Protein

Here's a great list of all different kinds of foods and their protein values.  Thanks Anne!

FOOD---PORTION---PROTEIN

Almonds
dry roasted unblanched---1oz---5 grams
Planters---1oz---6 grams
Almond meal---1oz---11 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

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

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

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

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

Deli Meats/ Cold Cuts
bologna beef---1oz---4 grams
bologna pork---1oz---4 grams
braunschweiger pork---1oz---4 grams
headcheese pork---1oz---5 grams
liverwurst---1oz---4 grams
mortadella---1oz---5grams
pepperoni---1 slice---1 gram
salami---1 slice---4 grams
corned beef---1oz---5 grams
pastrami---1oz---5 grams
genoa---1oz---6 grams

Egg
cooked any style---1---6 grams

Ham* highest protein content per brand
Alpine lace cooked---2oz---9 grams
Armour deviled canned---3oz---14 grams
Carl budding honey ham---1oz---5 grams
hansel ‘n Gretel Virginia---1oz---5 grams
Healthy choice deli cooked---6 slices(2oz)---10 grams
Hormel curemaster---3oz---14 grams
Kraus---1oz---5 grams
Louis rich dinner slices---3.3oz(1 slice)---16 grams
Oscar Myer deli smoked---4 slices---9 grams
Lower sodium---3 slices---10 grams
Russer Canadian maple---2oz---9 grams
Underwood deviled---2.08oz---8 grams
Underwood deviled light---2.08oz---11 grams

Hot Dog
beef---1 (2oz)---7 grams
beef & pork---1 (2oz)---6 grams
chicken---1 (1.5oz)---6 grams
corndog---1---7 grams
turkey---1 (1.5oz)---6 grams
w/ bun, chili---1---14 grams
w/ bun plain---1---10 grams

Milk
1%---1 cup---8 grams
2%---1 cup---8 grams
buttermilk---1 cup---8 grams
goat---1 cup---9 grams
skim/whole---1 cup---8 grams

Pork
center loin roasted---3oz---24 grams
loin w/fat broiled---3oz---20 grams
pork roast---2oz---10 grams
spareribs---3oz---26 grams
tenderloin roasted---3oz---24 grams

Salmon
baked---3oz---22 grams
pink w/bone canned---3oz---17 grams
salmon cake---3oz---18 grams
smoked---1oz---5 grams

Sausage
bratwurst pork---1 link---12 grams
Italian---2.4oz---13 grams
Kielbasa---2.4oz---8 grams knockwurst pork & beef---1oz---3 grams
Smoked pork---1 link---15 grams
Zungenwurst (tongue)---3.5oz---17 grams
Turkey---2.5oz---11 grams

Shrimp
fried---4 large---6 grams
canned---3oz---20 grams
jambalaya---3oz---11 grams

Tuna
canned light oil---3oz---25 grams
canned ligh****er---3oz---22 grams
canned white oil/water---3oz---23 grams
fresh cooked---3oz---25 grams

Turkey
breast---1 slice---5 grams
breaste w/skin roasted---4oz---32 grams
canned w/broth---1/2 can---17 grams
ground cooked---3oz---20 grams
leg w/ skin roasted---2.5 oz---20 grams

Yogurt
fruit low fat---8oz---9 grams
plain---8oz---8 grams
plain low fat---8oz---12 grams
plain no fat---8oz---13 grams
vanilla lowfat---8oz---11 grams