Protein
101 protein · calories, macros and micronutrients · free to look up
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Protein 101
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| Food | Serving | kcal | P | C | F |
|---|---|---|---|---|---|
| Anchovies | 1 oz (28g) | 60 | 8 | 0 | 3 |
| Bacon | 2 slices (16g) | 87 | 6 | 0 | 7 |
| Beef Brisket | 3 oz cooked (85g) | 246 | 23 | 0 | 16 |
| Beef Liver | 3 oz cooked (85g) | 162 | 25 | 4 | 5 |
| Beef Stew Meat | 3 oz cooked (85g) | 201 | 29 | 0 | 8 |
| Black Beans | 1 cup (172g) | 227 | 15 | 41 | 1 |
| Bologna | 1 slice (28g) | 87 | 3 | 2 | 8 |
| Bratwurst | 1 link (85g) | 283 | 12 | 2 | 25 |
| Breakfast Sausage Links | 2 links (48g) | 190 | 10 | 1 | 16 |
| Canned Chicken | 2 oz (56g) | 70 | 12 | 0 | 2 |
| Canned Salmon | 3 oz (85g) | 118 | 17 | 0 | 5 |
| Canned Sardines | 1 can (92g) | 191 | 23 | 0 | 11 |
| Canned Tuna | 3 oz (85g) | 99 | 22 | 0 | 1 |
| Catfish | 3 oz (85g) | 122 | 16 | 0 | 6 |
| Chicken Breast | 3 oz cooked (85g) | 128 | 26 | 0 | 3 |
| Chicken Breast (skin-on) | 3 oz cooked (85g) | 167 | 25 | 0 | 7 |
| Chicken Drumstick | 3 oz (85g) | 130 | 18 | 0 | 6 |
| Chicken Sausage | 1 link (85g) | 140 | 14 | 2 | 8 |
| Chicken Tenderloins | 3 oz cooked (85g) | 110 | 24 | 0 | 2 |
| Chicken Thigh (bone-in) | 3 oz cooked (85g) | 210 | 21 | 0 | 13 |
| Chicken Thigh (skinless) | 3 oz (85g) | 145 | 19 | 0 | 7 |
| Chicken Wings | 3 oz cooked (85g) | 254 | 23 | 0 | 17 |
| Chickpeas | 1/2 cup (82g) | 134 | 7 | 22 | 2 |
| Chorizo | 2 oz (57g) | 258 | 14 | 1 | 22 |
| Chuck Roast | 3 oz cooked (85g) | 213 | 23 | 0 | 13 |
| Clams | 3 oz cooked (85g) | 126 | 22 | 4 | 2 |
| Cod | 3 oz (85g) | 70 | 15 | 0 | 1 |
| Corned Beef | 3 oz (85g) | 213 | 15 | 0 | 16 |
| Crab | 3 oz (85g) | 82 | 16 | 0 | 2 |
| Deli Ham | 2 oz (56g) | 60 | 10 | 2 | 2 |
| Deli Roast Beef | 2 oz (57g) | 70 | 12 | 1 | 2 |
| Deli Turkey | 2 oz (56g) | 50 | 9 | 1 | 1 |
| Duck Breast (skinless) | 3 oz cooked (85g) | 119 | 23 | 0 | 2 |
| Edamame | 1/2 cup (78g) | 94 | 9 | 7 | 4 |
| Egg | 1 large (50g) | 72 | 6 | 0 | 5 |
| Egg White | 1 large (33g) | 17 | 4 | 0 | 0 |
| Filet Mignon | 3 oz cooked (85g) | 179 | 23 | 0 | 9 |
| Flank Steak | 3 oz cooked (85g) | 158 | 24 | 0 | 6 |
| Grilled Chicken Breast | 3 oz (85g) | 128 | 26 | 0 | 3 |
| Ground Beef 80% | 3 oz cooked (85g) | 231 | 22 | 0 | 15 |
| Ground Beef 85% | 3 oz (85g) | 213 | 22 | 0 | 13 |
| Ground Beef 90% | 3 oz (85g) | 184 | 22 | 0 | 10 |
| Ground Beef 93% | 3 oz cooked (85g) | 164 | 25 | 0 | 7 |
| Ground Bison | 3 oz cooked (85g) | 152 | 22 | 0 | 7 |
| Ground Chicken | 3 oz (85g) | 143 | 17 | 0 | 8 |
| Ground Lamb | 3 oz cooked (85g) | 241 | 21 | 0 | 17 |
| Ground Pork | 3 oz cooked (85g) | 252 | 22 | 0 | 18 |
