Proteins & Meats Nutrition Guide
Complete nutrition facts, calories, and health information for 15 proteins & meats. All data verified from USDA FoodData Central.
About Proteins & Meats
Protein foods are essential for building and repairing muscle, supporting immune function, and maintaining healthy skin, hair, and nails. Animal proteins like chicken, fish, and eggs provide complete proteins containing all essential amino acids. Lean proteins are particularly valuable for weight management as they promote satiety without excessive calories. Fish like salmon provide omega-3 fatty acids, while red meats offer iron and B vitamins.
Nutrition Tips for Proteins & Meats
- ✓Choose lean cuts and remove visible fat to reduce calorie intake
- ✓Include fish at least twice weekly for omega-3 benefits
- ✓Eggs are a complete protein and economical protein source
- ✓Cooking method matters - grilling and baking are healthier than frying
Proteins & Meats Quick Stats
All Proteins & Meats Nutrition Facts
Chicken Breast
165
calories/100g
31g
protein
0g
carbs
3.6g
fat
Egg
155
calories/100g
13g
protein
1.1g
carbs
11g
fat
Salmon
208
calories/100g
25g
protein
0g
carbs
13g
fat
Ground Beef
250
calories/100g
26g
protein
0g
carbs
17g
fat
Steak
271
calories/100g
25g
protein
0g
carbs
19g
fat
Chicken Thigh
209
calories/100g
26g
protein
0g
carbs
11g
fat
Turkey Breast
135
calories/100g
30g
protein
0g
carbs
1.7g
fat
Tuna
132
calories/100g
29g
protein
0g
carbs
1.3g
fat
Shrimp
99
calories/100g
24g
protein
0.2g
carbs
0.3g
fat
Bacon
541
calories/100g
37g
protein
1.4g
carbs
42g
fat
Pork Chop
242
calories/100g
27g
protein
0g
carbs
14g
fat
Ham
145
calories/100g
21g
protein
1.5g
carbs
6g
fat
Cod
82
calories/100g
17g
protein
0g
carbs
0.7g
fat
Tofu
76
calories/100g
15g
protein
1.9g
carbs
4.8g
fat
Chicken Wings
203
calories/100g
30g
protein
0g
carbs
8.1g
fat
Compare Proteins & Meats
See how different proteins & meats stack up nutritionally:
Frequently Asked Questions About Proteins & Meats
What protein has the most protein per calorie?
Chicken breast (31g protein, 165 cal per 100g), tuna (30g protein, 130 cal), and shrimp (24g protein, 99 cal) offer the highest protein-to-calorie ratios for efficient protein intake.
How much protein do I need daily?
The general recommendation is 0.8g per kg of body weight for adults. Active individuals and those building muscle may need 1.2-2.0g per kg. A 70kg person needs 56-140g daily depending on activity level.
Is red meat healthy?
Red meat provides iron, zinc, and B vitamins but is higher in saturated fat. Moderate consumption (2-3 servings per week) of lean cuts can be part of a healthy diet.
Verified Data: All nutrition information sourced from USDA FoodData Central, the official U.S. Department of Agriculture nutrition database.