BOHICA
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I found this on another board and thought it was great info. Here you go.
Alligator
tail cooked---3 ½ oz---29 grams
Almonds
dry roasted unblanched---1oz---5 grams
Planters---1oz---6 grams
Almond meal---1oz---11 grams
Anchovy
canned in oil---5 pieces---6 grams
Antelope
roasted---3oz---25 grams
Artichokes
boiled---4oz---4 grams
S&W hearts marinated---1/2 cup---2 grams
Asparagus
cooked ---4 spears---2 grams
Avocado
avocado---1---4 grams
Bacon
cooked---3 strips---6 grams
Bagel
egg, plain, poppy seeds---1---8 grams
cinnamon raisin---1---7 grams
Bass
striped baked---3oz---19 grams
Beans
baked beans plain---1/2 cup---6 grams
refried---1/2 cup---8 grams
Beef
brisket braised---3oz---21 grams
chuck pot roast---3oz---23 grams
corned beef brisket---3oz---15 grams
corned beef canned---3oz---10 grams
eye round roasted---3oz---24 grams
filet broiled---3oz---21 grams
flank broiled---3oz---22 grams
ground broiled---3oz---22 grams
ground fried---3oz---21 grams
porterhouse steak---3oz---21 grams
roast beef med---2oz---12 grams
shortribs braised---3oz---18 grams
t-bone steak---3oz---21 grams
Biscuit
buttermilk---1---2 grams
plain---1---4 grams
w/egg---1---11 grams
w/egg & bacon---1---17
w/egg& sausage---1---19 grams
w/egg & steak---1---19 grams
Black Beans
cooked---1 cup---15 grams
Blackeye Peas
cooked---1 cup---13 grams
Blintze
cheese---2---13 grams
Bluefish
fresh baked---3oz---22 grams
Brains
beef pan fried---3oz---11 grams
Bran
oat cooked---1/2 cup---4 grams
Brazil Nuts
dried unblanched---1oz---4 grams
Bread
chapattis as prep w/fat---1 (2 1/2oz)---6 grams
cornstick---1 (1.3oz)---2 grams
Cracked wheat---1 slice---2 grams
Focaccia rosemary---3.5oz---6 grams
French---1oz---3 grams
Irish Soda---2oz---4 grams
Italian---1oz---3 grams
Oat bran---1 slice---3 grams
Paratha---4.4oz 1 piece---10 grams
Pita---1 reg 2oz---5 grams
pumpernickel---1 slice---3 grams
rye---1 slice---3 grams
seven grain---1 slice---3 grams
sourdough---1 slice---3 grams
Thomas English muffin---1---4grams
white---1 slice---2 grams
whole wheat---1 slice---3 grams
Broccoli
spears cooked---1/2 cup---3 grams
birds eye w/cheese sauce---1/2 package---5 grams
Brussels Sprouts
fresh---1/2 cup---2 grams
Buckwheat
Wolffs kasha med. Cooked---1/4 cup--- 64 grams!
Bulgur
cooked---1/2 cup---3 grams
ButterFish
baked---3oz---19 grams
Calzone
cheese----12 oz---48 grams
Canadian Bacon
jones slices---1---3 grams
Carp
fresh cooked---3oz---19 grams
Cashews
dry roasted---1oz---4 grams
Catfish
fresh---3oz---15 grams
Caviar
black granular---1 tbsp---4 grams
red granular---1tbsp---4 grams
Cheese
American---1oz---4 grams
bel paese---3 1/2oz---25 grams
blue---1oz---6 grams
brick---1oz---7 grams
brie---1oz---8 grams
camembert---1 wedge---8 grams
cheddar---1oz---7 grams
cheddar low fat---1oz---9 grams
Colby---1oz---7 grams
Colby low fat---1oz---9 grams
Edam---1oz---4 grams
Feta---1oz---7 grams
Fontina---1oz---7 grams
Gjetost---1oz---3 grams
Goat soft---1oz---5 grams
Gouda---1oz---7 grams
Gruyere---1oz---8 grams
Limburger---1oz---8 grams
Monterey---1oz---7grams
Mozzarella---1oz---6 grams
Mozzarella part skim---1oz---7 grams
Muenster---1oz---7 grams
Parmesan---1 tbsp---2 grams
Provolone---1oz---7 grams
Ricotta---1/2 cup---14 grams
Romano---1oz---9 grams
Roquefort---1oz---6 grams
Stilton blue---1.4oz---9 grams
Swiss---1oz---8 grams
