Protein Counter

 

FOOD---PORTION---PROTEIN

 

Alligator tail cooked---3 ½ oz---29 grams

 

Almonds dry roasted unblanched---1oz---5 grams

 

Planters---1oz---6 grams

 

Almond meal---1oz---11 grams

 

Anchovy canned in oil---5 pieces---6 grams

 

Antelope roasted---3oz---25 grams

 

Artichokes boiled---4oz---4 grams

 

S&W hearts marinated---1/2 cup---2 grams

 

Asparagus cooked ---4 spears---2 grams

 

Avocado avocado---1---4 grams

 

Bacon cooked---3 strips---6 grams

Bagel egg, plain, poppy seeds---1---8 grams

cinnamon raisin---1---7 grams

Bass striped baked---3oz---19 grams

Beans baked beans plain---1/2 cup---6 grams

refried---1/2 cup---8 grams

Beef brisket braised---3oz---21 grams

chuck pot roast---3oz---23 grams

corned beef brisket---3oz---15 grams

corned beef canned---3oz---10 grams

eye round roasted---3oz---24 grams

filet broiled---3oz---21 grams

flank broiled---3oz---22 grams

ground broiled---3oz---22 grams

ground fried---3oz---21 grams

porterhouse steak---3oz---21 grams

roast beef med---2oz---12 grams

shortribs braised---3oz---18 grams

t-bone steak---3oz---21 grams

Biscuit buttermilk---1---2 grams

plain---1---4 grams

w/egg---1---11 grams

w/egg & bacon---1---17 w/egg& sausage---1---19 grams

w/egg & steak---1---19 grams

Black Beans cooked---1 cup---15 grams

Blackeye Peas cooked---1 cup---13 grams

Blintze cheese---2---13 grams

Bluefish fresh baked---3oz---22 grams

Brains beef pan fried---3oz---11 grams

Bran oat cooked---1/2 cup---4 grams

Brazil Nuts dried unblanched---1oz---4 grams

Bread chapattis as prep w/fat---1 (2 1/2oz)---6 grams

cornstick---1 (1.3oz)---2 grams

Cracked wheat---1 slice---2 grams

Focaccia rosemary---3.5oz---6 grams

French---1oz---3 grams

Irish Soda---2oz---4 grams

Italian---1oz---3 grams

Oat bran---1 slice---3 grams

Paratha---4.4oz 1 piece---10 grams

Pita---1 reg 2oz---5 grams

pumpernickel---1 slice---3 grams

rye---1 slice---3 grams

seven grain---1 slice---3 grams

sourdough---1 slice---3 grams

Thomas English muffin---1---4grams

white---1 slice---2 grams

whole wheat---1 slice---3 grams

Broccoli spears cooked---1/2 cup---3 grams

birds eye w/cheese sauce---1/2 package---5 grams

Brussels Sprouts fresh---1/2 cup---2 grams

Buckwheat Wolffs kasha med. Cooked---1/4 cup---64 grams!

