Calories in Protein Products such as meat Soy Products and Eggs

I learned about calories in protein the hard way. I was on the adkins diet which is pasically all meat and no other foods such as carbohydrates. I lost weight at first, but then started to gain. I quess I was not suposed to eat a three pound steak at every meal.

 

I will start with this alphabetical calorie chart of all the foods that the USDA considers to be good sources of protein. Later I will show you other chart so that you can begin to see different paterns in your decision of what protein rich foods to eat.

 

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Food Description portion  Calories  Calorie Cash protein (g) fat (g) fiber carb (g)
Beans and Peas
Soybeans, dry, cooked............... 1 cup . 298 3 29 15 10.3 17
Miso (soy)...................................... 1 cup  567 5.75 32 17 14.9 77
Soy milk.................................. 1 cup  81 0.75 7 5 3.2 4
Tofu Firm ...................................... 1/4 block  62 0.5 7 4 0.3 2
Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece  73 0.75 8 4 0.2 2
Tempeh, cooked … 100 g 196 2 18 11 9
Whey  (acid dried)… 100 g 339 3.5 12 1 0 73
Whey  (acid dried)… 1 cup 193 2 7 0 0 42
whey (sweet dried) …. 100 g 353 3.5 13 1 0 74
Whey (sweet dried) ….  1 cup 512 5 19 2 0 108
Vegetarian or Soy burger (Boca burger, Gardenburger) no bun 124 1.25 11 4 3 10
Vegetarian or Soy burger (Boca burger, Gardenburger) no bun 177 1.75 16 6 5 14
Black beans mature boiled with salt ..100 g 132 1.25 9 1 9 24
Black beans mature boiled with salt …1 cup 227 2.25 15 1 15 41
chickpeas (garbanzo beans) canned and drained 100 g 139 1.5 7 3 8 23
chickpeas (garbanzo beans) canned and drained  1 cup 352 3.5 18 7 19 57
falafel, home prepared … 100 g 333 3.25 13 18 32
falafel, home prepared … 1  2.25" diameter 57 0.5 2 3 5
kidney beans canned and drained ..100 g 124 1.25 8 1 6 21
Lentils boiled with salt  … 100 g 114 1.25 9 0 8 20
Lentils boiled with salt  … 1 cup 226 2.25 18 1 16 39
Lima beans, large, mature, canned … 100 g 79 0.75 5 0 5 15
Lima beans, large, mature, canned … 1 cup 190 2 12 0 12 36
Navy beans, mature, canned … 100 g 113 1.25 8 0 5 20
Navy beans, mature, canned … 1 cup 296 3 20 1 13 54
Pinto beans, canned, drained … 100 g 114 1.25 7 1 6 20
Split pea soup (ready to serve, low sodium) … 100 g 71 0.75 4 1 2 12
Split pea soup (ready to serve, low sodium) … 1 cup 180 1.75 10 2 5 30
Split pea with ham, ready to serve … 100 g 77 0.75 5 2 2 11
Split pea with ham, ready to serve … 1 cup 185 1.75 11 4 4 27
White beans, canned … 100 g 114 1.25 7 0 5 21
White beans, canned … 1 cup 299 3 19 1 13 56
Eggs
Egg Whole raw.................................. 1 medium  66 0.75 5 4 0 1
…………………………………. 1 large raw 75 0.75 6 5 0 1
 ……………………………...1 extra large  86 0.75 7 6 0 1
Egg White raw.................................... 1 large 17 0.25 4 0 0 Trace
Egg Yolk raw..................................... 1 large 59 0.5 3 5 0 Trace
Fried egg in margarine........................... 1 large 92 1 6 7 0 1
Hard Boild egg........................... 1 large 78 0.75 6 5 0 1
……………………..1 cup chopped  211 2 17 14 0 2
Egg Poached, with salt................ 1 large 75 0.75 6 5 0 1
Scrambled egg in margarine...... 1 large 101 1 7 7 0 1
 Egg substitute, liquid ................ 1/4 cup 53 0.5 8 2 0 Trace
Fish and Shellfish
Catfish, breaded, fried............... 3 oz  195 2 15 11 0.6 7
