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List of High Protein Foods - Poultry Products
Poultry sources such as chicken and turkey are at the top of the list of high protein foods. When choosing foods from this high protein foods list, you should opt for the white meat portions of the bird, in particular the breast. The dark meat has nearly twice the fat content of the white meat.
The Middle Management™ choice to help you build muscle and burn fat is the roasted boneless and skinless chicken breast. A four ounce serving contains over 35 grams of protein (80% of the total calories) and only 4 grams of fat.
When scanning this list of high protein foods, keep fat content in mind as you consider each option.
Remember, protein contains amino acids and, as a result, is essential for your body to build, repair, and maintain muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.
The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.
Therefore, the following list of high protein foods from the poultry products category each contain greater than 10 grams of protein per serving.
We didn't want to simply provide you with just any product that is high in protein. If you are on a high protein diet or a low carb diet, you do not want all of that extra filler as you build and maintain your factory. We wanted to provide you with a list of high protein foods that are going to help you meet your goals to build muscle or burn fat. Therefor, each food in this high protein foods list meets two additional criterea:
- The food derives greater than 20% of its calories from protein, and
- The calories from fat are less than 25% of total calories.
The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.
Finally, for those on a "low fat" diet, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).
Some of you may be on a low carbohydrate diet. If, while using the list of high protein foods, you want to know the carbohydrate content of a particular high protein food, then you can do the following calculation:
For percent of calories from carbohydrates:
100% - % Protein - % Fat = % Carbohydrates
To find out the grams of carbs:
Total calories x % Carbohydrates / 4 = Grams of Carbs
Now, lets get to the list of high protein foods from poultry!
List of High Protein Foods: Poultry
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Chicken, broilers or fryers, breast, meat only, cooked, fried | .5 breast, bone and skin removed | 161 | 28.8 | 76% | 4.1 | 22% | 1 unit | 97 | 17.4 | 76% | 2.4 | 22% | * | 100 grams | 187 | 33.4 | 76% | 4.7 | 22% | 4 oz | 212 | 37.9 | 76% | 5.3 | 22% |
| Chicken, broilers or fryers, breast, meat only, cooked, roasted | 1 cup, chopped or diced | 231 | 43.4 | 80% | 5.0 | 19% | 1 unit | 86 | 16.1 | 80% | 1.9 | 19% | * | 100 grams | 165 | 31.0 | 80% | 3.6 | 19% | 4 oz | 187 | 35.2 | 80% | 4.0 | 19% |
