Calories of Protein Foods per Pound

 

Because serving sizes are different, it important to have a way of comparing different foods. Here we will make use of calories of protein foods per pound to help decide what foods to eat. When looking at this chart, keep the Pritikin Principle in mind. On average you should keep your food choices to 400 calories per pound to lose weight. No more than 600 calories per pound and you will maintain your weight. Remember that you can add these protein rich foods to foods like lettuce or low calorie vegetables to make the meal come out to less than 400 calories per pound. This principle works because it allows you to eat several pounds a day instead of a few ounces a day.

A word of warning. Do not drink your calories, even if the calories per pound are less. Remember this is just one more factor to look at when deciding which protein rich foods to eat.


Food Description portion  Calories / Pound Calories  Calorie Cash protein (g) fat (g) fiber carb (g)
Soy milk.................................. 1 cup  150 81 0.75 7 5 3.2 4
Egg White raw.................................... 1 large 234 17 0.25 4 0 0 Trace
Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece  276 73 0.75 8 4 0.2 2
Turkey Gravy and turkey, frozen ..... 5-oz package  303 95 1 8 4 0 7
Oyster 6 medium  308 57 0.5 6 2 0 3
Oyster Raw, meat only ....................... 1 cup  309 169 1.75 17 6 0 10
Split pea soup (ready to serve, low sodium) … 100 g 322 71 0.75 4 1 2 12
Split pea soup (ready to serve, low sodium) … 1 cup 323 180 1.75 10 2 5 30
Clam Raw, meat only ....................... 3 oz  336 63 0.75 11 1 0 2
Tofu Firm ...................................... 1/4 block  347 62 0.5 7 4 0.3 2
Split pea with ham, ready to serve … 100 g 349 77 0.75 5 2 2 11
Split pea with ham, ready to serve … 1 cup 350 185 1.75 11 4 4 27
Lima beans, large, mature, canned … 1 cup 358 190 2 12 0 12 36
Lima beans, large, mature, canned … 100 g 358 79 0.75 5 0 5 15
 Egg substitute, liquid ................ 1/4 cup 382 53 0.5 8 2 0 Trace
Roughy, orange, baked or broiled ................... 3 oz  406 76 0.75 16 1 0 0
Crab Alaska King Steamed.………….3 oz 438 82 0.75 16 1 0 0
Lobster, steamed ....................... 3 oz  443 83 0.75 17 1 0 1
Blue crab Canned crabmeat ................. 1 cup  450 134 1.25 28 2 0 0
Crab Imitation, from surimi ......... 3 oz 464 87 0.75 10 1 0 9
Blue crab Steamed................................ 3 oz 464 87 0.75 17 2 0 0
Cod Baked or broiled ..................... 3 oz  475 89 1 20 1 0 0
Canned, solids and liquid ....... 3 oz  475 89 1 19 1 0 0
Haddock, baked or broiled........ 3 oz  507 95 1 21 1 0 0
Scallops Steamed................................... 3 oz  507 95 1 20 1 0 9
Pollock, baked or broiled.......... 3 oz  512 96 1 20 1 0 0
Navy beans, mature, canned … 1 cup 512 296 3 20 1 13 54
Navy beans, mature, canned … 100 g 513 113 1.25 8 0 5 20
Lentils boiled with salt  … 100 g 517 114 1.25 9 0 8 20
Pinto beans, canned, drained … 100 g 517 114 1.25 7 1 6 20
White beans, canned … 100 g 517 114 1.25 7 0 5 21
White beans, canned … 1 cup 518 299 3 19 1 13 56
Lentils boiled with salt  … 1 cup 518 226 2.25 18 1 16 39
Flounder or sole baked or broiled .......................... 3 oz  528 99 1 21 1 0 0
 Smoked (chinook) .................. 3 oz  528 99 1 16 4 0 0
Tuna water pack, chunk light....... 3 oz  528 99 1 22 1 0 1
Shrimp canned, drained solids ........... 3 oz  544 102 1 20 2 0 1
Ocean perch, baked or broiled.............................. 3 oz  550 103 1 20 2 0 0
Rockfish, baked or broiled........ 3 oz 550 103 1 20 2 0
kidney beans canned and drained ..100 g 562 124 1.25 8 1 6 21
Tuna Water pack, solid white ....... 3 oz  582 109 1 20 3 0 1
