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 |