High Protein Foods

FOOD  (SEAFOOD)

Anchovies (in water) - 1 serving - 6 g protein - 0 carbs - 37 calories

Crab, king (cooked) - 4 ounces - 22 g protein - 0 carbs - 110 calories

Flounder & Soul (cooked) - 4 ounces - 22 g protein - 0 carbs - 133 calories

Haddock (baked or broiled) - 4 ounces - 22 g protein - 0 carbs - 127 calories

Herring (cooked) - 4 ounces - 26 g protein - 0 carbs - 230 calories

Mahi Mahi (baked or broiled) - 4 ounces - 27 g protein - 0 carbs - 124 calories

Perch (freshwater) (cooked) - 4 ounces - 28 g protein - 0 carbs - 133 calories

Pollock (baked or broiled) - 4 ounces - 28 g protein - 0 carbs - 134 calories

Salmon (baked or broiled) - 4 ounces - 25 g protein - 0 carbs - 234 calories

Sardines (in water) - 1 can - 22 g protein - 0 carbs - 130 calories

Scallops (steamed) - 4 ounces - 26 g protein - 0 carbs - 127 calories

Shrimp - 4 ounces - 24 g protein - 0 carbs - 112 calories

Snapper (baked or broiled) - 4 ounces - 30 g protein - 0 carbs - 145 calories

Trout (freshwater) (cooked) - 4 ounces - 30 g protein - 0 carbs - 215 calories

Tuna, canned (chunk lite) - 1/4 cup - 16 g protein - 0 carbs - 70 calories

Whitefish (baked or broiled) - 4 ounces - 28 g protein - 0 carbs - 195 calories


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FOOD   (POULTRY)                             

Chicken breast - 4 ounces - 29 g protein - 0 carbs - 193 calories

Chicken, light meat (no skin) - 4 ounces - 35 g protein - 0 carbs - 196 calories

Chicken, dark meat (no skin) - 4 ounces - 32 g protein - 0 carbs - 232 calories

Turkey, light meat (no skin) - 4 ounces - 34 g protein - 0 carbs - 178 calories

Turkey, dark meat (no skin) - 4 ounces - 32 g protein - 0  carbs - 212 calories


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FOOD   (DAIRY)                                   

Cheddar cheese - 1 ounce - 7 g protein - <1 carb - 114 calories

Cheddar, low fat - 1 ounce - 8 g protein - 1 carb - 90 calories

Cottage cheese - 1/2 cup - 14 g protein - 3 carbs - 110 calories

Cottage cheese, low fat - 1/2 cup - 16 g protein - 3 carbs - 90 calories

Egg - 1 large - 6 g protein - 0 carbs - 75 calories

Milk, low fat - 1 cup - 8 g protein - 12 carbs - 121 calories

Milk, skim - 1 cup - 8 g protein - 12 carbs - 86 calories

Muenster cheese - 1 ounce - 7 g protein - <1 carb - 104 calories

Swiss cheese - 1 ounce - 8 g protein - 1 carb - 107 calories

Yogart, low fat - 1 cup - 12 g protein - 16 carbs - 144 calories

Yogart, nonfat - 1 cup - 13 g protein - 17 carbs - 127 calories


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FOOD   (GRAINS)                                   

Oatmeal, rolled oats (cooked) - 1 cup - 6 g protein - 25 carbs - 145 calories

Pancake, buckwheat - 14 inch - 2 g protein - 6 carbs - 54 calories

Pancake, whole wheat - 14 inch - 3 g protein - 9 carbs - 74 calories

Pasta, whole wheat (cooked) - 1 cup - 7 g protein - 37 carbs - 174 calories

Popcorn, dry (cooked) - 1 cup - 2 g protein - 11 carbs - 54 calories

Rice, brown (cooked) - 1/2 cup - 2 g protein - 23 carbs - 108 calories

Rye bread - 1 slice - 2 g protein  - 12 carbs - 56 calories

Whole wheat bread - 1 slice - 2 g protein - 11 carbs - 56 calories


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FOOD   (NUTS)                                        

Almonds (23 nuts) - 1 ounce - 6 g protein - 6 carbs - 162 calories

Brazil nuts - 1 ounce - 4 g protein - 3 carbs - 184 calories

Cashews - 1 ounce- 4 g protein - 9 carbs - 155 calories

Filberts (hazelnuts) - 1 ounce - 4 g protein - 5 carbs - 176 calories

Peanuts - 1 ounce - 8 g protein - 4 carbs - 168 calories

Peanut butter - 2 Tbsp. - 8 g protein - 6 carbs - 188 calories

Pecans - 1 ounce - 3 g protein - 4 carbs - 193 calories

Pistachios - 1 ounce - 6 g protein - 8 carbs - 160 calories

Walnuts - 1 ounce - 4 g protein  - 4 carbs - 185 calories


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FOOD   (LEGUMES)                                   

Black beans (cooked) - 1/2 cup - 8 g protein - 20 carbs - 113 calories

Garbanzo / chickpeas (cooked) - 1/2 cup - 7 g protein - 23  carbs - 134 calories

Kidney beans (cooked) - 1/2 cup - 8 g protein - 20 carbs - 112 calories

Lentil beans - 1/2 cup - 9 g protein - 20 carbs - 115 calories

Lima beans (cooked) - 1/2 cup - 7 g protein - 20 carbs - 108 calories

Navy beans (cooked) - 1/2 cup - 8 g protein - 24 carbs - 129 calories

Soybeans / Edamame (cooked) - 1/2 cup - 11 g protein - 10 carbs - 127calories

Tofu (fresh) - 1/2 cup - 10 g protein - 2 carbs - 94 calories