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| Food Name | Protein | Total Fat | Saturated Fat | Cholesterol |
| Cheese, cottage, creamed, large or small curd | 11.1 | 4.3 | 1.7 | 17 |
| Cheese, cottage, creamed, with fruit | 10.7 | 3.9 | 2.3 | 13 |
| Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 10.3 | 0.3 | 0.2 | 7 |
| Cheese, cottage, lowfat, 2% milkfat | 11.8 | 2.5 | 1.0 | 10 |
| Cheese, cottage, lowfat, 1% milkfat | 12.4 | 1.0 | 0.6 | 4 |
| Milk, dry, nonfat, regular, without added vitamin A and vitamin D | 36.2 | 0.8 | 0.5 | 20 |
| Milk, dry, nonfat, instant, with added vitamin A and vitamin D | 35.1 | 0.7 | 0.5 | 18 |
| Milk, dry, nonfat, calcium reduced | 35.5 | 0.2 | 0.1 | 2 |
| Milk, buttermilk, dried | 34.3 | 5.8 | 3.6 | 69 |
| Whey, acid, dried | 11.7 | 0.5 | 0.3 | 3 |
| Whey, sweet, dried | 12.9 | 1.1 | 0.7 | 6 |
| Egg, white, raw, fresh | 10.9 | 0.2 | 0.0 | 0 |
| Egg, white, dried, flakes, stabilized, glucose reduced | 76.9 | 0.0 | 0.0 | 0 |
| Egg, white, dried, powder, stabilized, glucose reduced | 82.4 | 0.0 | 0.0 | 0 |
|
Usage Note
- Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
- Click on a number in table footer to go to a particular page.
Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
About DietGrail Lean Protein Diet Database
This is a most easy to use and insightful database for those seeking lean protein foods.
Besides calorie, protein, fat and carbohydrate data, we provide percentages of calories that comes from protein, carb and fat for each food. (The total of these caloric percentages should be 100 unless the food contains alcohol.)
We also provide protein content by ounce of food weight and by 100 calories of food intake.
To be listed in this database, a food must satisfy the "lean" criteria as established by the USDA and FDA and it also must have at least 10 grams of protein per 100 grams of food weight.
The reason we do not exclude non-meat items from this database is to accommodate vegetarian users who want to look for lean non-meat high protein foods.
For addition info about protein, amino acids, and ratings of protein quality of 8,000+ common foods from our other US and
international nutrient databases see the world's most complete Directory of Protein-Related Nutrient Databases.
What is Lean Protein?
The USDA defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 milligrams of cholesterol in a 3.5-ounce (100-gram) portion.
A food may be labeled as extra-lean if "the food is a discrete seafood or game meat product and as packaged contains less than 5 g total fat, less than 2 g saturated fat, and less than 95 mg cholesterol per 100 g" of food weight.
The food exchange system defines lean protein as a 1-ounce serving that has 2 to 3 grams of fat. That’s equal to the total fat in the USDA’s standard but with a smaller serving.
Protein and amino acids for athletes
Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage. Given sufficient energy intake, lean body mass can be maintained within a wide range of protein intakes. Since there is limited evidence for harmful effects of a high protein intake and there is a metabolic rationale for the efficacy of an increase in protein, if muscle hypertrophy is the goal, a higher protein intake within the context of an athlete's overall dietary requirements may be beneficial. However, there are few convincing outcome data to indicate that the ingestion of a high amount of protein is necessary. Current literature suggests that it may be too simplistic to rely on recommendations of a particular amount of protein per day.
Read more ...
Benefits of high-protein weight loss diets
High-protein diets, often with carbohydrate restriction, are quite popular among overweight Americans pursuing strategies for weight control. Recently, clinical trials have evaluated the anthropometric and metabolic effects of these diets. A study focusing on the impact of high-protein diets on energy expenditure and satiety, weight loss, body composition, cardiovascular risk, lycemic control, and potential detrimental consequences of high-protein intake found that diets moderately increased in protein and modestly restricted in carbohydrate and fat, particularly saturated fat, may have beneficial effects on body weight, body composition, and associated metabolic parameters.
