Density of Calories in Protein Food

If you look at the bottom of this density of calories in protein food chart you will see lots of foods that should only rarely be eaten when you are on a diet. Why? You will not be able to get enough protein a day if you can only eat so many calories.


Food Description portion  calories /  gram of Protein Calories  Calorie Cash protein (g) fat (g) fiber carb (g)
One gram pure protein 4.00 4 1 0 0 0
Egg White raw.................................... 1 large 4.25 17 0.25 4 0 0 Trace
Cod Baked or broiled ..................... 3 oz  4.45 89 1 20 1 0 0
Tuna water pack, chunk light....... 3 oz  4.50 99 1 22 1 0 1
Haddock, baked or broiled........ 3 oz  4.52 95 1 21 1 0 0
Canned, solids and liquid ....... 3 oz  4.68 89 1 19 1 0 0
Flounder or sole baked or broiled .......................... 3 oz  4.71 99 1 21 1 0 0
Tuna Baked or broiled ..................... 3 oz  4.72 118 1.25 25 1 0 1
Roughy, orange, baked or broiled ................... 3 oz  4.75 76 0.75 16 1 0 0
Scallops Steamed................................... 3 oz  4.75 95 1 20 1 0 9
Blue crab Canned crabmeat ................. 1 cup  4.79 134 1.25 28 2 0 0
Pollock, baked or broiled.......... 3 oz  4.80 96 1 20 1 0 0
Lobster, steamed ....................... 3 oz  4.88 83 0.75 17 1 0 1
Crab Alaska King Steamed................................ 1 leg  5.00 130 1.25 26 2 0 0
Shrimp canned, drained solids ........... 3 oz  5.10 102 1 20 2 0 1
Blue crab Steamed................................ 3 oz 5.12 87 0.75 17 2 0 0
Crab Alaska King Steamed.………….3 oz 5.13 82 0.75 16 1 0 0
Ocean perch, baked or broiled.............................. 3 oz  5.15 103 1 20 2 0 0
Rockfish, baked or broiled........ 3 oz 5.15 103 1 20 2 0
Halibut, baked or broiled .......... 3 oz  5.17 119 1.25 23 2 0 0
Chicken - Breast meat only roasted........ 1/2 breast 5.26 142 1.5 27 3 0 0
Turkey Roasted Light meat ............................ 3 oz  5.32 133 1.25 25 3 0 0
Tuna Water pack, solid white ....... 3 oz  5.45 109 1 20 3 0 1
Beef, cooked -  Lean Roast eye of round) oven cooked Lean only... 3 oz  5.72 143 1.5 25 4 0 0
Clam Raw, meat only ....................... 3 oz  5.73 63 0.75 11 1 0 2
Clams Canned, drained solids ........... 3 oz  5.73 126 1.25 22 2 0 4
Veal Cutlet lean and fat cooked ........................... 3 oz  5.77 179 1.75 31 5 0 0
Clams Canned, drained solids….1 cup 5.78 237 2.25 41 3 0 8
Turkey Roasted Light and dark meat, chop or diced.. 1 cup  5.80 238 2.5 41 7 0 0
Chicken - Light meat (fried)............................ 3 oz  5.82 163 1.75 28 5 0 Tr
Beef, cooked - Beef, dried, chipped .................. 1 oz  5.88 47 0.5 8 1 0 Tr
Swordfish, baked or broiled...... 3 oz  6.00 132 1.25 22 4 0 1
Chicken - Chicken giblets, simmered, chopped ..................... 1 cup  6.16 228 2.25 37 7 0 1
 Smoked (chinook) .................. 3 oz  6.19 99 1 16 4 0 0
Chicken liver, simmered ........... 1 liver 6.20 31 0.25 5 1 0 Tr