Bulgur cooked---1/2 cup---3 grams

ButterFish baked---3oz---19 grams

Calzone cheese----12 oz---48 grams

Canadian Bacon jones slices---1---3 grams

Carp fresh cooked---3oz---19 grams

Cashews dry roasted---1oz---4 grams

Catfish fresh---3oz---15 grams

Caviar black granular---1 tbsp---4 grams

red granular---1tbsp---4 grams

Cheese American---1oz---4 grams

bel paese---3 1/2oz---25 grams

blue---1oz---6 grams

brick---1oz---7 grams

brie---1oz---8 grams

camembert---1 wedge---8 grams

cheddar---1oz---7 grams

cheddar low fat---1oz---9 grams

Colby---1oz---7 grams

Colby low fat---1oz---9 grams

Edam---1oz---4 grams

Feta---1oz---7 grams

Fontina---1oz---7 grams

Gjetost---1oz---3 grams

Goat soft---1oz---5 grams

Gouda---1oz---7 grams

Gruyere---1oz---8 grams

Limburger---1oz---8 grams

Monterey---1oz---7grams

Mozzarella---1oz---6 grams

Mozzarella part skim---1oz---7 grams

Muenster---1oz---7 grams

Parmesan---1 tbsp---2 grams

Provolone---1oz---7 grams

Ricotta---1/2 cup---14 grams

Romano---1oz---9 grams

Roquefort---1oz---6 grams

Stilton blue---1.4oz---9 grams

Swiss---1oz---8 grams

Whey cheese---3.5 oz---15 grams

Chestnuts roasted---I cup---5 grams

Chicken breast & wing fried---2 pieces---36 grams

broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 grams

broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 grams

broiler/fryer breast w/o skin----1/2 breast(3oz)---27 grams

broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 grams

broiler/fryer drumstick w/skins roasted---1.8oz---14 grams

broiler/fryer drumstick w/skins stewed---2oz---14 grams

broiler/fryer drumstick w/o skin fried---12 grams

broiler/fryer drumstick w/o skin stewed---1.6oz---13 grams

broiler/fryer skin roasted---from ½ chicken(2oz)---11 grams

broiler/fryer thigh w/skin, battered, fried---3oz---19 grams

broiler/fryer thigh w/skin, floured, fried---2.2oz---17 grams

broiler/fryer thigh w/skin stewed---2.4oz---17 grams

broiler/fryer thigh w/o skin fried---1.8oz---15 grams

broiler/fryer thigh w/o skin roasted---1.8oz---13 grams

broiler/fryer thigh w/o skin stewed---1.9oz---14 grams

broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 grams

broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 grams

broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 grams

broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 grams

broiler/fryer wing w/skin floured, fried---1.1oz---8 grams

broiler/fryer wing w/skin roasted---1.2oz---9 grams

broiler/fryer wing w/skin stewed---1.4oz---9 grams

canned w/broth---I can (5oz)---31 grams

Cornish hen w/o skin roasted---1/2 hen (2oz)---13 grams

Cornish hen w/o skin roasted---1 hen (3.8oz)---25 grams

Cornish hen w/skin roasted---1/2 hen(4oz)---25 grams

Cornish hen w/skin roasted---1 hen(8oz)---51 grams

Drumstick breaded & fried---2 pieces (5.2)---30 grams

Oven roasted breast of chicken---2oz---11 grams

Thigh breaded & fried---2 pieces(5.2oz)---30 grams

Chickpeas chickpeas---1 cup---12 grams

Chili con carne w/beans---8.9oz---25 oz

Chocolate chips milk chocolate---1 cup---12 grams

chips semisweet---1 cup(6oz)---7 grams

Clams cooked---20 small---23 grams

raw---20 small---23 grams

Cocoa hot cocoa---1 cup---9 grams

Cod atlantic cooked---3oz---19 grams

pacific baked---3oz---21 grams

Coffee café au lait---1 cup---4 grams

cappuccini---8oz---4 grams

coffee con leche---1 cup---4 grams

mocha---1 mug (9.6oz)---3 grams

Corn cream style---1/2 cup---2 grams

on the cob---1 ear---4 grams

Cottage Cheese creamed---1 cup---26 grams

dry curd---1 cup---25 grams

lowfat 1%---1 cup---28 grams

lowfat 2%---1 cup---31 grams

Couscous cooked---1/2 cup---3 gram

Crab Alaska king cooked---3oz---16 grams

Baked---3.8 oz---29 grams

Blue cooked---3oz---17 grams

Crab cakes---1 cake(2.1oz)---12 grams

Soft shell---1 (4.4oz)---11 grams

Cranberry Beans cranberry beans---1 cup---14 grams

Croissant cheese/plain---1 (2oz)---5 grams

Croutons plin---1 cup---4 grams

Currants dried---1/2 cup---3 grams

Custard baked---5oz---7 grams

