[styled_table]
| Protein Source | Serving Size | Calories | Grams Protein | |
| 1 % cottage cheese | 1 | Cup | 160 | 24 |
| 2 % cottage cheese (low fat) | 1 | Cup | 200 | 30 |
| Cottage cheese (fat free) | 1 | Cup | 160 | 28 |
| Cottage Cheese Dry Curd | 1 | Cup | 105 | 24 |
| Bass, Freshwater, Dry Heat | 4 | Oz | 165 | 28 |
| Bass, Striped, Dry Heat | 4 | Oz | 140 | 25 |
| Cheddar, Shredded, Fat Free, | 0.25 | Cup | 45 | 10 |
| Cheddar, Shredded, 94% Fat Free | 0.25 | Cup | 50 | 8 |
| Cheese, Colby/Mozzarella | 4 | Oz | 440 | 28 |
| Mozzarella Shredded, Fat Free | 0.25 | Cup | 50 | 9 |
| Chicken Breast (Hormel/Can) | 1 | Can | 150 | 30 |
| Chicken Breast (Skinless) | 4 | Oz | 120 | 26 |
| Chicken (Leg W/ Skin & Bone) | 1 | Piece | 265 | 30 |
| Chicken (Thigh W/ Skin & Bone) | 1 | Piece | 153 | 16 |
| Chicken (Leg & Thigh W/ Skin & Bone) | 1 | Piece | 418 | 45 |
| Cod, Atlantic, Dry Heat (Dry Heat) | 4 | Oz | 119 | 25 |
| Crab, Alaska King, Moist Heat | 4 | Oz | 109 | 23 |
| Crab, Blue, Moist Heat | 4 | Oz | 116 | 23 |
| Egg White | 3 | Piece | 51 | 11 |
| Egg, Whole | 3 | Piece | 225 | 20 |
| Egg Beaters | 1 | Cup | 120 | 24 |
| Flounder, Dry Heat | 4 | Oz | 132 | 28 |
| Haddock, Dry Heat | 4 | Oz | 127 | 28 |
| Halibut, Dry Heat | 4 | Oz | 159 | 31 |
| Ham 96% Fat Free | 4 | Oz | 140 | 18 |
| Ham, Dark Meat, Canned | 4 | Oz | 120 | 20 |
| Hamburger, (10 % Fat) | 4 | Oz | 225 | 29 |
| Hamburger, (15 % Fat) | 4 | Oz | 272 | 29 |
| Hamburger, (20 % Fat) | 4 | Oz | 280 | 20 |
| Hamburger, (27 % Fat) | 4 | Oz | 331 | 27 |
| Lamb, Shoulder | 4 | Oz | 352 | 14 |
| Lobster, Northern, Moist Heat | 4 | Oz | 111 | 23 |
| Mahi Mahi | 4 | Oz | 97 | 21 |
| Orange Roughy, Dry Heat | 4 | Oz | 101 | 21 |
| Perch, Dry Heat | 4 | Oz | 132 | 28 |
| Perch, Ocean/Atlantic, Dry Heat | 4 | Oz | 137 | 28 |
| Pork, Sirloin, Lean W/ Fat | 4 | Oz | 400 | 25 |
| Salmon, Atlantic, Dry Heat | 4 | Oz | 208 | 29 |
| Shrimp, Moist Heat | 4 | Oz | 112 | 24 |
| Steak, Bottom Round | 4 | Oz | 237 | 36 |
| Steak, Brisket (Flat Half) | 4 | Oz | 252 | 36 |
| Steak, Chuck, Arm | 4 | Oz | 244 | 37 |
| Steak, Chuck, Blade | 4 | Oz | 284 | 35 |
| Steak, Eye Round | 4 | Oz | 191 | 33 |
| Steak, Flank | 4 | Oz | 235 | 31 |
| Steak, New York Strip | 4 | Oz | 200 | 30 |
| Steak, Porterhouse | 4 | Oz | 247 | 32 |
| Steak, Rib Eye | 4 | Oz | 255 | 32 |
| Steak, Round Tip | 4 | Oz | 209 | 35 |
| Steak, Shank (Crosscuts) | 4 | Oz | 228 | 39 |
| Steak, T-Bone | 4 | Oz | 243 | 32 |
| Steak, Tenderloin | 4 | Oz | 239 | 31 |
| Steak, Top Loin | 4 | Oz | 235 | 32 |
| Steak, Top Round | 4 | Oz | 204 | 36 |
| Steak, Top Sirloin | 4 | Oz | 220 | 35 |
| Steak, Tyson Seasoned Beef Strips | 4 | Oz | 187 | 27 |
| Taco/Burrito Meat/Smart Ground | 1 | Cup | 192 | 30 |
| Trout, Dry Heat | 4 | Oz | 215 | 31 |
| Tuna, Low Sodium, Canned | 1 | Can | 175 | 39 |
| Tuna, Water, Canned | 1 | Can | 150 | 32 |
| Tuna, White / Lo Salt, Can (1 Can / 5 Oz) | 1 | Can | 175 | 37 |
| Tuna, White, Can (1 Can / 5 Oz) | 1 | Can | 175 | 40 |
| Tuna, Fillet/Steak | 4 | Oz | 176 | 32 |
| Turkey Breast (Skinless) | 4 | Oz | 214 | 32 |
| Turkey Breast (Canned) | 1 | Can | 175 | 28 |
| Turkey Brst/Oven Roast – 89% Ff | 4 | Oz | 100 | 16 |
| Venison / Antelope | 4 | Oz | 179 | 34 |
| Walleye | 4 | Oz | 135 | 28 |
| Almonds | 1 | Oz | 170 | 6 |
| Michael Angelo Lasagna W/ Meat | 1 | Cup | 294 | 24 |
| Beans, Pinto (Dry) | 0.25 | Cup | 150 | 10 |
| Broccoli, Fresh | 1 | Cup | 24 | 3 |
| Chickpeas / Garbanzo Beans | 0.25 | Cup | 170 | 10 |
| Kidney Beans (Dry) | 0.25 | Cup | 160 | 11 |
| Lentil (Cooked) | 0.5 | Cup | 115 | 9 |
| Milk (2%) | 8 | Oz | 140 | 10 |
| Milk (1%) | 8 | Oz | 110 | 9 |
| Milk, Skim | 8 | Oz | 86 | 8 |
| Soybeans (Boiled) | 0.5 | Cup | 127 | 11 |
| Soy Milk (Tris) | 1 | Cup | 90 | 3 |
| Soy Milk (Sylvia) | 1 | Cup | 100 | 6 |
| Wheat Germ | 2 | Tblsp | 50 | 4 |
| Yogurt, Fat Free | 8 | Oz | 110 | 11 |
| Yogurt, Nonfat, Lite | 8 | Oz | 90 | 8 |
| Yogurt, Fat Free, Lite | 6 | Oz | 90 | 6 |
| Yogurt,Yoplait Original/99% Fat Free | 6 | Oz | 180 | 6 |
[/styled_table]
