Ultimate Protein Food Reference List To Build Muscle Fast


Great High Protein Foods.

We All Need Protein and Natural Foods are Our Best Source.

Below I’ve Compiled a Vast List of Food Types and it Includes each Foods Caloric, Fat, Carbohydrate and Protein Content.

My Goal of this List is to Save you Time and Help Everybody, by Giving you an Idea of how Much Protein is Yielded in each Food and the Calories, Carbs and Fat Consumption that will Need to be Sacrificed in order to Consume that Protein.

This List Should be Beneficial to those Trying to Build or Maintain Muscle as well as those Trying to Gain or Lose Weight Because all of you will know Exactly what to Add or Take Away from your Diet in Order to Achieve those Goals. Use the following list for a standard to base your own, food intake math off.


Beef is High in Protein.                                     Beef: All portions are 3 ounces and grilled.

  1. Filet Mignon: Calories 144 Total Fat 7.53g Total Carbohydrate 0g Protein 17.67g
  2. Ribeye Steak: Calories 164 Total Fat 6g Total Carbohydrate 0g Protein 25g
  3. New York Strip: Calories 171 Total Fat 10.81g Total Carbohydrate 0g Protein 17.27g
  4. Porterhouse Steak: Calories 180 Total Fat 9.5g Total Carbohydrate 0g Protein 22.16g
  5. T-Bone Steak: Calories 210 Total Fat 13.54g Total Carbohydrate 0g Protein 20.55g
  6. Beef Chuck Steak: Calories 163 Total Fat 6.1g Total Carbohydrate 0g Protein 25.39g
  7. Flank Steak: Calories 165 Total Fat 7.1g Total Carbohydrate 0g Protein 23.6g
  8. Beef Brisket: Calories 159 Total Fat 7.96g Total Carbohydrate 0g Protein 20.44g
  9. Beef Shank: Calories 171 Total Fat 5.41g Total Carbohydrate 0g Protein 28.63g
  10. London Broil: Calories 180 Total Fat 7.65g Total Carbohydrate 0g Protein 26.07g
  11. Corned Beef: Calories 168 Total Fat 12.67g Total Carbohydrate 0.12g Protein 12.49g
  12. Roast Beef: Calories 227 Total Fat 14.73g Total Carbohydrate 0g Protein 22.04g
  13. Cube Steak: Calories 159 Total Fat 5.64g Total Carbohydrate 0g Protein 25.35g
  14. Prime Rib: Calories 226 Total Fat 14.73g Total Carbohydrate 0g Protein 22.04g
  15. Ground Beef: Calories 232 Total Fat 15.61g Total Carbohydrate 0g Protein 21.29g


 Seafood is a Great Protein Source.                                       Fish and Shellfish: All portions are 3 ounces and broiled.   

  1. Halibut: Calories 94 Total Fat 1.95g Total Carbohydrate 0g Protein 17.69g
  2. Tuna Fish: Calories 92 Total Fat 0.81g Total Carbohydrate 0g Protein 19.87g
  3. Can Tuna: Calories 99 Total Fat 0.7g Total Carbohydrate 0g Protein 21.7g
  4. Salmon: Calories 156 Total Fat 9.22g Total Carbohydrate 0g Protein 16.92g
  5. Snapper: Calories 85 Total Fat 1.14g Total Carbohydrate 0g Protein 17.43g
  6. Perch: Calories 85 Total Fat 1.14g Total Carbohydrate 0g Protein 17.43g
  7. Flounder: Calories 77 Total Fat 1.01g Total Carbohydrate 0g Protein 16.02g
  8. Cod: Calories 104 Total Fat 3.05g Total Carbohydrate 0.35g Protein 17.78g
  9. Tilapia: Calories 82 Total Fat 1.45g Total Carbohydrate 0g Protein 17.08g
  10. Sole: Calories 77 Total Fat 1.01g Total Carbohydrate 0g Protein 16.02g
  11. Lobster: Calories 81 Total Fat 0.49g Total Carbohydrate 1.07g Protein 17.08g
  12. Scallops: Calories 75 Total Fat 0.65g Total Carbohydrate 2.01g Protein 14.26g
  13. Shrimp: Calories 121 Total Fat 1.97g Total Carbohydrate 1.04g Protein 23.18g
  14. Clams: Calories 63 Total Fat 0.82g Total Carbohydrate 2.19g Protein 10.86g
  15. King Crab: Calories 82 Total Fat 1.31g Total Carbohydrate 0g Protein 16.45g
  16. Snow Crab: Calories 86 Total Fat 1.5g Total Carbohydrate 0g Protein 17.04g


  Pork is High in Protein.                                     Pork: All portions are 3 ounces and cooked.