Turkey giblets, simmered, chopped ........................... 1 cup  6.21 242 2.5 39 7 0 3
Pork - Ham, light cure, roasted Lean only........................... 3 oz  6.33 133 1.25 21 5 0 0
Chicken - Drumstick meat only roasted ....... 1 drumstick 6.33 76 0.75 12 2 0 0
Beef, cooked - Sirloin Steak broiled Lean only........................... 3 oz  6.38 166 1.75 26 6 0 0
Beef, cooked - Lean cut(bottom round) simmered Lean only......... 3 oz  6.59 178 1.75 27 7 0 0
Pork - Pork chop (broiled) Lean only........................... 3 oz 6.62 172 1.75 26 7 0 0
 Egg substitute, liquid ................ 1/4 cup 6.63 53 0.5 8 2 0 Trace
Turkey Roasted Dark meat............................. 3 oz  6.63 159 1.5 24 6 0 0
Turkey neck, meat only, simmered.............................. 1 neck  6.68 274 2.75 41 11 0 0
Tuna canned in oil pack,drained,  chunk light ........... 3 oz  6.72 168 1.75 25 7 0 1
Lamb Cooked -  Leg, roasted Lean only.............................. 3 oz  6.75 162 1.5 24 7 0 0
Cooked ham (1 oz) Extra lean ............................. 2 slices 6.82 75 0.75 11 3 0 1
Trout, baked or broiled ............. 3 oz  6.86 144 1.5 21 6 0 1
Salmon Canned (pink) solids and liquid …... 3 oz  6.94 118 1.25 17 5 0 0
Pork - Ham (roasted) Lean only.............................. 3 oz  7.16 179 1.75 25 8 0 0
Pork - Pork chop (fried) Lean only........................... 3 oz  7.30 197 2 27 9 0
Turkey Roast boneless light + dark meat, cooked..... 3 oz  7.33 132 1.25 18 5 0 3
Lamb Cooked -  Loin, broiled Lean only........................... 3 oz  7.36 184 1.75 25 8 0 0
Chicken Canned, boneless ................. 5 oz  7.55 234 2.25 31 11 0 0
Chicken - Stewed dark and light meat chopped or diced .... 1 cup  7.72 332 3.25 43 17 0 0
Crab Cake with egg and onion fried in margarine ... 1 cake 7.75 93 1 12 5 0 Trace
Pork - Shoulder cut  Lean only.............................. 3 oz 7.81 211 2 27 10 0 0
Pork - Bacon Canadian style (6 slices per 6-oz pkg)...2 slices 7.82 86 0.75 11 4 0 1
Pork - Ham, canned, roasted……………………...... 3 oz  7.89 142 1.5 18 7 0 Tr
Lamb Cooked -  Chops braised Lean only........................... 3 oz  7.90 237 2.25 30 12 0 0
Pork - Rib roast Lean only.............................. 3 oz  7.92 190 2 24 9 0 0
Chicken neck, meat only, simmered................. 1 neck  8.00 32 0.25 4 1 0 0
Salmon Baked or broiled (red) ............ 3 oz  8.00 184 1.75 23 9 0 0
Beef, cooked - Liver, fried2C\," x C\," ........................... 3 oz  8.00 184 1.75 23 7 0 7
Chicken -  Dark meat (fried)............................ 3 oz  8.12 203 2 25 10 0 2
Chicken Roll, light meat (1oz per slice)................ 2 slices 8.18 90 1 11 4 0 1
Beef, cooked - Lean only (pot roasted or simmered)........................ 3 oz  8.19 213 2.25 26 11 0 0
Sardines in oil (drained) ................... 3 oz 8.43 177 1.75 21 10 0 0
Beef, cooked - Fatty Roast (rib)oven cooked Lean only................... 3 oz . 8.48 195 2 23 11 0 0
