Label Claims for High Protein Foods

This list of high protein foods is provided by the US Food and Drug Administration. Below are food label claims and their meaning. Studies such as the one published in the International Journal of Obesity and Metabolic Disorders,Exit Site conclude that diets with a high protein intake can sustain weight maintenance after body weight loss in humans.

High protein - 10 grams or more of high-quality protein per serving
Good source of protein - at least 5 grams of high-quality protein per serving
More protein - at least 5 grams more of high-quality protein per serving than reference food. Label will say 10 percent more of the Daily Value for protein.

Chicken

List of High Protein Foods

Use this list of high protein foods to help plan a balanced diet. Also, pregnant women and their growing babies need 10 grams of protein more than non-pregnant women. Pregnant women should eat 60 grams of protein every day. www.4woman.gov

Related: Favorite High Protein Recipes

DescriptionWeight
Grams
Weight
Ounces
Protein
Grams
Duck, domesticated, meat only, cooked, roasted
221
1/2 duck
51.89
Chicken, stewing, meat only, cooked, stewed1401 cup42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat1591/2 fillet42.44
Fish, salmon, sockeye, cooked, dry heat1551/2 fillet42.33
Turkey, meat only, cooked, roasted1401 cup41.05
Turkey, neck, meat only, cooked, simmered1521 neck40.80
Chicken, broilers or fryers, giblets, cooked, simmered1451 cup39.37
Fish, haddock, cooked, dry heat1501 fillet36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat1491 fillet35.82
Chicken, broilers, fryers, breast, meat and skin1401/2 breast34.78
Fast foods, hamburger, large, double patty2261 sandwich34.28
Fish, tuna salad2051 cup32.88
Cheeseburger, large, single meat patty, with bacon 1951 sandwich32.00
Fast foods, hamburger, regular, double patty2151 sandwich31.82
Fast foods, taco2631 large31.77
Chicken, broilers or fryers, breast, meat and skin981/2 breast31.20
Cheese, cottage, lowfat, 2% milk fat2261 cup31.05
Chicken, canned, meat only, with broth1425 oz30.91
Veal, leg (top round), separable lean and fat853 oz30.74
Fish, flatfish (flounder and sole species)1271 fillet30.68
Turkey, all classes, giblets, cooked, simmered1451 cup30.29
Lamb, domestic, shoulder, arm, separable lean only853 oz30.21
Fast foods, submarine sandwich, with tuna salad2561sandwich,6"roll29.70
Fast foods, submarine sandwich, with roast beef2161sandwich,6"roll28.64
Soy beans, mature cooked, boiled, without salt1721 cup28.62
Fast foods, cheeseburger, large, single patty2191 sandwich28.19
Cheese, ricotta, part skim milk2461 cup28.02
Cheese, cottage, lowfat, 1% milk fat2261 cup28.00
Crustaceans, crab, blue, canned1351 cup27.70
Cheese, ricotta, whole milk2461 cup27.70
Fast foods, cheeseburger, regular, double patty, plain1551 sandwich27.67
Chicken, broilers or fryers, light meat, meat only843 oz27.57
Pork, fresh, shoulder, arm picnic, separable lean only853 oz27.42
Pork, fresh, loin, center loin, bone-in, separable lean853 oz27.35
Fish, swordfish, cooked, dry heat1061 piece26.91
Beef, round, bottom round, separable lean only853 oz26.85
Chicken, broilers or fryers, breast, meat only861/2 breast26.68
Beef, chuck, blade roast, separable lean only853 oz26.40
Cheese, cottage, creamed, large or small curd2101 cup26.23
Sandwiches and hamburger, large, single meat patty2181 sandwich25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised853 oz25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades, cooked, broiled858525.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled853 oz25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled853 oz 
Fish, tuna, yellowfin, fresh, cooked, dry heat853 oz25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried853 oz25.42
Turkey, all classes, light meat, cooked, roasted843 oz25.12
Cheese sauce, prepared from recipe2431 cup25.10
Cheese, cottage, nonfat, un-creamed, dry, large or small curd1451 cup25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted853 oz25.00
Fish, tuna, light, canned in oil, drained solids85.053 oz24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted853 oz24.64
Fast foods, chili con carne2531 cup24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted853 oz24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled853 oz24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried84 24.35