Read more ...
Directory of Special Food Lists
List of Extra-Lean High-Protein Foods
The foods in lists below are classified as "extra-lean" according to USDA and FDA standards:
containing less than 5 g total fat, less than 2 g saturated fat, and less than 95 mg cholesterol per 100 grams (3.5 oz) of food weight.
| Protein |
Fat |
S. Fat |
Chol. |
| Extra Lean High Protein Foods (100 g) |
| 33.3 |
4.7 |
1.1 |
84 |
| Chicken, breast, coated, baked or fried, prepared with skin, skin/coating not eaten |
| 33.3 |
4.7 |
1.1 |
84 |
| Chicken, breast, fried, no coating, skin not eaten |
| 33.3 |
4.7 |
1.1 |
84 |
| Chicken, breast, coated, baked or fried, prepared skinless, coating not eaten |
| 31.2 |
4.4 |
1.0 |
80 |
| Sturgeon, smoked |
| 31.1 |
1.9 |
1.0 |
79 |
| Beef, dried, chipped, uncooked |
| 30.8 |
3.5 |
1.0 |
84 |
| Chicken, breast, roasted, broiled, or baked, skin not eaten |
| 30.8 |
3.5 |
1.0 |
84 |
| Chicken, breast, skin not eaten |
| 29.8 |
2.6 |
1.0 |
78 |
| Venison/deer steak, cooked |
| 29.8 |
3.2 |
1.0 |
69 |
| Turkey, light meat, roasted, skin not eaten |
| 29.8 |
3.2 |
1.0 |
69 |
| Turkey, light meat, cooked, skin not eaten |
| 29.6 |
1.2 |
0.3 |
57 |
| Tuna, fresh, steamed or poached |
| 29.6 |
2.1 |
0.5 |
95 |
| Octopus, steamed |
| 29.3 |
5.0 |
1.7 |
76 |
| Turkey, light or dark meat, smoked, cooked, skin not eaten |
| 29.2 |
5.0 |
1.6 |
76 |
| Turkey, light and dark meat, roasted, skin not eaten |
| 29.2 |
1.0 |
0.3 |
78 |
| Moose, cooked |
| 29.1 |
4.3 |
1.2 |
67 |
| Turkey, light meat, breaded, baked or fried, skin not eaten |
| 28.7 |
3.0 |
0.8 |
76 |
| Chicken, breast, stewed, skin not eaten |
| 28.5 |
3.0 |
0.8 |
75 |
| Chicken or turkey pate with vegetables, diet |
| 28.4 |
2.4 |
0.9 |
82 |
| Bison, cooked |
| 28.2 |
4.4 |
1.3 |
77 |
| Armadillo, cooked |
| 28.1 |
3.8 |
1.7 |
41 |
| Beef, bacon, cooked, lean only eaten |
| 27.9 |
4.8 |
1.6 |
78 |
| Pork, tenderloin, cooked |
| 27.8 |
4.3 |
1.3 |
76 |
| Wild pig, smoked |
| 27.3 |
4.0 |
0.8 |
53 |
| Tuna, fresh, baked or broiled |
| 27.3 |
4.0 |
0.8 |
53 |
| Tuna, fresh, cooked |
| 27.0 |
3.0 |
0.9 |
75 |
| Goat, boiled |
| 27.0 |
3.0 |
0.9 |
75 |
| Goat, baked |
| 27.0 |
3.0 |
0.9 |
75 |
| Goat ribs, cooked |
| Protein |
Fat |
S. Fat |
Chol. |
| Extra Lean High Protein Foods (100 g) |
| 26.5 |
4.5 |
1.1 |
73 |
| Goat, fried |
| 26.3 |
2.9 |
0.4 |
41 |
| Fish, steamed |
| 26.3 |
1.2 |
0.4 |
65 |
| Conch, baked or broiled |
| 25.5 |
0.8 |
0.2 |
30 |
