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Animal Protein


Type of Protein Calories Total Fat (grams) Protein (grams)
Roasted chicken thigh, skinless (four ounces) 236 12.3 29.3
Roasted chicken leg, skinless (four ounces) 216 9.5 30.5
Roasted chicken breast, skinless (four ounces) 187 4 35.2
Ground turkey, lean (four ounces) 189 9.5 28.4
Roasted turkey breast, skinless (four ounces) 153 9.5 34
Lean beef flank steak (four ounces) 219 9.4 31.4
Lean beef tenderloin (four ounces) 202 7.4 31.7
Ground beef, lean (four ounces) 218 8.6 33
Beef sirloin, lean (four ounces) 207 6.5 34.5
Sliced ham, lean (four ounces) 187 8.7 24.9
Pork tenderloin, lean (four ounces) 185 5.4 31.8
Lean pork chops (four ounces) 218 7.5 35.2
Veal sirloin, lean (four ounces) 190 7 29.7
Lamb loin, lean (four ounces) 244 1 33.9
Cooked shrimp (four ounces) 112 1.2 23.7
Cooked salmon (four ounces) 233 14 25
Light tuna, canned (four ounces) 132 0.9 28.9
Cooked tilapia (four ounces) 145 3 29.5
Large egg, hard-boiled (one egg) 78 5.3 6.3
Greek yogurt, low-fat (four ounces) 83 2.6 10.6
Greek yogurt, nonfat (four ounces) 68 0 11.3
Cottage cheese, nonfat (four ounces) 82 0.3 11.7
Cottage cheese, 2% (four ounces) 90 2.5 12
Cheddar cheese (two ounces) 229 18.8 14.1
Mozzarella cheese (two ounces) 160 12 16
Parmesan cheese (two ounces) 244 16.2 21.8
Whole milk (eight fluid ounces) 146 7.9 7.9
Milk, 2% (eight fluid ounces) 122 4.8 8.1

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