Pork -  Pork chop (broiled)Lean and fat....................... 3 oz  8.50 204 2 24 11 0 0
Turkey Ground, cooked Crumbled.............................. 1 cup  8.51 298 3 35 17 0 0
Duck, roasted, flesh only .......... 1/2 duck 8.54 444 4.5 52 25 0 0
Crab Imitation, from surimi ......... 3 oz 8.70 87 0.75 10 1 0 9
Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty 8.77 193 2 22 11 0 0
Tofu Firm ...................................... 1/4 block  8.86 62 0.5 7 4 0.3 2
Lamb Cooked -  Rib Lean only.............................. 3 oz  8.95 197 2 22 11 0 0
Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece  9.13 73 0.75 8 4 0.2 2
Beef, cooked - Sirloin Steak broiled Lean and fat....................... 3 oz  9.13 219 2.25 24 13 0 0
Beef, cooked - Beef, canned, corned................. 3 oz  9.26 213 2.25 23 13 0 0
Pork - Pork chop (fried) Lean and fat....................... 3 oz 9.40 235 2.25 25 14 0 0
Pork -  Rib roast Lean and fat.......................... 3 oz  9.43 217 2.25 23 13 0 0
Oyster 6 medium  9.50 57 0.5 6 2 0 3
Veal Rib, roasted, lean and fat........................ 3 oz  9.70 194 2 20 12 0 0
Beef, cooked - Lean cut(bottom round) simmered Lean and fat.... 3 oz  9.75 234 2.25 24 14 0 0
Beef, cooked - Ground beef, broiled 83% lean............................... 3 oz  9.91 218 2.25 22 14 0 0
Oyster Raw, meat only ....................... 1 cup  9.94 169 1.75 17 6 0 10
Lamb Cooked -  Leg, roasted Lean and fat.......................... 3 oz  9.95 219 2.25 22 14 0 0
Pork - Ham (roasted) Lean and fat.......................... 3 oz  10.09 232 2.25 23 15 0 0
Soybeans, dry, cooked............... 1 cup . 10.28 298 3 29 15 10.3 17
Cooked ham (1 oz) Regular ................................. 2 slices 10.40 104 1 10 6 0 2
Chicken Breast dipped fried (with bones skin).1/2 breast 10.40 364 3.75 35 18 0.4 13
Shrimp 6 large 10.80 108 1 10 6 0.2 1
Tempeh, cooked … 100 g 10.89 196 2 18 11 9
Vegetarian or Soy burger (Boca burger, Gardenburger) no bun 11.06 177 1.75 16 6 5 14
Vegetarian or Soy burger (Boca burger, Gardenburger) no bun 11.27 124 1.25 11 4 3 10
Lamb Cooked -  Chops braised Lean and fat....................... 3 oz  11.31 294 3 26 20 0 0
Shrimp breaded, fried ......................... 3 oz 11.44 206 2 18 10 0.3 10
Pork -  Ham, light cure, roasted Lean and fat...................... 3 oz  11.50 207 2 18 14 0 0
Soy milk.................................. 1 cup  11.57 81 0.75 7 5 3.2 4
Tuna salad (made with mayo)....................... 1 cup  11.61 383 3.75 33 19 0 19
Pork -  Shoulder cut Lean and fat.......................... 3 oz  11.67 280 2.75 24 20 0 0
Scallops, cooked, breaded, fried ................ 6 large 11.76 200 2 17 10 0.2 9
Turkey Gravy and turkey, frozen ..... 5-oz package  11.88 95 1 8 4 0 7
Chicken - Drumstick batter fried (with bones skin)....... 1 drumstick  12.06 193 2 16 11 0.2 6
Egg Whole raw.…………...1 extra large  12.29 86 0.75 7 6 0 1
Beef, cooked - Ground beef, broiled 73% lean............................... 3 oz  12.30 246 2.5 20 18 0 0
