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 pubished in the International Journal of Obesity and Metabolic Disorders, 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. Related: Favorite High Protein Recipies

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 Description Duck, domesticated, meat only, cooked, roasted Chicken, stewing, meat only, cooked, stewed Fish, halibut, Atlantic and Pacific, cooked, dry heat Fish, salmon, sockeye, cooked, dry heat Turkey, meat only, cooked, roasted Turkey, neck, meat only, cooked, simmered Chicken, broilers or fryers, giblets, cooked, simmered Fish, haddock, cooked, dry heat Fish, rockfish, Pacific, mixed species, cooked, dry heat Chicken, broilers, fryers, breast, meat and skin Fast foods, hamburger, large, double patty Fish, tuna salad Cheeseburger, large, single meat patty, with bacon Fast foods, hamburger, regular, double patty Fast foods, taco Chicken, broilers or fryers, breast, meat and skin Cheese, cottage, lowfat, 2% milkfat Chicken, canned, meat only, with broth Veal, leg (top round), separable lean and fat Fish, flatfish (flounder and sole species) Turkey, all classes, giblets, cooked, simmered Lamb, domestic, shoulder, arm, separable lean only Weight Weight Grams Ounces 221 1/2 duck 140 1 cup 159 1/2 fillet 155 1/2 fillet 140 1 cup 152 1 neck 145 1 cup 150 1 fillet 149 1 fillet 140 1/2 breast 226 1 sandwich 205 1 cup 195 1 sandwich 215 1 sandwich 263 1 large 98 1/2 breast 226 1 cup 142 5 oz 85 3 oz 127 1 fillet 145 1 cup 85 3 oz Protein Grams 51.89 42.59 42.44 42.33 41.05 40.80 39.37 36.36 35.82 34.78 34.28 32.88 32.00 31.82 31.77 31.20 31.05 30.91 30.74 30.68 30.29 30.21

68 26. bone-in. separable lean only. shoulder. separable lean Fish. dark meat. fresh. dry heat Beef.02 28. light meat. cooked. breast. meat only Beef. single patty Cheese. cooked. chuck. large or small curd Sandwiches and hamburger. fresh. cooked. 1/4" fat. bottom round.70 28. round. all grades.70 27. roasted Cheese sauce. canned in oil. pan-fried Turkey. separable lean only. large. domestic.04 25. submarine sandwich. single meat patty Lamb. cottage. bone-in.40 26.57 27. with roast beef Soybeans.64 28. broilers or fryers. separable lean only Chicken.66 25. separable lean only Pork. dry.85 26. cottage.6"roll 1 cup 1 sandwich 1 cup 1 cup 1 cup 1 cup 1 sandwich 3 oz 3 oz 3 oz 1 piece 3 oz 1/2 breast 3 oz 1 cup 1 sandwich 3 oz 85 3 oz 3 oz 3 oz 3 oz 3 oz 1 cup 1 cup 3 oz 29. broiled Chicken. broiled Lamb. ricotta. separable lean only. blue. meat only Pork. broilers or fryers. condensed. loin. submarine sandwich. eye of round. cooked.83 25.42 25. plain Chicken.6"roll 1sandwich. separable lean and fat. center loin (chops).19 28. broiled Pork. 1% milkfat Crustaceans. loin.20 . whole.62 28. chili con carne Pork. separable lean only. broiled Fish. 1/4" fat.10 25. bone-in. cheeseburger.12 25.83 25. center loin (chops). shoulder. dry heat Pork. separable lean only. swordfish. roasted Fish. cooked. fresh. 1/4" fat. braised Beef. round. double patty. bone-in. fresh.23 25. tuna. broilers or fryers. fresh. roasted Pork.70 27. ricotta. light.81 25. regular. without salt Fast foods. cooked. leg (ham). whole milk Fast foods.00 24. separable lean and fat. drained solids Beef. cooked. loin. all classes. part skim milk Cheese. roasted Fast foods. cooked. fresh. cooked. sweetened 256 216 172 219 246 226 135 246 155 84 85 85 106 85 86 85 210 218 85 85 85 85 85 85 84 243 145 85 1sandwich. arm picnic. bone-in.67 27. tuna. lowfat.78 24.47 25. all grades. blade roast. light meat. cheeseburger. nonfat. cooked. large or small curd Pork. loin. 1/4" fat. choice. canned Cheese. loin. arm. fried Milk.35 85. fresh. center loin. meat only. cooked. creamed. center loin (chops). mature cooked. separable lean only Cheese. yellowfin. with tuna salad Fast foods.64 24. cooked.05 3 oz 85 3 oz 253 85 85 84 306 1 cup 1 cup 3 oz 3 oz 24.91 26. uncreamed.00 27. fresh. cooked. cottage.Fast foods. separable lean and fat.40 24. top sirloin.41 24.35 26. large. prepared from recipe Cheese.42 27.62 24. loin. crab. canned. center rib (roasts). separable lean only. boiled. choice.