Cooked ham (1 oz) Extra lean ............................. 2 slices 597 75 0.75 11 3 0 1
Black beans mature boiled with salt …1 cup 599 227 2.25 15 1 15 41
Black beans mature boiled with salt ..100 g 599 132 1.25 9 1 9 24
Salmon Canned (pink) solids and liquid …... 3 oz  630 118 1.25 17 5 0 0
Tuna Baked or broiled ..................... 3 oz  630 118 1.25 25 1 0 1
chickpeas (garbanzo beans) canned and drained 100 g 630 139 1.5 7 3 8 23
chickpeas (garbanzo beans) canned and drained  1 cup 631 352 3.5 18 7 19 57
Halibut, baked or broiled .......... 3 oz  635 119 1.25 23 2 0 0
Clams Canned, drained solids….1 cup 672 237 2.25 41 3 0 8
Clams Canned, drained solids ........... 3 oz  672 126 1.25 22 2 0 4
Egg Whole raw.…………...1 extra large  673 86 0.75 7 6 0 1
Egg Whole raw.………………. 1 large raw 680 75 0.75 6 5 0 1
Egg Poached, with salt................ 1 large 680 75 0.75 6 5 0 1
Egg Whole raw.................................. 1 medium  680 66 0.75 5 4 0 1
Crab Cake with egg and onion fried in margarine ... 1 cake 703 93 1 12 5 0 Trace
Chicken liver, simmered ........... 1 liver 703 31 0.25 5 1 0 Tr
Hard Boild egg.…..1 cup chopped  704 211 2 17 14 0 2
Swordfish, baked or broiled...... 3 oz  704 132 1.25 22 4 0 1
Turkey Roast boneless light + dark meat, cooked..... 3 oz  704 132 1.25 18 5 0 3
Hard Boild egg........................... 1 large 708 78 0.75 6 5 0 1
Pork - Ham, light cure, roasted Lean only........................... 3 oz  710 133 1.25 21 5 0 0
Turkey Roasted Light meat ............................ 3 oz  710 133 1.25 25 3 0 0
Chicken - Chicken giblets, simmered, chopped ..................... 1 cup  713 228 2.25 37 7 0 1
Chicken Roll, light meat (1oz per slice)................ 2 slices 716 90 1 11 4 0 1
Chicken Canned, boneless ................. 5 oz  747 234 2.25 31 11 0 0
Chicken - Breast meat only roasted........ 1/2 breast 749 142 1.5 27 3 0 0
Scrambled egg in margarine...... 1 large 751 101 1 7 7 0 1
Crab Alaska King Steamed................................ 1 leg  756 130 1.25 26 2 0 0
Turkey giblets, simmered, chopped ........................... 1 cup  757 242 2.5 39 7 0 3
Pork - Ham, canned, roasted……………………...... 3 oz  758 142 1.5 18 7 0 Tr
Beef, cooked - Beef, dried, chipped .................. 1 oz  761 47 0.5 8 1 0 Tr
Beef, cooked -  Lean Roast eye of round) oven cooked Lean only... 3 oz  763 143 1.5 25 4 0 0
Trout, baked or broiled ............. 3 oz  768 144 1.5 21 6 0 1
Turkey Roasted Light and dark meat, chop or diced.. 1 cup  771 238 2.5 41 7 0 0
Chicken - Drumstick meat only roasted ....... 1 drumstick 783 76 0.75 12 2 0 0
Soybeans, dry, cooked............... 1 cup . 786 298 3 29 15 10.3 17
Vegetarian or Soy burger (Boca burger, Gardenburger) no bun 803 177 1.75 16 6 5 14
Vegetarian or Soy burger (Boca burger, Gardenburger) no bun 804 124 1.25 11 4 3 10
Chicken neck, meat only, simmered................. 1 neck  806 32 0.25 4 1 0 0
Turkey neck, meat only, simmered.............................. 1 neck  818 274 2.75 41 11 0 0
 Cooked ham (1 oz) Regular ................................. 2 slices 828 104 1 10 6 0 2
Pork - Bacon Canadian style (6 slices per 6-oz pkg)...2 slices 830 86 0.75 11 4 0 1
Tuna salad (made with mayo)....................... 1 cup  847 383 3.75 33 19 0 19
Turkey Roasted Dark meat............................. 3 oz  848 159 1.5 24 6 0 0
Lamb Cooked -  Leg, roasted Lean only.............................. 3 oz  864 162 1.5 24 7 0 0
Chicken - Light meat (fried)............................ 3 oz  870 163 1.75 28 5 0 Tr
Beef, cooked - Sirloin Steak broiled Lean only........................... 3 oz  886 166 1.75 26 6 0 0
Tempeh, cooked … 100 g 889 196 2 18 11 9
Oyster Breaded, fried ......................... 3 oz  891 167 1.75 7 11 0.2 0
Tuna canned in oil pack,drained,  chunk light ........... 3 oz  897 168 1.75 25 7 0 1
