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 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:



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