| Chicken, broilers or fryers, breast, meat only, cooked, stewed | 1 cup, chopped or diced | 211 | 40.6 | 82% | 4.2 | 18% | 1 unit | 86 | 16.5 | 82% | 1.7 | 18% | * | 100 grams | 151 | 29.0 | 82% | 3.0 | 18% | 4 oz | 171 | 32.9 | 82% | 3.4 | 18% |
| Chicken, broilers or fryers, breast, meat only, raw | .5 breast, bone and skin removed | 130 | 27.2 | 90% | 1.5 | 10% | * | 1 unit | 78 | 16.4 | 90% | 0.9 | 10% | * | 100 grams | 110 | 23.1 | 90% | 1.2 | 10% | * | 4 oz | 125 | 26.2 | 90% | 1.4 | 10% | * |
| Chicken, broilers or fryers, light meat, meat only, cooked, roasted | 1 cup, chopped or diced | 242 | 43.3 | 76% | 6.3 | 23% | 1 unit | 111 | 19.8 | 76% | 2.9 | 23% | * | 100 grams | 173 | 30.9 | 76% | 4.5 | 23% | 4 oz | 196 | 35.1 | 76% | 5.1 | 23% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Chicken, broilers or fryers, light meat, meat only, cooked, stewed | 1 cup, chopped or diced | 223 | 40.4 | 78% | 5.6 | 22% | 1 unit | 113 | 20.5 | 78% | 2.8 | 22% | * | 100 grams | 159 | 28.9 | 78% | 4.0 | 22% | 4 oz | 180 | 32.7 | 78% | 4.5 | 22% |
| Chicken, broilers or fryers, light meat, meat only, raw | .5 chicken, bone and skin removed | 168 | 34.1 | 87% | 2.4 | 13% | * | 1 unit | 100 | 20.4 | 87% | 1.5 | 13% | * | 100 grams | 114 | 23.2 | 87% | 1.7 | 13% | * | 4 oz | 129 | 26.3 | 87% | 1.9 | 13% | * |
| Chicken, broilers or fryers, meat only, raw | .5 chicken, bone and skin removed | 392 | 70.4 | 77% | 10.1 | 23% | 1 unit | 234 | 42.1 | 77% | 6.1 | 23% | 100 grams | 119 | 21.4 | 77% | 3.1 | 23% | 4 oz | 135 | 24.3 | 77% | 3.5 | 23% |
| Chicken, broilers or fryers, wing, meat only, raw | 100 grams | 126 | 22.0 | 74% | 3.5 | 25% | 4 oz | 143 | 24.9 | 74% | 4.0 | 25% |
| Chicken, gizzard, all classes, cooked, simmered | 1 cup, chopped or diced | 212 | 44.1 | 89% | 3.9 | 16% | 100 grams | 146 | 30.4 | 89% | 2.7 | 16% | * | 4 oz | 166 | 34.5 | 89% | 3.0 | 16% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Chicken, gizzard, all classes, raw | 100 grams | 94 | 17.7 | 80% | 2.1 | 19% | * | 4 oz | 107 | 20.0 | 80% | 2.3 | 19% | * |
| Chicken, roasting, light meat, meat only, cooked, roasted | 1 cup, chopped or diced | 214 | 38.0 | 76% | 5.7 | 23% | 1 unit | 119 | 21.2 | 76% | 3.2 | 23% | 100 grams | 153 | 27.1 | 76% | 4.1 | 23% | 4 oz | 173 | 30.8 | 76% | 4.6 | 23% |
| Chicken, roasting, light meat, meat only, raw | .5 chicken, bone and skin removed | 240 | 48.8 | 87% | 3.6 | 13% | 1 unit | 108 | 22.0 | 87% | 1.6 | 13% | * | 100 grams | 109 | 22.2 | 87% | 1.6 | 13% | * | 4 oz | 124 | 25.2 | 87% | 1.8 | 13% | * |
| Chicken, roasting, meat only, raw | .5 chicken, bone and skin removed | 529 | 97.0 | 78% | 12.9 | 21% | 1 unit | 232 | 42.5 | 78% | 5.6 | 21% | 100 grams | 111 | 20.3 | 78% | 2.7 | 21% | * | 4 oz | 126 | 23.1 | 78% | 3.1 | 21% |
| Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled | 1 cup, chopped or diced | 244 | 48.0 | 84% | 4.4 | 16% | 1 unit | 62 | 12.1 | 84% | 1.1 | 16% | * | 100 grams | 140 | 27.6 | 84% | 2.5 | 16% | * | 4 oz | 159 | 31.3 | 84% | 2.8 | 16% | * |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Emu, fan fillet, cooked, broiled | 1 serving | 131 | 26.6 | 87% | 2.0 | 13% | * | 1 steak | 606 | 123.1 | 87% | 9.1 | 13% | 100 grams | 154 | 31.3 | 87% | 2.3 | 13% | * | 4 oz | 175 | 35.5 | 87% | 2.6 | 13% | * |