Whey cheese---3.5 oz---15 grams
Chestnuts
roasted---I cup---5 grams
Chicken
breast & wing fried---2 pieces---36 grams
broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 grams
broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 grams
broiler/fryer breast w/o skin----1/2 breast(3oz)---27 grams
broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 grams
broiler/fryer drumstick w/skins roasted---1.8oz---14 grams
broiler/fryer drumstick w/skins stewed---2oz---14 grams
broiler/fryer drumstick w/o skin fried---12 grams
broiler/fryer drumstick w/o skin stewed---1.6oz---13 grams
broiler/fryer skin roasted---from ½ chicken(2oz)---11 grams
broiler/fryer thigh w/skin, battered, fried---3oz---19 grams
broiler/fryer thigh w/skin, floured, fried---2.2oz---17 grams
broiler/fryer thigh w/skin stewed---2.4oz---17 grams
broiler/fryer thigh w/o skin fried---1.8oz---15 grams
broiler/fryer thigh w/o skin roasted---1.8oz---13 grams
broiler/fryer thigh w/o skin stewed---1.9oz---14 grams
broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 grams
broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 grams
broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 grams
broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 grams
broiler/fryer wing w/skin floured, fried---1.1oz---8 grams
broiler/fryer wing w/skin roasted---1.2oz---9 grams
broiler/fryer wing w/skin stewed---1.4oz---9 grams
canned w/broth---I can (5oz)---31 grams
Cornish hen w/o skin roasted---1/2 hen (2oz)---13 grams
Cornish hen w/o skin roasted---1 hen (3.8oz)---25 grams
Cornish hen w/skin roasted---1/2 hen(4oz)---25 grams
Cornish hen w/skin roasted---1 hen(8oz)---51 grams
Drumstick breaded & fried---2 pieces (5.2)---30 grams
Oven roasted breast of chicken---2oz---11 grams
Thigh breaded & fried---2 pieces(5.2oz)---30 grams
Chickpeas
chickpeas---1 cup---12 grams
Chili
con carne w/beans---8.9oz---25 oz
Chocolate
chips milk chocolate---1 cup---12 grams
chips semisweet---1 cup(6oz)---7 grams
Clams
cooked---20 small---23 grams
raw---20 small---23 grams
Cocoa
hot cocoa---1 cup---9 grams
Cod
atlantic cooked---3oz---19 grams
pacific baked---3oz---21 grams
Coffee
café au lait---1 cup---4 grams
cappuccini---8oz---4 grams
coffee con leche---1 cup---4 grams
mocha---1 mug (9.6oz)---3 grams
Corn
cream style---1/2 cup---2 grams
on the cob---1 ear---4 grams
Cottage Cheese
creamed---1 cup---26 grams
dry curd---1 cup---25 grams
lowfat 1%---1 cup---28 grams
lowfat 2%---1 cup---31 grams
Couscous
cooked---1/2 cup---3 gram
Crab
Alaska king cooked---3oz---16 grams
Baked---3.8 oz---29 grams
Blue cooked---3oz---17 grams
Crab cakes---1 cake(2.1oz)---12 grams
Soft shell---1 (4.4oz)---11 grams
Cranberry Beans
cranberry beans---1 cup---14 grams
Croissant
cheese/plain---1 (2oz)---5 grams
Croutons
plin---1 cup---4 grams
Currants
dried---1/2 cup---3 grams
Custard
baked---5oz---7 grams
flan---1/2 cup---7 grams
zabaione---1/2 cup---3 grams
Danish Pastry
almond---2.3 oz---5 grams
cheese----3oz---6 grams
cinnamon---2.3oz---5 grams
Dates
whole---10---2 grams
Deli Meats/ Cold Cuts
bologna beef---1oz---4 grams
bologna pork---1oz---4 grams
braunschweiger pork---1oz---4 grams
headcheese pork---1oz---5 grams
liverwurst---1oz---4 grams
mortadella---1oz---5grams
pepperoni---1 slice---1 gram
salami---1 slice---4 grams
corned beef---1oz---5 grams
pastrami---1oz---5 grams
genoa---1oz---6 grams
Duck
