A List of High Protein Foods

Here's a list of high protein foods. I've broken them down by category and included the calories, grams of protein, and the grams of carbohydrate minus the fiber. Feel free to print this for reference.

Meat and Seafood

Calories

Carbs/g

Protein/g

Beef, Ground,  4% fat, 1 ounce

38

0

6

Beef, Ground,  4% fat, 3.5 ounce

137

0

21.5

Beef, Ground, 15% fat, 3.5 oz

215

0

19

Beef, Ribeye Steak, 1 ounce

44

0

6

Chicken breast, boneless with skin, 5 oz  

249

0

30

Chicken breast, boneless, no skin, 4 oz

130

0

27

Chicken, dark meat, 1 ounce

40

0

7

Chicken, white meat, 1 ounce

33

0

7

Egg, 1 large

81

1.2

6

Fish, Atlantic Salmon, cooked 3 ounces

155

0

22

Fish, Cod, 1 ounce

30

0

6.5

Fish, Flounder, 1 ounce

27

0

5

Fish, Haddock, cooked, 3 ounces

95

0

21

Fish, Halibut, cooked, 3 ounces

119

0

23

Fish, Salmon, 1 ounce

60

0

7

Fish, Sole, 1 ounce

27

0

5

Ham, smoked, 1 ounce

30

1

6

Hot dog, beef, kosher, 1

150

1

5

Lamb, 1 ounce

77

0

5

Lamb, chop 1 oz

70

0

7

Lamb, ground, 1 oz

80

0

4.7

Pork, chop 1oz

60

0

7

Pork, roast 1oz

60

0

7

Scallops, 1 ounce

23

2

6

Shrimp, 1 ounce

26

1

6

Tuna, 1 ounce

33

0

7

Tuna, 6 ounce can

191

0

43

Turkey Breast, 1 ounce

30

1

7

Nuts and seeds are good sources of protein also, so I've included them on this list of high protein foods.

Nuts, Seeds and Beans

Calories

Carbs/g

Protein/g

Beans, most kinds, ½ cup cooked

110

14

7.5

Coconut meat, dried 1 ounce

187

6.7

2

Nuts, Almonds, 1 ounce sliced

170

4

3

Nuts, Cashews, 1 ounce

163

9

4.3

Nuts, Macadamia, 1 ounce

197

3.7

2

Nuts, Peanut Butter, 2 Tbsp

188

4.3

8

Nuts, Pecans, 1 ounce, raw

192

6

3

Nuts, Walnuts, 1 ounce

175

4

2

Seeds, Pumpkin, ¼ cup

296

5.6

19

Split peas, ½ cup cooked

114

12

8

And of course, dairy products have always been a way for me to get protein, so I included them on this list of high protein foods as well.

Dairy

Calories

Carbs/g

Protein/g

Cheese, Brie, 1 ounce

110

.1

6

Cheese, Cheddar, 1 ounce

105

.5

7

Cheese, Cottage, 1/2 cup

116

4

14

Cheese, Cream, whpd, 1 T

67

.8

1

Cheese, Gjetost,  1 ounce

118

11

3

Cheese, Mont Jack, 1 ounce

110

1

7

Cheese, Mozzarella, 1 ounce

80

1

6

Cheese, Parmesan, 1 ounce

110

1

4

Cream, half-n-half, 2 Tbsp (1/8 cup)

40

1.2

2

Cream, heavy, 2 Tbsp

104

.8

2

Cream, Sour, 2 Tbsp

60

2

0

Cream, whipping, 2 Tbsp

90

.8

2

Creme Fraiche, 1 ounce

103

.9

.7

Egg, 1 large

81

1.2

6

String cheese snack, 1 ounce

80

1

7


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