Label Claims for High Protein Foods

This list of high protein foods is provided by the US Food and Drug Administration. Below are food label claims and their meaning. Studies such as the one pubished in the International Journal of Obesity and Metabolic Disorders, conclude that diets with a high protein intake can sustain weight maintenance after body weight loss in humans. High protein - 10 grams or more of high-quality protein per serving Good source of protein - at least 5 grams of high-quality protein per serving More protein - at least 5 grams more of high-quality protein per serving than reference food. Label will say 10 percent more of the Daily Value for protein. Related: Favorite High Protein Recipies

List of High Protein Foods Use this list of high protein foods to help plan a balanced diet. Also, pregnant women and their growing babies need 10 grams of protein more than non-pregnant women. Pregnant women should eat 60 grams of protein every day. www.4woman.gov Description Duck, domesticated, meat only, cooked, roasted Chicken, stewing, meat only, cooked, stewed Fish, halibut, Atlantic and Pacific, cooked, dry heat Fish, salmon, sockeye, cooked, dry heat Turkey, meat only, cooked, roasted Turkey, neck, meat only, cooked, simmered Chicken, broilers or fryers, giblets, cooked, simmered Fish, haddock, cooked, dry heat Fish, rockfish, Pacific, mixed species, cooked, dry heat Chicken, broilers, fryers, breast, meat and skin Fast foods, hamburger, large, double patty Fish, tuna salad Cheeseburger, large, single meat patty, with bacon Fast foods, hamburger, regular, double patty Fast foods, taco Chicken, broilers or fryers, breast, meat and skin Cheese, cottage, lowfat, 2% milkfat Chicken, canned, meat only, with broth Veal, leg (top round), separable lean and fat Fish, flatfish (flounder and sole species) Turkey, all classes, giblets, cooked, simmered Lamb, domestic, shoulder, arm, separable lean only Weight Weight Grams Ounces 221 1/2 duck 140 1 cup 159 1/2 fillet 155 1/2 fillet 140 1 cup 152 1 neck 145 1 cup 150 1 fillet 149 1 fillet 140 1/2 breast 226 1 sandwich 205 1 cup 195 1 sandwich 215 1 sandwich 263 1 large 98 1/2 breast 226 1 cup 142 5 oz 85 3 oz 127 1 fillet 145 1 cup 85 3 oz Protein Grams 51.89 42.59 42.44 42.33 41.05 40.80 39.37 36.36 35.82 34.78 34.28 32.88 32.00 31.82 31.77 31.20 31.05 30.91 30.74 30.68 30.29 30.21

Fast foods, submarine sandwich, with tuna salad Fast foods, submarine sandwich, with roast beef Soybeans, mature cooked, boiled, without salt Fast foods, cheeseburger, large, single patty Cheese, ricotta, part skim milk Cheese, cottage, lowfat, 1% milkfat Crustaceans, crab, blue, canned Cheese, ricotta, whole milk Fast foods, cheeseburger, regular, double patty, plain Chicken, broilers or fryers, light meat, meat only Pork, fresh, shoulder, arm picnic, separable lean only Pork, fresh, loin, center loin, bone-in, separable lean Fish, swordfish, cooked, dry heat Beef, round, bottom round, separable lean only Chicken, broilers or fryers, breast, meat only Beef, chuck, blade roast, separable lean only Cheese, cottage, creamed, large or small curd Sandwiches and hamburger, large, single meat patty Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised Beef, top sirloin, separable lean only, 1/4" fat, all grades, cooked, broiled Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled Fish, tuna, yellowfin, fresh, cooked, dry heat Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried Turkey, all classes, light meat, cooked, roasted Cheese sauce, prepared from recipe Cheese, cottage, nonfat, uncreamed, dry, large or small curd Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted Fish, tuna, light, canned in oil, drained solids Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted Fast foods, chili con carne Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled Chicken, broilers or fryers, dark meat, meat only, cooked, fried Milk, canned, condensed, sweetened

256 216 172 219 246 226 135 246 155 84 85 85 106 85 86 85 210 218 85 85 85 85 85 85 84 243 145 85

1sandwich,6"roll 1sandwich,6"roll 1 cup 1 sandwich 1 cup 1 cup 1 cup 1 cup 1 sandwich 3 oz 3 oz 3 oz 1 piece 3 oz 1/2 breast 3 oz 1 cup 1 sandwich 3 oz 85 3 oz 3 oz 3 oz 3 oz 3 oz 1 cup 1 cup 3 oz

29.70 28.64 28.62 28.19 28.02 28.00 27.70 27.70 27.67 27.57 27.42 27.35 26.91 26.85 26.68 26.40 26.23 25.83 25.83 25.81 25.66

