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Protein Chart | Good Sources Of Protein

Whatever your fitness goals are, whether it be to building muscle or losing a a bit of body fat,it's important that you consume foods high in protein for an effective calorie controlled low fat high protein diet Protein is an essential nutrient that is important to your health.

Protein consists of chains of amino acids that are used by our bodies to grow muscles, hair, nails, skin and internal organs.

Below you will find some useful protein charts showing you the foods that contain the highest amount of protein as well as their total fat and calorie content per 100 grams.

These charts are great for constructing a high protein diet plan.

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  Here are quick links to help you easily navigate to the protein content of a particular food
  Meats - Chicken, Turkey, Beef, Pork
  Fish - Salmon, Tuna
  Dairy & Eggs - Milk, Cheese, Eggs

Meats Protein Chart |   Poultry, Beef, Pork


Meat is best when it is fresh and unprocessed for a good source of protein and essential amino acids. The following chart will show how much protein is in your favourites.

  Food (per 100g) Protein (g) Total Fat (g) Calories
  Chicken Breast (Skinless, Roasted) 30 4 164
  Chicken Breast (Skinless, Fried) 33 5 188
  Chicken Breast (Skinless, Stewed) 29 3 151
  Chicken Leg (Skinless, Roasted) 27 8 190
  Beef Brisket (Trimmed 0" Fat, Braised) 33 8 213
  Beef Flank (Trimmed 0" Fat, Broiled) 29 9 203
  Beef Ground (95% Lean Meat, Baked) 28 6 175
  Beef Round (Trimmed 0" Fat, Roasted) 27 8 188
  Beef Tenderloin (Trimmed 0" Fat Broiled) 29 10 204
  Pork Cured (Extra Lean, Roasted) 23 8 166
  Pork Chops (Broiled) 31 9 209

Fish Protein Chart |   Fish And Other Seafood


Fish is an excellent for increasing your protein intake.It's full of essential fatty acids and Omega-3sBoth, notonly that bu it's low n fat and calories t.The following chart will show how much protein is in your favourites.

  Food (per 100g) Protein (g) Total Fat (g) Calories
  Catfish (Breaded & Fried) 19 13 229
  Haddock (Smoked) 25 3 117
  Pink Salmon (Canned, Drained) 24 6 137
  Chinook Salmon (Smoked) 18 4 118
  Tuna (Canned In Oil, Drained) 29 7 197
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Dairy & Eggs Protein Chart |   Milk, Cheese, Eggs


Dairy can be fairly high in fat , so make sure you choose the low fat cheese or skimmed milk options, Dairy is a great addition to any high protein diet containing a range of vitamins and nutrients.

  Food (per 100g) Protein (g) Total Fat (g) Calories
  Milk, Non-Fat 3 0 35
  Milk, Reduced Fat 3 2 50
  Milk, Full Fat 3 3 60
  Milk (Buttermilk, Dried) 34 6 387
  Cheese, Cheddar 25 33 403
  Cheese, Blue 21 29 353
  Cottage Cheese, low fat 12 2 72
  Cream Cheese, fat free 16 1 105
  Whole Egg (Raw) 13 10 143
  Whole Egg (Hard Boiled) 13 11 155
  Whole Egg (Poached) 13 10 142
  Whole Egg (Scrambled) 11 12 167
  Egg White (Raw) 10 0 48
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