The minimum recommended protein requirement is 1/3 of your body weight measured in pounds in grams of protein per day. So, if you weigh 140lbs., your requirement is 47 grams per day. This should be spread out during the day - not eaten at one meal! If you are trying to loose weight, please complete the Body Type Quiz to determine the right amount of protein for your body type. Athletes can consume between 1/2 - 1 times their body weight in protein grams per day.
| Serving Size | Calories | Carbohydrates (Grams) | Protein (Grams) | |
| Alfalfa Seeds, sprouted, raw | 1 Cup | 10 | 1 | 1 |
| Almonds, slivered | 1 Cup | 795 | 28 | 27 |
| Almonds, whole | 1 OZ | 165 | 6 | 6 |
| Dried Apples | 10 Rings | 155 | 42 | 1 |
| Apple, 2 per pound size | 1 Apple | 125 | 32 | 0 |
| Apple, 3 per pound size | 1 Apple | 80 | 21 | 0 |
| Dried Apricots | 1 Cup | 310 | 80 | 5 |
| Apricots | 3 Apricot | 50 | 12 | 1 |
| Artichokes | 1 Artichoke | 55 | 12 | 3 |
| Asparagus, fresh, cut up | 1 Cup | 50 | 9 | 5 |
| Asparagus, fresh | 4 Spears | 15 | 3 | 2 |
| Avocado's, California | 1 Avocado | 305 | 12 | 4 |
| Avocado's, Florida | 1 Avocado | 340 | 27 | 5 |
| B | ||||
| Banana's | 1 Banana | 105 | 27 | 1 |
| Banana's, sliced | 1 Cup | 140 | 35 | 2 |
| Bean Sprouts | 1 Cup | 30 | 6 | 3 |
| Beef Roast, eye of round lean | 2.6 OZ | 135 | 0 | 22 |
| Beef Rib Roast, lean | 2.2 OZ | 150 | 0 | 17 |
| Beef Steak, Sirloin, lean, broiled | 2.5 OZ | 150 | 0 | 22 |
| Beef Steak, Bottom Round, lean | 2.8 OZ | 175 | 0 | 25 |
| Beef Liver, fried | 3 OZ | 185 | 7 | 23 |
| Beets, whole, cooked and drained | 2 Beets | 30 | 7 | 1 |
| Black-Eyed Peas, cooked | 1 Cup | 190 | 35 | 13 |
| Food Description | Serving Size | Calories | Carbohydrates (Grams) | Protein (Grams) |
| Black Beans, cooked | 1 Cup | 225 | 41 | 15 |
| Blackberries | 1 Cup | 75 | 18 | 1 |
| Blueberries | 1 Cup | 80 | 20 | 1 |
| Brazil Nuts | 1 OZ | 185 | 4 | 4 |
| Broccoli, fresh, raw | 1 Spear | 40 | 8 | 4 |
| Broccoli, fresh, cooked and drained | 1 Cup | 45 | 9 | 5 |
| Broccoli, fresh, cooked and drained | 1 Spear | 50 | 10 | 5 |
| Brussels Sprouts, fresh, cooked | 1 Cup | 60 | 13 | 4 |
| Butter | 1 TBSP | 100 | 0 | 0 |
| C | ||||
| Cabbage, Bak Choi, cooked | 1 Cup | 20 | 3 | 3 |
| Cabbage, common, cooked | 1 Cup | 30 | 7 | 1 |
| Cabbage, common, raw | 1 Cup | 15 | 4 | 1 |
| Cabbage, Savoy, raw | 1 Cup | 20 | 4 | 1 |
| Cabbage, Red, raw | 1 Cup | 20 | 4 | 1 |
| Cantaloupe | 1/2 Melon | 95 | 22 | 2 |
| Carrot's, fresh, cooked | 1 Cup | 70 | 16 | 2 |
| Carrot's, whole, raw | 1 Carrot | 30 | 7 | 1 |
| Cashew Nut's, dry roasted, salted | 1 OZ | 165 | 9 | 4 |
| Cauliflower, fresh, cooked | 1 Cup | 30 | 6 | 2 |
| Cauliflower, fresh, raw | 1 Cup | 25 | 5 | 2 |
| Food Description | Serving Size | Calories | Carbohydrates (Grams) | Protein (Grams) |
| Celery, fresh | 1 Cup | 20 | 4 | 1 |
| Celery, fresh | 1 Stalk | 5 | 1 | 0 |
| Cheese Burger, 4 OZ patty | 1 Sandwich | 525 | 40 | 30 |
| Cherries, fresh, raw | 10 cherries | 500 | 11 | 1 |
| Chicken Liver, cooked | 1 Liver | 30 | 0 | 5 |
| Chicken Breast, batter fried | 4.9 OZ | 365 | 13 | 35 |
| Chicken Leg, batter fried | 2.5 OZ | 195 | 6 | 16 |
| Chicken Breast, roasted | 3 OZ | 140 | 0 | 27 |
| Chicken Leg, roasted | 1.6 OZ | 75 | 0 | 12 |
| Chickpeas, cooked, drained | 1 Cup | 270 | 45 | 15 |
