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  1. #1
    Necrosaro's Avatar
    Necrosaro is offline Senior Member
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    Food/How much/How much protein

    Almonds
    dry roasted unblanched---1oz---5 grams
    Planters---1oz---6 grams
    Almond meal---1oz---11 grams

    Anchovy
    canned in oil---5 pieces---6 grams

    Artichokes
    boiled---4oz---4 grams
    S&W hearts marinated---1/2 cup---2 grams

    Asparagus
    cooked ---4 spears---2 grams

    Avocado
    avocado---1---4 grams

    Bacon
    cooked---3 strips---6 grams

    Bagel
    egg, plain, poppy seeds---1---8 grams
    cinnamon raisin---1---7 grams

    Bass
    striped baked---3oz---19 grams

    Beans
    baked beans plain---1/2 cup---6 grams
    refried---1/2 cup---8 grams

    Beef
    brisket braised---3oz---21 grams
    chuck pot roast---3oz---23 grams
    corned beef brisket---3oz---15 grams
    corned beef canned---3oz---10 grams
    eye round roasted---3oz---24 grams
    filet broiled---3oz---21 grams
    flank broiled---3oz---22 grams
    ground broiled---3oz---22 grams
    ground fried---3oz---21 grams
    porterhouse steak---3oz---21 grams
    roast beef med---2oz---12 grams
    shortribs braised---3oz---18 grams
    t-bone steak---3oz---21 grams

    Biscuit
    buttermilk---1---2 grams
    plain---1---4 grams
    w/egg---1---11 grams
    w/egg & bacon---1---17
    w/egg& sausage---1---19 grams
    w/egg & steak---1---19 grams

    Black Beans
    cooked---1 cup---15 grams

    Blackeye Peas
    cooked---1 cup---13 grams

    Blintze
    cheese---2---13 grams

    Bluefish
    fresh baked---3oz---22 grams

    Bran
    oat cooked---1/2 cup---4 grams

    Brazil Nuts
    dried unblanched---1oz---4 grams

    Bread
    chapattis as prep w/fat---1 (2 1/2oz)---6 grams
    cornstick---1 (1.3oz)---2 grams
    Cracked wheat---1 slice---2 grams
    Focaccia rosemary---3.5oz---6 grams
    French---1oz---3 grams
    Irish Soda---2oz---4 grams
    Italian---1oz---3 grams
    Oat bran---1 slice---3 grams
    Paratha---4.4oz 1 piece---10 grams
    Pita---1 reg 2oz---5 grams
    pumpernickel---1 slice---3 grams
    rye---1 slice---3 grams
    seven grain---1 slice---3 grams
    sourdough---1 slice---3 grams
    Thomas English muffin---1---4grams
    white---1 slice---2 grams
    whole wheat---1 slice---3 grams

    Broccoli
    spears cooked---1/2 cup---3 grams
    birds eye w/cheese sauce---1/2 package---5 grams

    Brussels Sprouts
    fresh---1/2 cup---2 grams

    Buckwheat
    Wolffs kasha med. Cooked---1/4 cup--- 64 grams!

    Bulgur
    cooked---1/2 cup---3 grams

    ButterFish
    baked---3oz---19 grams

    Calzone
    cheese----12 oz---48 grams

    Canadian Bacon
    jones slices---1---3 grams

    Carp
    fresh cooked---3oz---19 grams

    Cashews
    dry roasted---1oz---4 grams

    Catfish
    fresh---3oz---15 grams

    Caviar
    black granular---1 tbsp---4 grams
    red granular---1tbsp---4 grams

    Cheese
    American---1oz---4 grams
    bel paese---3 1/2oz---25 grams
    blue---1oz---6 grams
    brick---1oz---7 grams
    brie---1oz---8 grams
    camembert---1 wedge---8 grams
    cheddar---1oz---7 grams
    cheddar low fat---1oz---9 grams
    Colby---1oz---7 grams
    Colby low fat---1oz---9 grams
    Edam---1oz---4 grams
    Feta---1oz---7 grams
    Fontina---1oz---7 grams
    Gjetost---1oz---3 grams
    Goat soft---1oz---5 grams
    Gouda---1oz---7 grams
    Gruyere---1oz---8 grams
    Limburger---1oz---8 grams
    Monterey---1oz---7grams
    Mozzarella---1oz---6 grams
    Mozzarella part skim---1oz---7 grams
    Muenster---1oz---7 grams
    Parmesan---1 tbsp---2 grams
    Provolone---1oz---7 grams
    Ricotta---1/2 cup---14 grams
    Romano---1oz---9 grams
    Roquefort---1oz---6 grams
    Stilton blue---1.4oz---9 grams
    Swiss---1oz---8 grams
    Whey cheese---3.5 oz---15 grams