Hard Boild egg.…..1 cup chopped  12.41 211 2 17 14 0 2
Egg Whole raw.………………. 1 large raw 12.50 75 0.75 6 5 0 1
Egg Poached, with salt................ 1 large 12.50 75 0.75 6 5 0 1
Chicken - Thigh batter dipped fried (with bones skin)........... 1 thigh  12.53 238 2.5 19 14 0.3 8
Lentils boiled with salt  … 1 cup 12.56 226 2.25 18 1 16 39
Pork - Ribs Country style, braised.......... 3 oz  12.60 252 2.5 20 18 0 0
Lentils boiled with salt  … 100 g 12.67 114 1.25 9 0 8 20
Beef, cooked - Fatty cut (pot roasted or simmered) Lean and fat.... 3 oz  12.74 293 3 23 22 0 0
Lamb Cooked -  Loin, broiled Lean and fat....................... 3 oz  12.81 269 2.75 21 20 0 0
Hard Boild egg........................... 1 large 13.00 78 0.75 6 5 0 1
Pork and chicken (12 slicesper 12-oz can) ....... 2 slices 13.00 117 1.25 9 8 0 1
Catfish, breaded, fried............... 3 oz  13.00 195 2 15 11 0.6 7
Egg Whole raw.................................. 1 medium  13.20 66 0.75 5 4 0 1
Pork -  Ribs Spareribs, braised................. 3 oz 13.48 337 3.25 25 26 0 0
Navy beans, mature, canned … 100 g 14.13 113 1.25 8 0 5 20
Scrambled egg in margarine...... 1 large 14.43 101 1 7 7 0 1
Black beans mature boiled with salt ..100 g 14.67 132 1.25 9 1 9 24
Navy beans, mature, canned … 1 cup 14.80 296 3 20 1 13 54
Pork - Ribs Backribs, roasted.................. 3 oz  15.00 315 3.25 21 25 0 0
Black beans mature boiled with salt …1 cup 15.13 227 2.25 15 1 15 41
Fried egg in margarine........................... 1 large 15.33 92 1 6 7 0 1
Split pea with ham, ready to serve … 100 g 15.40 77 0.75 5 2 2 11
kidney beans canned and drained ..100 g 15.50 124 1.25 8 1 6 21
White beans, canned … 1 cup 15.74 299 3 19 1 13 56
Lima beans, large, mature, canned … 100 g 15.80 79 0.75 5 0 5 15
Lima beans, large, mature, canned … 1 cup 15.83 190 2 12 0 12 36
Chicken - Wing batter dipped fried (with bones skin)........... 1 wing 15.90 159 1.5 10 11 0.1 5
Beef, cooked - Fatty Roast (rib) oven cooked Lean and fat............. 3 oz  16.00 304 3 19 25 0 0
Pinto beans, canned, drained … 100 g 16.29 114 1.25 7 1 6 20
White beans, canned … 100 g 16.29 114 1.25 7 0 5 21
 Salami, beef and pork (3 1/8" x 1/16") dry type .. 2 slices 16.80 84 0.75 5 7 0 1
Split pea with ham, ready to serve … 1 cup 16.82 185 1.75 11 4 4 27
Lamb Cooked -  Rib Lean and fat.......................... 3 oz  16.94 305 3 18 25 0 0
Miso (soy)...................................... 1 cup  17.72 567 5.75 32 17 14.9 77
Split pea soup (ready to serve, low sodium) … 100 g 17.75 71 0.75 4 1 2 12
Salami, beef and pork (1 oz) cooked type.......... 2 slices 17.88 143 1.5 8 11 0 1
Split pea soup (ready to serve, low sodium) … 1 cup 18.00 180 1.75 10 2 5 30
Pork - Bacon Regular ................................. 3 medium slices 18.17 109 1 6 9 0 Tr
Herring, pickled ........................ 3 oz  18.58 223 2.25 12 15 0 8
Pork sausage cooked Link (4" x 7/8" raw) .......... 2 links 19.20 96 1 5 8 0 Tr
