Protein and Fats
Many fats and saturated fats are contained in Protein foods.
It is important to maintain your protein intake while reducing
total fat and saturated fat. Try to choose proteins that have
lower fat values.
Protein and Fats
|
Food Name |
Portion |
Protein |
Total Fat |
Saturated Fat |
| |
size |
grams |
grams |
grams |
| Round Steak, trimmed |
3 oz. |
27 |
4 |
2 |
| Steak, Sirloin, trimmed |
3 oz |
27 |
4 |
1 |
| Tuna, canned, packed in water |
3 oz |
26 |
1 |
0 |
| Poultry, white, w/o skin |
3 oz |
26 |
4 |
1 |
| Tuna, canned in oil |
3 oz |
25 |
7 |
1 |
| Pork, roast, trimmed |
3 oz |
25 |
9 |
3 |
| Roast Beef, lean, trimmed |
3 oz |
24 |
8 |
3 |
| Poultry, Dark w/o skin |
3 oz |
24 |
9 |
3 |
| Sardines, canned in oil |
3 & 3/4 oz |
23 |
11 |
1 |
| Steak, Sirloin, untrimmed |
3 oz |
23 |
13 |
5 |
| Poultry, dark, with skin |
3 oz |
22 |
13 |
4 |
| Hamburger, 20% fat |
3 oz |
22 |
17 |
7 |
| Cod, white, baked |
3 oz |
21 |
1 |
0 |
| Hamburger, 30% fat |
3 oz |
20 |
19 |
8 |
| Sardines, canned in water |
4 & 3/8 oz |
19 |
10 |
2 |
| Lamb Chop, Loin, untrimmed |
3 oz |
19 |
17 |
7 |
| Ham, lean, 5% fat |
3 oz |
18 |
5 |
2 |
| Ham, untrimmed |
3 oz |
17 |
13 |
4 |
| Protein Drink Mix |
3 TB |
15 |
1 |
0 |
| Cottage Cheese, 1% fat |
1/2 cup |
14 |
1 |
1 |
| Cottage Cheese, Creamed |
1/2 cup |
13 |
5 |
3 |
| Yogurt, w/o fruit, lowfat |
1 cup |
11 |
3 |
2 |
| Tofu |
4 oz |
9 |
5 |
1 |
| Yogurt, plain, whole milk |
1 cup |
9 |
8 |
5 |
| Milk, Skim |
1 cup |
8 |
0 |
0 |
| Cheese, Mozzarella part skim |
1 oz |
8 |
5 |
3 |
| Milk, Whole |
1 cup |
8 |
8 |
5 |
| Cheese, Swiss |
1 oz |
8 |
8 |
5 |
| Peanut Butter |
2 TB |
8 |
16 |
3 |
| Cheese, American, fat free |
1 oz |
7 |
0 |
0 |
| Beans, Canned, Baked w/ Tomato Sauce &
Pork Slice |
1/2 cup |
7 |
1 |
1 |
| Chickpeas, canned |
1/2 cup |
7 |
2 |
0 |
Yogurt, frozen, vanilla |
1 cup |
7 |
6 |
4 |
| Cheese, Cheddar |
1 oz |
7 |
9 |
6 |
| Peanuts |
1 oz |
7 |
14 |
2 |
| Egg, hard cooked |
1 |
6 |
5 |
2 |
| Cheese, American |
1 oz |
6 |
9 |
6 |
| Instant Breakfast, Chocolate |
1 envelope |
4 |
1 |
0 |
Ice Cream, 16% fat |
1/2 cup |
3 |
12 |
7 |
Source: Minnesota Nutrient Data base, Tufts University School
of Medicine, Boston, MA
Revised 2/03
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