Milk, canned, condensed, sweetened3061 cup24.20
Cheese, cottage, creamed, with fruit2261 cup24.16
Fast foods, chicken fillet sandwich, plain1821 sandwich24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted853 oz24.06
Turkey, all classes, dark meat, cooked, roasted843 oz24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised853 oz23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled853 oz23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted853 oz23.32
Fish, salmon, sockeye, cooked, dry heat853 oz23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted853 oz23.16
Beef, cured, corned beef, canned85.053 oz23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted853 oz22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted853 oz22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat853 oz22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised853 oz22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried853 oz22.54
Poultry food products, ground turkey, cooked821 patty22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted853 oz22.24
Soy beans, green, cooked, boiled, drained, without salt1801 cup22.23
Worthington foods, Morningstar farms "Burger"Crumbles1101 cup22.15
Fast foods, cheeseburger, regular, double patty and bun, plain1601 sandwich22.13
Couscous, dry1731 cup22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled853 oz22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled853 oz21.89
Fast foods, submarine sandwich, with cold cuts2281sandwich-6" roll21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled853 oz21.73
Mollusks, clam, mixed species, canned, drained solids853 oz21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted853 oz21.72
Fish, tuna, light, canned in water, drained solids853 oz21.68
Fast foods, roast beef sandwich, plain1391 sandwich21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled853 oz21.39
Pork, cured, ham, whole, separable lean only, roasted853 oz21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables1661 sandwich21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone85.053 oz20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds1461 cup20.73
Fast foods, taco1711 small20.66
Fish, trout, rainbow, farmed, cooked, dry heat853 oz20.63
Pork, fresh, back ribs, separable lean and fat, cooked, roasted853 oz20.62
Fast foods, fish sandwich, with tartar sauce and cheese1831 sandwich20.61
Fish, haddock, cooked, dry heat853 oz20.60
Fish, flatfish (flounder and sole species), cooked, dry heat853 oz20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat853 oz20.43
Veal, rib, separable lean and fat, cooked, roasted853 oz20.37
Fish, ocean perch, Atlantic, cooked, dry heat853 oz20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised853 oz20.29
Chili con carne with beans, canned entree2221 cup20.18
Fish, tuna, white, canned in water, drained solids853 oz20.08
Fish, pollock, walleye, cooked, dry heat853 oz19.98
Barley, pearled, raw2001 cup19.82
Crustaceans, shrimp, mixed species, canned85.053 oz19.63
Fast foods, chimichanga, with beef1741 chimichanga19.61
Fish, cod, Pacific, cooked, dry heat853 oz19.51
Fish, cod, Atlantic, canned, solids and liquid853 oz19.35
Milk, canned, evaporated, nonfat2561 cup19.33
Breakfast items, biscuit with egg and sausage1801 biscuit19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted853 oz19.13
Beans, white, mature seeds, canned2621 cup19.02
Fast foods, shrimp, breaded and fried1646-8 shrimp18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter861 thigh18.58
Pork, cured, ham, whole, separable lean and fat, roasted853 oz18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried853 oz18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted85.053 oz18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain1066 pieces18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted853 oz17.95
Lentils, mature seeds, cooked, boiled, without salt1981 cup17.86
Pork, cured, ham, extra lean and regular, canned, roasted853 oz17.80
Beans, baked, canned, with franks2591 cup17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken2181-1/2 cups17.44
Crustaceans, lobster, northern, cooked, moist heat853 oz17.43
Snacks, pork skins, plain28.351 oz17.38
Bulgur, dry1401 cup17.21
