| 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
|