| Tuna, canned, water pack |
| 25.5 |
0.8 |
0.2 |
30 |
| Tuna, canned, NS as to oil or water pack |
| 25.4 |
1.8 |
0.4 |
82 |
| Octopus, smoked |
| 25.2 |
1.0 |
0.2 |
77 |
| Haddock, smoked |
| 24.9 |
4.3 |
0.7 |
65 |
| Salmon, dried |
| 24.9 |
4.3 |
0.7 |
65 |
| Salmon, steamed or poached |
| 24.5 |
4.8 |
1.4 |
62 |
| Mullet, steamed or poached |
| 24.4 |
0.9 |
0.1 |
49 |
| Pike, steamed or poached |
| 24.0 |
2.5 |
0.6 |
37 |
| Fish, canned |
| 23.9 |
0.9 |
0.2 |
72 |
| Haddock, steamed or poached |
| 23.6 |
4.4 |
0.8 |
56 |
| Mussels, steamed or poached |
| 23.6 |
3.4 |
0.8 |
65 |
| Porgy, steamed or poached |
| 23.6 |
0.4 |
0.1 |
72 |
| Frog legs, steamed |
| 23.6 |
1.5 |
0.4 |
60 |
| Flounder, steamed or poached |
| 23.5 |
4.3 |
1.1 |
55 |
| Salmon, cooked |
| 23.4 |
1.0 |
0.2 |
45 |
| Tuna, fresh, raw |
| 23.3 |
1.2 |
0.3 |
77 |
| Fish, cooked |
| 23.3 |
2.0 |
0.3 |
52 |
| Ocean perch, steamed or poached |
| 23.2 |
1.7 |
0.3 |
85 |
| Whiting, steamed or poached |
| 23.0 |
2.5 |
0.6 |
51 |
| Sea bass, steamed or poached |
| 22.5 |
4.0 |
1.4 |
77 |
| Croaker, steamed or poached |
| 22.5 |
3.7 |
0.7 |
46 |
| Pike, baked or broiled |
| 22.4 |
0.8 |
0.1 |
46 |
| Cod, steamed or poached |
| 22.3 |
3.1 |
0.6 |
89 |
| Smelt, steamed or poached |
| 22.1 |
3.3 |
1.6 |
65 |
| Venison/deer with gravy (mixture) |
| 22.1 |
3.7 |
0.7 |
66 |
| Haddock, baked or broiled |
| 22.1 |
3.7 |
0.7 |
66 |
| Haddock, cooked |
| 22.0 |
4.2 |
0.9 |
56 |
| Flounder, cooked |
| Protein |
Fat |
S. Fat |
Chol. |
| Extra Lean High Protein Foods (100 g) |
| 22.0 |
4.2 |
0.9 |
56 |
| Flounder, baked or broiled |
| 21.9 |
3.4 |
0.7 |
73 |
| Fish, baked or broiled |
| 21.8 |
4.8 |
0.8 |
49 |
| Ocean perch, baked or broiled |
| 21.8 |
4.8 |
0.8 |
49 |
| Ocean perch, cooked |
| 21.4 |
4.4 |
0.8 |
78 |
| Whiting, cooked |
| 21.4 |
4.4 |
0.8 |
78 |
| Whiting, baked or broiled |
| 21.1 |
2.9 |
0.7 |
64 |
| Chicken or turkey teriyaki (chicken or turkey with soy-based sauce) |
| 20.9 |
3.6 |
0.6 |
43 |
| Cod, baked or broiled |
| 20.5 |
1.2 |
0.3 |
89 |
| Crab, canned |
| 20.3 |
0.6 |
0.1 |
71 |
| Lobster, cooked |
| 20.3 |
0.6 |
0.1 |
71 |
| Lobster, steamed or boiled |
| 20.3 |
0.6 |
0.1 |
71 |
| Lobster, without shell, steamed or boiled |
| 20.3 |
0.6 |
0.1 |
71 |
| Lobster, canned |
| 20.2 |
3.9 |
0.6 |
40 |
| Scallops, baked or broiled |
| 19.8 |
3.0 |
1.7 |
76 |
| Lobster, baked or broiled |
| 19.6 |
3.8 |
1.3 |
67 |
| Turkey ham, sliced, extra lean, prepackaged or deli, luncheon meat |