25.47 25.42 25.12 25.10 25.04 25.00 24.78 24.64 24.62 24.41 24.40 24.35

85.05 3 oz 85 3 oz 253 85 85 84 306 1 cup 1 cup 3 oz 3 oz

24.20

Cheese, cottage, creamed, with fruit Fast foods, chicken fillet sandwich, plain Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted Turkey, all classes, dark meat, cooked, roasted Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted Fish, salmon, sockeye, cooked, dry heat Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted Beef, cured, corned beef, canned Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted Fish, halibut, Atlantic and Pacific, cooked, dry heat Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised Beef, variety meats and byproducts, liver, cooked, panfried Poultry food products, ground turkey, cooked Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Soybeans, green, cooked, boiled, drained, without salt Worthington foods, Morningstar farms "Burger"Crumbles Fast foods, cheeseburger, regular, double patty and bun, plain Couscous, dry Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled Fast foods, submarine sandwich, with cold cuts Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled Mollusks, clam, mixed species, canned, drained solids Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted Fish, tuna, light, canned in water, drained solids Fast foods, roast beef sandwich, plain Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled

226 182 85 84 85 85 85 85 85

1 cup 1 sandwich 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz

24.16 24.12 24.06 24.00 23.79 23.64 23.32 23.21 23.16 23.05 22.81 22.77 22.69 22.58 22.54 22.44 22.24 22.23 22.15 22.13 22.07 22.04 21.89 21.84 21.73 21.72 21.72 21.68 21.50 21.39

85.05 3 oz 85 3 oz 85 85 85 85 82 85 180 110 160 173 85 85 228 85 85 85 85 139 85 3 oz 3 oz 3 oz 3 oz 1 patty 3 oz 1 cup 1 cup 1 sandwich 1 cup 3 oz 3 oz 1sandwich-6" roll 3 oz 3 oz 3 oz 3 oz 1 sandwich 3 oz

Pork, cured, ham, whole, separable lean only, roasted Fast foods, cheeseburger, regular, double patty, with condiments and vegetables Fish, sardine, Atlantic, canned in oil, drained solids with bone Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds Fast foods, taco Fish, trout, rainbow, farmed, cooked, dry heat Pork, fresh, backribs, separable lean and fat, cooked, roasted Fast foods, fish sandwich, with tartar sauce and cheese Fish, haddock, cooked, dry heat Fish, flatfish (flounder and sole species), cooked, dry heat Fish, rockfish, Pacific, mixed species, cooked, dry heat Veal, rib, separable lean and fat, cooked, roasted Fish, ocean perch, Atlantic, cooked, dry heat Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised Chili con carne with beans, canned entree Fish, tuna, white, canned in water, drained solids Fish, pollock, walleye, cooked, dry heat Barley, pearled, raw Crustaceans, shrimp, mixed species, canned Fast foods, chimichanga, with beef Fish, cod, Pacific, cooked, dry heat Fish, cod, Atlantic, canned, solids and liquid Milk, canned, evaporated, nonfat Breakfast items, biscuit with egg and sausage Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted Beans, white, mature seeds, canned Fast foods, shrimp, breaded and fried Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter Pork, cured, ham, whole, separable lean and fat, roasted Crustaceans, shrimp, mixed species, cooked, breaded and fried Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted Fast foods, chicken, breaded and fried, boneless pieces, plain Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted Lentils, mature seeds, cooked, boiled, without salt Pork, cured, ham, extra lean and regular, canned, roasted

85 166

3 oz 1 sandwich

21.29 21.25 20.94 20.73 20.66 20.63 20.62 20.61 20.60 20.54 20.43 20.37 20.30 20.29 20.18 20.08 19.98 19.82 19.63 19.61 19.51 19.35 19.33 19.15 19.13 19.02 18.88 18.58 18.33 18.18 18.13 18.02 17.95 17.86 17.80

85.05 3 oz 146 171 85 85 183 85 85 85 85 85 85 222 85 85 200 85.05 174 85 85 256 180 85 262 164 86 85 85 1 cup 1 small 3 oz 3 oz 1 3 3 3 3 3 3 1 3 3 1 3 1 3 3 1 1 3 sandwich oz oz oz oz oz oz cup oz oz cup oz chimichanga oz oz cup biscuit oz

