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List of High Protein Foods

Admin

Administrator. Graeme
Staff member
The list of high protein foods below can help those of you wanting to lose body fat, gain muscle mass or muscle tone, aid recovery after exercise, or for those of you purely adding to your well-balanced diet. An all-round healthy diet is always the best way to go.



QuantityProteinFatSaturated fatCarbohydrateCaloriesProtein/100g
Red Meat
Beef
Top Sirloin Steak85g25.8g5.3g2g015830g
T-Bone Steak85g23.2g7.6g3g016827g
Lean fillet steak28g5.9g2g2g04221g
Lean minced beef85g24.8g6.4g2.9g016429.2g
Veal Loin8522g5.8g2.2g014625.8g
Pork
Pork loin85g24.3g8.2g3g017828.6g
Ground Pork112g20g16g6g023022.4g
Sliced Ham28g4.6g2.4g0.8g1.1g4616.4g
Centre cut bacon15g7g4.5g1.5g07045g
White Meat
Chicken
Chicken Breast140g43g5g1.4g023130.7g
Chicken Thigh (skinless)52g13.5g5.7g1.6g 10926g
Chicken wing (with skin)34g9.1g6.6g1.9g09927g
Turkey
Turkey Breast43g7.3g0.7g0.1g1.8g4517g
Boneless Turkey thigh (skinless)113g23g2.5g1g 12020.4g
Turkey wing (with skin)24g6.6g27.5g3g0.8g055g
Offal
Kidneys (lamb)85g203.1g1g0.8g11623.5g
Kidneys (beef)85g23.2g4.0g0.9g0g13427.3g
Liver (lamb)85g21.7g10.8g4.2g3.2g20225.5g
Liver (beef)85g22.5g4.0g0.1g4.4g14926.4g
Chicken (liver)85g20.5g5.5g1.74g0.7g14024.1g
Fish
Salmon Fillet178g39.3g22g4.5g036722g
Canned Salmon85g16.8g5.1g1.3g011819.8g
Tuna Steak85g25.5g1g0.3g011830g
Tuna canned165g42.1g1.4g0.4g019125.5g
Mackerel fillet88g21g15.7g3.7g023124g
Mackerel canned190g44.1g21g3.5g029623.2g
Trout fillet71g17.2g5.1g1.5g012024.2g
Cod fillet180g41.1g1.5g0.3g018922.8g
Halibut fillet159g42.9g4.7g0.7g022327g
Prawns28g4.8g0.3g002217.1g
Mussels85g20.2g3.8g0.7g6.3g14623.8g
Nuts
Almonds28.3g6g14g1.1g6.1g16321.2g
Dry roasted peanuts28.3g6.7g14.1g2.0g6.1g16623.7g
Cashew nuts28.3g5.2g12.4g2.2g8.5g15618.4g
Pecans28.3g2.6g20.4g1.7g3.9g1969.2g
Walnuts28g4.3g18.3g1.7g3.8g18315.4g
Pistachio28g7.4g16g2g10g19926.4g
Seeds
Sunflower46g9.6g23.7g2g9.2g26920.9g
Pumpkin seeds10g2.7g4.5g0g1.g5727g
Flax seeds26.6g6g9g1g9g14022.6g
Sesame seeds9g1.6g4.5g0.6g2.1g5217.8g
Chia seeds28.3g4.4g8.7g0.9g12.4g13915.5g
Linseed10g2.2g3.2g1.8g 4622g
Cumin seeds21g4g5g0g9g1619g
Poppy seeds17.6g3.2g7.8g0.8g4.2g9418.2g
Fennel seed20g3.0g3.0g0g10g7015g
Dairy and eggs
Hard boiled egg (large)50g6.3g5.3g1.6g0.6g7812.6g
Cheddar cheese28g7g9.3g5.9g0.4g11325g
Cottage cheese113g15.5g2.2g1.4g4.1g10213.7g
Milk (semi skimmed)1 fl oz 30g0.9g0.3g01.5g152.9g
Milk (skimmed)1 fl oz 30g0.9g001.5g112.9g
 
I thought Turkey breast was the highest percentage protein bar none? This says it has only 17/100?

Couldnt see see how a wing would have more protein than the breast?
 
The thing with calorie/macro counting is you need to pick one source/entry and stick to it.

Take for example the humble white potato, there is hundreds of entries in MFP and they are all completely different.

I cross check with Calorie King and USDA, again both very different.

Ive never seen two sources with the macros and cals of a spud that match
 
[MENTION=17825]Davepuppies[/MENTION]; is a very experienced bodybuilder and knows his way around the gym better than most. Not a bad golfer either. Soon enough he'll get used to this forum and fit right in! [MENTION=8557]chocchillimango[/MENTION];
 
i wasn't inferring you were at all, however I am relatively new to this forum, so I still need to decipher the culture etc.

in in saying that, isn't it time someone made a goat reference?

I like this one... can we keep him? :cool:



Dave, we need to assign you a kuncely title.
 
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