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The number to the right is grams of protein
Description Weight
Grams Weight
Ounces Protein
Grams
Duck, domesticated, meat only, cooked, roasted
221
1/2 duck
51.89
Chicken, stewing, meat only, cooked, stewed 140 1 cup 42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 42.44
Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 42.33
Turkey, meat only, cooked, roasted 140 1 cup 41.05
Turkey, neck, meat only, cooked, simmered 152 1 neck 40.80
Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 39.37
Fish, haddock, cooked, dry heat 150 1 fillet 36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 35.82
Chicken, broilers, fryers, breast, meat and skin 140 1/2 breast 34.78
Fast foods, hamburger, large, double patty 226 1 sandwich 34.28
Fish, tuna salad 205 1 cup 32.88
Cheeseburger, large, single meat patty, with bacon 195 1 sandwich 32.00
Fast foods, hamburger, regular, double patty 215 1 sandwich 31.82
Fast foods, taco 263 1 large 31.77
Chicken, broilers or fryers, breast, meat and skin 98 1/2 breast 31.20
Cheese, cottage, lowfat, 2% milkfat 226 1 cup 31.05
Chicken, canned, meat only, with broth 142 5 oz 30.91
Veal, leg (top round), separable lean and fat 85 3 oz 30.74
Fish, flatfish (flounder and sole species) 127 1 fillet 30.68
Turkey, all classes, giblets, cooked, simmered 145 1 cup 30.29
Lamb, domestic, shoulder, arm, separable lean only 85 3 oz 30.21
Fast foods, submarine sandwich, with tuna salad 256 1sandwich,6"roll 29.70
Fast foods, submarine sandwich, with roast beef 216 1sandwich,6"roll 28.64
Soybeans, mature cooked, boiled, without salt 172 1 cup 28.62
Fast foods, cheeseburger, large, single patty 219 1 sandwich 28.19
Cheese, ricotta, part skim milk 246 1 cup 28.02
Cheese, cottage, lowfat, 1% milkfat 226 1 cup 28.00
Crustaceans, crab, blue, canned 135 1 cup 27.70
Cheese, ricotta, whole milk 246 1 cup 27.70
Fast foods, cheeseburger, regular, double patty, plain 155 1 sandwich 27.67
Chicken, broilers or fryers, light meat, meat only 84 3 oz 27.57
Pork, fresh, shoulder, arm picnic, separable lean only 85 3 oz 27.42
Pork, fresh, loin, center loin, bone-in, separable lean 85 3 oz 27.35
Fish, swordfish, cooked, dry heat 106 1 piece 26.91
Beef, round, bottom round, separable lean only 85 3 oz 26.85
Chicken, broilers or fryers, breast, meat only 86 1/2 breast 26.68
Beef, chuck, blade roast, separable lean only 85 3 oz 26.40
Cheese, cottage, creamed, large or small curd 210 1 cup 26.23
Sandwiches and hamburger, large, single meat patty 218 1 sandwich 25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised 85 3 oz 25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled 85 85 25.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled 85 3 oz
Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 85 3 oz 25.42
Turkey, all classes, light meat, cooked, roasted 84 3 oz 25.12
Cheese sauce, prepared from recipe 243 1 cup 25.10
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 25.00
Fish, tuna, light, canned in oil, drained solids 85.05 3 oz 24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted 85 3 oz 24.64
Fast foods, chili con carne 253 1 cup 24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz 24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 24.35
Milk, canned, condensed, sweetened 306 1 cup 24.20
Cheese, cottage, creamed, with fruit 226 1 cup 24.16
Fast foods, chicken fillet sandwich, plain 182 1 sandwich 24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted 85 3 oz 24.06
Turkey, all classes, dark meat, cooked, roasted 84 3 oz 24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 85 3 oz 23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled 85 3 oz 23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 85 3 oz 23.32
Fish, salmon, sockeye, cooked, dry heat 85 3 oz 23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 23.16
Beef, cured, corned beef, canned 85.05 3 oz 23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried 85 3 oz 22.54
Poultry food products, ground turkey, cooked 82 1 patty 22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 22.24
Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 22.23
WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"Crumbles 110 1 cup 22.15
Fast foods, cheeseburger, regular, double patty and bun, plain 160 1 sandwich 22.13
Couscous, dry 173 1 cup 22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz 22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz 21.89
Fast foods, submarine sandwich, with cold cuts 228 1sandwich-6" roll 21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz 21.73
Mollusks, clam, mixed species, canned, drained solids 85 3 oz 21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 21.72
Fish, tuna, light, canned in water, drained solids 85 3 oz 21.68
Fast foods, roast beef sandwich, plain 139 1 sandwich 21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 21.39
Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables 166 1 sandwich 21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 20.73
Fast foods, taco 171 1 small 20.66
Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 20.63
Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 20.62
Fast foods, fish sandwich, with tartar sauce and cheese 183 1 sandwich 20.61
Fish, haddock, cooked, dry heat 85 3 oz 20.60
Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 20.43
Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 20.37
Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 85 3 oz 20.29
Chili con carne with beans, canned entree 222 1 cup 20.18
Fish, tuna, white, canned in water, drained solids 85 3 oz 20.08
Fish, pollock, walleye, cooked, dry heat 85 3 oz 19.98
Barley, pearled, raw 200 1 cup 19.82
Crustaceans, shrimp, mixed species, canned 85.05 3 oz 19.63
Fast foods, chimichanga, with beef 174 1 chimichanga 19.61
Fish, cod, Pacific, cooked, dry heat 85 3 oz 19.51
Fish, cod, Atlantic, canned, solids and liquid 85 3 oz 19.35
Milk, canned, evaporated, nonfat 256 1 cup 19.33
Breakfast items, biscuit with egg and sausage 180 1 biscuit 19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 19.13
Beans, white, mature seeds, canned 262 1 cup 19.02
Fast foods, shrimp, breaded and fried 164 6-8 shrimp 18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 18.58
Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat,
choice, cooked, roasted 85 3 oz 17.95
Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 17.86
Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 17.80
Beans, baked, canned, with franks 259 1 cup 17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken 218 1-1/2 cups 17.44
Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 17.43
Snacks, pork skins, plain 28.35 1 oz 17.38
Bulgur, dry 140 1 cup 17.21
Crustaceans, crab, blue, cooked, moist heat 85 3 oz 17.17
Milk, canned, evaporated, without added vitamin A 252 1 cup 17.16
Bread crumbs, dry, grated, seasoned 120 1 cup 17.04
Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 16.81
Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 16.81
Fast foods, hot-dog, with corn flour coating (corndog) 175 1 corn dog 16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon 137 1 muffin 16.69
Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 16.45
Wheat flour, whole-grain 120 1 cup 16.44
Wheat flour, white, bread, enriched 137 1 cup 16.41
Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.35
Oat bran, raw 94 1 cup 16.26
Fast foods, croissant, with egg, cheese, and bacon 129 1 croissant 16.23
Fast foods, tostada, with beans, beef, and cheese 225 1 tostada 16.09
Fish, roughy, orange, cooked, dry heat 85 3 oz 16.02
Fast foods, cheeseburger, regular, single patty, with condiments 113 1 sandwich 15.96
Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,
batter 72 1 drumstick 15.80
Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15.60
Fish, salmon, chinook, smoked 85.05 3 oz 15.55
Fish, catfish, channel, cooked, breaded and fried 85 3 oz 15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 15.35
Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.24
Buckwheat flour, whole-groat 120 1 cup 15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain 102 1 sandwich 14.77
Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 14.74
Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt 164 1 cup 14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained,
without salt 1 cup 14.43
Spaghetti w/Meat Sauce, frozen entree 283 1 package 14.29
Beef Macaroni, frozen entree 240 1 package 14.14
Fish, pollock, walleye, cooked, dry heat 60 1 fillet 14.11
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'NBURGERS, frozen 85 1 patty 13.91
Refried beans, canned 252 1 cup 13.83
Fast foods, hotdog, with chili 114 1 sandwich 13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 13.49
Beans, kidney, red, mature seeds, canned 256 1 cup 13.44
Beans, baked, canned, with pork and sweet sauce 253 1 cup 13.44
Entrees, fish fillet, battered or breaded, and fried 91 1 fillet 13.34
Cowpeas, common (blackeyes, crowder, southern), mature seeds, 172 1 cup 13.30
Fast foods, taco salad 198 1-1/2 cups 13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 13.21
Rice, white, long-grain, regular, raw, enriched 185 1 cup 13.19
Beans, baked, canned, with pork and tomato sauce 253 1 cup 13.05
Chicken pot pie, frozen entree 217 1 small pie 13.04
Entrees, pizza with cheese, meat, and vegetables 79 1 slice 13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 13.01
Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 12.91
Fast foods, clams, breaded and fried 115 3/4 cup 12.82
Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 12.61
Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 12.45
Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 12.40
Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 12.36
Fast foods, hamburger, regular, single patty, with condiments 106 1 sandwich 12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve 240 1 cup 12.31
Beans, baked, canned, plain or vegetarian 254 1 cup 12.17
Crustaceans, crab, blue, crab cakes 60 1 cake 12.13
Milk shakes, thick vanilla 313 11 fl oz 12.08
Fish, herring, Atlantic, pickled 85.05 3 oz 12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,
180 1 cup 11.97
Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 11.92
Lima beans, large, mature seeds, canned 241 1 cup 11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned 240 1 cup 11.88
Cornmeal, degermed, enriched, yellow 138 1 cup 11.70
Shake, fast food, vanilla 333 16 fl oz 11.66
Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 11.61
Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 11.52
Beef stew, canned entree 232 1 cup 11.46
Protein, Carbohydrate, Fat - Food Exchange List
Source: Based on American Dietetic Association Exchange List
Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices.