1 cup 6-8 shrimp 1 thigh 3 oz 3 oz

85.05 3 oz 106 85 198 85 6 pieces 3 oz 1 cup 3 oz

Beans, baked, canned, with franks Fast foods, salad, vegetable, tossed, without dressing, with chicken Crustaceans, lobster, northern, cooked, moist heat Snacks, pork skins, plain Bulgur, dry Crustaceans, crab, blue, cooked, moist heat Milk, canned, evaporated, without added vitamin A Bread crumbs, dry, grated, seasoned Fish, salmon, pink, canned, solids with bone and liquid Mollusks, scallop, mixed species, cooked, breaded and fried Fast foods, hot-dog, with corn flour coating (corndog) Fast foods, english muffin, with egg, cheese, and canadian bacon Crustaceans, crab, alaska king, cooked, moist heat Wheat flour, whole-grain Wheat flour, white, bread, enriched Peas, split, mature seeds, cooked, boiled, without salt Oat bran, raw Fast foods, croissant, with egg, cheese, and bacon Fast foods, tostada, with beans, beef, and cheese Fish, roughy, orange, cooked, dry heat Fast foods, cheeseburger, regular, single patty, with condiments Beans, navy, mature seeds, cooked, boiled, without salt Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter Beans, pinto, mature seeds, cooked, boiled, without salt Fish, salmon, chinook, smoked Fish, catfish, channel, cooked, breaded and fried Beans, kidney, red, mature seeds, cooked, boiled, without salt Beans, black, mature seeds, cooked, boiled, without salt Buckwheat flour, whole-groat Sandwiches and burgers, cheeseburger, regular, single meat patty, plain Beans, great northern, mature seeds, cooked, boiled, without salt Lima beans, large, mature seeds, cooked, boiled, without salt Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt

259 218 85 28.35 140 85 252 120 85 93 175 137 85 120 137 196 94 129 225 85 113 182 72 171 85.05 85 177 172 120 102 177 188 164

1 cup 1-1/2 cups 3 1 1 3 1 1 3 6 1 1 3 1 1 1 1 1 1 3 1 oz oz cup oz cup cup oz large corn dog muffin oz cup cup cup cup croissant tostada oz sandwich

17.48 17.44 17.43 17.38 17.21 17.17 17.16 17.04 16.81 16.81 16.80 16.69 16.45 16.44 16.41 16.35 16.26 16.23 16.09 16.02 15.96 15.83 15.80 15.60 15.55 15.38 15.35 15.24 15.14 14.77 14.74 14.66 14.53

1 cup 1 drumstick 1 3 3 1 cup oz oz cup

1 cup 1 cup 1 sandwich 1 cup 1 cup 1 cup

1 cup

14.43

Spaghetti w/Meat Sauce, frozen entree Beef Macaroni, frozen entree Fish, pollock, walleye, cooked, dry heat Worthington Foods, Morningstar Farm Bettter'n Burgers, frozen Refried beans, canned Fast foods, hotdog, with chili Chicken, broilers or fryers, thigh, meat only, cooked, roasted Beans, kidney, red, mature seeds, canned Beans, baked, canned, with pork and sweet sauce Entrees, fish fillet, battered or breaded, and fried Cowpeas, common (blackeyes, crowder, southern), mature seeds, Fast foods, taco salad Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, Rice, white, long-grain, regular, raw, enriched Beans, baked, canned, with pork and tomato sauce Chicken pot pie, frozen entree Entrees, pizza with cheese, meat, and vegetables Yogurt, plain, skim milk, 13 grams protein per 8 ounce Wheat flour, white, all-purpose, enriched, bleached Fast foods, clams, breaded and fried Soup, chicken noodle, canned, chunky, ready-to-serve Soup, bean with ham, canned, chunky, ready-to-serve, commercial Rice, white, long-grain, parboiled, enriched, dry Chicken, broilers or fryers, drumstick, meat only, cooked, roasted Potatoes, au gratin, home-prepared from recipe using butter Wheat flour, white, all-purpose, self-rising, enriched Fast foods, hamburger, regular, single patty, with condiments Soup, chicken vegetable, canned, chunky, ready-to-serve Beans, baked, canned, plain or vegetarian Crustaceans, crab, blue, crab cakes Milk shakes, thick vanilla Fish, herring, Atlantic, pickled Lima beans, immature seeds, frozen, baby, cooked, boiled, drained Fish, ocean perch, Atlantic, cooked, dry heat Yogurt, plain, low fat, 12 grams protein per 8 ounce Lima beans, large, mature seeds, canned

283 240 60 85 252 114 52 256 253 91 172 198 49 185 253 217 79 227 125 115 240 243 185 44 245 125 106 240 254 60 313 85.05 180