Crustaceans, crab, blue, cooked, moist heat853 oz17.17
Milk, canned, evaporated, without added vitamin A2521 cup17.16
Bread crumbs, dry, grated, seasoned1201 cup17.04
Fish, salmon, pink, canned, solids with bone and liquid853 oz16.81
Mollusks, scallop, mixed species, cooked, breaded and fried936 large16.81
Fast foods, hot-dog, with corn flour coating (corn dog)1751 corn dog16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon1371 muffin16.69
Crustaceans, crab, alaska king, cooked, moist heat853 oz16.45
Wheat flour, whole-grain1201 cup16.44
Wheat flour, white, bread, enriched1371 cup16.41
Peas, split, mature seeds, cooked, boiled, without salt1961 cup16.35
Oat bran, raw941 cup16.26
Fast foods, croissant, with egg, cheese, and bacon1291 croissant16.23
Fast foods, tostada, with beans, beef, and cheese2251 tostada16.09
Fish, roughy, orange, cooked, dry heat853 oz16.02
Fast foods, cheeseburger, regular, single patty, with condiments1131 sandwich15.96
Beans, navy, mature seeds, cooked, boiled, without salt1821 cup15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter721 drumstick15.80
Beans, pinto, mature seeds, cooked, boiled, without salt1711 cup15.60
Fish, salmon, chinook, smoked85.053 oz15.55
Fish, catfish, channel, cooked, breaded and fried853 oz15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt1771 cup15.35
Beans, black, mature seeds, cooked, boiled, without salt1721 cup15.24
Buckwheat flour, whole-groat1201 cup15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain1021 sandwich14.77
Beans, great northern, mature seeds, cooked, boiled, without salt1771 cup14.74
Lima beans, large, mature seeds, cooked, boiled, without salt1881 cup14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt
1641 cup14.53
Cowpeas (black-eyes), immature seeds, frozen, cooked, boiled, drained,
without salt
1 cup14.43
Spaghetti w/Meat Sauce, frozen entree2831 package14.29
Beef Macaroni, frozen entree2401 package14.14
Fish, pollock, walleye, cooked, dry heat601 fillet14.11
Worthington Foods, Morningstar Farm Better'n Burgers, frozen851 patty13.91
Refried beans, canned2521 cup13.83
Fast foods, hotdog, with chili1141 sandwich13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted521 thigh13.49
Beans, kidney, red, mature seeds, canned2561 cup13.44
Beans, baked, canned, with pork and sweet sauce2531 cup13.44
Entrees, fish fillet, battered or breaded, and fried911 fillet13.34
Cowpeas, common (black-eyes, crowder, southern), mature seeds,1721 cup13.30
Fast foods, taco salad1981-1/2 cups13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,491 drumstick13.21
Rice, white, long-grain, regular, raw, enriched1851 cup13.19
Beans, baked, canned, with pork and tomato sauce2531 cup13.05
Chicken pot pie, frozen entree2171 small pie13.04
Entrees, pizza with cheese, meat, and vegetables791 slice13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce2278-oz container13.01
Wheat flour, white, all-purpose, enriched, bleached1251 cup12.91
Fast foods, clams, breaded and fried1153/4 cup12.82
Soup, chicken noodle, canned, chunky, ready-to-serve2401 cup12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial2431 cup12.61
Rice, white, long-grain, parboiled, enriched, dry1851 cup12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted441 drumstick12.45
Potatoes, au gratin, home-prepared from recipe using butter2451 cup12.40
Wheat flour, white, all-purpose, self-rising, enriched1251 cup12.36
Fast foods, hamburger, regular, single patty, with condiments1061 sandwich12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve2401 cup12.31
Beans, baked, canned, plain or vegetarian2541 cup12.17
Crustaceans, crab, blue, crab cakes601 cake12.13
Milk shakes, thick vanilla31311 fl oz12.08
Fish, herring, Atlantic, pickled85.053 oz12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained1801 cup11.977
Fish, ocean perch, Atlantic, cooked, dry heat501 fillet11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce2278-oz container11.92
Lima beans, large, mature seeds, canned2411 cup11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned2401 cup11.88
Cornmeal, degermed, enriched, yellow1381 cup11.70
Shake, fast food, vanilla33316 fl oz11.66
Cornmeal, self-rising, degermed, enriched, yellow1381 cup11.61
Pie crust, standard-type, prepared from recipe, baked1801 pie shell11.52
Beef stew, canned entree2321 cup11.46