Clam Raw, meat only ....................... 3 oz  63 0.75 11 1 0 2
Clam Breaded, fried .........................3/4 cup 451 4.5 13 26 0.3 39
Clams Canned, drained solids ........... 3 oz  126 1.25 22 2 0 4
 ……………………………………….1 cup 237 2.25 41 3 0 8
Cod Baked or broiled ..................... 3 oz  89 1 20 1 0 0
Canned, solids and liquid ....... 3 oz  89 1 19 1 0 0
Crab Alaska King Steamed................................ 1 leg  130 1.25 26 2 0 0
 …………………………………………….3 oz 82 0.75 16 1 0 0
Crab Imitation, from surimi ......... 3 oz 87 0.75 10 1 0 9
Blue crab Steamed................................ 3 oz 87 0.75 17 2 0 0
Blue crab Canned crabmeat ................. 1 cup  134 1.25 28 2 0 0
Crab Cake with egg and onion fried in margarine ... 1 cake 93 1 12 5 0 Trace
Flounder or sole baked or broiled .......................... 3 oz  99 1 21 1 0 0
Haddock, baked or broiled........ 3 oz  95 1 21 1 0 0
Halibut, baked or broiled .......... 3 oz  119 1.25 23 2 0 0
Herring, pickled ........................ 3 oz  223 2.25 12 15 0 8
Lobster, steamed ....................... 3 oz  83 0.75 17 1 0 1
Ocean perch, baked or broiled.............................. 3 oz  103 1 20 2 0 0
Oyster Raw, meat only ....................... 1 cup  169 1.75 17 6 0 10
Oyster 6 medium  57 0.5 6 2 0 3
Oyster Breaded, fried ......................... 3 oz  167 1.75 7 11 0.2 0
Pollock, baked or broiled.......... 3 oz  96 1 20 1 0 0
Rockfish, baked or broiled........ 3 oz 103 1 20 2 0
Roughy, orange, baked or broiled ................... 3 oz  76 0.75 16 1 0 0
Salmon Baked or broiled (red) ............ 3 oz  184 1.75 23 9 0 0
Salmon Canned (pink) solids and liquid …... 3 oz  118 1.25 17 5 0 0
 Smoked (chinook) .................. 3 oz  99 1 16 4 0 0
Sardines in oil (drained) ................... 3 oz 177 1.75 21 10 0 0
Scallops, cooked, breaded, fried ................ 6 large 200 2 17 10 0.2 9
Scallops Steamed................................... 3 oz  95 1 20 1 0 9
Shrimp breaded, fried ......................... 3 oz 206 2 18 10 0.3 10
Shrimp 6 large 108 1 10 6 0.2 1
Shrimp canned, drained solids ........... 3 oz  102 1 20 2 0 1
Swordfish, baked or broiled...... 3 oz  132 1.25 22 4 0 1
Trout, baked or broiled ............. 3 oz  144 1.5 21 6 0 1
Tuna Baked or broiled ..................... 3 oz  118 1.25 25 1 0 1
Tuna canned in oil pack,drained,  chunk light ........... 3 oz  168 1.75 25 7 0 1
Tuna water pack, chunk light....... 3 oz  99 1 22 1 0 1
Tuna Water pack, solid white ....... 3 oz  109 1 20 3 0 1
Tuna salad (made with mayo)....................... 1 cup  383 3.75 33 19 0 19
Meat and Meat Products
Beef, cooked
..  Fatty cut (pot roasted or simmered) Lean and fat.... 3 oz  293 3 23 22 0 0
..  Lean only (pot roasted or simmered)........................ 3 oz  213 2.25 26 11 0 0
..  Lean cut(bottom round) simmered Lean and fat.... 3 oz  234 2.25 24 14 0 0
..  Lean cut(bottom round) simmered Lean only......... 3 oz  178 1.75 27 7 0 0
..  Ground beef, broiled 83% lean............................... 3 oz  218 2.25 22 14 0 0
..  Ground beef, broiled 73% lean............................... 3 oz  246 2.5 20 18 0 0
..  Liver, fried2C\," x C\," ........................... 3 oz  184 1.75 23 7 0 7
..  Fatty Roast (rib) oven cooked Lean and fat............. 3 oz  304 3 19 25 0 0
..  Fatty Roast (rib)oven cooked Lean only................... 3 oz . 195 2 23 11 0 0
..  Lean Roast eye of round) oven cooked Lean only... 3 oz  143 1.5 25 4 0 0