Vegetables
Fat-Free and Very Lowfat Milk
Very Lean Protein
Fruits Lean Protein
Medium Fat Proteins
Starches
Fats
Vegetables
contain 25 calories and 5 grams of carbohydrate. One serving equals:
1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
1/2 cup Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.
Fat-Free and Very Lowfat Milk
contain 90 calories per serving. One serving equals:
1 cup Milk, fat-free or 1% fat
3/4 cup Yogurt, plain non fat or low fat
1 cup Yogurt, artificially sweetened
[Return to Top of Exchange List]
Very Lean Protein
choices have 35 calories and 1 gram of fat per serving. One serving equals:
1 ounce Turkey breast or chicken breast, skin removed
1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce Canned tuna in water
1 ounce Shellfish (clams, lobster, scallop, shrimp)
3/4 cup Cottage cheese, non fat or low fat
2 each Egg whites
1/4 cup Egg substitute
1 ounce Fat-free cheese
1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein
[Return to Top of Exchange List]
Fruits
contain 15 grams of carbohydrate and 60 calories. One serving equals:
1 small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)
1 cup Fresh melon cubes
1/8 th Honeydew melon
4 ounces Unsweetened Juice
4 teaspoons Jelly or Jam
[Return to Top of Exchange List]
Lean Protein
choices have 55 calories and 2-3 grams of fat per serving. One serving equals:
1 ounce Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
2 medium Sardines
* Limit to 1-2 times per week
[Return to Top of Exchange List]
Medium Fat Proteins
have 75 calories and 5 grams of fat per serving. One serving equals:
1 ounce Beef (any prime cut), corned beef, ground beef **
1 ounce Pork chop
1 each Whole egg (medium) **
1 ounce Mozzarella cheese
1/4 cup Ricotta cheese
4 ounces Tofu (note this is a Heart Healthy choice)
** choose these very infrequently
[Return to Top of Exchange List]
Starches
contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slice Reduced calorie or "lite" Bread
1/4 (1 Ounce) Bagel (varies)
1/2 English muffin
1/2 Hamburger bun
3/4 cup Cold cereal
1/3 cup Rice, brown or white- cooked
1/3 cup Barley or couscous- cooked
1/3 cup Legumes (dried beans, peas or lentils)- cooked
1/2 cup Pasta- cooked
1/2 cup Bulgar- cooked
1/2 cup Corn, sweet potato or green peas
3 ounce Baked sweet or white potato
3/4 ounce Pretzels
3 cups Popcorn, hot air popped or microwave (80% light)
[Return to Top of Exchange List]
Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:
1 teaspoon Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon Butter
1 teaspoon Stick margarine
1 teaspoon Mayonnaise
1 Tablespoon Reduced fat margarine or mayonnaise
1 Tablespoon Salad dressing
1 Tablespoon Cream cheese
2 Tablespoons Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon
[Return to Top of Exchange List]
List of High Protein Vegetarian Foods
A list of high protein vegetarian foods provided by the USDA.
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Health statements on this page have not been evaluated by the FDA. The health information on this site is for education purposes only.
