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

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