Protein Counter

a list of various foods fish meats etc which contain protein be sure to allways read the food label as different products contain different amount of protein,most of this is sound and on the money....

FOOD---PORTION---PROTEIN

Alligator
tail cooked---3 ½ oz---29 grams
Almonds
dry roasted unblanched---1oz---5 grams
Planters---1oz---6 grams
Almond meal---1oz---11 grams
Anchovy
canned in oil---5 pieces---6 grams
Antelope
roasted---3oz---25 grams
Artichokes
boiled---4oz---4 grams
S&W hearts marinated---1/2 cup---2 grams
Asparagus
cooked ---4 spears---2 grams
Avocado
avocado---1---4 grams
Bacon
cooked---3 strips---6 grams
Bagel
egg, plain, poppy seeds---1---8 grams
cinnamon raisin---1---7 grams
Bass
striped baked---3oz---19 grams
Beans
baked beans plain---1/2 cup---6 grams
refried---1/2 cup---8 grams
Beef
brisket braised---3oz---21 grams
chuck pot roast---3oz---23 grams
corned beef brisket---3oz---15 grams
corned beef canned---3oz---10 grams
eye round roasted---3oz---24 grams
filet broiled---3oz---21 grams
flank broiled---3oz---22 grams
ground broiled---3oz---22 grams
ground fried---3oz---21 grams
porterhouse steak---3oz---21 grams
roast beef med---2oz---12 grams
shortribs braised---3oz---18 grams
t-bone steak---3oz---21 grams
Biscuit
buttermilk---1---2 grams
plain---1---4 grams
w/egg---1---11 grams
w/egg & bacon---1---17
w/egg& sausage---1---19 grams
w/egg & steak---1---19 grams
Black Beans
cooked---1 cup---15 grams
Blackeye Peas
cooked---1 cup---13 grams
Blintze
cheese---2---13 grams
Bluefish
fresh baked---3oz---22 grams
Brains
beef pan fried---3oz---11 grams
Bran
oat cooked---1/2 cup---4 grams
Brazil Nuts
dried unblanched---1oz---4 grams
Bread
chapattis as prep w/fat---1 (2 1/2oz)---6 grams
cornstick---1 (1.3oz)---2 grams
Cracked wheat---1 slice---2 grams
Focaccia rosemary---3.5oz---6 grams
French---1oz---3 grams
Irish Soda---2oz---4 grams
Italian---1oz---3 grams
Oat bran---1 slice---3 grams
Paratha---4.4oz 1 piece---10 grams
Pita---1 reg 2oz---5 grams
pumpernickel---1 slice---3 grams
rye---1 slice---3 grams
seven grain---1 slice---3 grams
sourdough---1 slice---3 grams
Thomas English muffin---1---4grams
white---1 slice---2 grams
whole wheat---1 slice---3 grams
Broccoli
spears cooked---1/2 cup---3 grams
birds eye w/cheese sauce---1/2 package---5 grams
Brussels Sprouts
fresh---1/2 cup---2 grams
Buckwheat
Wolffs kasha med. Cooked---1/4 cup---64 grams!
Bulgur
cooked---1/2 cup---3 grams
ButterFish
baked---3oz---19 grams
Calzone
cheese----12 oz---48 grams
Canadian Bacon
jones slices---1---3 grams
Carp
fresh cooked---3oz---19 grams
Cashews
dry roasted---1oz---4 grams
Catfish
fresh---3oz---15 grams
Caviar
black granular---1 tbsp---4 grams
red granular---1tbsp---4 grams
Cheese
American---1oz---4 grams
bel paese---3 1/2oz---25 grams
blue---1oz---6 grams
brick---1oz---7 grams
brie---1oz---8 grams
camembert---1 wedge---8 grams
cheddar---1oz---7 grams
cheddar low fat---1oz---9 grams
Colby---1oz---7 grams
Colby low fat---1oz---9 grams
Edam---1oz---4 grams
Feta---1oz---7 grams
Fontina---1oz---7 grams
Gjetost---1oz---3 grams
Goat soft---1oz---5 grams
Gouda---1oz---7 grams
Gruyere---1oz---8 grams
Limburger---1oz---8 grams
Monterey---1oz---7grams
Mozzarella---1oz---6 grams
Mozzarella part skim---1oz---7 grams
