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