Protein Content, Carbs and Fat of Top Bodybuilding Foods

      
























    Lamb ( raw unless otherwise noted)







    Pork (raw, unless otherwise noted)
















Chicken, Turkey and Poultry (raw unless otherwise noted)
Click here for more on Chicken




















Eggs (raw unless otherwise noted)









Seafood (raw unless otherwise noted)



































Dairy

Cheese

















Milk













Yogurt











Flex Magazine/BSN Nutritionals
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Protein Content, Carbs and Fat Content of Chicken, Steak, Seafood.

Protein Content of Common Bodybuilding Foods
Do you want to know how much protein is found in chicken, steak, seafood, and beef? Most of the
high protein bodybuilding foods are listed  for protein content, carb content and fat content. Use
this guide to  see if you are consuming the right combination of protein, carbs and fat. Most
bodybuilders  use a protein supplement in addition to whole foods to meet their daily protein
requirement. If you are interested in protein supplements, see our protein page or go directly to
discount bodybuilding supplements.
Highly recommended Protein
powder supplements:
Whey Protein
Casein Protein
Egg Protein
Soy protein
Rice Protein

Top Rated Supplements:

BSN Syntha-6 Premium
Optimum Nutrition Whey Gold
EAS
MuscleTech NitroTech
Cytosport Muscle Milk
Higher Power whey Protein
IDS Liquid Whey
Supplement Direct Whey Protein
SciFit  Whey  Protein
Meat
 Calories
 Protein
 Carbs
 Fat
8 ounce beef brisket
352
48
0
17
8 ounces corned beef
448
32
0
34
8 ounce flank steak
352
48
0
16
4 ounces ground beef  95% lean
152
24
0
6
4 ounces ground beef  90% lean
196
24
0
11
4 ounces ground beef  85% lean
240
20
0
17
4 ounces ground beef  80% lean
284
20
0
22
4 ounces ground beef  75% lean
328
16
0
28
4 ounces ground beef  70% lean
372
16
0
34
1 ounce beef jerky
116
9
3
7
8 ounce beef liver
312
48
0
8
8 ounce porterhouse steak
560
43
0
42
3 large beef ribs
474
34
0
37
4 ounce roast beef
106
14
1
5
8 ounce top sirloin
456
48
0
29
8 ounce T-bone steak  
496
44
0
35
8 ounce tenderloin
560
48
0
25
Lamb
Calories
Protein
Carbs
Fat
4 ounces ground lamb
320
20
0
27
8 ounces lamb chops
472
40
0
32
8 ounce leg of lamb
472
40
0
32
Pork
Calories
Protein
Carbs
Fat
3 slices bacon
311
8
0
31
1 large pork chop
205
20
0
13
4 ounces ground pork
300
20
0
24
8 ounces cured ham
464
48
0
30
4 ounces smoked deli ham
186
21
1
11
1 rack baby back ribs (roasted)
810
53
0
65
1 Italian sausage
391
16
1
35
1 link smoked sausage
265
15
1
22
8 ounce pork tenderloin
312
48
0
12
Chicken
Calories
Protein
Carbs
Fat
6 ounce chicken breast
185
39
0
2
4 ounce chicken breast deli meat
95
21
0
1
1 chicken thigh
82
14
6
3
6 chicken wings
366
34
0
22
1 Cornish game hen (roasted)
295
51
0
9
6 oz duck, domesticated       
(Meat only)
226
31
0
10
4 ounces ground ostrich meat
188
23
0
10
6 ounce turkey breast
189
42
0
1
4 ounces turkey deli meat
104
22
2
0
4 ounces ground turkey
170
20
0
9
1 ounce turkey jerky
101
19
1
1
Egg
Calories
Protein
Carbs
Fat
1 whole large egg
74
6
0
5
1 whole extra-large egg
85
7
0
6
1 whole jumbo egg
96
8
0
6
1 large egg white
17
4
0
0
Seafood
Calories
Protein
Carbs
Fat
6 ounce bass
194
32
0
6
6 ounce catfish
230
26
0
13
6 medium clams
66
11
2
1
6 ounce cod
140
30
0
1
1 crabcake
160
11
5
10
1 Alaskan king crab leg
144
31
0
1
6 ounce flounder
154
32
2
3
6 ounce haddock
148
32
0
1
6 ounce halibut
188
36
0
4
1 medium lobster
135
28
1
1
6 ounce mackerel
268
34
0
13
6 medium mussels
84
11
4
2
6 medium oysters
57
6
3
2
6 ounces salmon (Atlantic)
312
34
0
18
1 can sardines (in oil, drained)
191
23
0
11
6 ounces scallops
150
28
0
2
6 ounces sea bass
164
32
0
3
6 ounce sole
154
32
0
2
4 ounces shrimp
120
23
1
2
6 ounce swordfish
206
34
0
7
6 ounce trout
252
36
0
11
1 can white tuna (in water)
220
41
0
5
1 can light tuna (in water)
191
42
0
1
6 ounce whitefish
228
32
0
10
Cheese
Calories
Protein
Carbs
Fat
1 slice low-fat American cheese
38
5
1
1
1 slice cheddar cheese
113
7
0
9
8 ounces low-fat cottage cheese
(1%)
163
28
6
2
8 ounces cottage cheese
(small curd)
232
28
6
10
1 slice low-fat Monterey Jack
88
8
0
6
1 ounces mozzarella, part skim
72
7
1
5
1 slice provolone cheese
98
7
1
7
1 slice low-fat Swiss cheese
50
8
1
1
Milk Product
Calories
Protein
Carbs
Fat
8 ounces nonfat milk
83
8
12
0
8 ounces low-fat milk (1%)
102
8
12
2
8 ounces reduced fat milk (2%)
122
8
11
5
8 ounces whole milk (3.25%)
146
8
11
8
1 tbsp.nonfat sour cream
11
0
2
0
1 tbsp.reduced fat sour cream
20
0
1
2
Yogurt
Calories
Protein
Carbs
Fat
8 ounces nonfat yogurt (fruit)
213
10
43
0
8 ounces low-fat yogurt (fruit)
225
9
42
3
8 ounces low-fat yogurt (plain)
143
12
16
4

Protein in Beef, Steak, Chicken, Eggs, Fish