HeartSpring.net assumes no responsibility in treatment or cure of any disease or illness.
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© 2008 Heartspring.net
The number to the right is grams of protein
Description Weight
Grams Weight
Ounces Protein
Grams
Duck, domesticated, meat only, cooked, roasted
221
1/2 duck
51.89
Chicken, stewing, meat only, cooked, stewed 140 1 cup 42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 42.44
Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 42.33
Turkey, meat only, cooked, roasted 140 1 cup 41.05
Turkey, neck, meat only, cooked, simmered 152 1 neck 40.80
Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 39.37
Fish, haddock, cooked, dry heat 150 1 fillet 36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 35.82
Chicken, broilers, fryers, breast, meat and skin 140 1/2 breast 34.78
Fast foods, hamburger, large, double patty 226 1 sandwich 34.28
Fish, tuna salad 205 1 cup 32.88
Cheeseburger, large, single meat patty, with bacon 195 1 sandwich 32.00
Fast foods, hamburger, regular, double patty 215 1 sandwich 31.82
Fast foods, taco 263 1 large 31.77
Chicken, broilers or fryers, breast, meat and skin 98 1/2 breast 31.20
Cheese, cottage, lowfat, 2% milkfat 226 1 cup 31.05
Chicken, canned, meat only, with broth 142 5 oz 30.91
Veal, leg (top round), separable lean and fat 85 3 oz 30.74
Fish, flatfish (flounder and sole species) 127 1 fillet 30.68
Turkey, all classes, giblets, cooked, simmered 145 1 cup 30.29
Lamb, domestic, shoulder, arm, separable lean only 85 3 oz 30.21
Fast foods, submarine sandwich, with tuna salad 256 1sandwich,6"roll 29.70
Fast foods, submarine sandwich, with roast beef 216 1sandwich,6"roll 28.64
Soybeans, mature cooked, boiled, without salt 172 1 cup 28.62
Fast foods, cheeseburger, large, single patty 219 1 sandwich 28.19
Cheese, ricotta, part skim milk 246 1 cup 28.02
Cheese, cottage, lowfat, 1% milkfat 226 1 cup 28.00
Crustaceans, crab, blue, canned 135 1 cup 27.70
Cheese, ricotta, whole milk 246 1 cup 27.70
Fast foods, cheeseburger, regular, double patty, plain 155 1 sandwich 27.67
Chicken, broilers or fryers, light meat, meat only 84 3 oz 27.57
Pork, fresh, shoulder, arm picnic, separable lean only 85 3 oz 27.42
Pork, fresh, loin, center loin, bone-in, separable lean 85 3 oz 27.35
Fish, swordfish, cooked, dry heat 106 1 piece 26.91
Beef, round, bottom round, separable lean only 85 3 oz 26.85
Chicken, broilers or fryers, breast, meat only 86 1/2 breast 26.68
Beef, chuck, blade roast, separable lean only 85 3 oz 26.40
Cheese, cottage, creamed, large or small curd 210 1 cup 26.23
Sandwiches and hamburger, large, single meat patty 218 1 sandwich 25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised 85 3 oz 25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled 85 85 25.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled 85 3 oz
Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 85 3 oz 25.42
Turkey, all classes, light meat, cooked, roasted 84 3 oz 25.12
Cheese sauce, prepared from recipe 243 1 cup 25.10
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 25.00
Fish, tuna, light, canned in oil, drained solids 85.05 3 oz 24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted 85 3 oz 24.64
Fast foods, chili con carne 253 1 cup 24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz 24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 24.35
Milk, canned, condensed, sweetened 306 1 cup 24.20
Cheese, cottage, creamed, with fruit 226 1 cup 24.16
Fast foods, chicken fillet sandwich, plain 182 1 sandwich 24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted 85 3 oz 24.06
Turkey, all classes, dark meat, cooked, roasted 84 3 oz 24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 85 3 oz 23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled 85 3 oz 23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 85 3 oz 23.32
Fish, salmon, sockeye, cooked, dry heat 85 3 oz 23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 23.16
Beef, cured, corned beef, canned 85.05 3 oz 23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried 85 3 oz 22.54
Poultry food products, ground turkey, cooked 82 1 patty 22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 22.24
Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 22.23
WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"Crumbles 110 1 cup 22.15
Fast foods, cheeseburger, regular, double patty and bun, plain 160 1 sandwich 22.13
Couscous, dry 173 1 cup 22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz 22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz 21.89
