| Protein sources | Protein content (grams/ 100 gram foood) | | Veal, leg (top round), separable lean and fat, cooked, braised | 36.16 | | Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4 fat choice cooked braised | 35.54 | | Beef, round, bottom round, separable lean only,trimmed to 1/8 fat, all grades cooked braised | 34.34 | | Chicken, broilers or fryers, light meat, meat only, cooked, fried | 32.82 | | Beef, round, bottom round, separable lean and fat, trimmed to 1/8 fat, all grades cooked, braised | 32.76 | | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised | 32.26 | | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried | 32.18 | | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour | 31.84 | | Chicken, broilers or fryers, breast, meat only, cooked, roasted | 31.02 | | Chicken, stewing, meat only, cooked, stewed | 30.42 | | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled | 30.19 | | Fish, tuna, yellowfin, fresh, cooked, dry heat | 29.96 | | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried | 29.91 | | Turkey, all classes, light meat, cooked, roasted | 29.90 | | Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted | 29.41 | | Turkey, all classes, meat only, cooked, roasted | 29.32 | | Fish, tuna, light, canned in oil, drained solids | 29.14 | | Pork, fresh, spareribs, separable lean and fat, cooked, braised | 29.06 | | Chicken, broilers or fryers, dark meat, meat only, cooked, fried | 28.99 | | Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted | 28.72 | | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled | 28.71 | | Turkey, all classes, dark meat, cooked, roasted | 28.57 | | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised | 27.99 | | Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted | 27.44 | | Poultry food products, ground turkey, cooked | 27.37 | | Fish, salmon, sockeye, cooked, dry heat | 27.31 | | Fish, salmon, sockeye, cooked, dry heat | 27.31 | | Chicken, broilers or fryers, giblets, cooked, simmered | 27.15 | | Beef, cured, corned beef, canned | 27.10 | | Turkey, all classes, neck, meat only, cooked, simmered | 26.84 | | Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted | 26.84 | | Fish, halibut, Atlantic and Pacific, cooked, dry heat | 26.69 | | Fish, halibut, Atlantic and Pacific, cooked, dry heat | 26.69 | | Beef, variety meats and by-products, liver, cooked, pan-fried | 26.52 | | Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled | 25.93 | | Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled | 25.75 | | Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled | 25.56 | | Fish, swordfish, cooked, dry heat | 25.39 | | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter | 24.84 | | Fish, haddock, cooked, dry heat | 24.24 | | Fish, flatfish (flounder and sole species), cooked, dry heat | 24.16 | | Fish, rockfish, Pacific, mixed species, cooked, dry heat | 24.04 | | Duck, domesticated, meat only, cooked, roasted | 23.48 | | Chicken, canned, meat only, with broth | 21.77 | | Turkey, all classes, giblets, cooked, simmered, some giblet fat | 20.89 | | Crustaceans, crab, blue, canned | 20.52 | | Fast foods, cheeseburger, regular, double patty, plain | 17.85 | | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 17.27 | | Soybeans, mature cooked, boiled, without salt | 16.64 | | Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments | 16.41 | | Fish, tuna salad | 16.04 | | Fast foods, hamburger, large, double patty, with condiments and vegetables | 15.17 | | Fast foods, hamburger, regular, double patty, with condiments | 14.80 | | Fast foods, cheeseburger, regular, double patty and bun, plain | 13.83 | | Cheese, cottage, lowfat, 2% milkfat | 13.74 | | Fast foods, submarine sandwich, with roast beef | 13.26 | | Fast foods, chicken fillet sandwich, plain | 13.25 | | Fast foods, cheeseburger, large, single patty, with condiments and vegetables | 12.87 | | Couscous, dry | 12.76 | | Cheese, cottage, creamed, large or small curd | 12.49 | | Cheese, cottage, lowfat, 1% milkfat | 12.39 | | Soybeans, green, cooked, boiled, drained, without salt | 12.35 | | Fast foods, taco | 12.08 | | Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables | 11.85 | | Fast foods, submarine sandwich, with tuna salad | 11.60 | | Cheese, ricotta, part skim milk | 11.39 | | Cheese, ricotta, whole milk | 11.26 | | Cheese, cottage, creamed, with fruit | 10.69 | | Cheese sauce, prepared from recipe | 10.33 | | Fast foods, chili con carne | 9.73 | | Fast foods, submarine sandwich, with cold cuts | 9.58 | | Milk, canned, condensed, sweetened | 7.91 |
More on Protein Sources:
Low Protein Diet
Vegetarian Protein food sources and their content
High Protein Diet and Weight Loss
High Protein Diet and Mechanism of Weight Loss
Data adapted from: USDA nutrient database for standard reference, release 18.
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