| Emu, fan fillet, raw | 1 serving | 88 | 19.1 | 93% | 0.7 | 7% | * | 100 grams | 103 | 22.5 | 93% | 0.8 | 7% | * | 4 oz | 117 | 25.5 | 93% | 0.9 | 7% | * | 1 fan fillet | 528 | 115.4 | 93% | 4.1 | 7% |
| Emu, flat fillet, raw | 1 flat fillet | 361 | 78.8 | 93% | 2.6 | 6% | * | 100 grams | 102 | 22.3 | 93% | 0.7 | 6% | * | 4 oz | 116 | 25.2 | 93% | 0.8 | 6% | * |
| Emu, full rump, cooked, broiled | 1 serving | 143 | 28.6 | 86% | 2.3 | 14% | * | 100 grams | 168 | 33.7 | 86% | 2.7 | 14% | * | 4 oz | 191 | 38.2 | 86% | 3.0 | 14% | 1 full rump, cooked | 833 | 167.0 | 86% | 13.3 | 14% |
| Emu, full rump, raw | 100 grams | 112 | 22.8 | 87% | 1.6 | 13% | * | 4 oz | 127 | 25.9 | 87% | 1.9 | 13% | * | 1 full rump | 778 | 158.6 | 87% | 11.4 | 13% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Emu, inside drum, raw | 100 grams | 108 | 22.2 | 88% | 1.5 | 12% | * | 4 oz | 122 | 25.2 | 88% | 1.7 | 12% | * | 1 inside drum | 618 | 127.1 | 88% | 8.5 | 12% |
| Emu, inside drums, cooked, broiled | 1 serving | 133 | 27.5 | 89% | 1.7 | 11% | * | 100 grams | 156 | 32.4 | 89% | 2.0 | 11% | * | 4 oz | 177 | 36.7 | 89% | 2.3 | 11% | * | 1 inside drum, cooked | 650 | 134.8 | 89% | 8.4 | 11% |
| Emu, outside drum, raw | 1 outside drum | 435 | 97.4 | 96% | 2.0 | 4% | * | 100 grams | 103 | 23.1 | 96% | 0.5 | 4% | * | 4 oz | 117 | 26.2 | 96% | 0.5 | 4% | * |
| Emu, top loin, cooked, broiled | 1 serving | 129 | 24.7 | 82% | 2.7 | 18% | * | 1 steak | 371 | 71.0 | 82% | 7.6 | 18% | 100 grams | 152 | 29.1 | 82% | 3.1 | 18% | 4 oz | 172 | 33.0 | 82% | 3.5 | 18% |
| Guinea hen, meat only, raw | 1 unit | 303 | 56.8 | 80% | 6.8 | 20% | 100 grams | 110 | 20.6 | 80% | 2.5 | 20% | * | 4 oz | 125 | 23.4 | 80% | 2.8 | 20% | * | .5 guinea | 290 | 54.5 | 80% | 6.5 | 20% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Ostrich, fan, raw | 100 grams | 117 | 21.8 | 80% | 2.7 | 20% | * | 4 oz | 133 | 24.7 | 80% | 3.0 | 20% |
| Ostrich, inside leg, cooked | 1 serving | 120 | 24.7 | 88% | 1.6 | 12% | * | 100 grams | 141 | 29.0 | 88% | 1.9 | 12% | * | 4 oz | 160 | 32.9 | 88% | 2.2 | 12% | * |
| Ostrich, inside leg, raw | 1 serving | 94 | 19.0 | 86% | 1.5 | 14% | * | 100 grams | 111 | 22.4 | 86% | 1.7 | 14% | * | 4 oz | 126 | 25.4 | 86% | 2.0 | 14% | * |
| Ostrich, inside strip, cooked | 1 serving | 139 | 25.0 | 76% | 3.6 | 23% | 100 grams | 164 | 29.4 | 76% | 4.3 | 23% | 4 oz | 186 | 33.3 | 76% | 4.8 | 23% |
| Ostrich, inside strip, raw | 100 grams | 127 | 23.7 | 80% | 2.9 | 20% | * | 4 oz | 144 | 26.9 | 80% | 3.3 | 20% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Ostrich, outside leg, raw | 100 grams | 115 | 22.9 | 85% | 2.0 | 15% | * | 4 oz | 130 | 25.9 | 85% | 2.2 | 15% | * |