05 3 oz 85 3 oz 85 85 85 85 82 85 180 110 160 173 85 85 228 85 85 85 85 139 85 3 oz 3 oz 3 oz 3 oz 1 patty 3 oz 1 cup 1 cup 1 sandwich 1 cup 3 oz 3 oz 1sandwich-6" roll 3 oz 3 oz 3 oz 3 oz 1 sandwich 3 oz . plain Couscous. ground turkey. rib. braised Beef. without salt Worthington foods. domestic. choice.79 23.05 22. with cold cuts Beef. roasted Pork. 75% lean meat / 25% fat.16 24. whole (shank and sirloin). broiled 226 182 85 84 85 85 85 85 85 1 cup 1 sandwich 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 24. canned Pork. cooked. chuck. broiled Pork. roast beef sandwich. dark meat.32 23. trimmed to 1/4" fat. domestic. clam. trimmed to 1/4" fat. loin. cheeseburger. separable lean and fat. halibut. separable lean only. plain Lamb. separable lean and fat. cottage. cooked. dry Beef. all grades. cooked Lamb. cooked.12 24. cooked. eye of round. drained solids Fast foods. roasted Beef. sockeye. top sirloin. cured. cooked. green. roasted Beef. roasted Turkey. patty. 85% lean meat / 15% fat.04 21.23 22. panfried Poultry food products. cooked. plain Lamb. drained. patty. cooked. 80% lean meat / 20% fat. ground. cooked. all grades. braised Beef. broiled Fast foods. separable lean and fat. all grades. trimmed to 1/4" fat. variety meats and byproducts. cooked. loin. salmon.84 21. fresh. shoulder. light.54 22. bone-in.15 22. rib. leg.72 21. Atlantic and Pacific. trimmed to 1/4" fat. dry heat Beef. separable lean and fat. center rib (roasts). Morningstar farms "Burger"Crumbles Fast foods. cooked.69 22. fresh. choice. liver. cooked.Cheese. trimmed to 1/4" fat. whole (ribs 6-12).07 22. tuna. cooked. leg.44 22.68 21. blade roast.16 23. cooked. drained solids Lamb. 1/4" fat.24 22. mixed species. cooked. broiled Beef. all grades. choice.89 21. roasted Fish. chicken fillet sandwich. domestic. trimmed to 1/4" fat. broiled Mollusks. separable lean and fat. canned in water. separable lean and fat. whole (shank and sirloin). canned. leg (ham). patty. choice. separable lean and fat.64 23. roasted Fish. cooked. ground.00 23. round. trimmed to 1/4" fat. boiled. corned beef.13 22. cooked. arm picnic. separable lean only. all classes. creamed. with fruit Fast foods. double patty and bun.06 24. dry heat Beef. separable lean only.77 22. domestic.81 22. cooked.72 21. fresh. whole. separable lean and fat. regular.50 21. ground.73 21. cooked. roasted Fish. roasted Soybeans. submarine sandwich.39 85.21 23.58 22. cooked.

