Healthy Protein Foods for Comparison
Published: 01/27/2016
Protein Foods Protein builds, repairs and maintains muscle and body tissues. To optimally do so, it's important to eat the right amount and the right kind of protein to get the health benefits. This chart highlights some of the healthiest sources of proteins.Compare portion sizes with calories, carbs, fat, protein and sodium.
| Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
| Chicken Breast Broiled or Baked, Skinless, Boneless, 6 oz | 180 | 0g | 3g | 39g | 98mg | 113mg | 0g | 0g |
| Generic - Fresh Halibut, Grilled, 6 oz | 186 | 0g | 4g | 35g | 54mg | 92mg | 0g | 0g |
| Low-fat Cottage Cheese Small Curd (1%), 1 cup | 180 | 10g | 2g | 28g | 30mg | 880mg | 8g | 0g |
| Boca All American Classic Meatless Burger, 2 burger | 180 | 12g | 4g | 30g | 10mg | 700mg | 0g | 12g |
| Ground Turkey 93/7 Lean, 5 oz | 188 | 0g | 10g | 28g | 100mg | 119mg | 0g | 0g |
| Boiled Shrimp Tail-on , 6 oz | 168 | 3g | 2g | 36g | 332mg | 381mg | 0g | 0g |
| Flank Steak, Broiled 113 g (Usda Data), 4 oz. | 230 | 0g | 11g | 31g | 92mg | 60mg | 0g | 0g |
| Salmon Patty, Trident 1 | 170 | 2g | 9g | 20g | 60mg | 330mg | -- | |
| Grilled - Filet Mignon, Choice (Trimmed of Fat), 4.5 oz. | 195 | 0g | 14g | 32g | 114mg | 12mg | 0g | 0g-- |
| Pork, Fresh, Loin, Tenderloin, Lean Only, Roasted, 6 oz | 244 | 0g | 6g | 44g | 124mg | 96mg | 0g | 0g |
| Pork Chop, Loin, Top Loin, Boneless, Broiled 5 oz | 278 | 0g | 13g | 38g | 103mg | 62mg | 0g | 0g |
| Tuna, Canned, Pack in water | 120 | 0g | 1g | 30g | -- | 280mg | 0g | 0g |
| Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
| Almonds, 20 nuts, unsalted (an incomplete protein. Pair it with a complementary protein) | 138 | 4 | 12 | 6 | 0 | 0 | 0 | 1 |
| Egg,1 Whole Egg | 70 | 0g | 5g | 6g | 185mg | 70mg | 0g | 0g |
| Egg, White Only, Cooked, No Fat Added, 2 large | 32 | 0g | 0g | 8g | 0mg | 212mg | 0g | 0g |
| Trident Alaskan Salmon Burgers, 1 burger 3 oz. | 130 | 1g | 7g | 14g | 45mg | 230mg | 0g | 0g |
| Morning Star Farms Chipotle Black Bean Burger 1 | 210 | 24g | 7g | 17g | 0mg | 700mg | 2g | 7g |
| Boca Burger | 120 | 8g | 4.5g | 14g | 5mg | 430mg | 0g | 4g |
| Dr. Praeger's California Veggie Patty Costco Size, 1 | 170 | 21g | 6g | 7g | 0mg | 310mg | 2g | 5g |
| Trader Joe's Just Grilled Chicken Strips, 6 oz. | 180 | 2g | 3g | 32g | 80mg | 680mg | 0g | 0g |
| Costco - Basil Pesto Tilapia, 2 Fillets | 240 | 2g | 10g | 36g | 40mg | 480mg | 0g | 0g |
| Kirkland Turkey Burger Patty, 1 Burger | 200 | 0g | 6g | 35g | 85mg | 390mg | 0g | 0g |
| Coleman Natural Chicken Sausage-Spinach & Feta, 2 link | 280 | 2g | 16g | 28g | 120mg | 980mg | 0g | 0g |
| Trader Joe's Extra Firm Organic Tofu, 2/5 block | 200 | 2g | 10g | 24g | 0mg | 10mg | 0g | 2g |
| Turkey, Breast, Meat Only, Cooked, Roasted , 5 oz. | 190 | 0g | 10g | 40g | 115mg | 75mg | 0g | 0g |
| Imitation Crab Meat, 4 oz.(112g) | 100 | 20g | 1g | 6g | 0mg | 620mg | 0g | 0g |
| Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
| Kraft - 2% Sharp Cheddar Cheese, 1 oz | 90 | 1 | 6 | 7 | 20 | 240 | 0 | 0 |
| Cheese - Parmesan, grated, 1 tbsp | 22 | 0 | 1 | 2 | 4 | 76 | 0 | 0 |
| Frigo - Cheese Heads Light 100% Natural String Cheese, 1 piece | 80 | 1 | 6 | 6 | 15 | 200 | 0 | 0 |
| Salmon, Atlantic, Farmed, Cooked, 4.5 oz | 263 | 0g | 16g | 28g | 81mg | 78mg | 0g | 0g |
| Chobani Peach Non-Fat Greek Yogurt, 6 oz. | 140 | 20g | 0g | 14g | 0mg | 65mg | 19g | 1g |
| Trader Joe's Organic 3 Grain Tempeh, 1/2 package | 240 | 16g | 11g | 20g | 0mg | 10mg | 1g | 9g |
| Quinoa, Cooked, 1 cup | 222 | 124g | 8g | 24g | 0mg | 32mg | 6g | 12g |
| Trader Joe's Almond Butter - Raw Creamy Unsalted, 2 Tbsp | 190 | 6g | 18g | 8g | 0mg | 0mg | 2g | 3g |
Data from Myfitnesspal.com
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