Fast foods, submarine sandwich, with cold cuts 228 1sandwich-6" roll 21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz 21.73
Mollusks, clam, mixed species, canned, drained solids 85 3 oz 21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 21.72
Fish, tuna, light, canned in water, drained solids 85 3 oz 21.68
Fast foods, roast beef sandwich, plain 139 1 sandwich 21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 21.39
Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables 166 1 sandwich 21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 20.73
Fast foods, taco 171 1 small 20.66
Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 20.63
Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 20.62
Fast foods, fish sandwich, with tartar sauce and cheese 183 1 sandwich 20.61
Fish, haddock, cooked, dry heat 85 3 oz 20.60
Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 20.43
Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 20.37
Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 85 3 oz 20.29
Chili con carne with beans, canned entree 222 1 cup 20.18
Fish, tuna, white, canned in water, drained solids 85 3 oz 20.08
Fish, pollock, walleye, cooked, dry heat 85 3 oz 19.98
Barley, pearled, raw 200 1 cup 19.82
Crustaceans, shrimp, mixed species, canned 85.05 3 oz 19.63
Fast foods, chimichanga, with beef 174 1 chimichanga 19.61
Fish, cod, Pacific, cooked, dry heat 85 3 oz 19.51
Fish, cod, Atlantic, canned, solids and liquid 85 3 oz 19.35
Milk, canned, evaporated, nonfat 256 1 cup 19.33
Breakfast items, biscuit with egg and sausage 180 1 biscuit 19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 19.13
Beans, white, mature seeds, canned 262 1 cup 19.02
Fast foods, shrimp, breaded and fried 164 6-8 shrimp 18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 18.58
Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat,
choice, cooked, roasted 85 3 oz 17.95
Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 17.86
Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 17.80
Beans, baked, canned, with franks 259 1 cup 17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken 218 1-1/2 cups 17.44
Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 17.43
Snacks, pork skins, plain 28.35 1 oz 17.38
Bulgur, dry 140 1 cup 17.21
Crustaceans, crab, blue, cooked, moist heat 85 3 oz 17.17
Milk, canned, evaporated, without added vitamin A 252 1 cup 17.16
Bread crumbs, dry, grated, seasoned 120 1 cup 17.04
Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 16.81
Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 16.81
Fast foods, hot-dog, with corn flour coating (corndog) 175 1 corn dog 16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon 137 1 muffin 16.69
Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 16.45
Wheat flour, whole-grain 120 1 cup 16.44
Wheat flour, white, bread, enriched 137 1 cup 16.41
Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.35
Oat bran, raw 94 1 cup 16.26
Fast foods, croissant, with egg, cheese, and bacon 129 1 croissant 16.23
Fast foods, tostada, with beans, beef, and cheese 225 1 tostada 16.09
Fish, roughy, orange, cooked, dry heat 85 3 oz 16.02
Fast foods, cheeseburger, regular, single patty, with condiments 113 1 sandwich 15.96
Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,
batter 72 1 drumstick 15.80
Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15.60
Fish, salmon, chinook, smoked 85.05 3 oz 15.55
Fish, catfish, channel, cooked, breaded and fried 85 3 oz 15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 15.35
Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.24
Buckwheat flour, whole-groat 120 1 cup 15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain 102 1 sandwich 14.77
Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 14.74
Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt 164 1 cup 14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained,
without salt 1 cup 14.43
Spaghetti w/Meat Sauce, frozen entree 283 1 package 14.29
Beef Macaroni, frozen entree 240 1 package 14.14
Fish, pollock, walleye, cooked, dry heat 60 1 fillet 14.11
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'NBURGERS, frozen 85 1 patty 13.91
Refried beans, canned 252 1 cup 13.83
Fast foods, hotdog, with chili 114 1 sandwich 13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 13.49
Beans, kidney, red, mature seeds, canned 256 1 cup 13.44
Beans, baked, canned, with pork and sweet sauce 253 1 cup 13.44
Entrees, fish fillet, battered or breaded, and fried 91 1 fillet 13.34
Cowpeas, common (blackeyes, crowder, southern), mature seeds, 172 1 cup 13.30
Fast foods, taco salad 198 1-1/2 cups 13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 13.21