  1. Ham: Calories 207 Total Fat 14.25g Total Carbohydrate 0g Protein 18.33g
  2. Sliced Ham: Calories 139 Total Fat 7.31g Total Carbohydrate 3.26g Protein 14.12g
  3. Pork Chop: Calories 158 Total Fat 9.18g Total Carbohydrate 0g Protein 17.58g
  4. Top Pork Loin: Calories 122 Total Fat 5.01g Total Carbohydrate 0g Protein 18.16g
  5. Ground Pork: Calories 252 Total Fat 17.65g Total Carbohydrate 0g Protein 21.84g
  6. Bacon: Calories 390 Total Fat 38.31g Total Carbohydrate 0.56g Protein 9.87g
  7. Can. Bacon: Calories 155 Total Fat 7.09g Total Carbohydrate 1.13g Protein 20.36g
  8. Pork Sausage: Calories 259 Total Fat 22.56g Total Carbohydrate 0g Protein 12.83g
  9. Ribs: Calories 213 Total Fat 16.29g Total Carbohydrate 0g Protein 15.63g
  10. Pulled Pork: Calories 116 Total Fat 4.6g Total Carbohydrate 0g Protein 17.47g
  11. Pork Roast: Calories 210 Total Fat 12.41g Total Carbohydrate 0g Protein 22.95g
  12. Bratwurst: Calories 283 Total Fat 24.82g Total Carbohydrate 2.42g Protein 11.67g


Chicken is an excellent source of Protein.                                Chicken: All are portions are 3 ounces, skinless  and grilled

  1. Chicken Breast: Calories 138 Total Fat 2.97g Total Carbohydrate 0g Protein 25.84g
  2. Chicken Thigh: Calories 174 Total Fat 9.06g Total Carbohydrate 0g Protein 21.6g
  3. Chicken Drums: Calories 137 Total Fat 7.38g Total Carbohydrate 0g Protein 16.39g
  4. Chicken Wings: Calories 130 Total Fat 8.68g Total Carbohydrate 0g Protein 11.99g
  5. Ground Chicken: Calories 199 Total Fat 11.33g Total Carbohydrate 0g Protein 22.74g


Turkey is a Lean Protein Choice.                                        Turkey:  All portions are 3 ounces and baked.

  1. Turkey: Calories 145 Total Fat 4.23g  Total Carbohydrate 0g Protein 24.94g
  2. Ground Turkey: Calories 200 Total Fat 11.18g Total Carbohydrate 0g Protein 23.27g


Eggs are the Best Protein Source.                                     Dairy: See portions for each.

  1. 1 Lg. Egg White: Calories 17 Total Fat 0.06g Total Carbohydrate 0.24g Protein 3.6g
  2. 1 Lg. Egg: Calories 74 Total Fat 4.97g Total Carbohydrate 0.38g Protein 6.29g
  3. 8 oz Sk. Milk: Calories 87 Total Fat 0.44g Total Carbohydrate 11.99g Protein 8.4g
  4. 8 oz Wh. Milk: Calories 136 Total Fat 7.37g Total Carbohydrate 10.25g Protein 7.3g
  5. 8ozReg Yog.:Calories 143 Total Fat 3.52g Total Carbohydrate 15.98g Protein11.92g
  6. 8oz nofat Yog: Calories 127 Total Fat 0.41g Total Carbohydrate 17.43g Protein13.01g
  7. 8ozCot.Cheese:Calories 233 Total Fat 10.19gTotalCarbohydrate6.06gProtein 28.23g
  8. 3ozMozCheese:Calories 216Total Fat 13.54g TotalCarbohydrate2.36gProtein 20.63g
  9. 3ozChdCheese:Calories343Total Fat 28.19gTotal Carbohydrate 1.09gProtein 21.18g
  10. 3ozSWCheese:Calories 323Total Fat 23.64gTotal Carbohydrate 4.58gProtein 22.9g


Pasta is good for protein.                                    Bread, Pasta, Grains: All portions are 4 ounces or (1/4 cup)

  1. Wheat Pasta: Calories 397 Total Fat 1.6g Total Carbohydrate 85.53g Protein 16.68g
  2. Reg. Pasta: Calories 149 Total Fat 1.2g Total Carbohydrate 28.42g Protein 5.87g
  3. Wheat Rice: Calories 126 Total Fat 1.02g Total Carbohydrate 26.04g Protein 2.93g
  4. Reg. Rice: Calories 147 Total Fat 0.32g Total Carbohydrate 31.94g Protein 3.05g
  5. Wheat Bread: Calories 315 Total Fat 6.12g Total Carbohydrate 58.29g Protein 9.53g
  6. Reg. Oatmeal: Calories 441 Total Fat 7.82g Total Carbohydrate 75.15g Protein 19.15g


Soy Beans are a Complete Protein Source.                                    Beans: All portions are 4 ounces (or ½ cup) except for Soy Milk this is 1 cup (8 ounces)

