10W – Protein Choices

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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

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