| Ostrich, outside strip, cooked | 1 serving | 133 | 24.3 | 78% | 3.3 | 22% | 100 grams | 156 | 28.6 | 78% | 3.8 | 22% | 4 oz | 177 | 32.4 | 78% | 4.3 | 22% | 4 oz | 136 | 26.5 | 83% | 2.5 | 16% | * |
| Ostrich, oyster, cooked | 1 serving | 135 | 24.5 | 77% | 3.4 | 22% | 100 grams | 159 | 28.8 | 77% | 4.0 | 22% | 4 oz | 180 | 32.7 | 77% | 4.5 | 22% |
| Ostrich, round, raw | 100 grams | 116 | 22.0 | 81% | 2.4 | 18% | * | 4 oz | 132 | 24.9 | 81% | 2.7 | 18% | * |
| Ostrich, tenderloin, raw | 100 grams | 123 | 22.1 | 77% | 3.2 | 23% | 4 oz | 139 | 25.0 | 77% | 3.6 | 23% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Ostrich, tip trimmed, cooked | 1 serving | 123 | 24.2 | 84% | 2.2 | 16% | * | 100 grams | 145 | 28.5 | 84% | 2.6 | 16% | * | 4 oz | 164 | 32.3 | 84% | 2.9 | 16% | * |
| Ostrich, tip trimmed, raw | 100 grams | 114 | 21.9 | 82% | 2.3 | 18% | * | 4 oz | 129 | 24.8 | 82% | 2.6 | 18% | * |
| Ostrich, top loin, cooked | 1 serving | 132 | 23.9 | 77% | 3.3 | 22% | 100 grams | 155 | 28.1 | 77% | 3.9 | 22% | 4 oz | 176 | 31.9 | 77% | 4.4 | 22% |
| Ostrich, top loin, raw | 100 grams | 119 | 21.7 | 78% | 3.0 | 22% | * | 4 oz | 135 | 24.6 | 78% | 3.3 | 22% |
| Pheasant, breast, meat only, raw | .5 breast, bone and skin removed | 242 | 44.4 | 78% | 5.9 | 21% | 1 unit | 225 | 41.2 | 78% | 5.5 | 21% | 100 grams | 133 | 24.4 | 78% | 3.3 | 21% | 4 oz | 151 | 27.6 | 78% | 3.7 | 21% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Pheasant, raw, meat only | 1 unit | 434 | 76.8 | 76% | 11.9 | 24% | 100 grams | 133 | 23.6 | 76% | 3.6 | 24% | 4 oz | 151 | 26.7 | 76% | 4.1 | 24% | .5 pheasant | 468 | 83.0 | 76% | 12.8 | 24% |
| Quail, breast, meat only, raw | 1 breast | 69 | 12.7 | 78% | 1.7 | 21% | * | 1 unit | 256 | 47.0 | 78% | 6.2 | 21% | 100 grams | 123 | 22.6 | 78% | 3.0 | 21% | * | 4 oz | 139 | 25.6 | 78% | 3.4 | 21% |
| Turkey breast, pre-basted, meat and skin, cooked, roasted | 100 grams | 126 | 22.2 | 75% | 3.5 | 24% | 4 oz | 143 | 25.1 | 75% | 3.9 | 24% | .5 breast, bone removed | 1089 | 191.5 | 75% | 29.9 | 24% |
| Turkey roast, boneless, frozen, seasoned, light and dark meat, raw | 100 grams | 120 | 17.6 | 63% | 2.2 | 16% | * | 4 oz | 136 | 20.0 | 63% | 2.5 | 16% | * | 1 box | 1361 | 199.6 | 63% | 24.9 | 16% | .25 box | 341 | 50.0 | 63% | 6.2 | 16% |
| Turkey, all classes, light meat, cooked, roasted | 1 cup, chopped or diced | 220 | 41.9 | 81% | 4.5 | 18% | 1 unit | 184 | 35.0 | 81% | 3.8 | 18% | 100 grams | 157 | 29.9 | 81% | 3.2 | 18% | 4 oz | 178 | 33.9 | 81% | 3.7 | 18% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Turkey, all classes, light meat, raw | .5 turkey, bone and skin removed | 1329 | 272.4 | 87% | 18.0 | 12% | 1 unit | 173 | 35.3 | 87% | 2.3 | 12% | * | 100 grams | 115 | 23.6 | 87% | 1.6 | 12% | * | 4 oz | 130 | 26.7 | 87% | 1.8 | 12% | * |
| Turkey, all classes, meat only, raw | .5 turkey, bone and skin removed | 2587 | 473.3 | 78% | 62.2 | 21% | 1 unit | 334 | 61.2 | 78% | 8.0 | 21% | 100 grams | 119 | 21.8 | 78% | 2.9 | 21% | * | 4 oz | 135 | 24.7 | 78% | 3.2 | 21% |