w/ Skin roasted---1/2 duck(13.4oz)---73 grams
Eel
smoked---3.5oz---19 grams
Egg
cooked any style---1---6 grams
EggNog
eggnog---1 cup---10 grams
Fava Beans
canned---1/2 cup---7 grams
Figs
dried---10---6 grams
*fresh= 0 grams
Flounder
fried---3.2oz---13 grams
cooked---3oz---21 grams
French Toast
w/ butter…2 slices---10 grams
Frog Legs
fried---0.8oz(1leg)---4 grams
Gefilte Fish
sweet---1.5oz---4 grams
Goat
roasted---3oz---23 grams
Goose
w/skin roasted---6.6oz---47grams
Great Northern Beans
cooked---1 cup---15 grams
Green beans
cut---1/2 cup---3 grams
Grouper
cooked---3oz---21 Grams
Haddock
cooked/smoked---3oz---21 grams
Halibut
Atlantic/pacific cooked---3oz---23 grams
Greenland baked---3oz---16 grams
Ham * highest protein content per brand
Alpine lace cooked---2oz---9 grams
Armour deviled canned---3oz---14 grams
Carl budding honey ham---1oz---5 grams
hansel ‘n Gretel Virginia---1oz---5 grams
Healthy choice deli cooked---6 slices(2oz)---10 grams
Hormel curemaster---3oz---14 grams
Kraus---1oz---5 grams
Louis rich dinner slices---3.3oz(1 slice)---16 grams
Oscar Myer deli smoked---4 slices---9 grams
Lower sodium---3 slices---10 grams
Russer Canadian maple---2oz---9 grams
Underwood deviled---2.08oz---8 grams
Underwood deviled light---2.08oz---11 grams
Hamburger
double patty w/bun---1 reg---30 grams
double patty w/bun---1 large---38 grams
double patty w/bun and cheese---reg---28 grams
single patty w/ bacon cheese bun---1 large---32 grams
single patty w/bun---1 large---23 grams
single patty w/bun---1 reg---12 grams
single patty w/bun and cheese---1 large---30 grams
triple patty w/bun---1 large---50 grams
triple patty w/bun and cheese---1 large---56 grams
Hazelnuts
roasted---1oz---4 grams
Heart
chicken simmered---5oz---11 grams
Herring
atlantic kippered---1 fillet (1.4oz)---10 grams
atlanic cooked---3oz---20 grams
atlantic pickled---1oz---4oz
Hot Dog
beef---1 (2oz)---7 grams
beef & pork---1 (2oz)---6 grams
chicken---1 (1.5oz)---6 grams
corndog---1---7 grams
turkey---1 (1.5oz)---6 grams
w/ bun, chili---1---14 grams
w/ bun plain---1---10 grams
Hummus
hummus---1/3 cup---4 grams
Ice Cream
ice cream can contain between 2 grams to 9 grams per serving…see brand label
Kefir
kefir---3 ½ oz---4 grams
Kidney
beef simmered---3oz---22 grams
Knish
kasha---1 (7oz)---7 grams
potato---1 (7oz)---8 grams
Lamb
cubed lean braised---3oz---29 grams
cubed lean broiled---3oz---24 grams
ground broiled---3oz---21 grams
loin chop w/bone broiled---1 chop (2.3oz)---16 grams
rib chop lean broiled---3oz---19 grams
shank lean braised---3oz---24 grams
Liver
beef pan fried---3oz---23 grams
chicken stewed---5oz---34 grams
Lobster
cooked---1 cup---30 grams
newburg---1 cup---46 grams
steamed---1 (5.7 oz)---43 grams
Mackerel
atlantic cooked---3oz---20 grams
canned---1 cup---44 grams
Matzo
plain/whole wheat---4 grams
Meat Sticks
beef jerky---1oz---11 grams
Milk
1%---1 cup---8 grams
2%---1 cup---8 grams
buttermilk---1 cup---8 grams
goat---1 cup---9 grams
skim/whole---1 cup---8 grams
Miso
miso---1/2 cup---16 grams
Monkfish
baked---3oz---16 grams
Mousse
chocolate---1/2 cup---9 grams
Muffin
blueberry/corn---1(2oz)---3 grams
Mussels
blue raw---1 cup---18 grams
fresh blue cooked---3oz---20 grams
Navy Beans
cooked---1 cip---20 grams
Noodles
chow mein---1 cup---4 grams
egg cooked--- 1 cup---8 grams
Japanese soba cooked---1 cup---3 grams
Shofar no yolks---2oz--- 91 grams!
