Updated: July 25, 2013

1. Chicken, light meat only

Amount: 4 ounces, cooked

Protein (g): 35.1

Fat (g): 5.1

Calories: 196

2. Sirloin top steak, broiled, lean only

Amount: 4 ounces, cooked

Protein (g): 34.4

Fat (g): 9.1

Calories: 229

3. Tuna, bluefin, fresh, baked, broiled

Amount: 4 ounces, cooked

Protein (g): 33.9

Fat (g): 7.1

Calories: 209

4. Trout, rainbow, fresh, farmed, baked, broiled

Amount: 4 ounces, cooked

Protein (g): 27.5

Fat (g): 8.2

Calories: 192

5. Tuna, canned, solid light in water

Amount: 4 ounces, drained

Protein (g): 26

Fat (g): 1

Calories: 120

6. Salmon, fresh, Atlantic farmed, baked, broiled

Amount: 4 ounces, cooked

Protein (g): 25

Fat (g): 14

Calories: 234

7. Tofu, raw, firm

Amount: 1/2 cup

Protein (g): 19.9

Fat (g): 11

Calories: 183

8. Boca Burger, Vegan

Amount: 1 patty

Protein (g): 18

Fat (g): 2.5

Calories: 130

9. Soybeans, green, boiled, drained

Amount: 1/2 cup

Protein (g): 11.1

Fat (g): 5.8

Calories: 127

10. Milk, fat free

Amount: 8 ounces

Protein (g): 8.4

Fat (g): 0.4

Calories: 86

11. Peanut butter, creamy

Amount: 2 tablespoons

Protein (g): 7.9

Fat (g): 16

Calories: 188

12. Black beans, canned

Amount: 1/2 cup

Protein (g): 7

Fat (g): 0

Calories: 80

13. Egg, hard boiled

Amount: 1 large

Protein (g): 6.2

Fat (g): 5

Calories: 74

14. Turkey breast, deli, skinless

Amount: 1 ounce, sliced

Protein (g): 6

Fat (g): <2

Calories: 25

15. Egg, white only

Amount: 1 large

Protein (g): 3.5

Fat (g): 0

Calories: 17

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