| Turkey, fryer-roasters, breast, meat and skin, cooked, roasted | 1 unit | 150 | 28.5 | 81% | 3.1 | 18% | 100 grams | 153 | 29.1 | 81% | 3.2 | 18% | 4 oz | 173 | 33.0 | 81% | 3.6 | 18% | .5 breast, bone removed | 526 | 100.0 | 81% | 11.0 | 18% |
| Turkey, fryer-roasters, breast, meat and skin, raw | 1 unit | 154 | 29.2 | 81% | 3.3 | 19% | 100 grams | 125 | 23.8 | 81% | 2.7 | 19% | * | 4 oz | 142 | 26.9 | 81% | 3.0 | 19% | .5 breast, bone removed | 541 | 102.9 | 81% | 11.5 | 19% |
| Turkey, fryer-roasters, breast, meat only, cooked, roasted | .5 breast, bone and skin removed | 413 | 92.0 | 95% | 2.3 | 5% | * | 1 unit | 117 | 26.2 | 95% | 0.6 | 5% | * | 100 grams | 135 | 30.1 | 95% | 0.7 | 5% | * | 4 oz | 153 | 34.1 | 95% | 0.8 | 5% | * |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Turkey, fryer-roasters, breast, meat only, raw | .5 breast, bone and skin removed | 433 | 95.9 | 95% | 2.5 | 5% | * | 1 unit | 123 | 27.3 | 95% | 0.7 | 5% | * | 100 grams | 111 | 24.6 | 95% | 0.7 | 5% | * | 4 oz | 126 | 27.9 | 95% | 0.7 | 5% | * |
| Turkey, fryer-roasters, dark meat, meat only, cooked, roasted | 1 cup, chopped or diced | 227 | 40.4 | 76% | 6.0 | 23% | 1 unit | 147 | 26.2 | 76% | 3.9 | 23% | 100 grams | 162 | 28.8 | 76% | 4.3 | 23% | 4 oz | 184 | 32.7 | 76% | 4.9 | 23% |
| Turkey, fryer-roasters, dark meat, meat only, raw | .5 turkey, bone and skin removed | 532 | 98.0 | 79% | 12.8 | 21% | 1 unit | 151 | 27.8 | 79% | 3.6 | 21% | 100 grams | 111 | 20.5 | 79% | 2.7 | 21% | * | 4 oz | 126 | 23.2 | 79% | 3.0 | 21% |
| Turkey, fryer-roasters, leg, meat only, cooked, roasted | 1 leg, bone and skin removed | 356 | 65.4 | 78% | 8.4 | 21% | 1 unit | 102 | 18.7 | 78% | 2.4 | 21% | * | 100 grams | 159 | 29.2 | 78% | 3.8 | 21% | 4 oz | 180 | 33.1 | 78% | 4.3 | 21% |
| Turkey, fryer-roasters, leg, meat only, raw | 1 leg, bone and skin removed | 355 | 67.0 | 80% | 7.8 | 19% | 1 unit | 100 | 18.9 | 80% | 2.2 | 19% | * | 100 grams | 108 | 20.4 | 80% | 2.4 | 19% | * | 4 oz | 122 | 23.1 | 80% | 2.7 | 19% | * |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Turkey, fryer-roasters, light meat, meat and skin, cooked, roasted | 1 unit | 202 | 35.4 | 75% | 5.6 | 25% | 100 grams | 164 | 28.8 | 75% | 4.6 | 25% | 4 oz | 186 | 32.6 | 75% | 5.2 | 25% | .5 turkey, bone removed | 710 | 124.6 | 75% | 19.8 | 25% |
| Turkey, fryer-roasters, light meat, meat only, cooked, roasted | 1 cup, chopped or diced | 196 | 42.3 | 92% | 1.7 | 7% | * | 1 unit | 146 | 31.4 | 92% | 1.2 | 7% | * | 100 grams | 140 | 30.2 | 92% | 1.2 | 7% | * | 4 oz | 159 | 34.2 | 92% | 1.3 | 7% | * |
| Turkey, fryer-roasters, light meat, meat only, raw | .5 turkey, bone and skin removed | 519 | 116.3 | 96% | 2.4 | 4% | * | 1 unit | 147 | 32.9 | 96% | 0.7 | 4% | * | 100 grams | 108 | 24.2 | 96% | 0.5 | 4% | * | 4 oz | 122 | 27.4 | 96% | 0.6 | 4% | * |
