Protein sources Protein content (grams/ 100 gram foood)
Veal, leg (top round), separable lean and fat, cooked, braised 36.16
Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4 fat choice cooked braised 35.54
Beef, round, bottom round, separable lean only,trimmed to 1/8 fat, all grades cooked braised 34.34
Chicken, broilers or fryers, light meat, meat only, cooked, fried  32.82
Beef, round, bottom round, separable lean and fat, trimmed to 1/8 fat, all grades cooked, braised 32.76
Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised  32.26
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried  32.18
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour  31.84
Chicken, broilers or fryers, breast, meat only, cooked, roasted  31.02
Chicken, stewing, meat only, cooked, stewed  30.42
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled  30.19
Fish, tuna, yellowfin, fresh, cooked, dry heat  29.96
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried  29.91
Turkey, all classes, light meat, cooked, roasted  29.90
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted  29.41
Turkey, all classes, meat only, cooked, roasted  29.32
Fish, tuna, light, canned in oil, drained solids  29.14
Pork, fresh, spareribs, separable lean and fat, cooked, braised  29.06
Chicken, broilers or fryers, dark meat, meat only, cooked, fried  28.99
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted  28.72
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled  28.71
Turkey, all classes, dark meat, cooked, roasted  28.57
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised  27.99
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted  27.44
Poultry food products, ground turkey, cooked  27.37
Fish, salmon, sockeye, cooked, dry heat  27.31
Fish, salmon, sockeye, cooked, dry heat  27.31
Chicken, broilers or fryers, giblets, cooked, simmered  27.15
Beef, cured, corned beef, canned  27.10
Turkey, all classes, neck, meat only, cooked, simmered  26.84
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted  26.84
Fish, halibut, Atlantic and Pacific, cooked, dry heat  26.69
Fish, halibut, Atlantic and Pacific, cooked, dry heat  26.69
Beef, variety meats and by-products, liver, cooked, pan-fried  26.52
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled  25.93
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled  25.75
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled  25.56
Fish, swordfish, cooked, dry heat  25.39
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter  24.84
Fish, haddock, cooked, dry heat  24.24
Fish, flatfish (flounder and sole species), cooked, dry heat  24.16
Fish, rockfish, Pacific, mixed species, cooked, dry heat  24.04
Duck, domesticated, meat only, cooked, roasted  23.48
Chicken, canned, meat only, with broth  21.77
Turkey, all classes, giblets, cooked, simmered, some giblet fat  20.89
Crustaceans, crab, blue, canned  20.52
Fast foods, cheeseburger, regular, double patty, plain  17.85
Cheese, cottage, nonfat, uncreamed, dry, large or small curd  17.27
Soybeans, mature cooked, boiled, without salt  16.64
Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments  16.41
Fish, tuna salad  16.04
Fast foods, hamburger, large, double patty, with condiments and vegetables  15.17
Fast foods, hamburger, regular, double patty, with condiments  14.80
Fast foods, cheeseburger, regular, double patty and bun, plain  13.83
Cheese, cottage, lowfat, 2% milkfat  13.74
Fast foods, submarine sandwich, with roast beef  13.26
Fast foods, chicken fillet sandwich, plain  13.25
Fast foods, cheeseburger, large, single patty, with condiments and vegetables  12.87
Couscous, dry  12.76
Cheese, cottage, creamed, large or small curd  12.49
Cheese, cottage, lowfat, 1% milkfat  12.39
Soybeans, green, cooked, boiled, drained, without salt  12.35
Fast foods, taco  12.08
Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables  11.85
Fast foods, submarine sandwich, with tuna salad  11.60
Cheese, ricotta, part skim milk  11.39
Cheese, ricotta, whole milk  11.26
Cheese, cottage, creamed, with fruit  10.69
Cheese sauce, prepared from recipe  10.33
Fast foods, chili con carne  9.73
Fast foods, submarine sandwich, with cold cuts  9.58
Milk, canned, condensed, sweetened  7.91


More on Protein Sources:
Low Protein Diet
Vegetarian Protein food sources and their content
High Protein Diet and Weight Loss
High Protein Diet and Mechanism of Weight Loss

Data adapted from: USDA nutrient database for standard reference, release 18.

 

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