    Chestnuts
    roasted---I cup---5 grams

    Chicken
    breast & wing fried---2 pieces---36 grams
    broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 grams
    broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 grams
    broiler/fryer breast w/o skin----1/2 breast(3oz)---27 grams
    broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 grams
    broiler/fryer drumstick w/skins roasted---1.8oz---14 grams
    broiler/fryer drumstick w/skins stewed---2oz---14 grams
    broiler/fryer drumstick w/o skin fried---12 grams
    broiler/fryer drumstick w/o skin stewed---1.6oz---13 grams
    broiler/fryer skin roasted---from ?chicken(2oz)---11 grams
    broiler/fryer thigh w/skin, battered, fried---3oz---19 grams
    broiler/fryer thigh w/skin, floured, fried---2.2oz---17 grams
    broiler/fryer thigh w/skin stewed---2.4oz---17 grams
    broiler/fryer thigh w/o skin fried---1.8oz---15 grams
    broiler/fryer thigh w/o skin roasted---1.8oz---13 grams
    broiler/fryer thigh w/o skin stewed---1.9oz---14 grams
    broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 grams
    broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 grams
    broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 grams
    broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 grams
    broiler/fryer wing w/skin floured, fried---1.1oz---8 grams
    broiler/fryer wing w/skin roasted---1.2oz---9 grams
    broiler/fryer wing w/skin stewed---1.4oz---9 grams
    canned w/broth---I can (5oz)---31 grams
    Cornish hen w/o skin roasted---1/2 hen (2oz)---13 grams
    Cornish hen w/o skin roasted---1 hen (3.8oz)---25 grams
    Cornish hen w/skin roasted---1/2 hen(4oz)---25 grams
    Cornish hen w/skin roasted---1 hen(8oz)---51 grams
    Drumstick breaded & fried---2 pieces (5.2)---30 grams
    Oven roasted breast of chicken---2oz---11 grams
    Thigh breaded & fried---2 pieces(5.2oz)---30 grams

    Chickpeas
    chickpeas---1 cup---12 grams

    Chili
    con carne w/beans---8.9oz---25 grams

    Chocolate
    chips milk chocolate---1 cup---12 grams
    chips semisweet---1 cup(6oz)---7 grams

    Clams
    cooked---20 small---23 grams
    raw---20 small---23 grams

    Cocoa
    hot cocoa---1 cup---9 grams

    Cod
    atlantic cooked---3oz---19 grams
    pacific baked---3oz---21 grams

    Coffee
    caf?au lait---1 cup---4 grams
    cappuccini---8oz---4 grams
    coffee con leche---1 cup---4 grams
    mocha---1 mug (9.6oz)---3 grams

    Corn
    cream style---1/2 cup---2 grams
    on the cob---1 ear---4 grams

    Cottage Cheese
    creamed---1 cup---26 grams
    dry curd---1 cup---25 grams
    lowfat 1%---1 cup---28 grams
    lowfat 2%---1 cup---31 grams

    Couscous
    cooked---1/2 cup---3 gram

    Crab
    Alaska king cooked---3oz---16 grams
    Baked---3.8 oz---29 grams
    Blue cooked---3oz---17 grams
    Crab cakes---1 cake(2.1oz)---12 grams
    Soft shell---1 (4.4oz)---11 grams

    Cranberry Beans
    cranberry beans---1 cup---14 grams

    Croissant
    cheese/plain---1 (2oz)---5 grams

    Croutons
    plin---1 cup---4 grams

    Dates
    whole---10---2 grams
    Deli Meats/ Cold Cuts
    bologna beef---1oz---4 grams
    bologna pork---1oz---4 grams
    braunschweiger pork---1oz---4 grams
    headcheese pork---1oz---5 grams
    liverwurst---1oz---4 grams
    mortadella---1oz---5grams
    pepperoni---1 slice---1 gram
    salami---1 slice---4 grams
    corned beef---1oz---5 grams
    pastrami---1oz---5 grams
    genoa---1oz---6 grams