flan---1/2 cup---7 grams

zabaione---1/2 cup---3 grams

Danish Pastry almond---2.3 oz---5 grams

cheese----3oz---6 grams

cinnamon---2.3oz---5 grams

Dates whole---10---2 grams

Deli Meats/ Cold Cuts bologna beef---1oz---4 grams

bologna pork---1oz---4 grams

braunschweiger pork---1oz---4 grams

headcheese pork---1oz---5 grams

liverwurst---1oz---4 grams

mortadella---1oz---5grams

pepperoni---1 slice---1 gram salami---1 slice---4 grams

corned beef---1oz---5 grams

pastrami---1oz---5 grams

genoa---1oz---6 grams

Duck w/ Skin roasted---1/2 duck(13.4oz)---73 grams

Eel smoked---3.5oz---19 grams

Egg cooked any style---1---6 grams

EggNog eggnog---1 cup---10 grams

Fava Beans canned---1/2 cup---7 grams

Figs dried---10---6 grams

*fresh= 0 grams

Flounder fried---3.2oz---13 grams

cooked---3oz---21 grams

French Toast w/ butter…2 slices---10 grams

Frog Legs fried---0.8oz(1leg)---4 grams

Gefilte Fish sweet---1.5oz---4 grams

Goat roasted---3oz---23 grams

Goose w/skin roasted---6.6oz---47grams

Great Northern Beans cooked---1 cup---15 grams

Green beans cut---1/2 cup---3 grams

Grouper cooked---3oz---21 grams

Haddock cooked/smoked---3oz---21 grams

Halibut Atlantic/pacific cooked---3oz---23 grams

Greenland baked---3oz---16 grams

Ham* highest protein content per brand Alpine lace cooked---2oz---9 grams

Armour deviled canned---3oz---14 grams

Carl budding honey ham---1oz---5 grams

hansel ‘n Gretel Virginia---1oz---5 grams

Healthy choice deli cooked---6 slices(2oz)---10 grams

Hormel curemaster---3oz---14 grams

Kraus---1oz---5 grams

Louis rich dinner slices---3.3oz(1 slice)---16 grams

Oscar Myer deli smoked---4 slices---9 grams

Lower sodium---3 slices---10 grams

Russer Canadian maple---2oz---9 grams

Underwood deviled---2.08oz---8 grams

Underwood deviled light---2.08oz---11 grams

Hamburger double patty w/bun---1 reg---30 grams

double patty w/bun---1 large---38 grams

double patty w/bun and cheese---reg---28 grams

single patty w/ bacon cheese bun---1 large---32 grams

single patty w/bun---1 large---23 grams

single patty w/bun---1 reg---12 grams

single patty w/bun and cheese---1 large---30 grams

triple patty w/bun---1 large---50 grams

triple patty w/bun and cheese---1 large---56 grams

Hazelnuts roasted---1oz---4 grams

Heart chicken simmered---5oz---11 grams

Herring atlantic kippered---1 fillet (1.4oz)---10 grams

atlanic cooked---3oz---20 grams

atlantic pickled---1oz---4oz Hot Dog beef---1 (2oz)---7 grams

beef & pork---1 (2oz)---6 grams

chicken---1 (1.5oz)---6 grams

corndog---1---7 grams

turkey---1 (1.5oz)---6 grams

w/ bun, chili---1---14 grams

w/ bun plain---1---10 grams

Hummus hummus---1/3 cup---4 grams

Ice Cream ice cream can contain between 2 grams

to 9 grams

per serving…see brand label Kefir kefir---3 ½ oz---4 grams

Kidney beef simmered---3oz---22 grams

Knish kasha---1 (7oz)---7 grams

potato---1 (7oz)---8 grams

Lamb cubed lean braised---3oz---29 grams

cubed lean broiled---3oz---24 grams

ground broiled---3oz---21 grams

loin chop w/bone broiled---1 chop (2.3oz)---16 grams

rib chop lean broiled---3oz---19 grams

shank lean braised---3oz---24 grams

Liver beef pan fried---3oz---23 grams

chicken stewed---5oz---34 grams

Lobster cooked---1 cup---30 grams

newburg---1 cup---46 grams

steamed---1 (5.7 oz)---43 grams

Mackerel atlantic cooked---3oz---20 grams

canned---1 cup---44 grams

Matzo plain/whole wheat---4 grams

Meat Sticks beef jerky---1oz---11 grams

Milk 1%---1 cup---8 grams

2%---1 cup---8 grams

buttermilk---1 cup---8 grams

goat---1 cup---9 grams

skim/whole---1 cup---8 grams

Miso miso---1/2 cup---16 grams

Monkfish baked---3oz---16 grams

Mousse chocolate---1/2 cup---9 grams

Muffin blueberry/corn---1(2oz)---3 grams

Mussels blue raw---1 cup---18 grams

fresh blue cooked---3oz---20 grams

Navy Beans cooked---1 cip---20 grams

Noodles chow mein---1 cup---4 grams

egg cooked--- 1 cup---8 grams

Japanese soba cooked---1 cup---3 grams

Shofar no yolks---2oz---91 grams! Nuts mixed dry roasted w/peanuts---1oz---5 grams