Muenster---1oz---7 grams
Parmesan---1 tbsp---2 grams
Provolone---1oz---7 grams
Ricotta---1/2 cup---14 grams
Romano---1oz---9 grams
Roquefort---1oz---6 grams
Stilton blue---1.4oz---9 grams
Swiss---1oz---8 grams
Whey cheese---3.5 oz---15 grams
Chestnuts
roasted---I cup---5 grams
Chicken
breast & wing fried---2 pieces---36 grams
broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 grams
broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 grams
broiler/fryer breast w/o skin----1/2 breast(3oz)---27 grams
broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 grams
broiler/fryer drumstick w/skins roasted---1.8oz---14 grams
broiler/fryer drumstick w/skins stewed---2oz---14 grams
broiler/fryer drumstick w/o skin fried---12 grams
broiler/fryer drumstick w/o skin stewed---1.6oz---13 grams
broiler/fryer skin roasted---from ½ chicken(2oz)---11 grams
broiler/fryer thigh w/skin, battered, fried---3oz---19 grams
broiler/fryer thigh w/skin, floured, fried---2.2oz---17 grams
broiler/fryer thigh w/skin stewed---2.4oz---17 grams
broiler/fryer thigh w/o skin fried---1.8oz---15 grams
broiler/fryer thigh w/o skin roasted---1.8oz---13 grams
broiler/fryer thigh w/o skin stewed---1.9oz---14 grams
broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 grams
broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 grams
broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 grams
broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 grams
broiler/fryer wing w/skin floured, fried---1.1oz---8 grams
broiler/fryer wing w/skin roasted---1.2oz---9 grams
broiler/fryer wing w/skin stewed---1.4oz---9 grams
canned w/broth---I can (5oz)---31 grams
Cornish hen w/o skin roasted---1/2 hen (2oz)---13 grams
Cornish hen w/o skin roasted---1 hen (3.8oz)---25 grams
Cornish hen w/skin roasted---1/2 hen(4oz)---25 grams
Cornish hen w/skin roasted---1 hen(8oz)---51 grams
Drumstick breaded & fried---2 pieces (5.2)---30 grams
Oven roasted breast of chicken---2oz---11 grams
Thigh breaded & fried---2 pieces(5.2oz)---30 grams
Chickpeas
chickpeas---1 cup---12 grams
Chili
con carne w/beans---8.9oz---25 oz
Chocolate
chips milk chocolate---1 cup---12 grams
chips semisweet---1 cup(6oz)---7 grams
Clams
cooked---20 small---23 grams
raw---20 small---23 grams
Cocoa
hot cocoa---1 cup---9 grams
Cod
atlantic cooked---3oz---19 grams
pacific baked---3oz---21 grams
Coffee
café au lait---1 cup---4 grams
cappuccini---8oz---4 grams
coffee con leche---1 cup---4 grams
mocha---1 mug (9.6oz)---3 grams
Corn
cream style---1/2 cup---2 grams
on the cob---1 ear---4 grams
Cottage Cheese
creamed---1 cup---26 grams
dry curd---1 cup---25 grams
lowfat 1%---1 cup---28 grams
lowfat 2%---1 cup---31 grams
Couscous
cooked---1/2 cup---3 gram
Crab
Alaska king cooked---3oz---16 grams
Baked---3.8 oz---29 grams
Blue cooked---3oz---17 grams
Crab cakes---1 cake(2.1oz)---12 grams
Soft shell---1 (4.4oz)---11 grams
Cranberry Beans
cranberry beans---1 cup---14 grams
Croissant
cheese/plain---1 (2oz)---5 grams
Croutons
plin---1 cup---4 grams
Currants
dried---1/2 cup---3 grams
Custard
baked---5oz---7 grams
flan---1/2 cup---7 grams
zabaione---1/2 cup---3 grams
Danish Pastry
almond---2.3 oz---5 grams
cheese----3oz---6 grams
cinnamon---2.3oz---5 grams

to be continued