    Duck
    w/ Skin roasted---1/2 duck(13.4oz)---73 grams

    Eel
    smoked---3.5oz---19 grams

    Egg
    cooked any style---1---6 grams

    EggNog
    eggnog---1 cup---10 grams

    Fava Beans
    canned---1/2 cup---7 grams

    Figs
    dried---10---6 grams
    *fresh= 0 grams

    Flounder
    fried---3.2oz---13 grams
    cooked---3oz---21 grams

    French Toast
    w/ butter? slices---10 grams

    Green beans
    cut---1/2 cup---3 grams

    Grouper
    cooked---3oz---21 Grams

    Haddock
    cooked/smoked---3oz---21 grams

    Halibut
    Atlantic/pacific cooked---3oz---23 grams
    Greenland baked---3oz---16 grams
    Ham * highest protein content per brand
    Alpine lace cooked---2oz---9 grams
    Armour deviled canned---3oz---14 grams
    Carl budding honey ham---1oz---5 grams
    hansel ‘n Gretel Virginia---1oz---5 grams
    Healthy choice deli cooked---6 slices(2oz)---10 grams
    Hormel curemaster---3oz---14 grams
    Kraus---1oz---5 grams
    Louis rich dinner slices---3.3oz(1 slice)---16 grams
    Oscar Myer deli smoked---4 slices---9 grams
    Lower sodium---3 slices---10 grams
    Russer Canadian maple---2oz---9 grams
    Underwood deviled---2.08oz---8 grams
    Underwood deviled light---2.08oz---11 grams

    Hamburger
    double patty w/bun---1 reg---30 grams
    double patty w/bun---1 large---38 grams
    double patty w/bun and cheese---reg---28 grams
    single patty w/ bacon cheese bun---1 large---32 grams
    single patty w/bun---1 large---23 grams
    single patty w/bun---1 reg---12 grams
    single patty w/bun and cheese---1 large---30 grams
    triple patty w/bun---1 large---50 grams
    triple patty w/bun and cheese---1 large---56 grams

    Hazelnuts
    roasted---1oz---4 grams

    Heart
    chicken simmered---5oz---11 grams

    Herring
    atlantic kippered---1 fillet (1.4oz)---10 grams
    atlanic cooked---3oz---20 grams
    atlantic pickled---1oz---4oz

    Hot Dog
    beef---1 (2oz)---7 grams
    beef & pork---1 (2oz)---6 grams
    chicken---1 (1.5oz)---6 grams
    corndog---1---7 grams
    turkey---1 (1.5oz)---6 grams
    w/ bun, chili---1---14 grams
    w/ bun plain---1---10 grams

    Hummus
    hummus---1/3 cup---4 grams

    Ice Cream
    ice cream can contain between 2 grams to 9 grams per serving…see brand label

    Kidney
    beef simmered---3oz---22 grams

    Knish
    kasha---1 (7oz)---7 grams
    potato---1 (7oz)---8 grams

    Lamb
    cubed lean braised---3oz---29 grams
    cubed lean broiled---3oz---24 grams
    ground broiled---3oz---21 grams
    loin chop w/bone broiled---1 chop (2.3oz)---16 grams
    rib chop lean broiled---3oz---19 grams
    shank lean braised---3oz---24 grams

    Liver
    beef pan fried---3oz---23 grams
    chicken stewed---5oz---34 grams

    Lobster
    cooked---1 cup---30 grams
    newburg---1 cup---46 grams
    steamed---1 (5.7 oz)---43 grams

    Mackerel
    atlantic cooked---3oz---20 grams
    canned---1 cup---44 grams

    Matzo
    plain/whole wheat---4 grams

    Meat Sticks
    beef jerky---1oz---11 grams

    Milk
    1%---1 cup---8 grams
    2%---1 cup---8 grams
    buttermilk---1 cup---8 grams
    goat---1 cup---9 grams
    skim/whole---1 cup---8 grams

    Miso
    miso---1/2 cup---16 grams

    Monkfish
    baked---3oz---16 grams

    Mousse
    chocolate---1/2 cup---9 grams

    Muffin
    blueberry/corn---1(2oz)---3 grams

    Mussels
    blue raw---1 cup---18 grams
    fresh blue cooked---3oz---20 grams

    Navy Beans
    cooked---1 cip---20 grams

    Noodles
    chow mein---1 cup---4 grams
    egg cooked--- 1 cup---8 grams
    Japanese soba cooked---1 cup---3 grams
    Shofar no yolks---2oz--- 91 grams!

    Nuts mixed
    dry roasted w/peanuts---1oz---5 grams

    Pasta
    all shapes cooked---1 cup---7 grams
    fresh w/egg cooked---2oz---3 grams
    protein fortified---1 cup---9 grams

    Peanut Butter
    chunky/smooth---2 tbsp---8 grams

    Peanuts
    dry/oil roasted---1oz---7 grams

    Peas
    green---1/2 cup---4 grams
    split pea cooked---1 cup---16 grams

    Perch
    cooked---3oz---21 grams

    Pierogi
    pierogi---3/4 cup---11 grams

    Pigeon Peas
    dried cooked---1/2 cup---6 grams

    Pike
    cooked---3oz---21 grams

    Pink Beans
    cooked---1 cup---15 grams

    Pinto Beans
    eden organic---1/2 cup---5 grams

    Pistachios
    dry roasted---1oz---4 grams

    Pollack
    baked---3oz---21 grams

    Pompano
    florida cooked---3oz---20 grams

    Pork
    center loin roasted---3oz---24 grams
    loin w/fat broiled---3oz---20 grams
    pork roast---2oz---10 grams
    spareribs---3oz---26 grams
    tenderloin roasted---3oz---24 grams

