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Protein Chart

Nov 01, 2009

Thanks to Kim H for this chart. Someone else copied it from her profile into a post and I am copying it here for easy lookups :)


 

Description Weight
Grams		 Weight
Ounces		 Protein
Grams
Duck, domesticated, meat only, cooked, roasted
 		 221
 		 1/2 duck
 		 51.89
Chicken, stewing, meat only, cooked, stewed 140 1 cup 42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 42.44
Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 42.33
Turkey, meat only, cooked, roasted 140 1 cup 41.05
Turkey, neck, meat only, cooked, simmered 152 1 neck 40.80
Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 39.37
Fish, haddock, cooked, dry heat 150 1 fillet 36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 35.82
Chicken, broilers, fryers, breast, meat and skin 140 1/2 breast 34.78
Fast foods, hamburger, large, double patty 226 1 sandwich 34.28
Fish, tuna salad 205 1 cup 32.88
Cheeseburger, large, single meat patty, with bacon 195 1 sandwich 32.00
Fast foods, hamburger, regular, double patty 215 1 sandwich 31.82
Fast foods, taco 263 1 large 31.77
Chicken, broilers or fryers, breast, meat and skin 98 1/2 breast 31.20
Cheese, cottage, lowfat, 2% milkfat 226 1 cup 31.05
Chicken, canned, meat only, with broth 142 5 oz 30.91
Veal, leg (top round), separable lean and fat 85 3 oz 30.74
Fish, flatfish (flounder and sole species) 127 1 fillet 30.68
Turkey, all classes, giblets, cooked, simmered 145 1 cup 30.29
Lamb, domestic, shoulder, arm, separable lean only 85 3 oz 30.21
Fast foods, submarine sandwich, with tuna salad 256 1sandwich,6"roll 29.70
Fast foods, submarine sandwich, with roast beef 216 1sandwich,6"roll 28.64
Soybeans, mature cooked, boiled, without salt 172 1 cup 28.62
Fast foods, cheeseburger, large, single patty 219 1 sandwich 28.19
Cheese, ricotta, part skim milk 246 1 cup 28.02
Cheese, cottage, lowfat, 1% milkfat 226 1 cup 28.00
Crustaceans, crab, blue, canned 135 1 cup 27.70
Cheese, ricotta, whole milk 246 1 cup 27.70
Fast foods, cheeseburger, regular, double patty, plain 155 1 sandwich 27.67
Chicken, broilers or fryers, light meat, meat only 84 3 oz 27.57
Pork, fresh, shoulder, arm picnic, separable lean only 85 3 oz 27.42
Pork, fresh, loin, center loin, bone-in, separable lean 85 3 oz 27.35
Fish, swordfish, cooked, dry heat 106 1 piece 26.91
Beef, round, bottom round, separable lean only 85 3 oz 26.85
Chicken, broilers or fryers, breast, meat only 86 1/2 breast 26.68
Beef, chuck, blade roast, separable lean only 85 3 oz 26.40
Cheese, cottage, creamed, large or small curd 210 1 cup 26.23
Sandwiches and hamburger, large, single meat patty 218 1 sandwich 25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised 85 3 oz 25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled 85 85 25.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled 85 3 oz  
Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 85 3 oz 25.42
Turkey, all classes, light meat, cooked, roasted 84 3 oz 25.12
Cheese sauce, prepared from recipe 243 1 cup 25.10
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 25.00
Fish, tuna, light, canned in oil, drained solids 85.05 3 oz 24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted 85 3 oz 24.64
Fast foods, chili con carne 253 1 cup 24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz 24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84   24.35
Milk, canned, condensed, sweetened 306 1 cup 24.20
Cheese, cottage, creamed, with fruit 226 1 cup 24.16
Fast foods, chicken fillet sandwich, plain 182 1 sandwich 24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted 85 3 oz 24.06
Turkey, all classes, dark meat, cooked, roasted 84 3 oz 24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 85 3 oz 23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled 85 3 oz 23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 85 3 oz 23.32
Fish, salmon, sockeye, cooked, dry heat 85 3 oz 23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 23.16
Beef, cured, corned beef, canned 85.05 3 oz 23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried 85 3 oz 22.54
Poultry food products, ground turkey, cooked 82 1 patty 22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 22.24
Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 22.23
WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"Crumbles 110 1 cup 22.15
Fast foods, cheeseburger, regular, double patty and bun, plain 160 1 sandwich 22.13
Couscous, dry 173 1 cup 22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz 22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz 21.89
Fast foods, submarine sandwich, with cold cuts 228 1sandwich-6" roll 21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz 21.73
Mollusks, clam, mixed species, canned, drained solids 85 3 oz 21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 21.72
Fish, tuna, light, canned in water, drained solids 85 3 oz 21.68
Fast foods, roast beef sandwich, plain 139 1 sandwich 21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 21.39
Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables 166 1 sandwich 21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 20.73
Fast foods, taco 171 1 small 20.66
Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 20.63
Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 20.62
Fast foods, fish sandwich, with tartar sauce and cheese 183 1 sandwich 20.61
Fish, haddock, cooked, dry heat 85 3 oz 20.60
Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 20.43
Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 20.37
Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 85 3 oz 20.29
Chili con carne with beans, canned entree 222 1 cup 20.18
Fish, tuna, white, canned in water, drained solids 85 3 oz 20.08
Fish, pollock, walleye, cooked, dry heat 85 3 oz 19.98
Barley, pearled, raw 200 1 cup 19.82
Crustaceans, shrimp, mixed species, canned 85.05 3 oz 19.63
Fast foods, chimichanga, with beef 174 1 chimichanga 19.61
Fish, cod, Pacific, cooked, dry heat 85 3 oz 19.51
Fish, cod, Atlantic, canned, solids and liquid 85 3 oz 19.35
Milk, canned, evaporated, nonfat 256 1 cup 19.33
Breakfast items, biscuit with egg and sausage 180 1 biscuit 19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 19.13
Beans, white, mature seeds, canned 262 1 cup 19.02
Fast foods, shrimp, breaded and fried 164 6-8 shrimp 18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 18.58
Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat,
choice, cooked, roasted		 85 3 oz 17.95
Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 17.86
Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 17.80
Beans, baked, canned, with franks 259 1 cup 17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken 218 1-1/2 cups 17.44
Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 17.43
Snacks, pork skins, plain 28.35 1 oz 17.38
Bulgur, dry 140 1 cup 17.21
Crustaceans, crab, blue, cooked, moist heat 85 3 oz 17.17
Milk, canned, evaporated, without added vitamin A 252 1 cup 17.16
Bread crumbs, dry, grated, seasoned 120 1 cup 17.04
Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 16.81
Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 16.81
Fast foods, hot-dog, with corn flour coating (corndog) 175 1 corn dog 16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon 137 1 muffin 16.69
Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 16.45
Wheat flour, whole-grain 120 1 cup 16.44
Wheat flour, white, bread, enriched 137 1 cup 16.41
Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.35
Oat bran, raw 94 1 cup 16.26
Fast foods, croissant, with egg, cheese, and bacon 129 1 croissant 16.23
Fast foods, tostada, with beans, beef, and cheese 225 1 tostada 16.09
Fish, roughy, orange, cooked, dry heat 85 3 oz 16.02
Fast foods, cheeseburger, regular, single patty, with condiments 113 1 sandwich 15.96
Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,
batter		 72 1 drumstick 15.80
Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15.60
Fish, salmon, chinook, smoked 85.05 3 oz 15.55
Fish, catfish, channel, cooked, breaded and fried 85 3 oz 15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 15.35
Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.24
Buckwheat flour, whole-groat 120 1 cup 15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain 102 1 sandwich 14.77
Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 14.74
Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt		 164 1 cup 14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained,
without salt		   1 cup 14.43
Spaghetti w/Meat Sauce, frozen entree 283 1 package 14.29
Beef Macaroni, frozen entree 240 1 package 14.14
Fish, pollock, walleye, cooked, dry heat 60 1 fillet 14.11
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'NBURGERS, frozen 85 1 patty 13.91
Refried beans, canned 252 1 cup 13.83
Fast foods, hotdog, with chili 114 1 sandwich 13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 13.49
Beans, kidney, red, mature seeds, canned 256 1 cup 13.44
Beans, baked, canned, with pork and sweet sauce 253 1 cup 13.44
Entrees, fish fillet, battered or breaded, and fried 91 1 fillet 13.34
Cowpeas, common (blackeyes, crowder, southern), mature seeds, 172 1 cup 13.30
Fast foods, taco salad 198 1-1/2 cups 13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 13.21
Rice, white, long-grain, regular, raw, enriched 185 1 cup 13.19
Beans, baked, canned, with pork and tomato sauce 253 1 cup 13.05
Chicken pot pie, frozen entree 217 1 small pie 13.04
Entrees, pizza with cheese, meat, and vegetables 79 1 slice 13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 13.01
Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 12.91
Fast foods, clams, breaded and fried 115 3/4 cup 12.82
Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 12.61
Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 12.45
Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 12.40
Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 12.36
Fast foods, hamburger, regular, single patty, with condiments 106 1 sandwich 12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve 240 1 cup 12.31
Beans, baked, canned, plain or vegetarian 254 1 cup 12.17
Crustaceans, crab, blue, crab cakes 60 1 cake 12.13
Milk shakes, thick vanilla 313 11 fl oz 12.08
Fish, herring, Atlantic, pickled 85.05 3 oz 12.07

Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,

 180 1 cup 11.97
Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 11.92
Lima beans, large, mature seeds, canned 241 1 cup 11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned 240 1 cup 11.88
Cornmeal, degermed, enriched, yellow 138 1 cup 11.70
Shake, fast food, vanilla 333 16 fl oz 11.66
Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 11.61
Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 11.52
Beef stew, canned entree 232 1 cup 11.46

 

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About Me
Carleton Place, ON
Location
24.1
BMI
DS
Surgery
09/17/2008
Surgery Date
Apr 21, 2008
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