Fried egg in margarine........................... 1 large 907 92 1 6 7 0 1
Duck, roasted, flesh only .......... 1/2 duck 911 444 4.5 52 25 0 0
Pork - Pork chop (broiled) Lean only........................... 3 oz 918 172 1.75 26 7 0 0
Pork and chicken (12 slicesper 12-oz can) ....... 2 slices 931 117 1.25 9 8 0 1
Miso (soy)...................................... 1 cup  935 567 5.75 32 17 14.9 77
Sardines in oil (drained) ................... 3 oz 945 177 1.75 21 10 0 0
Beef, cooked - Lean cut(bottom round) simmered Lean only......... 3 oz  950 178 1.75 27 7 0 0
Pork - Ham (roasted) Lean only.............................. 3 oz  955 179 1.75 25 8 0 0
Veal Cutlet lean and fat cooked ........................... 3 oz  955 179 1.75 31 5 0 0
Scallops, cooked, breaded, fried ................ 6 large 975 200 2 17 10 0.2 9
Salmon Baked or broiled (red) ............ 3 oz  982 184 1.75 23 9 0 0
Beef, cooked - Liver, fried2C\," x C\," ........................... 3 oz  982 184 1.75 23 7 0 7
Lamb Cooked -  Loin, broiled Lean only........................... 3 oz  982 184 1.75 25 8 0 0
Pork - Rib roast Lean only.............................. 3 oz  1014 190 2 24 9 0 0
Veal Rib, roasted, lean and fat........................ 3 oz  1035 194 2 20 12 0 0
Catfish, breaded, fried............... 3 oz  1041 195 2 15 11 0.6 7
Beef, cooked - Fatty Roast (rib)oven cooked Lean only................... 3 oz . 1041 195 2 23 11 0 0
Lamb Cooked -  Rib Lean only.............................. 3 oz  1051 197 2 22 11 0 0
Pork - Pork chop (fried) Lean only........................... 3 oz  1051 197 2 27 9 0
Turkey Ground, cooked Crumbled.............................. 1 cup  1064 298 3 35 17 0 0
Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty 1068 193 2 22 11 0 0
Chicken - Stewed dark and light meat chopped or diced .... 1 cup  1076 332 3.25 43 17 0 0
Chicken -  Dark meat (fried)............................ 3 oz  1083 203 2 25 10 0 2
Shrimp 6 large 1089 108 1 10 6 0.2 1
Pork -  Pork chop (broiled)Lean and fat....................... 3 oz  1089 204 2 24 11 0 0
Shrimp breaded, fried ......................... 3 oz 1099 206 2 18 10 0.3 10
Pork -  Ham, light cure, roasted Lean and fat...................... 3 oz  1105 207 2 18 14 0 0
Pork - Shoulder cut  Lean only.............................. 3 oz 1126 211 2 27 10 0 0
Beef, cooked - Lean only (pot roasted or simmered)........................ 3 oz  1137 213 2.25 26 11 0 0
Beef, cooked - Beef, canned, corned................. 3 oz  1137 213 2.25 23 13 0 0
Salami, beef and pork (1 oz) cooked type.......... 2 slices 1138 143 1.5 8 11 0 1
Pork -  Rib roast Lean and fat.......................... 3 oz  1158 217 2.25 23 13 0 0
Beef, cooked - Ground beef, broiled 83% lean............................... 3 oz  1163 218 2.25 22 14 0 0
Beef, cooked - Sirloin Steak broiled Lean and fat....................... 3 oz  1169 219 2.25 24 13 0 0
Lamb Cooked -  Leg, roasted Lean and fat.......................... 3 oz  1169 219 2.25 22 14 0 0
Chicken Frankfurter 1.6 oz ................................. 1 frank  1169 116 1.25 6 9 0 3
..  Chicken Breast dipped fried (with bones skin).1/2 breast 1179 364 3.75 35 18 0.4 13
Herring, pickled ........................ 3 oz  1190 223 2.25 12 15 0 8
Chicken - Drumstick batter fried (with bones skin)....... 1 drumstick  1216 193 2 16 11 0.2 6
Pork - Ham (roasted) Lean and fat.......................... 3 oz  1238 232 2.25 23 15 0 0
Beef, cooked - Lean cut(bottom round) simmered Lean and fat.... 3 oz  1249 234 2.25 24 14 0 0
Pork - Pork chop (fried) Lean and fat....................... 3 oz 1254 235 2.25 25 14 0 0
Chicken - Thigh batter dipped fried (with bones skin)........... 1 thigh  1255 238 2.5 19 14 0.3 8