Chicken Frankfurter 1.6 oz ................................. 1 frank  19.33 116 1.25 6 9 0 3
chickpeas (garbanzo beans) canned and drained  1 cup 19.56 352 3.5 18 7 19 57
Egg Yolk raw..................................... 1 large 19.67 59 0.5 3 5 0 Trace
chickpeas (garbanzo beans) canned and drained 100 g 19.86 139 1.5 7 3 8 23
 Pork sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty 20.00 100 1 5 8 0 Tr
Turkey Patties breaded fried (2.25 oz) ................. 1 patty 20.11 181 1.75 9 12 0.3 10
peanuts oil roasted … 100 g 21.39 599 6 28 52 9 15
peanuts oil roasted … 1 cup 21.58 863 8.75 40 76 14 22
Vienna sausage (7 per 4-oz can) ................. 1 sausage  22.50 45 0.5 2 4 0 Tr
peanut butter, smooth, with salt … 1 cup 23.34 1517 15.25 65 130 16 50
seeds, pumpkin and squash, roasted, whole …100 g 23.47 446 4.5 19 19 18 54
Pork with ham (12 slices per12-oz can) ............ 2 slices 23.50 188 2 8 17 0 1
peanut butter, smooth, with salt … 100 g 23.52 588 6 25 50 6 20
seeds, pumpkin and squash, roasted, whole …1 cup 23.75 285 2.75 12 12 12 34
Oyster Breaded, fried ......................... 3 oz  23.86 167 1.75 7 11 0.2 0
peanuts dry roasted … 100 g 24.38 585 5.75 24 50 8 22
Canned, lunch meat(7 slices per 7-oz can).... 2 slices 24.57 172 1.75 7 15 0 1
falafel, home prepared … 100 g 25.62 333 3.25 13 18 32
 Braunschweiger (6 slices per6-oz pkg)............ 2 slices 25.63 205 2 8 18 0 2
 Bologna, beef and pork (8 per 8-oz pkg) ....2 slices 25.71 180 1.75 7 16 0 2
Walnuts, black, dried … 1 cup chopped 25.73 772 7.75 30 74 8 12
Walnuts, black, dried … 100 g 25.75 618 6.25 24 59 7 10
pistachio nuts, dry roasted … 1 cup 26.69 694 7 26 55 12 35
pistachio nuts, dry roasted … 100 g 26.86 564 5.75 21 45 10 23
Whey (sweet dried) ….  1 cup 26.95 512 5 19 2 0 108
whey (sweet dried) …. 100 g 27.15 353 3.5 13 1 0 74
Whey  (acid dried)… 1 cup 27.57 193 2 7 0 0 42
Whey  (acid dried)… 100 g 28.25 339 3.5 12 1 0 73
Frankfurter (1.6 oz) Beef ...................................... 1 frank  28.40 142 1.5 5 5 0 1
falafel, home prepared … 1  2.25" diameter 28.50 57 0.5 2 3 5
 Frankfurter (1.6 oz) Beef and pork....................... 1 frank  28.80 144 1.5 5 13 0 1
seeds, sesame, roasted, whole … 100 g 33.24 565 5.75 17 48 14 26
Clam Breaded, fried .........................3/4 cup 34.69 451 4.5 13 26 0.3 39
seeds, sunflower, toasted … 1 cup 36.04 829 8.25 23 76 15 28
seeds, sunflower, toasted … 100 g 36.41 619 6.25 17 57 12 21
hazelnuts (filberts) … 100 g 41.87 628 6.25 15 61 10 17
hazelnuts (filberts) … 1 cup whole 42.40 848 8.5 20 82 13 23
hazelnuts (filberts) … 1 cup chopped 42.47 722 7.25 17 70 11 19
pecans … 1 cup chopped 75.30 753 7.5 10 78 10 15
pecans … 100 g 76.78 691 7 9 72 10 14
yeast extract spread (vegemite, marmite) … 1 teaspoon 6.00 11 0 1.43 0 0.4 1.2
yeast extract spread (vegemite, marmite) … 100 g 7.71 185 1.75 24 1 6 20

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