Octopus steamed---3oz---25 grams

Oyster fried---6 (4.9oz)---13 grams

steamed---1 med---5 grams

stew---1 cup---15 grams

bumble bee whole canned---1/2 cup---10 grams

Pasta all shapes cooked---1 cup---7 grams

fresh w/egg cooked---2oz---3 grams

protein fortified---1 cup---9 grams

Peanut Butter chunky/smooth---2 tbsp---8 grams

Peanuts dry/oil roasted---1oz---7 grams

Peas green---1/2 cup---4 grams

split pea cooked---1 cup---16 grams

Perch cooked---3oz---21 grams

Pierogi pierogi---3/4 cup---11 grams

Pigeon Peas dried cooked---1/2 cup---6 grams

Pike cooked---3oz---21 grams

Pink Beans cooked---1 cup---15 grams

Pinto Beans eden organic---1/2 cup---5 grams

Pistachios dry roasted---1oz---4 grams

Pollack baked---3oz---21 grams

Pompano florida cooked---3oz---20 grams

Pork center loin roasted---3oz---24 grams

loin w/fat broiled---3oz---20 grams

pork roast---2oz---10 grams

spareribs---3oz---26 grams

tenderloin roasted---3oz---24 grams

Pout ocean baked---3oz---18 grams

Pumpkin seeds roasted---1oz---9 grams

Quiche cheese---3oz---11 grams

lorraine---3oz---15 grams

mushroom---3oz---9 grams

Quinoa quinoa---1/2 cup---11 grams

Rabbit roasted---3oz---25 grams

Raccoon roasted---3oz---25 grams

Red Beans canned---1/2 cup---6 grams

Rice brown long grain---1/2 cup---3 grams

pilaf---1/2 cup---4 grams

ristotto---6.6oz---6 grams

Spanish---3/4 cup---11 grams

White long grain---1/2 cup---3 grams

Rockfish pacific cooked---1 fillet (5.2oz)---36 grams

Roughy orange baked---3oz---16 grams

Sablefish smoked---1oz---5 grams

Salmon baked---3oz---22 grams

pink w/bone canned---3oz---17 grams

salmon cake---3oz---18 grams

smoked---1oz---5 grams

Sardines in oil w/bone canned---2--- 6 grams

Sausage bratwurst pork---1 link---12 grams

Italian---2.4oz---13 grams

Kielbasa---2.4oz---8 grams

knockwurst pork & beef---1oz---3 grams

Smoked pork---1 link---15 grams

Zungenwurst (tongue)---3.5oz---17 grams

Turkey---2.5oz---11 grams

Scallops fried---2 large---6 grams

Scone fruit/plain---1---4 grams

Scrod Gorton baked---1 pkg---17 grams

Scup fresh baked---3oz---21 grams

Shad baked---3oz---18 grams

roe baked---3.5 oz---22 grams

Shark fried---3oz---16 grams

Sheepshead fish cooked---3oz---22 grams

Shrimp fried---4 large---6 grams

canned---3oz---20 grams

jambalaya---3oz---11 grams

Smelt rainbow cooked---3oz---19 grams

Snails cooked---1/2 cup---41 grams

Snapper cooked---3oz---22 grams

Sole fried---3.2oz---13 grams

cooked---3oz---21 grams

Souffle cheese/spinach---3.5oz---11 grams

Soybeans dried cooked---1 cup---29 grams

dry roasted---1/2 cup---34 grams

Squid fried---3oz---15 grams

Sturgeon smoked---1oz---9 grams

Sweetbreads beef braised---3oz---23 grams

Swordfish cooked---3oz---22 grams

Tempeh tempeh---1/2 cup---16 grams

Tilefish cooked---5.3oz---37 grams

Tofu firm---1/2 cup---20 grams

Tuna canned light oil---3oz---25 grams

canned light water---3oz---22 grams

canned white oil/water---3oz---23 grams

fresh cooked---3oz---25 grams

Turbot baked---3oz---17 grams

Turkey breast---1 slice---5 grams

breaste w/skin roasted---4oz---32 grams

canned w/broth---1/2 can---17 grams

ground cooked---3oz---20 grams

leg w/ skin roasted---2.5 oz---20 grams

Veal cutlet braised---3oz---31 grams

cutlet fried---3oz---28 gramsloin chop braised---2.8oz---24 grams

Venison roasted---3oz---26 grams

Wheat white wave seitan---4oz---31 grams

wheat germ toasted---1/4 cup---8 grams

White Beans canned---1 cup---19 grams

Whitefish smoked---1oz---7 grams

Whiting cooked---3oz---20 grams

Yellowtail baked---3oz---25 grams

Yogurt fruit low fat---8oz---9 grams

plain---8oz---8 grams

plain low fat---8oz---12 grams

plain no fat---8oz---13 grams

vanilla lowfat---8oz---11 grams