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Bodybuilding food guide
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Protein Content of Bodybuilding Foods
Use this guide to help you plan your bodybuilding diet. Most common bodybuilding
foods are listed for protein, carbs and fat content. Use the guide to help you
detemine if you are consuming the right combination of protein, carbs and fat. Most
bodybuilders will use a protein supplement in addition to whole foods to meet their
daily protein requirement of 1-1.5 grams of quality protein per pound of bodyweight.
Protein Content, Carbs and Fat of Top Bodybuilding Foods 1 whole extra-large egg 85 7 0 6
Meat, Eggs and Seafood
Meat C alories P rotein C arbs F at
8 ounce beef brisket 352 48 0 17
8 ounces corned beef 448 32 0 34
8 ounce flank steak 352 48 0 16
4 ounces ground beef.
95% lean 152 24 0 6
4 ounces ground beef.
90% lean 196 24 0 11
4 ounces ground beef
85% lean 240 20 0 17
4 ounces ground beef
80% lean 284 20 0 22
4 ounces ground beef.
75% lean 328 16 0 28
4 ounces ground beef.
70% lean 372 16 0 34
1 ounce beef jerky 116 9 3 7
8 ounce beef liver 312 48 0 8
8 ounce porterhouse steak 560 43 0 42
3 large beef ribs 474 34 0 37
4 ounce roast beef 106 14 1 5
8 ounce top sirloin 456 48 0 29
8 ounce T-bone steak 496 44 0 35
8 ounce tenderloin 560 48 0 25
Lamb ( raw unless otherwise noted)
4 ounces ground lamb 320 20 0 27
8 ounces lamb chops 472 40 0 32
8 ounce leg of lamb 472 40 0 32
Pork (raw, unless otherwise noted)
3 slices bacon 311 8 0 31
1 large pork chop 205 20 0 13
4 ounces ground pork 300 20 0 24
8 ounces cured ham 464 48 0 30
4 ounces smoked deli ham 186 21 1 11
1 rack baby back ribs (roasted) 810 53 0 65
1 Italian sausage 391 16 1 35
1 link smoked sausage 265 15 1 22
8 ounce pork tenderloin 312 48 0 12
Poultry (raw unless otherwise noted)
6 ounce chicken breast 185 39 0 2
4 ounce chicken breast deli meat, 95 21 0 1
1 chicken thigh 82 14 3
6 chicken wings 366 34 6 22
1 Cornish game hen (roasted) 295 51 0 9
6 ounce duck domesticated.
(Meat only) 226 31 0 10
4 ounces ground ostrich meat 188 23 0 10
6 ounce turkey breast 189 42 0 1
4 ounces turkey deli meat 104 22 2 0
4 ounces ground turkey 170 20 0 9
1 ounce turkey jerky 101 19 1 1
Eggs (raw unless otherwise noted)
1 whole large egg 74 6 0 51 whole jumbo egg 96 8 0 6
1 large egg white 17 4 0 0
Seafood (raw unless otherwise noted)
6 ounce bass 194 32 0 6
6 ounce catfish 230 26 0 13
6 medium clams 66 11 2 1
6 ounce cod 140 30 0 1
1 crabcake 160 11 5 10
1 Alaskan king crab leg 144 31 0 1
6 ounce flounder 154 32 2 3
6 ounce haddock 148 32 0 1
6 ounce halibut 188 36 0 4
1 medium lobster 135 28 1 1
6 ounce mackerel 268 34 0 13
6 medium mussels 84 11 4 2
6 medium oysters 57 6 3 2
6 ounces salmon (Atlantic) 312 34 0 18
1 can sardines (in oil, drained) 191 23 0 11
6 ounces scallops 150 28 0 2
6 ounces sea bass 164 32 0 3
6 ounce sole 154 32 0 2
4 ounces shrimp 120 23 1 2
6 ounce swordfish 206 34 0 7
6 ounce trout 252 36 0 11
1 can white tuna (in water) 220 41 0 5
1 can light tuna (in water) 191 42 0 1
6 ounce whitefish 228 32 0 10
Dairy
Cheese
1 slice low-fat
American cheese 38 5 1 1
1 slice cheddar cheese 113 7 0 9
8 ounces low-fat
cottage cheese (1%) 163 28 6 2
8 ounces cottage cheese
(small curd) 232 28 6 10
1 slice low-fat, Monterey jack 88 8 0 6
1 ounces mozzarella, part skim 72 7 1 5
1 slice provolone cheese 98 7 1 7
1 slice low-fat Swiss cheese 50 8 1 1
Milk
8 ounces nonfat milk 83 8 12 0
8 ounces low-fat milk (1%) 102 8 12 2
8 ounces reduced fat milk (2%) 122 8 11 5
8 ounces whole milk (3.25%) 146 8 11 8
1 tbsp.nonfat sour cream 11 0 2 0
1 tbsp.reduced fat sour cream 20 0 1 2
Yogurt
8 ounces nonfat yogurt (fruit) 213 10 43 0
8 ounces low-fat yogurt (fruit) 225 9 42 3
8 ounces low-fat yogurt (plain) 143 12 16 4
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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
