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List of High Protein Foods - Beef Products
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List of High Protein Foods for beef products as classified by the US FDA.
Protein is essential for your body to build, repair, and maintaining 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 high protein foods from the beef products category each contain greater than 10 grams of protein per serving. Additionally, 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.
Additionally, 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 (*).
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, raw | 100 grams | 124 | 22.6 | 78% | 3.0 | 21% | * | 4 oz | 141 | 25.6 | 78% | 3.4 | 21% | 1 lb | 562 | 102.5 | 78% | 13.6 | 21% |
| Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, select, raw | 100 grams | 119 | 22.3 | 80% | 2.6 | 19% | * | 4 oz | 135 | 25.3 | 80% | 3.0 | 19% | * | 1 lb | 540 | 101.2 | 80% | 11.9 | 19% |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised | 1 oz | 57 | 10.1 | 76% | 1.5 | 23% | * | 100 grams | 200 | 35.6 | 76% | 5.3 | 23% | 4 oz | 227 | 40.4 | 76% | 6.0 | 23% | 1 piece, cooked, excluding refuse | 534 | 95.1 | 76% | 14.2 | 23% |
| Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised | 1 oz | 56 | 10.2 | 78% | 1.4 | 22% | * | 100 grams | 199 | 36.1 | 78% | 5.0 | 22% | 4 oz | 226 | 41.0 | 78% | 5.7 | 22% | 1 piece, cooked, excluding refuse | 519 | 94.3 | 78% | 13.1 | 22% |
| Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised | 1 oz | 59 | 10.2 | 75% | 1.6 | 25% | * | 100 grams | 207 | 36.1 | 75% | 5.8 | 25% | 4 oz | 235 | 41.0 | 75% | 6.6 | 25% | 1 piece, cooked, excluding refuse | 540 | 94.3 | 75% | 15.1 | 25% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised | 1 oz | 54 | 10.2 | 81% | 1.1 | 19% | * | 100 grams | 190 | 36.1 | 81% | 4.0 | 19% | 4 oz | 215 | 41.0 | 81% | 4.5 | 19% | 1 piece, cooked, excluding refuse | 496 | 94.3 | 81% | 10.4 | 19% |
| Beef, round, top round, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised | 1 oz | 58 | 10.2 | 75% | 1.6 | 24% | * | 100 grams | 205 | 36.1 | 75% | 5.6 | 24% | 4 oz | 232 | 41.0 | 75% | 6.4 | 24% | 1 piece, cooked, excluding refuse | 531 | 93.6 | 75% | 14.5 | 24% |
| Beef, round, top round, separable lean only, trimmed to 1/4" fat, select, cooked, braised | 1 oz | 56 | 10.2 | 79% | 1.3 | 21% | * | 100 grams | 196 | 36.1 | 79% | 4.6 | 21% | 4 oz | 222 | 41.0 | 79% | 5.2 | 21% | 1 piece, cooked, excluding refuse | 514 | 94.6 | 79% | 12.1 | 21% |
| Beef, variety meats and by-products, lungs, raw | 100 grams | 92 | 16.2 | 75% | 2.5 | 24% | * | 4 oz | 104 | 18.3 | 75% | 2.8 | 24% | * |
| Beef, variety meats and by-products, liver, cooked, braised | 1 slice | 130 | 19.8 | 65% | 3.6 | 24% | 100 grams | 191 | 29.1 | 65% | 5.3 | 24% | 4 oz | 217 | 33.0 | 65% | 6.0 | 24% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beef, variety meats and by-products, liver, cooked, pan-fried | 1 slice | 143 | 21.6 | 65% | 3.8 | 24% | 100 grams | 175 | 26.5 | 65% | 4.7 | 24% | 4 oz | 198 | 30.1 | 65% | 5.3 | 24% |
| Beef, round, eye of round, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | 100 grams | 169 | 29.7 | 75% | 4.7 | 25% | 4 oz | 192 | 33.6 | 75% | 5.4 | 25% | 1 roast | 570 | 100.1 | 75% | 15.9 | 25% |
| Beef, round, eye of round, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | 100 grams | 162 | 29.3 | 77% | 4.1 | 22% | 4 oz | 184 | 33.3 | 77% | 4.6 | 22% | 1 roast | 560 | 101.5 | 77% | 14.1 | 22% |
| Beef, round, eye of round, separable lean only, trimmed to 0" fat, choice, cooked, roasted | 100 grams | 162 | 28.7 | 76% | 4.3 | 23% | 4 oz | 184 | 32.6 | 76% | 4.9 | 23% | 1 roast | 574 | 101.9 | 76% | 15.2 | 23% |
| Beef, round, eye of round, separable lean only, trimmed to 0" fat, select, cooked, roasted | 100 grams | 163 | 29.9 | 78% | 3.9 | 21% | 4 oz | 185 | 33.9 | 78% | 4.4 | 21% | 1 roast | 550 | 100.9 | 78% | 13.1 | 21% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beef, top sirloin, separable lean only, trimmed to 0" fat, select, cooked, broiled | 1 steak | 663 | 115.4 | 74% | 18.9 | 25% | 100 grams | 177 | 30.8 | 74% | 5.0 | 25% | 4 oz | 201 | 34.9 | 74% | 5.7 | 25% |
