicken, dark meat, 1 ounce 40 7
Chicken, white meat, 1 ounce 33 7
Egg, 1 extra-large, 56 g 81 4 7
Egg, 1 jumbo, 63 g 90 45 7.9
Egg, 1 large, 50 g 75 36 6.3
Egg, 1 medium, 44 g 70 32 5.5
Egg, 1 small, 38 g 65 27 4.7
Fish, Cod, 1 ounce 30 6.5
Fish, Flounder, 1 ounce 27 5
Fish, Salmon, 1 ounce 60 7
Fish, Sole, 1 ounce 27 5
Ham, smoked, 1 ounce 40 1 5.3
Hot dog, beef, 1.25 ounce 148 1.8 5
Lamb chop, 1 ounce 70 7
Lamb, ground, 1 ounce 80 4.7
Nuts, Almonds, roasted, 1 ounce 170 3.6 6.2
Nuts, Cashews, roasted, 1 ounce 165 9.1 4.3
Nuts, Macadamia, roasted, 1 ounce 205 1.2 2.2
Nuts, Pecans, 1 ounce, raw 192 2.3 2.6
Nuts, Pistachios, 1 ounce, roasted 170 4 5.3
Nuts, Walnuts, 1 ounce 175 4 2
Pork chop, 1 ounce 60 7
Pork ribs, spareribs, 1 ounce, roasted 116 8
Pork, roast 1 ounce 60 7
Scallops, 1 ounce 23 2 6
Shrimp, 1 ounce 26 1 6
Tuna, 1 ounce 32 6.5
Turkey Breast, 1 ounce 30 1 7
Veal, roasted, 1 ounce 45 8

 

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