| Turkey, fryer-roasters, meat only, cooked, roasted | 1 cup, chopped or diced | 210 | 41.4 | 84% | 3.7 | 15% | 1 unit | 293 | 57.6 | 84% | 5.1 | 15% | 100 grams | 150 | 29.6 | 84% | 2.6 | 15% | * | 4 oz | 170 | 33.5 | 84% | 3.0 | 15% | * |
| Turkey, fryer-roasters, meat only, raw | .5 turkey, bone and skin removed | 1089 | 221.0 | 87% | 15.6 | 13% | 1 unit | 299 | 60.7 | 87% | 4.3 | 13% | 100 grams | 110 | 22.3 | 87% | 1.6 | 13% | * | 4 oz | 125 | 25.3 | 87% | 1.8 | 13% | * |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Turkey, fryer-roasters, wing, meat only, cooked, roasted | 1 wing, bone and skin removed | 98 | 18.5 | 81% | 2.1 | 19% | * | 100 grams | 163 | 30.9 | 81% | 3.4 | 19% | 4 oz | 185 | 35.0 | 81% | 3.9 | 19% |
| Turkey, fryer-roasters, wing, meat only, raw | 1 wing, bone and skin removed | 95 | 20.2 | 91% | 1.0 | 9% | * | 100 grams | 106 | 22.5 | 91% | 1.1 | 9% | * | 4 oz | 120 | 25.5 | 91% | 1.3 | 9% | * |
| Turkey, young hen, light meat, meat only, cooked, roasted | 1 cup, chopped or diced | 225 | 41.8 | 79% | 5.2 | 20% | 1 unit | 192 | 35.6 | 79% | 4.5 | 20% | 100 grams | 161 | 29.9 | 79% | 3.7 | 20% | 4 oz | 183 | 33.9 | 79% | 4.2 | 20% |
| Turkey, young hen, light meat, meat only, raw | .5 turkey, bone and skin removed | 1066 | 217.3 | 87% | 15.3 | 13% | 1 unit | 171 | 34.8 | 87% | 2.4 | 13% | * | 100 grams | 116 | 23.6 | 87% | 1.7 | 13% | * | 4 oz | 132 | 26.8 | 87% | 1.9 | 13% | * |
| Turkey, young hen, meat only, raw | .5 turkey, bone and skin removed | 2112 | 376.7 | 76% | 55.0 | 23% | 1 unit | 337 | 60.1 | 76% | 8.8 | 23% | 100 grams | 122 | 21.8 | 76% | 3.2 | 23% | 4 oz | 138 | 24.7 | 76% | 3.6 | 23% |
| List of High Protein Foods: Poultry | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Scroll Down for More High Protein Foods - List of High Protein Foods Continued | ||||||
| Turkey, young tom, light meat, meat only, cooked, roasted | 1 cup, chopped or diced | 216 | 41.8 | 83% | 4.1 | 17% | 1 unit | 180 | 35.0 | 83% | 3.4 | 17% | 100 grams | 154 | 29.9 | 83% | 2.9 | 17% | * | 4 oz | 175 | 33.9 | 83% | 3.3 | 17% |
| Turkey, young tom, light meat, meat only, raw | .5 turkey, bone and skin removed | 2019 | 414.9 | 88% | 27.8 | 12% | 1 unit | 176 | 36.1 | 88% | 2.4 | 12% | * | 100 grams | 114 | 23.4 | 88% | 1.6 | 12% | * | 4 oz | 129 | 26.6 | 88% | 1.8 | 12% | * |
| Turkey, young tom, meat only, cooked, roasted | 1 cup, chopped or diced | 235 | 41.1 | 75% | 6.6 | 24% | 1 unit | 346 | 60.5 | 75% | 9.6 | 24% | 100 grams | 168 | 29.4 | 75% | 4.7 | 24% | 4 oz | 191 | 33.3 | 75% | 5.3 | 24% |
| Turkey, young tom, meat only, raw | .5 turkey, bone and skin removed | 3863 | 717.2 | 79% | 89.2 | 20% | 1 unit | 335 | 62.1 | 79% | 7.7 | 20% | 100 grams | 117 | 21.7 | 79% | 2.7 | 20% | * | 4 oz | 133 | 24.6 | 79% | 3.1 | 20% |
The above list of high protein foods in poultry (chicken, turkey, etc.) is designed to help you find the best sources of protein to build muscle and burn fat.
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