| Clams, fresh | 3 OZ | 65 | 2 | 11 |
| Corn on the cob, no salt, no butter | 1 Ear | 85 | 19 | 3 |
| Cucumber, with peel | 6 slices | 5 | 1 | 0 |
| D | ||||
| Dates | 10 Dates | 230 | 61 | 2 |
| Doughnuts, cake type, plain | 1 Doughnut | 210 | 24 | 3 |
| Duck, flesh only (no skin) | 1/2 Duck | 445 | 0 | 52 |
| E | ||||
| Eggplant, cooked, steamed | 1 Cup | 25 | 6 | 1 |
| Eggs, fried | 1 Egg | 90 | 1 | 6 |
| Eggs, hard boiled | 1 Egg | 75 | 1 | 6 |
| F | ||||
| Fig's, dried | 10 figs | 475 | 122 | 6 |
| Food Description | Serving Size | Calories | Carbohydrates (Grams) | Protein (Grams) |
| Fish Sandwich, with cheese | 1 Sandwich | 420 | 39 | 16 |
| Flounder or Sole, baked with butter | 3 OZ | 120 | 0 | 16 |
| Flounder or Sole, baked with out butter | 3 OZ | 80 | 0 | 16 |
| G | ||||
| Gin, Rum, Vodka, Whiskey 80 proof | 1.5 Fluid OZ | 95 | 0 | 0 |
| Gin, Rum, Vodka, Whiskey 90 proof | 1.5 Fluid OZ | 110 | 0 | 0 |
| Grapefruit | 1/2 Fruit | 40 | 10 | 1 |
| Grapes | 10 Grapes | 40 | 10 | 0 |
| Ground Beef, lean, broiled | 3 OZ | 230 | 0 | 21 |
| Ground Beef, regular, broiled | 3 OZ | 245 | 0 | 21 |
| H | ||||
| Haddock, breaded, fried | 3 OZ | 175 | 7 | 17 |
| Halibut, broiled, with butter | 3 OZ | 140 | 0 | 20 |
| Hamburger, 4 OZ patty | 1 Sandwich | 445 | 38 | 25 |
| Honey Dew Melon | 1/10th melon | 45 | 12 | 1 |
| K | ||||
| Kiwifruit | 1 Kiwi | 45 | 11 | 1 |
| Kohlrabi, cooked, drained | 1 Cup | 50 | 11 | 3 |
| L | ||||
| Lamb Rib, lean, roasted | 2 OZ | 130 | 0 | 15 |
| Lamb Chops, Arm, lean, braised | 1.7 OZ | 135 | 7 | 13 |
| Lamb Chops, Loin, lean, broiled | 2.3 OZ | 140 | 0 | 19 |
| Lamb Leg, lean, roasted | 2.6 OZ | 140 | 0 | 20 |
| Lemons | 1 Lemon | 15 | 5 | 1 |
| Food Description | Serving Size | Calories | Carbohydrates (Grams) | Protein (Grams) |
| Lettuce, Crisphead | 1 Head | 70 | 11 | 5 |
| Loose Leaf Lettuce | 1 Cup | 10 | 2 | 1 |
| Lima Beans, cooked drained | 1 Cup | 260 | 49 | 16 |
| M | ||||
| Mango's | 1 Mango | 135 | 35 | 1 |
| Mushrooms, raw | 1 Cup | 20 | 3 | 1 |
| N | ||||
| Nectarines | 1 Nectarine | 65 | 16 | 1 |
| O | ||||
| Ocean Perch, batter fried | 1 Fillet | 185 | 7 | 16 |
| Okra Pods, cooked | 8 Pods | 25 | 6 | 2 |
| Onion, raw, chopped | 1 Cup | 55 | 12 | 2 |
| Onion, cooked | 1 Cup | 60 | 13 | 2 |
| Spring Onions | 6 Onions | 10 | 2 | 1 |
| Oranges | 1 Orange | 60 | 15 | 1 |
| Oysters | 1 Cup | 160 | 8 | 20 |
| P | ||||
| Papaya's | 1 Cup | 65 | 17 | 1 |
| Parsley | 10 Sprigs | 5 | 1 | 0 |
| Parsnips, cooked | 1 Cup | 125 | 30 | 2 |
| Peaches | 1 Peach | 35 | 10 | 1 |
| Food Description | Serving Size | Calories | Carbohydrates (Grams) | Protein (Grams) |
| Pears, Bartlett | 1 Pear | 100 | 25 | 1 |
| Pear, Bosc | 1 Pear | 85 | 21 | 1 |
| Peppers, Hot Green Chili's | 1 Pepper | 20 | 4 | 1 |
| Peppers, Hot Red Chili's | 1 Pepper | 20 | 4 | 1 |
| Green Peppers | 1 Pepper | 15 | 3 | 0 |
| Red Peppers | 1 Pepper | 15 | 3 | 0 |
| Pineapple, diced | 1 Cup | 75 | 19 | 1 |
| Pinto Beans | 1 Cup | 265 | 49 | 15 |
| Plantains, cooked | 1 Cup | 180 | 48 | 1 |
| Plantains, raw | 1 Plantain | 220 | 57 | 2 |
| Plums, 1-1/2 diameter | 1 Plum | 15 | 4 | 0 |
| Plums, 2-1/8 diameter | 1 Plum | 35 | 9 | 1 |
| Popcorn, air popped | 1 Cup | 30 | 3 | 1 |
| Popcorn, popped in oil | 1 Cup | 55 | 3 | 1 |