protein

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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