| Ground Turkey 85% | 3 oz cooked (85g) | 200 | 21 | 0 | 12 |
| Ground Turkey 93% | 3 oz (85g) | 150 | 22 | 0 | 8 |
| Halibut | 3 oz (85g) | 94 | 19 | 0 | 1 |
| Ham Steak | 3 oz (85g) | 122 | 18 | 1 | 5 |
| Hot Dog (beef) | 1 hot dog (57g) | 186 | 6 | 2 | 17 |
| Hot Dog (turkey) | 1 hot dog (57g) | 100 | 6 | 2 | 8 |
| Hummus | 2 tbsp (30g) | 70 | 2 | 4 | 5 |
| Imitation Crab | 3 oz (85g) | 81 | 6 | 13 | 0 |
| Italian Sausage | 1 link (83g) | 230 | 13 | 3 | 18 |
| Kidney Beans | 1/2 cup (128g) | 108 | 7 | 19 | 0 |
| Kielbasa | 2 oz (57g) | 176 | 7 | 2 | 15 |
| Lamb Chop | 3 oz (85g) | 250 | 21 | 0 | 18 |
| Leg of Lamb | 3 oz cooked (85g) | 162 | 24 | 0 | 7 |
| Lentils | 1 cup (198g) | 230 | 18 | 40 | 1 |
| Liquid Egg Substitute | 1/4 cup (61g) | 30 | 6 | 1 | 0 |
| Lobster | 3 oz cooked (85g) | 76 | 16 | 0 | 1 |
| Mahi Mahi | 3 oz (85g) | 93 | 20 | 0 | 1 |
| Mussels | 3 oz cooked (85g) | 146 | 20 | 6 | 4 |
| New York Strip Steak | 3 oz cooked (85g) | 205 | 25 | 0 | 11 |
| Oysters | 3 oz (85g) | 69 | 8 | 4 | 3 |
| Pastrami | 2 oz (57g) | 82 | 13 | 1 | 3 |
| Pepperoni | 1 oz (28g) | 138 | 6 | 0 | 12 |
| Pinto Beans | 1/2 cup (120g) | 103 | 6 | 18 | 1 |
| Pollock | 3 oz cooked (85g) | 100 | 21 | 0 | 1 |
| Pork Chop | 3 oz (85g) | 178 | 24 | 0 | 8 |
| Pork Loin | 3 oz (85g) | 160 | 24 | 0 | 7 |
| Pork Ribs | 3 oz cooked (85g) | 248 | 23 | 0 | 17 |
| Pork Sausage | 2 links (68g) | 210 | 12 | 1 | 18 |
| Pork Shoulder | 3 oz cooked (85g) | 269 | 20 | 0 | 20 |
| Pork Tenderloin | 3 oz (85g) | 122 | 22 | 0 | 3 |
| Prosciutto | 1 oz (28g) | 70 | 8 | 0 | 4 |
| Ribeye Steak | 3 oz (85g) | 210 | 22 | 0 | 13 |
| Rotisserie Chicken | 3 oz (85g) | 170 | 24 | 0 | 8 |
| Salami | 1 oz (28g) | 110 | 6 | 1 | 9 |
| Salmon | 3 oz (85g) | 177 | 17 | 0 | 11 |
| Scallops | 3 oz (85g) | 94 | 20 | 3 | 1 |
| Seitan | 3 oz (85g) | 104 | 21 | 4 | 1 |
| Shrimp | 3 oz (85g) | 84 | 18 | 0 | 1 |
| Sirloin Steak | 3 oz (85g) | 160 | 26 | 0 | 6 |
| Skirt Steak | 3 oz cooked (85g) | 187 | 22 | 0 | 10 |
| Swordfish | 3 oz cooked (85g) | 146 | 20 | 0 | 7 |
| T-Bone Steak | 3 oz cooked (85g) | 210 | 24 | 0 | 12 |
| Tempeh | 3 oz (85g) | 160 | 15 | 8 | 9 |
| Tilapia | 3 oz (85g) | 110 | 23 | 0 | 2 |
| Tofu | 1/2 cup (126g) | 94 | 10 | 2 | 6 |
| Trout | 3 oz cooked (85g) | 162 | 23 | 0 | 7 |
| Tuna Steak | 3 oz cooked (85g) | 156 | 25 | 0 | 5 |
| Turkey Bacon | 2 slices (28g) | 60 | 4 | 0 | 5 |
| Turkey Breast | 3 oz (85g) | 125 | 26 | 0 | 2 |
| Turkey Sausage | 2 links (56g) | 140 | 13 | 1 | 9 |
| Turkey Thigh | 3 oz cooked (85g) | 177 | 21 | 0 | 10 |
| Venison | 3 oz cooked (85g) | 134 | 26 | 0 | 3 |
| Whole Roasted Chicken | 3 oz mixed (85g) | 190 | 24 | 0 | 10 |
| Whole Turkey (roasted) | 3 oz (85g) | 145 | 25 | 0 | 4 |
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