Nuts mixed
dry roasted w/peanuts---1oz---5 grams
Octopus
steamed---3oz---25 grams
Oyster
fried---6 (4.9oz)---13 grams
steamed---1 med---5 grams
stew---1 cup---15 grams
bumble bee whole canned---1/2 cup---10 grams
Pasta
all shapes cooked---1 cup---7 grams
fresh w/egg cooked---2oz---3 grams
protein fortified---1 cup---9 grams
Peanut Butter
chunky/smooth---2 tbsp---8 grams
Peanuts
dry/oil roasted---1oz---7 grams
Peas
green---1/2 cup---4 grams
split pea cooked---1 cup---16 grams
Perch
cooked---3oz---21 grams
Pierogi
pierogi---3/4 cup---11 grams
Pigeon Peas
dried cooked---1/2 cup---6 grams
Pike
cooked---3oz---21 grams
Pink Beans
cooked---1 cup---15 grams
Pinto Beans
eden organic---1/2 cup---5 grams
Pistachios
dry roasted---1oz---4 grams
Pollack
baked---3oz---21 grams
Pompano
florida cooked---3oz---20 grams
Pork
center loin roasted---3oz---24 grams
loin w/fat broiled---3oz---20 grams
pork roast---2oz---10 grams
spareribs---3oz---26 grams
tenderloin roasted---3oz---24 grams
Pout
ocean baked---3oz---18 grams
Pumpkin
seeds roasted---1oz---9 grams
Quiche
cheese---3oz---11 grams
lorraine---3oz---15 grams
mushroom---3oz---9 grams
Quinoa
quinoa---1/2 cup---11 grams
Rabbit
roasted---3oz---25 grams
Raccoon
roasted---3oz---25 grams
Red Beans
canned---1/2 cup---6 grams
Rice
brown long grain---1/2 cup---3 grams
pilaf---1/2 cup---4 grams
ristotto---6.6oz---6 grams
Spanish---3/4 cup---11 grams
White long grain---1/2 cup---3 grams
Rockfish
pacific cooked---1 fillet (5.2oz)---36 grams
Roughy
orange baked---3oz---16 grams
Sablefish
smoked---1oz---5 grams
Salmon
baked---3oz---22 grams
pink w/bone canned---3oz---17 grams
salmon cake---3oz---18 grams
smoked---1oz---5 grams
Sardines
in oil w/bone canned---2--- 6 grams
Sausage
bratwurst pork---1 link---12 grams
Italian---2.4oz---13 grams
Kielbasa---2.4oz---8 grams knockwurst pork & beef---1oz---3 grams
Smoked pork---1 link---15 grams
Zungenwurst (tongue)---3.5oz---17 grams
Turkey---2.5oz---11 grams
Scallops
fried---2 large---6 grams
Scone
fruit/plain---1---4 grams
Scrod
Gorton baked---1 pkg---17 grams
Scup
fresh baked---3oz---21 grams
Shad
baked---3oz---18 grams
roe baked---3.5 oz---22 grams
Shark
fried---3oz---16 grams
Sheepshead fish
cooked---3oz---22 grams
Shrimp
fried---4 large---6 grams
canned---3oz---20 grams
jambalaya---3oz---11 grams
Smelt
rainbow cooked---3oz---19 grams
Snails
cooked---1/2 cup---41 grams
Snapper
cooked---3oz---22 grams
Sole
fried---3.2oz---13 grams
cooked---3oz---21 grams
Souffle
cheese/spinach---3.5oz---11 grams
Soybeans
dried cooked---1 cup---29 grams
dry roasted---1/2 cup---34 grams
Squid
fried---3oz---15 grams
Sturgeon
smoked---1oz---9 grams
Sweetbreads
beef braised---3oz---23 grams
Swordfish
cooked---3oz---22 grams
Tempeh
tempeh---1/2 cup---16 grams
Tilefish
cooked---5.3oz---37 grams
Tofu
firm---1/2 cup---20 grams
Tuna
canned light oil---3oz---25 grams
canned light water---3oz---22 grams
canned white oil/water---3oz---23 grams
fresh cooked---3oz---25 grams
Turbot
baked---3oz---17 grams
Turkey
breast---1 slice---5 grams
breaste w/skin roasted---4oz---32 grams
canned w/broth---1/2 can---17 grams
ground cooked---3oz---20 grams
leg w/ skin roasted---2.5 oz---20 grams
Veal
cutlet braised---3oz---31 grams
cutlet fried---3oz---28 gramsloin chop braised---2.8oz---24 grams
Venison
roasted---3oz---26 grams
Wheat
white wave seitan---4oz---31 grams
wheat germ toasted---1/4 cup---8 grams
White Beans
canned---1 cup---19 grams