Lamb Cooked -  Chops braised Lean only........................... 3 oz  1265 237 2.25 30 12 0 0
Vienna sausage (7 per 4-oz can) ................. 1 sausage  1276 45 0.5 2 4 0 Tr
Turkey Patties breaded fried (2.25 oz) ................. 1 patty 1283 181 1.75 9 12 0.3 10
Beef, cooked - Ground beef, broiled 73% lean............................... 3 oz  1313 246 2.5 20 18 0 0
Pork - Ribs Country style, braised.......... 3 oz  1345 252 2.5 20 18 0 0
Canned, lunch meat(7 slices per 7-oz can).... 2 slices 1369 172 1.75 7 15 0 1
Frankfurter (1.6 oz) Beef ...................................... 1 frank  1431 142 1.5 5 5 0 1
 Bologna, beef and pork (8 per 8-oz pkg) ....2 slices 1432 180 1.75 7 16 0 2
Lamb Cooked -  Loin, broiled Lean and fat....................... 3 oz  1435 269 2.75 21 20 0 0
 Frankfurter (1.6 oz) Beef and pork....................... 1 frank  1451 144 1.5 5 13 0 1
Chicken - Wing batter dipped fried (with bones skin)........... 1 wing 1472 159 1.5 10 11 0.1 5
Pork -  Shoulder cut Lean and fat.......................... 3 oz  1494 280 2.75 24 20 0 0
Pork with ham (12 slices per12-oz can) ............ 2 slices 1496 188 2 8 17 0 1
falafel, home prepared … 100 g 1510 333 3.25 13 18 32
falafel, home prepared … 1  2.25" diameter 1521 57 0.5 2 3 5
Whey  (acid dried)… 1 cup 1536 193 2 7 0 0 42
Whey  (acid dried)… 100 g 1538 339 3.5 12 1 0 73
Beef, cooked - Fatty cut (pot roasted or simmered) Lean and fat.... 3 oz  1564 293 3 23 22 0 0
Lamb Cooked -  Chops braised Lean and fat....................... 3 oz  1569 294 3 26 20 0 0
Egg Yolk raw..................................... 1 large 1574 59 0.5 3 5 0 Trace
whey (sweet dried) …. 100 g 1601 353 3.5 13 1 0 74
Whey (sweet dried) ….  1 cup 1602 512 5 19 2 0 108
Beef, cooked - Fatty Roast (rib) oven cooked Lean and fat............. 3 oz  1622 304 3 19 25 0 0
Lamb Cooked -  Rib Lean and fat.......................... 3 oz  1628 305 3 18 25 0 0
 Braunschweiger (6 slices per6-oz pkg)............ 2 slices 1631 205 2 8 18 0 2
Pork sausage cooked Link (4" x 7/8" raw) .......... 2 links 1675 96 1 5 8 0 Tr
 Pork sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty 1680 100 1 5 8 0 Tr
Pork - Ribs Backribs, roasted.................. 3 oz  1681 315 3.25 21 25 0 0
Clam Breaded, fried .........................3/4 cup 1779 451 4.5 13 26 0.3 39
Pork -  Ribs Spareribs, braised................. 3 oz 1798 337 3.25 25 26 0 0
 Salami, beef and pork (3 1/8" x 1/16") dry type .. 2 slices 1905 84 0.75 5 7 0 1
seeds, pumpkin and squash, roasted, whole …1 cup 2020 285 2.75 12 12 12 34
seeds, pumpkin and squash, roasted, whole …100 g 2023 446 4.5 19 19 18 54
pistachio nuts, dry roasted … 100 g 2558 564 5.75 21 45 10 23
pistachio nuts, dry roasted … 1 cup 2559 694 7 26 55 12 35
seeds, sesame, roasted, whole … 100 g 2563 565 5.75 17 48 14 26
Pork - Bacon Regular ................................. 3 medium slices 2602 109 1 6 9 0 Tr
peanuts dry roasted … 100 g 2654 585 5.75 24 50 8 22
peanut butter, smooth, with salt … 1 cup 2667 1517 15.25 65 130 16 50
peanut butter, smooth, with salt … 100 g 2667 588 6 25 50 6 20
peanuts oil roasted … 100 g 2717 599 6 28 52 9 15
peanuts oil roasted … 1 cup 2718 863 8.75 40 76 14 22
Walnuts, black, dried … 1 cup chopped 2801 772 7.75 30 74 8 12
Walnuts, black, dried … 100 g 2803 618 6.25 24 59 7 10
seeds, sunflower, toasted … 1 cup 2806 829 8.25 23 76 15 28
seeds, sunflower, toasted … 100 g 2808 619 6.25 17 57 12 21
hazelnuts (filberts) … 1 cup chopped 2848 722 7.25 17 70 11 19
hazelnuts (filberts) … 100 g 2849 628 6.25 15 61 10 17
hazelnuts (filberts) … 1 cup whole 2849 848 8.5 20 82 13 23
pecans … 1 cup chopped 3134 753 7.5 10 78 10 15
pecans … 100 g 3134 691 7 9 72 10 14

Just enter your email to get this free eBook and a few emails reminding you to stay on target.