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Protein Content of Some Common Food Items

The minimum recommended protein requirement is 1/3 of your body weight measured in pounds in grams of protein per day. So, if you weigh 140lbs., your requirement is 47 grams per day. This should be spread out during the day - not eaten at one meal! If you are trying to loose weight, please complete the Body Type Quiz to determine the right amount of protein for your body type. Athletes can consume between 1/2 - 1 times their body weight in protein grams per day.

  Serving Size Calories Carbohydrates (Grams) Protein (Grams)
Alfalfa Seeds, sprouted, raw 1 Cup 10 1 1
Almonds, slivered 1 Cup 795 28 27
Almonds, whole 1 OZ 165 6 6
Dried Apples 10 Rings 155 42 1
Apple, 2 per pound size 1 Apple 125 32 0
Apple, 3 per pound size 1 Apple 80 21 0
Dried Apricots 1 Cup 310 80 5
Apricots 3 Apricot 50 12 1
Artichokes 1 Artichoke 55 12 3
Asparagus, fresh, cut up 1 Cup 50 9 5
Asparagus, fresh 4 Spears 15 3 2
Avocado's, California 1 Avocado 305 12 4
Avocado's, Florida 1 Avocado 340 27 5
B
Banana's 1 Banana 105 27 1
Banana's, sliced 1 Cup 140 35 2
Bean Sprouts 1 Cup 30 6 3
Beef Roast, eye of round lean 2.6 OZ 135 0 22
Beef Rib Roast, lean 2.2 OZ 150 0 17
Beef Steak, Sirloin, lean, broiled 2.5 OZ 150 0 22
Beef Steak, Bottom Round, lean 2.8 OZ 175 0 25
Beef Liver, fried 3 OZ 185 7 23
Beets, whole, cooked and drained 2 Beets 30 7 1
Black-Eyed Peas, cooked 1 Cup 190 35 13
Food Description Serving Size Calories Carbohydrates (Grams) Protein (Grams)
Black Beans, cooked 1 Cup 225 41 15
Blackberries 1 Cup 75 18 1
Blueberries 1 Cup 80 20 1
Brazil Nuts 1 OZ 185 4 4
Broccoli, fresh, raw 1 Spear 40 8 4
Broccoli, fresh, cooked and drained 1 Cup 45 9 5
Broccoli, fresh, cooked and drained 1 Spear 50 10 5
Brussels Sprouts, fresh, cooked 1 Cup 60 13 4
Butter 1 TBSP 100 0 0
C
Cabbage, Bak Choi, cooked 1 Cup 20 3 3
Cabbage, common, cooked 1 Cup 30 7 1
Cabbage, common, raw 1 Cup 15 4 1
Cabbage, Savoy, raw 1 Cup 20 4 1
Cabbage, Red, raw 1 Cup 20 4 1
Cantaloupe 1/2 Melon 95 22 2
Carrot's, fresh, cooked 1 Cup 70 16 2
Carrot's, whole, raw 1 Carrot 30 7 1
Cashew Nut's, dry roasted, salted 1 OZ 165 9 4
Cauliflower, fresh, cooked 1 Cup 30 6 2
Cauliflower, fresh, raw 1 Cup 25 5 2
Food Description Serving Size Calories Carbohydrates (Grams) Protein (Grams)
Celery, fresh 1 Cup 20 4 1
Celery, fresh 1 Stalk 5 1 0
Cheese Burger, 4 OZ patty 1 Sandwich 525 40 30
Cherries, fresh, raw 10 cherries 500 11 1
Chicken Liver, cooked 1 Liver 30 0 5
Chicken Breast, batter fried 4.9 OZ 365 13 35
Chicken Leg, batter fried 2.5 OZ 195 6 16