Whitefish
smoked---1oz---7 grams
Whiting
cooked---3oz---20 grams
Yellowtail
baked---3oz---25 grams
Yogurt
fruit low fat---8oz---9 grams
plain---8oz---8 grams
plain low fat---8oz---12 grams
plain no fat---8oz---13 grams
vanilla lowfat---8oz---11 grams
Alligator
tail cooked---3 ½ oz---29 grams
Almonds
dry roasted unblanched---1oz---5 grams
Planters---1oz---6 grams
Almond meal---1oz---11 grams
Anchovy
canned in oil---5 pieces---6 grams
Antelope
roasted---3oz---25 grams
Artichokes
boiled---4oz---4 grams
S&W hearts marinated---1/2 cup---2 grams
Asparagus
cooked ---4 spears---2 grams
Avocado
avocado---1---4 grams
Bacon
cooked---3 strips---6 grams
Bagel
egg, plain, poppy seeds---1---8 grams
cinnamon raisin---1---7 grams
Bass
striped baked---3oz---19 grams
Beans
baked beans plain---1/2 cup---6 grams
refried---1/2 cup---8 grams
Beef
brisket braised---3oz---21 grams
chuck pot roast---3oz---23 grams
corned beef brisket---3oz---15 grams
corned beef canned---3oz---10 grams
eye round roasted---3oz---24 grams
filet broiled---3oz---21 grams
flank broiled---3oz---22 grams
ground broiled---3oz---22 grams
ground fried---3oz---21 grams
porterhouse steak---3oz---21 grams
roast beef med---2oz---12 grams
shortribs braised---3oz---18 grams
t-bone steak---3oz---21 grams
Biscuit
buttermilk---1---2 grams
plain---1---4 grams
w/egg---1---11 grams
w/egg & bacon---1---17
w/egg& sausage---1---19 grams
w/egg & steak---1---19 grams
Black Beans
cooked---1 cup---15 grams
Blackeye Peas
cooked---1 cup---13 grams
Blintze
cheese---2---13 grams
Bluefish
fresh baked---3oz---22 grams
Brains
beef pan fried---3oz---11 grams
Bran
oat cooked---1/2 cup---4 grams
Brazil Nuts
dried unblanched---1oz---4 grams
Bread
chapattis as prep w/fat---1 (2 1/2oz)---6 grams
cornstick---1 (1.3oz)---2 grams
Cracked wheat---1 slice---2 grams
Focaccia rosemary---3.5oz---6 grams
French---1oz---3 grams
Irish Soda---2oz---4 grams
Italian---1oz---3 grams
Oat bran---1 slice---3 grams
Paratha---4.4oz 1 piece---10 grams
Pita---1 reg 2oz---5 grams
pumpernickel---1 slice---3 grams
rye---1 slice---3 grams
seven grain---1 slice---3 grams
sourdough---1 slice---3 grams
Thomas English muffin---1---4grams
white---1 slice---2 grams
whole wheat---1 slice---3 grams
Broccoli
spears cooked---1/2 cup---3 grams
birds eye w/cheese sauce---1/2 package---5 grams
Brussels Sprouts
fresh---1/2 cup---2 grams
Buckwheat
Wolffs kasha med. Cooked---1/4 cup--- 64 grams!
Bulgur
cooked---1/2 cup---3 grams
ButterFish
baked---3oz---19 grams
Calzone
cheese----12 oz---48 grams
Canadian Bacon
jones slices---1---3 grams
Carp
fresh cooked---3oz---19 grams
Cashews
dry roasted---1oz---4 grams
Catfish
fresh---3oz---15 grams
Caviar
black granular---1 tbsp---4 grams
red granular---1tbsp---4 grams
Cheese
American---1oz---4 grams
bel paese---3 1/2oz---25 grams
blue---1oz---6 grams
brick---1oz---7 grams
brie---1oz---8 grams
camembert---1 wedge---8 grams
cheddar---1oz---7 grams
cheddar low fat---1oz---9 grams
Colby---1oz---7 grams
Colby low fat---1oz---9 grams
Edam---1oz---4 grams
Feta---1oz---7 grams
Fontina---1oz---7 grams
Gjetost---1oz---3 grams
Goat soft---1oz---5 grams
Gouda---1oz---7 grams
Gruyere---1oz---8 grams
Limburger---1oz---8 grams
Monterey---1oz---7grams
Mozzarella---1oz---6 grams
Mozzarella part skim---1oz---7 grams
Muenster---1oz---7 grams
Parmesan---1 tbsp---2 grams
Provolone---1oz---7 grams
Ricotta---1/2 cup---14 grams
Romano---1oz---9 grams
