Mountain-man
Well-known member
A old friend has this posted at his board I thought we could use it here at UGM
Food items with listed protein amounts
Almonds
dry roasted unblanched—1oz—5 grams
Planters—1oz—6 grams
Almond meal—1oz—11 grams
Anchovy
canned in oil—5 pieces—6 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
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 ?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 grams
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
caf?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
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? slices—10 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
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
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
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
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
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
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
love the info brotha huge help for anyone tracking their cals which is a must if you are serious about this thing we do!