..  Sirloin Steak broiled Lean and fat....................... 3 oz  219 2.25 24 13 0 0
..  Sirloin Steak broiled Lean only........................... 3 oz  166 1.75 26 6 0 0
 .. Beef, canned, corned................. 3 oz  213 2.25 23 13 0 0
..  Beef, dried, chipped .................. 1 oz  47 0.5 8 1 0 Tr
Lamb Cooked
..  Chops braised Lean and fat....................... 3 oz  294 3 26 20 0 0
..  Chops braised Lean only........................... 3 oz  237 2.25 30 12 0 0
..  Loin, broiled Lean and fat....................... 3 oz  269 2.75 21 20 0 0
..  Loin, broiled Lean only........................... 3 oz  184 1.75 25 8 0 0
..  Leg, roasted Lean and fat.......................... 3 oz  219 2.25 22 14 0 0
..  Leg, roasted Lean only.............................. 3 oz  162 1.5 24 7 0 0
..  Rib Lean and fat.......................... 3 oz  305 3 18 25 0 0
..  Rib Lean only.............................. 3 oz  197 2 22 11 0 0
Pork
..  Bacon Regular ................................. 3 medium slices 109 1 6 9 0 Tr
..  Bacon Canadian style (6 slices per 6-oz pkg)...2 slices 86 0.75 11 4 0 1
..  Ham, light cure, roasted Lean and fat...................... 3 oz  207 2 18 14 0 0
..  Ham, light cure, roasted Lean only........................... 3 oz  133 1.25 21 5 0 0
..  Ham, canned, roasted……………………...... 3 oz  142 1.5 18 7 0 Tr
..  Pork chop (broiled)Lean and fat....................... 3 oz  204 2 24 11 0 0
..  Pork chop (broiled) Lean only........................... 3 oz 172 1.75 26 7 0 0
..  Pork chop (fried) Lean and fat....................... 3 oz 235 2.25 25 14 0 0
..  Pork chop (fried) Lean only........................... 3 oz  197 2 27 9 0
..  Ham (roasted) Lean and fat.......................... 3 oz  232 2.25 23 15 0 0
..  Ham (roasted) Lean only.............................. 3 oz  179 1.75 25 8 0 0
..  Rib roast Lean and fat.......................... 3 oz  217 2.25 23 13 0 0
..  Rib roast Lean only.............................. 3 oz  190 2 24 9 0 0
..  Ribs Backribs, roasted.................. 3 oz  315 3.25 21 25 0 0
..  Ribs Country style, braised.......... 3 oz  252 2.5 20 18 0 0
..  Ribs Spareribs, braised................. 3 oz 337 3.25 25 26 0 0
..  Shoulder cut Lean and fat.......................... 3 oz  280 2.75 24 20 0 0
..  Shoulder cut  Lean only.............................. 3 oz 211 2 27 10 0 0
Sausages and luncheon meats
..  Bologna, beef and pork (8 per 8-oz pkg) ....2 slices 180 1.75 7 16 0 2
..  Braunschweiger (6 slices per6-oz pkg)............ 2 slices 205 2 8 18 0 2
..  Canned, lunch meat(7 slices per 7-oz can).... 2 slices 172 1.75 7 15 0 1
..  Pork with ham (12 slices per12-oz can) ............ 2 slices 188 2 8 17 0 1
..  Pork and chicken (12 slicesper 12-oz can) ....... 2 slices 117 1.25 9 8 0 1
..  Cooked ham (1 oz) Regular ................................. 2 slices 104 1 10 6 0 2
..  Cooked ham (1 oz) Extra lean ............................. 2 slices 75 0.75 11 3 0 1
..  Frankfurter (1.6 oz) Beef and pork....................... 1 frank  144 1.5 5 13 0 1
..  Frankfurter (1.6 oz) Beef ...................................... 1 frank  142 1.5 5 5 0 1
..  Pork sausage cooked Link (4" x 7/8" raw) .......... 2 links 96 1 5 8 0 Tr
..  Pork sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty 100 1 5 8 0 Tr
..  Salami, beef and pork (1 oz) cooked type.......... 2 slices 143 1.5 8 11 0 1
..  Salami, beef and pork (3 1/8" x 1/16") dry type .. 2 slices 84 0.75 5 7 0 1
..  Vienna sausage (7 per 4-oz can) ................. 1 sausage  45 0.5 2 4 0 Tr