Rice, white, long-grain, regular, raw, enriched 185 1 cup 13.19
Beans, baked, canned, with pork and tomato sauce 253 1 cup 13.05
Chicken pot pie, frozen entree 217 1 small pie 13.04
Entrees, pizza with cheese, meat, and vegetables 79 1 slice 13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 13.01
Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 12.91
Fast foods, clams, breaded and fried 115 3/4 cup 12.82
Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 12.61
Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 12.45
Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 12.40
Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 12.36
Fast foods, hamburger, regular, single patty, with condiments 106 1 sandwich 12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve 240 1 cup 12.31
Beans, baked, canned, plain or vegetarian 254 1 cup 12.17
Crustaceans, crab, blue, crab cakes 60 1 cake 12.13
Milk shakes, thick vanilla 313 11 fl oz 12.08
Fish, herring, Atlantic, pickled 85.05 3 oz 12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,
180 1 cup 11.97
Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 11.92
Lima beans, large, mature seeds, canned 241 1 cup 11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned 240 1 cup 11.88
Cornmeal, degermed, enriched, yellow 138 1 cup 11.70
Shake, fast food, vanilla 333 16 fl oz 11.66
Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 11.61
Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 11.52
Beef stew, canned entree 232 1 cup 11.46
Protein, Carbohydrate, Fat - Food Exchange List
Source: Based on American Dietetic Association Exchange List
Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices.
Vegetables
Fat-Free and Very Lowfat Milk
Very Lean Protein
Fruits Lean Protein
Medium Fat Proteins
Starches
Fats
Vegetables
contain 25 calories and 5 grams of carbohydrate. One serving equals:
1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
1/2 cup Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.
Fat-Free and Very Lowfat Milk
contain 90 calories per serving. One serving equals:
1 cup Milk, fat-free or 1% fat
3/4 cup Yogurt, plain non fat or low fat
1 cup Yogurt, artificially sweetened
[Return to Top of Exchange List]
Very Lean Protein
choices have 35 calories and 1 gram of fat per serving. One serving equals:
1 ounce Turkey breast or chicken breast, skin removed
1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce Canned tuna in water
1 ounce Shellfish (clams, lobster, scallop, shrimp)
3/4 cup Cottage cheese, non fat or low fat
2 each Egg whites
1/4 cup Egg substitute
1 ounce Fat-free cheese
1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein
[Return to Top of Exchange List]
Fruits
contain 15 grams of carbohydrate and 60 calories. One serving equals:
1 small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)
1 cup Fresh melon cubes
1/8 th Honeydew melon
4 ounces Unsweetened Juice
4 teaspoons Jelly or Jam
[Return to Top of Exchange List]
Lean Protein
choices have 55 calories and 2-3 grams of fat per serving. One serving equals:
1 ounce Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
2 medium Sardines
* Limit to 1-2 times per week
[Return to Top of Exchange List]
Medium Fat Proteins
have 75 calories and 5 grams of fat per serving. One serving equals:
1 ounce Beef (any prime cut), corned beef, ground beef **
1 ounce Pork chop
1 each Whole egg (medium) **
1 ounce Mozzarella cheese
1/4 cup Ricotta cheese
4 ounces Tofu (note this is a Heart Healthy choice)
** choose these very infrequently
[Return to Top of Exchange List]
Starches
contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slice Reduced calorie or "lite" Bread
1/4 (1 Ounce) Bagel (varies)
1/2 English muffin
1/2 Hamburger bun
3/4 cup Cold cereal
1/3 cup Rice, brown or white- cooked
1/3 cup Barley or couscous- cooked
1/3 cup Legumes (dried beans, peas or lentils)- cooked
1/2 cup Pasta- cooked
1/2 cup Bulgar- cooked
1/2 cup Corn, sweet potato or green peas
3 ounce Baked sweet or white potato
3/4 ounce Pretzels
3 cups Popcorn, hot air popped or microwave (80% light)
[Return to Top of Exchange List]
Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:
1 teaspoon Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon Butter
1 teaspoon Stick margarine
1 teaspoon Mayonnaise
1 Tablespoon Reduced fat margarine or mayonnaise
1 Tablespoon Salad dressing
1 Tablespoon Cream cheese
2 Tablespoons Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon
[Return to Top of Exchange List]
List of High Protein Vegetarian Foods
A list of high protein vegetarian foods provided by the USDA.
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