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Protein Rich Foods


No.
Food Name
g
(in 100g food)
1 Snacks, pork skins, plain 61.305
2 Seaweed, spirulina, dried 56.989
3 Cheese, parmesan, grated 38.4
4 Leavening agents, yeast, baker's, active dry 38.25
5 Pork, cured, bacon, cooked, broiled, pan-fried or roasted 37.052
6 Veal, leg (top round), separable lean and fat, cooked, braised 36.164
7 Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised 35.541
8 Milk, dry, nonfat, instant, with added vitamin A 35.086
9 Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all grades, cooked, braised 34.341
10 Milk, buttermilk, dried 34.307
11 Snacks, beef jerky, chopped and formed 33.181
12 Seeds, pumpkin and squash seed kernels, roasted, with salt added 32.98
13 Chicken, broilers or fryers, light meat, meat only, cooked, fried 32.821
14 Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised 32.764
15 Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 32.258
16 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried 32.176
17 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 31.836
18 Beef, cured, dried 31.111
19 Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised 31.058
20 Chicken, broilers or fryers, breast, meat only, cooked, roasted 31.023
21 Chicken, stewing, meat only, cooked, stewed 30.421
22 Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised 30.388
23 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 30.188
24 Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled 29.988
25 Fish, tuna, yellowfin, fresh, cooked, dry heat 29.964
26 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 29.905
27 Turkey, all classes, light meat, cooked, roasted 29.904
28 Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted 29.729
29 Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled 29.423
30 Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 29.411
31 Turkey, all classes, meat only, cooked, roasted 29.321
32 Fish, tuna, light, canned in oil, drained solids 29.135
33 Cereals ready-to-eat, wheat germ, toasted, plain 29.077
34 Pork, fresh, spareribs, separable lean and fat, cooked, braised 29.058
35 Chicken, broilers or fryers, dark meat, meat only, cooked, fried 28.988
36 Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 28.717
37 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 28.705
38 Turkey, all classes, dark meat, cooked, roasted 28.571
39 Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted 28.305
40 Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 28.305
41 Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 28.295
42 Peanuts, all types, oil-roasted, with salt 28.042
43 Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 27.988
44 Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 27.435
45 Poultry food products, ground turkey, cooked 27.365
46 Fish, salmon, sockeye, cooked, dry heat 27.305
47 Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 27.247
48 Chicken, broilers or fryers, giblets, cooked, simmered 27.151
49 Beef, cured, corned beef, canned 27.101
50 Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled 26.964
51 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour 26.959
52 Cheese, swiss 26.913
53 Turkey, all classes, neck, meat only, cooked, simmered 26.842
54 Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 26.835
55 Fish, halibut, Atlantic and Pacific, cooked, dry heat 26.694
56 Beef, variety meats and by-products, liver, cooked, pan-fried 26.517
57 Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 26.164
58 Cheese, mozzarella, part skim milk, low moisture 25.961
59 Chicken, broilers or fryers, thigh, meat only, cooked, roasted 25.942
60 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 25.929
61 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 25.752
62 Cheese, provolone 25.573
63 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 25.564
64 Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 25.552
65 Mollusks, clam, mixed species, canned, drained solids 25.552
66 Fish, tuna, light, canned in water, drained solids 25.505
67 Fish, swordfish, cooked, dry heat 25.388
68 Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 25.164
69 Peanut butter, smooth style, with salt 25.062
70 Pork, cured, ham, whole, separable lean only, roasted 25.047
71 Cheese, cheddar 24.902
72 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 24.842
73 Cheese, pasteurized process, swiss, with di sodium phosphate 24.726
74 Fish, sardine, Atlantic, canned in oil, drained solids with bone 24.62
75 Chicken, broilers or fryers, neck, meat only, cooked, simmered 24.555
76 Chicken, liver, all classes, cooked, simmered 24.438
77 Cheese, low fat, cheddar or colby 24.338
78 Fish, trout, rainbow, farmed, cooked, dry heat 24.27
79 Pork, fresh, backribs, separable lean and fat, cooked, roasted 24.258
80 Pork, cured, canadian-style bacon, grilled 24.236
81 Fish, haddock, cooked, dry heat 24.235
82 Fish, flatfish (flounder and sole species), cooked, dry heat 24.164
83 Peanut butter, chunk style, with salt 24.062
84 Fish, rockfish, Pacific, mixed species, cooked, dry heat 24.035
85 Veal, rib, separable lean and fat, cooked, roasted 23.964
86 Fish, ocean perch, Atlantic, cooked, dry heat 23.882
87 Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 23.87
88 Peanuts, all types, dry-roasted, with salt 23.668
89 Peanuts, all types, dry-roasted, without salt 23.668
90 Fish, tuna, white, canned in water, drained solids 23.623
91 Fish, pollock, walleye, cooked, dry heat 23.516
92 Duck, domesticated, meat only, cooked, roasted 23.479
93 Cheese, muenster 23.421
94 Salami, dry or hard, pork, beef 23.199
95 Fish, cod, Pacific, cooked, dry heat 22.952
96 Fish, cod, Atlantic, canned, solids and liquid 22.764
97 Fish, roughy, orange, cooked, dry heat 22.635
98 Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 22.516
99 Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 22.505
100 Spices, parsley, dried 22.307


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