Protein Chart


This handy protein chart will help you track your intake of protein calories, carbs and grams.

I've set it up to be in 1 ounce serving sizes because I find that method easier to use when calculating my actual consumption size.

For instance, if I know the number for one ounce of sirloin steak, than it's easy to just mutiply those numbers by the number of ounces I actually ate.

So if I have an 6 ounce steak, I can multiply 8 grams of protein x 6 ounces, and know that I ate 48 grams of protein in that one steak.

Protein Food and Serving Size Calories Net Carbs Protein grams
Bacon, 1 medium slice, (6 grams) cooked 40 0 2
Beef, Sirloin Steak, 1 ounce, broiled 77 0 8
Beef, Ground, 4% fat, 1 ounce, broiled 34 0 7.5
Beef, Ground, 15% fat, 1 ounce, broiled 80 0 6.1
Beef, Roast, 1 ounce, baked 67 0 8
Chicken, white meat, 1 ounce 33 0 7
Chicken, dark meat, 1 ounce 40 0 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 0 6.5
Fish, Flounder, 1 ounce 27 0 5
Fish, Sole, 1 ounce 27 0 5
Fish, Salmon, 1 ounce 60 0 7
Ham, smoked, 1 ounce 40 1 5.3
Hot dog, beef, 1.25 ounce 148 1.8 5
Lamb, ground, 1 ounce 80 0 4.7
Lamb chop, 1 ounce 70 0 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 0 7
Pork, roast 1 ounce 60 0 7
Pork ribs, spareribs, 1 ounce, roasted 116 0 8
Scallops, 1 ounce 23 2 6
Shrimp, 1 ounce 26 1 6
Tuna, 1 ounce 32 0 6.5
Turkey Breast, 1 ounce 30 1 7
Veal, roasted, 1 ounce 45 0 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 without my carb counter books.



Done with Protein Chart, back to Ketogenic Diet Plan
Back to Carb Counter