Roquefort---1oz---6 grams
Stilton blue---1.4oz---9 grams
Swiss---1oz---8 grams
Whey cheese---3.5 oz---15 grams
Chestnuts
roasted---I cup---5 grams
Chicken
breast & wing fried---2 pieces---36 grams
broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 grams
broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 grams
broiler/fryer breast w/o skin----1/2 breast(3oz)---27 grams
broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 grams
broiler/fryer drumstick w/skins roasted---1.8oz---14 grams
broiler/fryer drumstick w/skins stewed---2oz---14 grams
broiler/fryer drumstick w/o skin fried---12 grams
broiler/fryer drumstick w/o skin stewed---1.6oz---13 grams
broiler/fryer skin roasted---from ½ chicken(2oz)---11 grams
broiler/fryer thigh w/skin, battered, fried---3oz---19 grams
broiler/fryer thigh w/skin, floured, fried---2.2oz---17 grams
broiler/fryer thigh w/skin stewed---2.4oz---17 grams
broiler/fryer thigh w/o skin fried---1.8oz---15 grams
broiler/fryer thigh w/o skin roasted---1.8oz---13 grams
broiler/fryer thigh w/o skin stewed---1.9oz---14 grams
broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 grams
broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 grams
broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 grams
broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 grams
broiler/fryer wing w/skin floured, fried---1.1oz---8 grams
broiler/fryer wing w/skin roasted---1.2oz---9 grams
broiler/fryer wing w/skin stewed---1.4oz---9 grams
canned w/broth---I can (5oz)---31 grams
Cornish hen w/o skin roasted---1/2 hen (2oz)---13 grams
Cornish hen w/o skin roasted---1 hen (3.8oz)---25 grams
Cornish hen w/skin roasted---1/2 hen(4oz)---25 grams
Cornish hen w/skin roasted---1 hen(8oz)---51 grams
Drumstick breaded & fried---2 pieces (5.2)---30 grams
Oven roasted breast of chicken---2oz---11 grams
Thigh breaded & fried---2 pieces(5.2oz)---30 grams
Chickpeas
chickpeas---1 cup---12 grams
Chili
con carne w/beans---8.9oz---25 oz
Chocolate
chips milk chocolate---1 cup---12 grams
chips semisweet---1 cup(6oz)---7 grams
Clams
cooked---20 small---23 grams
raw---20 small---23 grams
Cocoa
hot cocoa---1 cup---9 grams
Cod
atlantic cooked---3oz---19 grams
pacific baked---3oz---21 grams
Coffee
café au lait---1 cup---4 grams
cappuccini---8oz---4 grams
coffee con leche---1 cup---4 grams
mocha---1 mug (9.6oz)---3 grams
Corn
cream style---1/2 cup---2 grams
on the cob---1 ear---4 grams
Cottage Cheese
creamed---1 cup---26 grams
dry curd---1 cup---25 grams
lowfat 1%---1 cup---28 grams
lowfat 2%---1 cup---31 grams
Couscous
cooked---1/2 cup---3 gram
Crab
Alaska king cooked---3oz---16 grams
Baked---3.8 oz---29 grams
Blue cooked---3oz---17 grams
Crab cakes---1 cake(2.1oz)---12 grams
Soft shell---1 (4.4oz)---11 grams
Cranberry Beans
cranberry beans---1 cup---14 grams
Croissant
cheese/plain---1 (2oz)---5 grams
Croutons
plin---1 cup---4 grams
Currants
dried---1/2 cup---3 grams
Custard
baked---5oz---7 grams
flan---1/2 cup---7 grams
zabaione---1/2 cup---3 grams
Danish Pastry
almond---2.3 oz---5 grams
cheese----3oz---6 grams
cinnamon---2.3oz---5 grams
Dates
whole---10---2 grams
Deli Meats/ Cold Cuts
bologna beef---1oz---4 grams
bologna pork---1oz---4 grams
braunschweiger pork---1oz---4 grams
headcheese pork---1oz---5 grams
liverwurst---1oz---4 grams
mortadella---1oz---5grams
pepperoni---1 slice---1 gram
salami---1 slice---4 grams
corned beef---1oz---5 grams
