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Proteins & Amino Acids / Protein Content in Various Foods

written by Dr. Gary Farr
Last Updated March, 29, 2002

POST FIRST COMMENT!
Page: 1

Item Cal Cal From Fat Fat Sat Fat Chol Sodium Carb Protein Vit A Vit C Calcium Iron
beef hotdog
1		 180 150 16 g. 7 g. 35 mg. 590 mg. 0 g. 7 g. 0 i.u. 15 mg. 20 mg. .72 mg.
ground beef, lean
3 ounces roasted, broiled or braised		 240 130 15 g. 6 g. 85 mg. 75 mg. 0 g. 24 g. 0 i.u. 0 mg. 0 mg. 1.8 mg.
ground beef, regular
3 ounces roasted, broiled or braised		 250 150 17 g. 7 g. 85 mg. 80 mg. 0 g. 23 g. 0 i.u. 0 mg. 0 mg. 2.7
filet mignon
3 ounces roasted, broiled or braised		 180 80 9 g. 3 g. 0 mg. 55 mg. 0 g. 24 g. 0 i.u. 0 mg. 0 mg. 2.7 mg.
ham, whole fresh
3 ounces roasted, broiled or braised		 130 40 4.5 g. 1.5 g. 45 mg. 1,130 mg. 0 g. 21 g. 0 i.u. 0 mg. 0 mg. .72 mg.
spareribs, lean
3 ounces roasted, broiled or braised		 200 100 12 g. 4 g. 75 mg. 55 mg. 0 g. 22 g. 0 i.u. 1.2 mg. 20 mg. 1.08 mg.
pork tenderloin
3 ounces roasted, broiled or braised		 170 70 8 g. 3 g. 65 mg. 45 mg. 0 g. 24 g. 0 i.u. 0 mg. 0 mg. 1.08 mg.
chicken breast, no skin
3 ounces cooked or roasted		 140 25 3 g. 1 g. 70 mg. 65 mg. 0 g. 26 g. N/S 0 mg. 20 mg. .72 mg.
chicken breast, with skin
3 ounces cooked or roasted		 170 60 7 g. 2 g. 70 mg. 60 mg. 0 g. 25 g. 100 i.u. 0 mg. 20 mg. 1.08 mg.
ground turkey
3 ounces cooked or roasted		 200 100 11 g. 3 g. 85 mg. 90 mg. 0 g. 23 g. 0 i.u. 0 mg. 20 mg. 1.8 mg.
turkey, white meat, no skin
3 ounces cooked or roasted		 120 10 10 g. 0 g. 75 mg. 50 mg. 0 g. 26 g. 0 i.u. 0 mg. 20 mg. 1.44 mg.
cod
3 ounces baked, broiled, steamed or boiled		 90 5 0.5 g. 0 g. 45 mg. 65 mg. 0 g. 19 g. 0 i.u. 1.2 mg. 20 mg. .36 mg.
lobster
3 ounces baked, broiled, steamed or boiled		 80 5 0.5 g. 0 g. 60 mg. 320 mg. 0 g. 17 g. 100 i.u. 0 mg. 60 mg. .36 mg.
salmon, fresh
3 ounces baked, broiled, steamed or boiled		 150 60 7 g. 1 g. 60 mg. 50 mg. 0 g. 22 g. 0 i.u. 0 mg. 20 mg. .72 mg.
shrimp
3 ounces baked, broiled, steamed or boiled		 80 10 1 g. 0 g. 165 mg. 190 mg. 0 g. 18 g. 200 i.u. 2.4 mg. 40 mg. 2.7 mg.
tuna, canned/water
3 ounces baked, broiled, steamed or boiled		 100 5 0.5 g. 0 g. 25 mg. 290 mg. 0 g. 22 g. 0 i.u. 0 mg. N/S 1.44 mg.
tuna, fresh
3 ounces baked, broiled, steamed or boiled		 120 10 1 g. 0 g. 50 mg. 40 mg. 0 g. 26 g. 100 i.u. 1.2 mg. 20 mg. .72 mg.
black beans
1/2 cup cooked		 110 0 0 g. 0 g. 0 mg. 0 mg. 7 g. 8 g. 0 i.u. N/S 20 mg. 2.7 mg.
kidney beans
1/2 cup cooked		 110 0 0 g. 0 g. 0 mg. 0 mg. 6 g. 8 g. 0 i.u. 1.2 mg. 20 mg. 2.7 mg.
pinto beans
1/2 cup cooked		 120 0 0 g. 0 g. 0 mg. 0 mg. 7 g. 7 g. 0 i.u. 1.2 mg. 40 mg. 1.8 mg.
refried beans
1/2 cup cooked		 135 13 1.5 g. 0.5 g. 0 mg. 537 mg. 7 g. 8 g. 0 i.u. 8 mg. 60 mg. 2.5 mg.
tofu
firm, 3 ounces		 90 50 6 g. 1 g. 0 mg. 10 mg. 1 g. 10 g. N/S N/S 100 mg. 1.8 mg.
egg white
1		 15 0 0 g. 0 g. N/S 55 mg. 0 g. 4 g. 0 i.u. 0 mg. N/S N/S
egg yolk
1		 15 0 5 g. 1.5 g. N/S 55 mg. 0 g. 4 g. 0 i.u. 0 mg. N/S N/S
almonds
1/3 cup whole		 280 220 24 g. 2.5 g. 0 mg. 5 mg. 5 g. 3 g. 0 i.u. 0 mg. 100 mg. 1.8 mg.
cashews, roasted
1/3 cup whole		 260 190 21 g. 4 g. 0 mg. 5 mg. 1 g. 7 g. 0 i.u. 0 mg. 20 mg. 2.7 mg.
peanut butter, chunky
2 Tablespoons		 190 140 16 g. 3 g. 0 mg. 5 mg. 2 g. 8 g. 0 i.u. 0 mg. 20 mg. .72 mg.
peanuts, dry roasted
1/3 cup whole		 280 220 24 g. 3.5 g. 0 mg. 0 mg. 4 g. 11 g. 0 i.u. 0 mg. 20 mg. 1.08 mg.
sunflower seeds
1/3 cup whole		 270 210 24 g. 2.5 g. 0 mg. 0 mg. 5 g. 11 g. 0 i.u. 0 mg. 60 mg. 3.6 mg.
walnuts
1/3 cup whole		 210 180 20 g. 2 g. 0 mg. 0 mg. 2 g. 5 g. 0 i.u. 0 mg. 40 mg. .72 mg.

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