dry heat Pork. fish sandwich. seasoned. cured. separable lean only. ham. cooked. separable lean and fat. biscuit with egg and sausage Beef. boneless. mixed species. mature seeds. sardine. taco Fish.29 20. Pacific.33 19. trail mix. canned in oil. canned. rainbow. breaded and fried Chicken. flatfish (flounder and sole species). rib.66 20. chicken. meat and skin. fried.62 20. dry heat Barley. ocean perch. dry heat Pork.05 3 oz 106 85 198 85 6 pieces 3 oz 1 cup 3 oz . domestic. raw Crustaceans.02 18. separable lean and fat.94 20. dry heat Fish.33 18. cheeseburger. breaded and fried Turkey roast. cooked. walleye. boiled. dry heat Fish.02 17.25 20. shrimp. cod. ham. roasted Beans. with beef Fish.35 19. roasted Fast foods.51 19.30 20. cooked. regular. shrimp.15 19.54 20. canned in water. country-style ribs. regular. cooked. cooked. whole. cooked. canned. rockfish. canned Fast foods.82 19. chimichanga.37 20. broilers or fryers. Atlantic. cured. solids and liquid Milk. cooked.08 19. dry heat Veal.88 18. separable lean and fat. farmed. pearled. ham. cooked. canned.73 20. trimmed to 1/4" fat.61 19. roasted Fast foods. evaporated. cooked. thigh. frozen. canned Fast foods. cooked. cooked.05 174 85 85 256 180 85 262 164 86 85 85 1 cup 1 small 3 oz 3 oz 1 3 3 3 3 3 3 1 3 3 1 3 1 3 3 1 1 3 sandwich oz oz oz oz oz oz cup oz oz cup oz chimichanga oz oz cup biscuit oz 1 cup 6-8 shrimp 1 thigh 3 oz 3 oz 85. roasted Lentils. white. pollock. rib. tuna. salted nuts and seeds Fast foods.63 20. dry heat Fish. separable lean and fat. fresh. mature seeds.05 3 oz 146 171 85 85 183 85 85 85 85 85 85 222 85 85 200 85.13 19.18 18. separable lean and fat. batter Pork.95 17. trimmed to 1/4" fat.18 20.13 18. cooked. canned entree Fish. all grades. loin. roasted Fast foods. plain Lamb.61 20. with chocolate chips. whole (ribs 6-12). mixed species. roasted Crustaceans. cured. double patty. drained solids Fish. extra lean and regular. trout. with tartar sauce and cheese Fish. separable lean and fat. Atlantic. cooked. light and dark meat. Pacific.98 19. fresh. shrimp.60 20.58 18. rib.86 17. cod. without salt Pork.Pork. whole. cooked. drained solids with bone Snacks. Atlantic. cooked.63 19. roasted Fish. choice. with condiments and vegetables Fish. backribs. white.43 20. haddock.29 21. braised Chili con carne with beans.80 85. breaded and fried. mixed species. boneless pieces. roasted 85 166 3 oz 1 sandwich 21. nonfat Breakfast items.

66 14.81 16. boiled. boiled. lobster. without salt Chickpeas (garbanzo beans. dry heat Fast foods. english muffin. kidney. regular. beef. with beans. cheese. pork skins. single patty. with corn flour coating (corndog) Fast foods.16 17. boiled. cooked.43 . cooked.38 15. bread.44 16.35 16.26 16.05 85 177 172 120 102 177 188 164 1 cup 1-1/2 cups 3 1 1 3 1 1 3 6 1 1 3 1 1 1 1 1 1 3 1 oz oz cup oz cup cup oz large corn dog muffin oz cup cup cup cup croissant tostada oz sandwich 17. frozen. crab. with chicken Crustaceans.48 17. pink. dry Crustaceans. salad.38 17. cooked.35 15. orange. boiled. without salt Lima beans. single meat patty.41 16.44 17. mature seeds. drumstick. and canadian bacon Crustaceans. mature seeds. boiled. cooked.21 17. cooked. boiled. cooked. enriched Peas. crab. red. with condiments Beans. and bacon Fast foods. boiled.35 140 85 252 120 85 93 175 137 85 120 137 196 94 129 225 85 113 182 72 171 85.24 15.55 15. cooked. dry. immature seeds. without salt Beans. and cheese Fish. without salt 259 218 85 28. scallop. mature seeds. boiled. raw Fast foods. mixed species.04 16. plain Beans. cooked. without salt Chicken. mature seeds.45 16. tostada. without dressing. drained. smoked Fish. croissant. blue.96 15. with egg. without salt Cowpeas (blackeyes). with egg. vegetable. cooked. fried. white. canned.53 1 cup 1 drumstick 1 3 3 1 cup oz oz cup 1 cup 1 cup 1 sandwich 1 cup 1 cup 1 cup 1 cup 14. salmon. without salt Oat bran. mature seeds. catfish.80 15. salmon. moist heat Milk. roughy. plain Bulgur. moist heat Wheat flour.09 16. breaded and fried Fast foods. moist heat Snacks.43 17. channel. canned. hot-dog. grated. whole-groat Sandwiches and burgers.69 16. alaska king.83 15.60 15. breaded and fried Beans. mature seeds. boiled. large. pinto.74 14. with franks Fast foods. cooked. great northern. cooked. tossed. without salt Fish. bengal gram). split. whole-grain Wheat flour. cooked. cheeseburger.Beans. baked. canned.14 14.80 16.81 16. without added vitamin A Bread crumbs. cooked. black.02 15. without salt Buckwheat flour. cooked. seasoned Fish.17 17. broilers or fryers. cheeseburger. cheese.23 16. chinook. navy. batter Beans. evaporated. solids with bone and liquid Mollusks. cooked. cooked. northern. mature seeds. mature seeds. regular. meat and skin.77 14.