1 1 1 1

package package fillet patty

14.29 14.14 14.11 13.91 13.83 13.51 13.49 13.44 13.44 13.34 13.30 13.23 13.21 13.19 13.05 13.04 13.01 13.01 12.91 12.82 12.72 12.61 12.56 12.45 12.40 12.36 12.32 12.31 12.17 12.13 12.08 12.07 11.977

1 cup 1 sandwich 1 thigh 1 1 1 1 cup cup fillet cup

1-1/2 cups 1 drumstick 1 cup 1 cup 1 small pie 1 slice 8-oz container 1 cup 3/4 cup 1 cup 1 cup 1 cup 1 drumstick 1 cup 1 cup 1 sandwich 1 cup 1 cup 1 cake 11 fl oz 3 oz 1 cup

50 227 241

1 fillet 8-oz container 1 cup

11.94 11.92 11.88

Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned Cornmeal, degermed, enriched, yellow Shake, fast food, vanilla Cornmeal, self-rising, degermed, enriched, yellow Pie crust, standard-type, prepared from recipe, baked Beef stew, canned entree Protein, Carbohydrate, Fat - Food Exchange List

240 138 333 138 180 232

1 cup 1 cup 16 fl oz 1 cup 1 pie shell 1 cup

11.88 11.70 11.66 11.61 11.52 11.46

Source: Based on American Dietetic Association Exchange List Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices. Vegetables Fat-Free and Very Lowfat Milk Very Lean Protein Fruits Lean Protein Medium Fat Proteins Starches Fats Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals: 1/2 cup 1 cup 1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) Raw vegetables or salad greens Vegetable juice

If youre hungry, eat more fresh or steamed vegetables. Fat-Free and Very Lowfat Milk Contains 90 calories per serving. One serving equals: 1 cup 3/4 cup 1 cup Milk, fat-free or 1% fat Yogurt, plain non fat or low fat Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ounce 1 ounce 1 ounce 1 ounce 3/4 cup 2 each 1/4 cup 1 ounce 1/2 cup

Turkey breast or chicken breast, skin removed Fish fillet (flounder, sole, scrod, cod, etc.) Canned tuna in water Shellfish (clams, lobster, scallop, shrimp) Cottage cheese, non fat or low fat Egg whites Egg substitute Fat-free cheese Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals: 1 small 1 medium 1 1/2 1/2 1 cup 1 cup 1/8 th 4 ounces 4 teaspoons Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals: 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce Chicken- dark meat, skin removed Turkey- dark meat, skin removed Salmon, Swordfish, herring Lean beef (flank steak, London broil, tenderloin, roast beef)* Veal, roast or lean chop* Lamb, roast or lean chop* Pork, tenderloin or fresh ham* Apple, banana, orange, nectarine Fresh peach Kiwi Grapefruit Mango Fresh berries (strawberries, raspberries or blueberries) Fresh melon cubes Honeydew melon Unsweetened Juice Jelly or Jam

1 ounce 1 ounce 1/4 cup 2 medium

Low fat cheese (3 grams or less of fat per ounce) Low fat luncheon meats (with 3 grams or less of fat per ounce) 4.5% cottage cheese Sardines

* Limit to 1-2 times per week Medium Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals: 1 ounce 1 ounce 1 each 1 ounce 1/4 cup 4 ounces Beef (any prime cut), corned beef, ground beef ** Pork chop Whole egg (medium) ** Mozzarella cheese Ricotta cheese Tofu (note this is a Heart Healthy choice)

** choose these very infrequently Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals: 1 slice 2 slice 1/4 (1 Ounce) 1/2 1/2 3/4 cup 1/3 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup 1/2 cup 3 ounce 3/4 ounce Bread (white, pumpernickel, whole wheat, rye) Reduced calorie or "lite" Bread Bagel (varies) English muffin Hamburger bun Cold cereal Rice, brown or white- cooked Barley or couscous- cooked Legumes (dried beans, peas or lentils)- cooked Pasta- cooked Bulgar- cooked Corn, sweet potato or green peas Baked sweet or white potato Pretzels

3 cups Fats

Popcorn, hot air popped or microwave (80% light)

contain 45 calories and 5 grams of fat per serving. One serving equals: 1 teaspoon 1 teaspoon 1 teaspoon 1 teaspoon 1 Tablespoon 1 Tablespoon 1 Tablespoon 2 Tablespoons 1/8th 8 large 10 large 1 slice Oil (vegetable, corn, canola, olive, etc.) Butter Stick margarine Mayonnaise Reduced fat margarine or mayonnaise Salad dressing Cream cheese Lite cream cheese Avocado Black olives Stuffed green olives Bacon

Page Updated: January 11, 2013