Protein Chart

This handy protein chart will help you track your intake of protein calories, carbs and grams. I've set it up to give information in 1 ounce serving sizes because I find that method easier to use when calculating my actual consumption in grams of protein.

For instance, if I know the number of protein grams there are in one ounce of sirloin steak, it's easy to just multiply that number by the number of ounces that I actually ate. So if I have an 6 ounce steak, I can multiply 8 grams of protein by 6 ounces, and know that I had 48 grams of protein in that one steak.

Note that there are some sources of protein which contain small amounts of carbohydrate, so I included a column to track carbohydrate as well. Also be aware that most protein sources contain fat as well.

Protein Food and Serving Size	Calories	Net Carbs	Protein grams
Bacon, 1 medium slice, (6 grams) cooked	40		2
Beef, Sirloin Steak, 1 ounce, broiled	77		8
Beef, Ground, 4% fat, 1 ounce, broiled	34		7.5
Beef, Ground, 15% fat, 1 ounce, broiled	80		6.1
Beef, Roast, 1 ounce, baked	67		8
Chicken, white meat, 1 ounce	33		7
Chicken, dark meat, 1 ounce	40		7
Egg, 1 small, 38 g	65	.27	4.7
Egg, 1 medium, 44 g	70	.32	5.5
Egg, 1 large, 50 g	75	.36	6.3
Egg, 1 extra-large, 56 g	81	.4	7
Egg, 1 jumbo, 63 g	90	.45	7.9
Fish, Cod, 1 ounce	30		6.5
Fish, Flounder, 1 ounce	27		5
Fish, Sole, 1 ounce	27		5
Fish, Salmon, 1 ounce	60		7
Ham, smoked, 1 ounce	40	1	5.3
Hot dog, beef, 1.25 ounce	148	1.8	5
Lamb, ground, 1 ounce	80		4.7
Lamb chop, 1 ounce	70		7
Nuts, Almonds, roasted, 1 ounce	170	3.6	6.2
Nuts, Cashews, roasted, 1 ounce	165	9.1	4.3
Nuts, Macadamia, roasted, 1 ounce	205	1.2	2.2
Nuts, Pecans, 1 ounce, raw	192	2.3	2.6
Nuts, Pistachios, 1 ounce, roasted	170	4	5.3
Nuts, Walnuts, 1 ounce	175	4	2
Pork chop, 1 ounce	60		7
Pork, roast 1 ounce	60		7
Pork ribs, spareribs, 1 ounce, roasted	116		8
Scallops, 1 ounce	23	2	6
Shrimp, 1 ounce	26	1	6
Tuna, 1 ounce	32		6.5
Turkey Breast, 1 ounce	30	1	7
Veal, roasted, 1 ounce	45		8

You are welcome to save or print this protein chart for your personal use. It's a easy to carry resource for when I'm eating out or away from home, but it is limited. These carb counting books contain more choices:

All of my books are available in electronic PDF, and now in paperback on Amazon!