Food Serving size Calories Protein calories from protein 2%milk 8oz 120 8 27
Almonds 1oz 170 6 14
Chicken drumstick 2oz 110 14 51
Chicken thigh 2oz 110 12 43
Chicken breast 3oz 90 18 80
Eggs 1 75 6 34
Egg whites 6 02 24 95
Flounder 4oz 110 22 80
Ground turkey 3oz 110 24 87
Lean ground beef 2oz 45 15 41
Low fat cottage cheese 4oz 00 16 64
Nonfat cottage cheese 6oz 120 22 73
Peanuts 1oz 90 4 18
Plain nonfat yogurt 8oz 120 13 43
Pork 1oz 105 8 31
Porterhouse steak 2oz 123 16 52
Reduced fat Swiss cheese 1oz 90 8 35
Regular cheddar cheese 1oz 110 7 25
Regular ground beef 1oz 88 5 23
Salmon 2oz 100 14 56
Sardines 2oz 120 11 33
Sirloin steak 2oz 115 17 59
Skim milk 8oz 90 9 40
Sunflower seeds 1oz 140 6 17
Tuna 4oz 120 26 87
Turkey breast 3oz 90 20 89
Whole milk 8oz 150 8 21
Whey protein 1 scoop 100 24 96