  1. Soy Milk: Calories 118 Total Fat 4.35g Total Carbohydrate 11.18g Protein 10.16g
  2. Soy Beans: Calories 472 Total Fat 22.61g Total Carbohydrate 34.2g Protein 41.38g
  3. Tofu: Calories 70 Total Fat 3.06g Total Carbohydrate 2.72g Protein 7.82g
  4. Black Beans: Calories 104 Total Fat 0.33g Total Carbohydrate 18.92g Protein 6.89g
  5. Pinto Beans: Calories 70 Total Fat 1.02g Total Carbohydrate 13.15g Protein 5.95g
  6. Kidney Beans: Calories 96 Total Fat 0.39g Total Carbohydrate 17.68g Protein 5.95g
  7. Lentils: Calories 400 Total Fat 1.2g Total Carbohydrate 68.13g Protein 29.26g


Nuts are a Great Energy and Protein Source.                                       Nuts and Seeds: All portions are 2 ounces (or ¼ cup)

  1. Almonds: Calories 328 Total Fat 28.71g Total Carbohydrate 11.19g Protein 12.05g
  2. Cashews: Calories 314 Total Fat 24.86g Total Carbohydrate 17.12g Protein 10.33g
  3. Pecans: Calories 392 Total Fat 40.81g Total Carbohydrate 7.86g Protein 5.2g
  4. Peanuts: Calories 321 Total Fat 27.92g Total Carbohydrate 9.15g Protein 14.63g
  5. Peanut But.: Calories 334 Total Fat 28.58g Total Carbohydrate 11.1g Protein 14.22g
  6. Sunfl. Sds: Calories 330 Total Fat 28.24g Total Carbohydrate 13.65g Protein 10.96g
  7. Pump. Sds: Calories 252 Total Fat 10g Total Carbohydrate 30g Protein 10g
  8. Flax Sds: Calories 303 Total Fat 23.9g Total Carbohydrate 16.37g Protein 10.37g


Lima Beans are High in Protein.                            Vegetables: All portions are 4 ounces (or ½ cup) and cooked.

  1. Lima Beans: Calories 128 Total Fat 0.98g Total Carbohydrate 22.87g Protein 7.76g
  2. Peas: Calories 92 Total Fat 0.45g Total Carbohydrate 16.4g Protein 6.15g
  3. Corn: Calories 98 Total Fat 1.34g Total Carbohydrate 21.57g Protein 3.65g
  4. Succotash: Calories 112 Total Fat 1.16g Total Carbohydrate 22.22g Protein 5.7g
  5. Kale: Calories 57 Total Fat 0.79g Total Carbohydrate 11.35g Protein 3.74g
  6. Mushrooms: Calories 25 Total Fat 0.39g Total Carbohydrate 3.72g Protein 3.5g
  7. Artichokes: Calories 53 Total Fat 0.2g Total Carbohydrate 12g Protein 3.7
  8. Spinach: Calories 26 Total Fat 0.44g Total Carbohydrate 4.12g Protein 3.24g
  9. Potato: Calories 79 Total Fat 0.11g Total Carbohydrate 17.82g Protein 1.91g
  10. Swt Potato: Calories 98 Total Fat 0.06g Total Carbohydrate 22.82g Protein 1.78g


Fruit for Protein.                                      Fruit: All portions are 2 ounces (or ¼ cup)

  1. Strawberry: Calories 18 Total Fat 0.17g Total Carbohydrate 4.35g Protein 0.38g
  2. Bluberry: Calories 32 Total Fat 0.19g Total Carbohydrate 8.22g Protein 0.42g
  3. Raspberry: Calories 29 Total Fat 0.37g Total Carbohydrate 6.77g Protein 0.68g
  4. Banana: Calories 50 Total Fat 0.19g Total Carbohydrate 12.95g Protein 0.62g
  5. Apple: Calories 29 Total Fat 0.1g Total Carbohydrate 7.83g Protein 0.15g
  6. Orange: Calories 27 Total Fat 0.1g Total Carbohydrate 6g Protein 0.5g
  7. Pineapple: Calories 28 Total Fat 0.1g Total Carbohydrate 7g Protein 0.3g
  8. Pear: Calories 33 Total Fat 0.07g Total Carbohydrate 8.77g Protein 0.22g
  9. Watermelon: Calories 17 Total Fat 0.09g Total Carbohydrate 4.28g Protein 0.35g
  10. Coconut: Calories 201 Total Fat 19g Total Carbohydrate 9g Protein 2g


Hope I could be of assistance!

Obviously I’ts next to impossible for most of us to get enough protein from our daily food intake. Check out my Review Page to see what I consider to be the Absolute Best Protein Powder for Anyone.    At the bottom of the Review Page (in the F.A.Q section) you can see how much protein you require for your lifestyle.

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