| Beef, chuck, mock tender steak, separable lean only, trimmed to 1/4" fat, USDA select, raw | 100 grams | 109 | 19.2 | 75% | 3.0 | 24% | 4 oz | 124 | 21.7 | 75% | 3.4 | 24% | 1 lb | 494 | 87.0 | 75% | 13.7 | 24% |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | 1 steak | 477 | 85.3 | 76% | 12.4 | 23% | 100 grams | 177 | 31.7 | 76% | 4.6 | 23% | 4 oz | 201 | 35.9 | 76% | 5.2 | 23% |
| Beef, round, knuckle, tip side, separable lean only, steak, trimmed to 0" fat, select, raw | 1 steak | 246 | 44.0 | 76% | 6.5 | 23% | 100 grams | 123 | 22.0 | 76% | 3.2 | 23% | 4 oz | 139 | 24.9 | 76% | 3.7 | 23% |
| Beef, round, knuckle, tip side, steak, separable lean only, trimmed to 0" fat, select, cooked, grilled | 1 serving | 136 | 24.9 | 78% | 3.3 | 21% | 1 steak | 279 | 50.9 | 78% | 6.8 | 21% | 100 grams | 160 | 29.2 | 78% | 3.9 | 21% | 4 oz | 181 | 33.2 | 78% | 4.4 | 21% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw | 1 steak | 248 | 44.0 | 76% | 6.5 | 23% | 100 grams | 124 | 22.0 | 76% | 3.2 | 23% | 4 oz | 141 | 24.9 | 76% | 3.7 | 23% |
| Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | 1 serving | 136 | 24.9 | 78% | 3.3 | 21% | 1 steak | 279 | 50.9 | 78% | 6.8 | 21% | 100 grams | 160 | 29.2 | 78% | 3.9 | 21% | 4 oz | 181 | 33.2 | 78% | 4.4 | 21% |
| Beef, round, tip round, separable lean only, trimmed to 0" fat, select, raw | 100 grams | 122 | 21.4 | 75% | 3.4 | 24% | 4 oz | 138 | 24.2 | 75% | 3.8 | 24% | 1 roast | 1448 | 253.7 | 75% | 39.7 | 24% |
| Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, raw | 100 grams | 126 | 22.0 | 75% | 3.5 | 24% | 4 oz | 143 | 25.0 | 75% | 4.0 | 24% | 1 lb | 572 | 99.9 | 75% | 15.9 | 24% |
| Beef, round, tip round, separable lean only, trimmed to 1/4" fat, select, raw | 100 grams | 119 | 21.1 | 76% | 3.2 | 24% | 4 oz | 135 | 23.9 | 76% | 3.6 | 24% | 1 lb | 540 | 95.8 | 76% | 14.5 | 24% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beef, top sirloin, separable lean only, trimmed to 1/8" fat, select, raw | 100 grams | 127 | 22.3 | 75% | 3.5 | 25% | 4 oz | 144 | 25.3 | 75% | 4.0 | 25% | 1 lb | 576 | 101.0 | 75% | 16.1 | 25% |
| Beef, round, eye of round roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | 100 grams | 163 | 29.6 | 78% | 4.1 | 22% | 4 oz | 185 | 33.6 | 78% | 4.7 | 22% | 1 lb | 739 | 134.2 | 78% | 18.6 | 22% |
| Beef, round, top round, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | 100 grams | 177 | 31.6 | 76% | 4.7 | 23% | 4 oz | 201 | 35.8 | 76% | 5.3 | 23% | 1 lb | 803 | 143.4 | 76% | 21.1 | 23% |
| Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, choice, raw | 100 grams | 128 | 22.9 | 76% | 3.4 | 23% | 4 oz | 145 | 25.9 | 76% | 3.8 | 23% | 1 lb | 581 | 103.8 | 76% | 15.3 | 23% |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, raw | 100 grams | 125 | 22.3 | 76% | 3.3 | 23% | 4 oz | 142 | 25.2 | 76% | 3.8 | 23% | 1 lb | 567 | 101.0 | 76% | 15.1 | 23% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised | 100 grams | 189 | 33.2 | 75% | 5.2 | 24% | 4 oz | 214 | 37.6 | 75% | 5.9 | 24% | 1 lb | 857 | 150.5 | 75% | 23.6 | 24% |
| Beef, round, top round, separable lean only, trimmed to 1/8" fat, select, raw | 100 grams | 129 | 23.1 | 77% | 3.4 | 23% | 4 oz | 146 | 26.2 | 77% | 3.8 | 23% | 1 lb | 585 | 104.9 | 77% | 15.3 | 23% |
| Beef, variety meats and by-products, liver, raw | 100 grams | 135 | 20.4 | 64% | 3.6 | 24% | 4 oz | 153 | 23.1 | 64% | 4.1 | 24% |
| Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, broiled | 100 grams | 176 | 31.7 | 77% | 4.5 | 22% | 4 oz | 200 | 35.9 | 77% | 5.0 | 22% |
| Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | 100 grams | 169 | 29.7 | 75% | 4.7 | 24% | 4 oz | 192 | 33.7 | 75% | 5.3 | 24% |
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