Protein, Carbohydrate, Fat - Food Exchange List

Source: Based on American Dietetic Association Exchange List

Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices.

Vegetables
Fat-Free and Very Lowfat Milk
Very Lean Protein
Fruits
Lean Protein
Medium Fat Proteins
Starches
Fats

Vegetables

contain 25 calories and 5 grams of carbohydrate. One serving equals:

1/2 cupCooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cupRaw vegetables or salad greens
1/2 cupVegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Lowfat Milk

Contains 90 calories per serving. One serving equals:

1 cupMilk, fat-free or 1% fat
3/4 cupYogurt, plain non fat or low fat
1 cupYogurt, artificially sweetened

Very Lean Protein

choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ounce Turkey breast or chicken breast, skin removed
1 ounceFish fillet (flounder, sole, scrod, cod, etc.)
1 ounceCanned tuna in water
1 ounceShellfish (clams, lobster, scallop, shrimp)
3/4 cupCottage cheese, non fat or low fat
2 eachEgg whites
1/4 cupEgg substitute
1 ounceFat-free cheese
1/2 cupBeans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits

contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 smallApple, banana, orange, nectarine
1 mediumFresh peach
1Kiwi
1/2Grapefruit
1/2Mango
1 cupFresh berries (strawberries, raspberries or blueberries)
1 cupFresh melon cubes
1/8 thHoneydew melon
4 ouncesUnsweetened Juice
4 teaspoonsJelly or Jam

Lean Protein

choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

1 ounceChicken- dark meat, skin removed
1 ounceTurkey- dark meat, skin removed
1 ounceSalmon, Swordfish, herring
1 ounceLean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounceVeal, roast or lean chop*
1 ounceLamb, roast or lean chop*
1 ouncePork, tenderloin or fresh ham*
1 ounceLow fat cheese (3 grams or less of fat per ounce)
1 ounceLow fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup4.5% cottage cheese
2 mediumSardines
* Limit to 1-2 times per week

Medium Fat Proteins

have 75 calories and 5 grams of fat per serving. One serving equals:

1 ounceBeef (any prime cut), corned beef, ground beef **
1 ouncePork chop
1 eachWhole egg (medium) **
1 ounceMozzarella cheese
1/4 cupRicotta cheese
4 ouncesTofu (note this is a Heart Healthy choice)
** choose these very infrequently

Starches

contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 sliceBread (white, pumpernickel, whole wheat, rye)
2 sliceReduced calorie or "lite" Bread
1/4 (1 Ounce)Bagel (varies)
1/2English muffin
1/2Hamburger bun
3/4 cupCold cereal
1/3 cupRice, brown or white cooked
1/3 cupBarley or couscous- cooked
1/3 cupLegumes (dried beans, peas or lentils)- cooked
1/2 cupPasta- cooked
1/2 cupBulgar- cooked
1/2 cupCorn, sweet potato or green peas
3 ounceBaked sweet or white potato
3/4 ouncePretzels
3 cupsPopcorn, hot air popped or microwave (80% light)

Fats

contain 45 calories and 5 grams of fat per serving. One serving equals:

1 teaspoonOil (vegetable, corn, canola, olive, etc.)
1 teaspoonButter
1 teaspoonStick margarine
1 teaspoonMayonnaise
1 TablespoonReduced fat margarine or mayonnaise
1 TablespoonSalad dressing
1 TablespoonCream cheese
2 TablespoonsLite cream cheese
1/8thAvocado
8 largeBlack olives
10 largeStuffed green olives
1 sliceBacon



Related:

List of High Protein Vegetarian Foods

A list of high protein vegetarian foods provided by the USDA.

Protein diet recommendations: nlm.nih.gov

Dangers of a high protein diet?: dav.org.au

betterhealth.vic.gov.au

Protein nutrition during cancer treatments: cancer.gov

Equation for converting protein, carbohydrate and fat into calories.

Protein = 4 calories per gram
Carbs = 4 calories per gram
Fat = 9 calories per gram