Veal Cutlet lean and fat cooked ........................... 3 oz  179 1.75 31 5 0 0
Veal Rib, roasted, lean and fat........................ 3 oz  194 2 20 12 0 0
Nuts and Seeds
hazelnuts (filberts) … 100 g 628 6.25 15 61 10 17
hazelnuts (filberts) … 1 cup chopped 722 7.25 17 70 11 19
hazelnuts (filberts) … 1 cup whole 848 8.5 20 82 13 23
peanuts oil roasted … 100 g 599 6 28 52 9 15
peanuts oil roasted … 1 cup 863 8.75 40 76 14 22
peanuts dry roasted … 100 g 585 5.75 24 50 8 22
peanut butter, smooth, with salt … 100 g 588 6 25 50 6 20
peanut butter, smooth, with salt … 1 cup 1517 15.25 65 130 16 50
pecans … 100 g 691 7 9 72 10 14
pecans … 1 cup chopped 753 7.5 10 78 10 15
pistachio nuts, dry roasted … 100 g 564 5.75 21 45 10 23
pistachio nuts, dry roasted … 1 cup 694 7 26 55 12 35
seeds, pumpkin and squash, roasted, whole …100 g 446 4.5 19 19 18 54
seeds, pumpkin and squash, roasted, whole …1 cup 285 2.75 12 12 12 34
seeds, sesame, roasted, whole … 100 g 565 5.75 17 48 14 26
seeds, sunflower, toasted … 100 g 619 6.25 17 57 12 21
seeds, sunflower, toasted … 1 cup 829 8.25 23 76 15 28
Walnuts, black, dried … 100 g 618 6.25 24 59 7 10
Walnuts, black, dried … 1 cup chopped 772 7.75 30 74 8 12
Poultry and Poultry Products
Chicken
..  Chicken Breast dipped fried (with bones skin).1/2 breast 364 3.75 35 18 0.4 13
..  Drumstick batter fried (with bones skin)....... 1 drumstick  193 2 16 11 0.2 6
..  Thigh batter dipped fried (with bones skin)........... 1 thigh  238 2.5 19 14 0.3 8
..  Wing batter dipped fried (with bones skin)........... 1 wing 159 1.5 10 11 0.1 5
..  Dark meat (fried)............................ 3 oz  203 2 25 10 0 2
..  Light meat (fried)............................ 3 oz  163 1.75 28 5 0 Tr
..  Breast meat only roasted........ 1/2 breast 142 1.5 27 3 0 0
..  Drumstick meat only roasted ....... 1 drumstick 76 0.75 12 2 0 0
..  Thigh meat only roasted.................................... 1 thigh  109 1 13 6 0 0
..  Stewed dark and light meat chopped or diced .... 1 cup  332 3.25 43 17 0 0
..  Chicken giblets, simmered, chopped ..................... 1 cup  228 2.25 37 7 0 1
..  Chicken liver, simmered ........... 1 liver 31 0.25 5 1 0 Tr
..  Chicken neck, meat only, simmered................. 1 neck  32 0.25 4 1 0 0
Duck, roasted, flesh only .......... 1/2 duck 444 4.5 52 25 0 0
Turkey Roasted Dark meat............................. 3 oz  159 1.5 24 6 0 0
Turkey Roasted Light meat ............................ 3 oz  133 1.25 25 3 0 0
Turkey Roasted Light and dark meat, chop or diced.. 1 cup  238 2.5 41 7 0 0
Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty 193 2 22 11 0 0
Turkey Ground, cooked Crumbled.............................. 1 cup  298 3 35 17 0 0
Turkey giblets, simmered, chopped ........................... 1 cup  242 2.5 39 7 0 3
Turkey neck, meat only, simmered.............................. 1 neck  274 2.75 41 11 0 0
Chicken Canned, boneless ................. 5 oz  234 2.25 31 11 0 0
Chicken Frankfurter 1.6 oz ................................. 1 frank  116 1.25 6 9 0 3
Chicken Roll, light meat (1oz per slice)................ 2 slices 90 1 11 4 0 1
Turkey Gravy and turkey, frozen ..... 5-oz package  95 1 8 4 0 7
Turkey Patties breaded fried (2.25 oz) ................. 1 patty 181 1.75 9 12 0.3 10
Turkey Roast boneless light + dark meat, cooked..... 3 oz  132 1.25 18 5 0 3


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