pastrami---1oz---5 grams
genoa---1oz---6 grams
Duck
w/ Skin roasted---1/2 duck(13.4oz)---73 grams
Eel
smoked---3.5oz---19 grams
Egg
cooked any style---1---6 grams
EggNog
eggnog---1 cup---10 grams
Fava Beans
canned---1/2 cup---7 grams
Figs
dried---10---6 grams
*fresh= 0 grams
Flounder
fried---3.2oz---13 grams
cooked---3oz---21 grams
French Toast
w/ butter…2 slices---10 grams
Frog Legs
fried---0.8oz(1leg)---4 grams
Gefilte Fish
sweet---1.5oz---4 grams
Goat
roasted---3oz---23 grams
Goose
w/skin roasted---6.6oz---47grams
Great Northern Beans
cooked---1 cup---15 grams
Green beans
cut---1/2 cup---3 grams
Grouper
cooked---3oz---21 Grams
Haddock
cooked/smoked---3oz---21 grams
Halibut
Atlantic/pacific cooked---3oz---23 grams
Greenland baked---3oz---16 grams
Ham * highest protein content per brand
Alpine lace cooked---2oz---9 grams
Armour deviled canned---3oz---14 grams
Carl budding honey ham---1oz---5 grams
hansel ‘n Gretel Virginia---1oz---5 grams
Healthy choice deli cooked---6 slices(2oz)---10 grams
Hormel curemaster---3oz---14 grams
Kraus---1oz---5 grams
Louis rich dinner slices---3.3oz(1 slice)---16 grams
Oscar Myer deli smoked---4 slices---9 grams
Lower sodium---3 slices---10 grams
Russer Canadian maple---2oz---9 grams
Underwood deviled---2.08oz---8 grams
Underwood deviled light---2.08oz---11 grams
Hamburger
double patty w/bun---1 reg---30 grams
double patty w/bun---1 large---38 grams
double patty w/bun and cheese---reg---28 grams
single patty w/ bacon cheese bun---1 large---32 grams
single patty w/bun---1 large---23 grams
single patty w/bun---1 reg---12 grams
single patty w/bun and cheese---1 large---30 grams
triple patty w/bun---1 large---50 grams
triple patty w/bun and cheese---1 large---56 grams
Hazelnuts
roasted---1oz---4 grams
Heart
chicken simmered---5oz---11 grams
Herring
atlantic kippered---1 fillet (1.4oz)---10 grams
atlanic cooked---3oz---20 grams
atlantic pickled---1oz---4oz
Hot Dog
beef---1 (2oz)---7 grams
beef & pork---1 (2oz)---6 grams
chicken---1 (1.5oz)---6 grams
corndog---1---7 grams
turkey---1 (1.5oz)---6 grams
w/ bun, chili---1---14 grams
w/ bun plain---1---10 grams
Hummus
hummus---1/3 cup---4 grams
Ice Cream
ice cream can contain between 2 grams to 9 grams per serving…see brand label
Kefir
kefir---3 ½ oz---4 grams
Kidney
beef simmered---3oz---22 grams
Knish
kasha---1 (7oz)---7 grams
potato---1 (7oz)---8 grams
Lamb
cubed lean braised---3oz---29 grams
cubed lean broiled---3oz---24 grams
ground broiled---3oz---21 grams
loin chop w/bone broiled---1 chop (2.3oz)---16 grams
rib chop lean broiled---3oz---19 grams
shank lean braised---3oz---24 grams
Liver
beef pan fried---3oz---23 grams
chicken stewed---5oz---34 grams
Lobster
cooked---1 cup---30 grams
newburg---1 cup---46 grams
steamed---1 (5.7 oz)---43 grams
Mackerel
atlantic cooked---3oz---20 grams
canned---1 cup---44 grams
Matzo
plain/whole wheat---4 grams
Meat Sticks
beef jerky---1oz---11 grams
Milk
1%---1 cup---8 grams
2%---1 cup---8 grams
buttermilk---1 cup---8 grams
goat---1 cup---9 grams
skim/whole---1 cup---8 grams
Miso
miso---1/2 cup---16 grams
Monkfish
baked---3oz---16 grams
Mousse
chocolate---1/2 cup---9 grams
Muffin
blueberry/corn---1(2oz)---3 grams
Mussels
blue raw---1 cup---18 grams
fresh blue cooked---3oz---20 grams
Navy Beans
cooked---1 cip---20 grams
Noodles
chow mein---1 cup---4 grams
egg cooked--- 1 cup---8 grams
Japanese soba cooked---1 cup---3 grams
Shofar no yolks---2oz--- 91 grams!