| 19.4 |
3.8 |
1.1 |
49 |
| Mullet, raw |
| 19.3 |
4.2 |
0.6 |
45 |
| Stewed codfish, Puerto Rican style |
| 18.9 |
2.7 |
0.6 |
52 |
| Porgy, raw |
| 18.8 |
1.2 |
0.3 |
48 |
| Flounder, raw |
| 18.7 |
4.7 |
0.9 |
25 |
| Fish, smoked |
| 18.7 |
2.5 |
0.8 |
50 |
| Chicken in butter sauce with potatoes and vegetable |
| 18.6 |
1.6 |
0.2 |
42 |
| Ocean perch, raw |
| 18.5 |
4.6 |
1.5 |
38 |
| Ham, smoked or cured, canned, lean only eaten |
| 18.3 |
4.3 |
0.9 |
23 |
| Salmon, smoked |
| 17.9 |
0.7 |
0.1 |
43 |
| Cod, dried, salted, salt removed in water |
| 17.8 |
0.9 |
0.2 |
58 |
| Fish, raw |
| 17.6 |
0.7 |
0.1 |
43 |
| Cod, smoked |
| 17.5 |
3.8 |
0.7 |
67 |
| Gefilte fish |
| 17.5 |
4.0 |
1.5 |
42 |
| Beef with gravy (mixture) |
| 17.5 |
4.8 |
1.5 |
72 |
| Turkey ham |
| Protein |
Fat |
S. Fat |
Chol. |
| Extra Lean High Protein Foods (100 g) |
| 17.3 |
2.7 |
0.7 |
52 |
| Chicken or turkey with stuffing (mixture) |
| 17.3 |
2.9 |
0.9 |
48 |
| Ham, sliced, extra lean, prepackaged or deli, luncheon meat |
| 17.3 |
2.9 |
0.9 |
48 |
| Ham, luncheon meat, chopped, minced, pressed, spiced, lowfat |
| 17.1 |
1.7 |
0.5 |
43 |
| Turkey or chicken breast, prepackaged or deli, luncheon meat |
| 16.8 |
2.4 |
0.6 |
52 |
| Chicken or turkey and rice with soy-based sauce (mixture) |
| 16.7 |
4.3 |
1.6 |
43 |
| Meat with gravy, NS as to type of meat (mixture) |
| 16.3 |
4.3 |
1.2 |
68 |
| Turkey pastrami |
| 16.2 |
3.1 |
0.5 |
32 |
| Scallops, steamed or boiled |
| 16.0 |
1.2 |
0.1 |
42 |
| Clams, canned |
| 15.8 |
1.2 |
0.1 |
42 |
| Clams, steamed or boiled |
| 15.8 |
4.5 |
1.4 |
34 |
| Honey loaf |
| 15.7 |
3.0 |
0.6 |
39 |
| Fish with tomato-based sauce (mixture) |
| 15.6 |
3.5 |
1.1 |
38 |
| Turkey with gravy (mixture) |
| 15.5 |
2.8 |
1.0 |
44 |
| Frankfurter or hot dog, meat & poultry, lowfat |
| 15.3 |
4.9 |
1.0 |
31 |
| Chicken fillet, (broiled), sandwich, on whole wheat roll, with lettuce, tomato and spread |
| 15.0 |
3.4 |
1.3 |
33 |
| Beef and potatoes, no sauce (mixture) |
| 14.9 |
4.8 |
1.4 |
35 |
| Beef burgundy (beef bourguignonne) |
| 14.8 |
3.9 |
0.9 |
40 |
| Bouillabaisse |
| 14.7 |
4.9 |
2.0 |
56 |
| Veal with cream sauce (mixture) |
| 14.7 |
5.0 |
1.8 |
46 |
| Ham or pork with gravy (mixture) |
| 14.1 |
3.5 |
1.0 |
31 |
| Turkey sandwich, with gravy |
| 14.0 |
1.2 |
0.3 |
32 |
| Sole with vegetable (diet frozen meal) |
| 13.2 |
4.6 |
1.4 |
34 |
| Beef goulash |
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