Chicken Breast, roasted 3 OZ 140 0 27
Chicken Leg, roasted 1.6 OZ 75 0 12
Chickpeas, cooked, drained 1 Cup 270 45 15
Clams, fresh 3 OZ 65 2 11
Corn on the cob, no salt, no butter 1 Ear 85 19 3
Cucumber, with peel 6 slices 5 1 0
D
Dates 10 Dates 230 61 2
Doughnuts, cake type, plain 1 Doughnut 210 24 3
Duck, flesh only (no skin) 1/2 Duck 445 0 52
E
Eggplant, cooked, steamed 1 Cup 25 6 1
Eggs, fried 1 Egg 90 1 6
Eggs, hard boiled 1 Egg 75 1 6
F
Fig's, dried 10 figs 475 122 6
Food Description Serving Size Calories Carbohydrates (Grams) Protein (Grams)
Fish Sandwich, with cheese 1 Sandwich 420 39 16
Flounder or Sole, baked with butter 3 OZ 120 0 16
Flounder or Sole, baked with out butter 3 OZ 80 0 16
G
Gin, Rum, Vodka, Whiskey 80 proof 1.5 Fluid OZ 95 0 0
Gin, Rum, Vodka, Whiskey 90 proof 1.5 Fluid OZ 110 0 0
Grapefruit 1/2 Fruit 40 10 1
Grapes 10 Grapes 40 10 0
Ground Beef, lean, broiled 3 OZ 230 0 21
Ground Beef, regular, broiled 3 OZ 245 0 21
H
Haddock, breaded, fried 3 OZ 175 7 17
Halibut, broiled, with butter 3 OZ 140 0 20
Hamburger, 4 OZ patty 1 Sandwich 445 38 25
Honey Dew Melon 1/10th melon 45 12 1
K
Kiwifruit 1 Kiwi 45 11 1
Kohlrabi, cooked, drained 1 Cup 50 11 3
L
Lamb Rib, lean, roasted 2 OZ 130 0 15
Lamb Chops, Arm, lean, braised 1.7 OZ 135 7 13
Lamb Chops, Loin, lean, broiled 2.3 OZ 140 0 19
Lamb Leg, lean, roasted 2.6 OZ 140 0 20
Lemons 1 Lemon 15 5 1
Food Description Serving Size Calories Carbohydrates (Grams) Protein (Grams)
Lettuce, Crisphead 1 Head 70 11 5
Loose Leaf Lettuce 1 Cup 10 2 1
Lima Beans, cooked drained 1 Cup 260 49 16
M
Mango's 1 Mango 135 35 1
Mushrooms, raw 1 Cup 20 3 1
N
Nectarines 1 Nectarine 65 16 1
O
Ocean Perch, batter fried 1 Fillet 185 7 16
Okra Pods, cooked 8 Pods 25 6 2
Onion, raw, chopped 1 Cup 55 12 2
Onion, cooked 1 Cup 60 13 2
Spring Onions 6 Onions 10 2 1
Oranges 1 Orange 60 15 1
Oysters 1 Cup 160 8 20
P
Papaya's 1 Cup 65 17 1
Parsley 10 Sprigs 5 1 0
Parsnips, cooked 1 Cup 125 30 2
Peaches 1 Peach 35 10 1
Food Description Serving Size Calories Carbohydrates (Grams) Protein (Grams)
Pears, Bartlett 1 Pear 100 25 1
Pear, Bosc 1 Pear 85 21 1
Peppers, Hot Green Chili's 1 Pepper 20 4 1
Peppers, Hot Red Chili's 1 Pepper 20 4 1
Green Peppers 1 Pepper 15 3 0
Red Peppers 1 Pepper 15 3 0
Pineapple, diced 1 Cup 75 19 1
Pinto Beans 1 Cup 265 49 15
Plantains, cooked 1 Cup 180 48 1
Plantains, raw 1 Plantain 220 57 2
Plums, 1-1/2 diameter 1 Plum 15 4 0
Plums, 2-1/8 diameter 1 Plum 35 9 1
Popcorn, air popped 1 Cup 30 3 1
Popcorn, popped in oil 1 Cup 55 3 1

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