17 12. with condiments Soup.91 13. cooked. pizza with cheese. commercial Rice. roasted Potatoes. canned Beans. canned. broilers or fryers. frozen entree Fish. 12 grams protein per 8 ounce Lima beans. boiled. frozen. chicken vegetable. pickled Lima beans.04 13. au gratin.13 12. drumstick. broilers or fryers.19 13. white.29 14. long-grain. large. dry heat Worthington Foods. bean with ham. white. canned. southern). white. cooked. chunky. low fat. ready-to-serve Soup. canned. plain or vegetarian Crustaceans. chunky. walleye. canned. cooked.56 12. all-purpose. meat. chunky. and vegetables Yogurt. enriched Fast foods. taco salad Chicken.05 180 1 1 1 1 package package fillet patty 14. crab cakes Milk shakes.92 11.72 12. baked.61 12. dry Chicken.14 14. frozen Refried beans. canned 283 240 60 85 252 114 52 256 253 91 172 198 49 185 253 217 79 227 125 115 240 243 185 44 245 125 106 240 254 60 313 85. ready-to-serve. hamburger. with pork and tomato sauce Chicken pot pie. baked. common (blackeyes. Morningstar Farm Bettter'n Burgers. roasted Beans. bleached Fast foods.31 12. with chili Chicken. canned.82 12. parboiled. all-purpose. cooked. crowder. blue. enriched. mature seeds.91 12. 13 grams protein per 8 ounce Wheat flour. immature seeds.30 13. frozen entree Beef Macaroni. white. and fried Cowpeas. enriched Beans.05 13.Spaghetti w/Meat Sauce. Atlantic.88 . Atlantic. frozen entree Entrees. drained Fish.01 12. red. breaded and fried Soup. fried. Fast foods. battered or breaded. cooked.36 12. plain. herring. canned.23 13. raw. baked. drumstick. enriched.94 11. hotdog.01 13. clams.977 1 cup 1 sandwich 1 thigh 1 1 1 1 cup cup fillet cup 1-1/2 cups 1 drumstick 1 cup 1 cup 1 small pie 1 slice 8-oz container 1 cup 3/4 cup 1 cup 1 cup 1 cup 1 drumstick 1 cup 1 cup 1 sandwich 1 cup 1 cup 1 cake 11 fl oz 3 oz 1 cup 50 227 241 1 fillet 8-oz container 1 cup 11.49 13. meat and skin. mature seeds. self-rising. with pork and sweet sauce Entrees. long-grain.08 12. pollock.32 12.44 13. thick vanilla Fish. canned Fast foods. chicken noodle. cooked. ocean perch. fish fillet.40 12. meat only.07 11. regular.83 13. home-prepared from recipe using butter Wheat flour.45 12. crab.44 13. skim milk. broilers or fryers. mature seeds. meat only. Rice. single patty.51 13.34 13. baby. dry heat Yogurt. plain.11 13. thigh. regular. ready-to-serve Beans.21 13. kidney.