Nuts mixed
dry roasted w/peanuts---1oz---5 grams
Octopus
steamed---3oz---25 grams
Oyster
fried---6 (4.9oz)---13 grams
steamed---1 med---5 grams
stew---1 cup---15 grams
bumble bee whole canned---1/2 cup---10 grams
Pasta
all shapes cooked---1 cup---7 grams
fresh w/egg cooked---2oz---3 grams
protein fortified---1 cup---9 grams
Peanut Butter
chunky/smooth---2 tbsp---8 grams
Peanuts
dry/oil roasted---1oz---7 grams
Peas
green---1/2 cup---4 grams
split pea cooked---1 cup---16 grams
Perch
cooked---3oz---21 grams
Pierogi
pierogi---3/4 cup---11 grams
Pigeon Peas
dried cooked---1/2 cup---6 grams
Pike
cooked---3oz---21 grams
Pink Beans
cooked---1 cup---15 grams
Pinto Beans
eden organic---1/2 cup---5 grams
Pistachios
dry roasted---1oz---4 grams
Pollack
baked---3oz---21 grams
Pompano
florida cooked---3oz---20 grams
Pork
center loin roasted---3oz---24 grams
loin w/fat broiled---3oz---20 grams
pork roast---2oz---10 grams
spareribs---3oz---26 grams
tenderloin roasted---3oz---24 grams
Pout
ocean baked---3oz---18 grams
Pumpkin
seeds roasted---1oz---9 grams
Quiche
cheese---3oz---11 grams
lorraine---3oz---15 grams
mushroom---3oz---9 grams
Quinoa
quinoa---1/2 cup---11 grams
Rabbit
roasted---3oz---25 grams
Raccoon
roasted---3oz---25 grams
Red Beans
canned---1/2 cup---6 grams
Rice
brown long grain---1/2 cup---3 grams
pilaf---1/2 cup---4 grams
ristotto---6.6oz---6 grams
Spanish---3/4 cup---11 grams
White long grain---1/2 cup---3 grams
Rockfish
pacific cooked---1 fillet (5.2oz)---36 grams
Roughy
orange baked---3oz---16 grams
Sablefish
smoked---1oz---5 grams
Salmon
baked---3oz---22 grams
pink w/bone canned---3oz---17 grams
salmon cake---3oz---18 grams
smoked---1oz---5 grams
Sardines
in oil w/bone canned---2--- 6 grams
Sausage
bratwurst pork---1 link---12 grams
Italian---2.4oz---13 grams
Kielbasa---2.4oz---8 grams knockwurst pork & beef---1oz---3 grams
Smoked pork---1 link---15 grams
Zungenwurst (tongue)---3.5oz---17 grams
Turkey---2.5oz---11 grams
Scallops
fried---2 large---6 grams
Scone
fruit/plain---1---4 grams
Scrod
Gorton baked---1 pkg---17 grams
Scup
fresh baked---3oz---21 grams
Shad
baked---3oz---18 grams
roe baked---3.5 oz---22 grams
Shark
fried---3oz---16 grams
Sheepshead fish
cooked---3oz---22 grams
Shrimp
fried---4 large---6 grams
canned---3oz---20 grams
jambalaya---3oz---11 grams
Smelt
rainbow cooked---3oz---19 grams
Snails
cooked---1/2 cup---41 grams
Snapper
cooked---3oz---22 grams
Sole
fried---3.2oz---13 grams
cooked---3oz---21 grams
Souffle
cheese/spinach---3.5oz---11 grams
Soybeans
dried cooked---1 cup---29 grams
dry roasted---1/2 cup---34 grams
Squid
fried---3oz---15 grams
Sturgeon
smoked---1oz---9 grams
Sweetbreads
beef braised---3oz---23 grams
Swordfish
cooked---3oz---22 grams
Tempeh
tempeh---1/2 cup---16 grams
Tilefish
cooked---5.3oz---37 grams
Tofu
firm---1/2 cup---20 grams
Tuna
canned light oil---3oz---25 grams
canned light water---3oz---22 grams
canned white oil/water---3oz---23 grams
fresh cooked---3oz---25 grams
Turbot
baked---3oz---17 grams
Turkey
breast---1 slice---5 grams
breaste w/skin roasted---4oz---32 grams
canned w/broth---1/2 can---17 grams
ground cooked---3oz---20 grams
leg w/ skin roasted---2.5 oz---20 grams
Veal
cutlet braised---3oz---31 grams
cutlet fried---3oz---28 gramsloin chop braised---2.8oz---24 grams
Venison
roasted---3oz---26 grams
Wheat
white wave seitan---4oz---31 grams
wheat germ toasted---1/4 cup---8 grams
White Beans
canned---1 cup---19 grams
Whitefish
smoked---1oz---7 grams
Whiting
cooked---3oz---20 grams
Yellowtail
baked---3oz---25 grams
Yogurt
fruit low fat---8oz---9 grams
plain---8oz---8 grams
plain low fat---8oz---12 grams
plain no fat---8oz---13 grams
vanilla lowfat---8oz---11 grams