    Pout
    ocean baked---3oz---18 grams

    Pumpkin
    seeds roasted---1oz---9 grams

    Quiche
    cheese---3oz---11 grams
    lorraine---3oz---15 grams
    mushroom---3oz---9 grams

    Red Beans
    canned---1/2 cup---6 grams

    Rice
    brown long grain---1/2 cup---3 grams
    pilaf---1/2 cup---4 grams
    ristotto---6.6oz---6 grams
    Spanish---3/4 cup---11 grams
    White long grain---1/2 cup---3 grams

    Rockfish
    pacific cooked---1 fillet (5.2oz)---36 grams

    Sablefish
    smoked---1oz---5 grams

    Salmon
    baked---3oz---22 grams
    pink w/bone canned---3oz---17 grams
    salmon cake---3oz---18 grams
    smoked---1oz---5 grams

    Sardines
    in oil w/bone canned---2--- 6 grams

    Sausage
    bratwurst pork---1 link---12 grams
    Italian---2.4oz---13 grams
    Kielbasa---2.4oz---8 grams knockwurst pork & beef---1oz---3 grams
    Smoked pork---1 link---15 grams
    Zungenwurst (tongue)---3.5oz---17 grams
    Turkey---2.5oz---11 grams

    Scallops
    fried---2 large---6 grams

    Scone
    fruit/plain---1---4 grams

    Scrod
    Gorton baked---1 pkg---17 grams

    Scup
    fresh baked---3oz---21 grams

    Shad
    baked---3oz---18 grams
    roe baked---3.5 oz---22 grams

    Shark
    fried---3oz---16 grams

    Sheepshead fish
    cooked---3oz---22 grams

    Shrimp
    fried---4 large---6 grams
    canned---3oz---20 grams
    jambalaya---3oz---11 grams

    Smelt
    rainbow cooked---3oz---19 grams

    Snails
    cooked---1/2 cup---41 grams

    Snapper
    cooked---3oz---22 grams

    Sole
    fried---3.2oz---13 grams
    cooked---3oz---21 grams

    Souffle
    cheese/spinach---3.5oz---11 grams

    Soybeans
    dried cooked---1 cup---29 grams
    dry roasted---1/2 cup---34 grams

    Squid
    fried---3oz---15 grams

    Sturgeon
    smoked---1oz---9 grams

    Sweetbreads
    beef braised---3oz---23 grams

    Swordfish
    cooked---3oz---22 grams

    Tofu
    firm---1/2 cup---20 grams

    Tuna
    canned light oil---3oz---25 grams
    canned light water---3oz---22 grams
    canned white oil/water---3oz---23 grams
    fresh cooked---3oz---25 grams

    Turkey
    breast---1 slice---5 grams
    breaste w/skin roasted---4oz---32 grams
    canned w/broth---1/2 can---17 grams
    ground cooked---3oz---20 grams
    leg w/ skin roasted---2.5 oz---20 grams

    Veal
    cutlet braised---3oz---31 grams
    cutlet fried---3oz---28 gramsloin chop braised---2.8oz---24 grams

    Venison
    roasted---3oz---26 grams

    Wheat
    white wave seitan---4oz---31 grams
    wheat germ toasted---1/4 cup---8 grams

    White Beans
    canned---1 cup---19 grams

    Whitefish
    smoked---1oz---7 grams

    Whiting
    cooked---3oz---20 grams

    Yellowtail
    baked---3oz---25 grams

    Yogurt
    fruit low fat---8oz---9 grams
    plain---8oz---8 grams
    plain low fat---8oz---12 grams
    plain no fat---8oz---13 grams
    vanilla lowfat---8oz---11 grams

  2. #2
    stack_it's Avatar
    stack_it is offline Nothing to it, but to do it
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    Great info. Should be really helpful to a lot of people.

  3. #3
    collar's Avatar
    collar is offline Anabolic Member
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    snails interesting.
    by the way do you mind if i ask where you got this info?

  4. #4
    Necrosaro's Avatar
    Necrosaro is offline Senior Member
    Join Date
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    Canada(Miss you Mom)
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    No, I have no problem in sharing. I got it off of another body building site. I thought the information there could be put to good use here. I will help me in my diet and I am sure in others.

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