46 Source: Based on American Dietetic Association Exchange List Within each group.88 11. baked Beef stew. Fat-Free and Very Lowfat Milk Contains 90 calories per serving. enriched. Carbohydrate. vanilla Cornmeal. yellow Shake. standard-type. One serving equals: 1 cup 3/4 cup 1 cup Milk. yellow Pie crust. eat more fresh or steamed vegetables. 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.61 11. degermed.Food Exchange List 240 138 333 138 180 232 1 cup 1 cup 16 fl oz 1 cup 1 pie shell 1 cup 11. zucchini.52 11.70 11. enriched. plain non fat or low fat Yogurt.66 11. One serving equals: . canned entree Protein. fast food. etc. Bengal gram). Fat . broccoli.) Raw vegetables or salad greens Vegetable juice If you’re hungry. mature seeds. One serving equals: 1/2 cup 1 cup 1/2 cup Cooked vegetables (carrots. self-rising. canned Cornmeal. artificially sweetened Very Lean Protein choices have 35 calories and 1 gram of fat per serving. fat-free or 1% fat Yogurt. prepared from recipe. You can use this list to give yourself more choices.Chickpeas (garbanzo beans. degermed. these foods can be exchanged for each other. cabbage.

shrimp) Cottage cheese.1 ounce 1 ounce 1 ounce 1 ounce 3/4 cup 2 each 1/4 cup 1 ounce 1/2 cup Turkey breast or chicken breast. nectarine Fresh peach Kiwi Grapefruit Mango Fresh berries (strawberries. roast or lean chop* Pork. roast beef)* Veal. roast or lean chop* Lamb. raspberries or blueberries) Fresh melon cubes Honeydew melon Unsweetened Juice Jelly or Jam . skin removed Fish fillet (flounder. Swordfish. kidney. orange. scallop. scrod. banana. tenderloin or fresh ham* Apple.dark meat. tenderloin.dark meat. One serving equals: 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce Chicken. chick peas or lentils): count as 1 starch/bread and 1 very lean protein Fruits contain 15 grams of carbohydrate and 60 calories. etc.) Canned tuna in water Shellfish (clams. non fat or low fat Egg whites Egg substitute Fat-free cheese Beans.cooked (black beans. lobster. herring Lean beef (flank steak. London broil. sole. One serving equals: 1 small 1 medium 1 1/2 1/2 1 cup 1 cup 1/8 th 4 ounces 4 teaspoons Lean Protein choices have 55 calories and 2-3 grams of fat per serving. cod. skin removed Salmon. skin removed Turkey.

whole wheat.1 ounce 1 ounce 1/4 cup 2 medium Low fat cheese (3 grams or less of fat per ounce) Low fat luncheon meats (with 3 grams or less of fat per ounce) 4.cooked Pasta. brown or white.5% cottage cheese Sardines * Limit to 1-2 times per week Medium Fat Proteins have 75 calories and 5 grams of fat per serving. peas or lentils). pumpernickel. sweet potato or green peas Baked sweet or white potato Pretzels . ground beef ** Pork chop Whole egg (medium) ** Mozzarella cheese Ricotta cheese Tofu (note this is a Heart Healthy choice) ** choose these very infrequently Starches contain 15 grams of carbohydrate and 80 calories per serving. rye) Reduced calorie or "lite" Bread Bagel (varies) English muffin Hamburger bun Cold cereal Rice.cooked Legumes (dried beans.cooked Corn. One serving equals: 1 slice 2 slice 1/4 (1 Ounce) 1/2 1/2 3/4 cup 1/3 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup 1/2 cup 3 ounce 3/4 ounce Bread (white. One serving equals: 1 ounce 1 ounce 1 each 1 ounce 1/4 cup 4 ounces Beef (any prime cut).cooked Barley or couscous.cooked Bulgar. corned beef.

) Butter Stick margarine Mayonnaise Reduced fat margarine or mayonnaise Salad dressing Cream cheese Lite cream cheese Avocado Black olives Stuffed green olives Bacon Page Updated: January 11. hot air popped or microwave (80% light) contain 45 calories and 5 grams of fat per serving.3 cups Fats Popcorn. canola. etc. corn. olive. 2013   . One serving equals: 1 teaspoon 1 teaspoon 1 teaspoon 1 teaspoon 1 Tablespoon 1 Tablespoon 1 Tablespoon 2 Tablespoons 1/8th 8 large 10 large 1 slice Oil (vegetable.

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