List of High Protein Foods - Ethnic Foods

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List of High Protein Foods for ethnic foods 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 ethnic foods category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

1. The food derives greater than 20% of its calories from protein, and
2. 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 (*).

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List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Buffalo, free range, top round steak, cooked (Shoshone Bannock)
100 grams	146	32.5	95%	1.8	11%	*
4 oz	166	36.9	95%	2.0	11%	*
Buffalo, free range, top round steak, raw (Shoshone Bannock)
100 grams	99	21.4	92%	1.3	12%	*
4 oz	112	24.3	92%	1.5	12%	*
Caribou, rump meat, partially dried (Alaska Native)
1 oz	74	14.8	85%	1.5	18%	*
100 grams	261	52.1	85%	5.2	18%
4 oz	296	59.0	85%	5.9	18%
Caribou, shoulder meat, dried (Alaska Native)
1 oz	77	16.8	94%	1.0	12%	*
100 grams	271	59.4	94%	3.7	12%
4 oz	307	67.3	94%	4.2	12%
Chiton, leathery, gumboots (Alaska Native)
100 grams	83	17.1	88%	1.6	17%	*
4 oz	94	19.4	88%	1.8	17%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Cockles (Alaska Native)
100 grams	79	13.5	73%	0.7	8%	*
4 oz	90	15.3	73%	0.8	8%	*
Deer (venison), sitka, raw (Alaska Native)
100 grams	111	21.5	83%	2.7	21%	*
4 oz	126	24.4	83%	3.0	21%
Elk, free range, ground, cooked patties (Shoshone Bannock)
100 grams	143	29.5	88%	2.8	17%	*
4 oz	162	33.4	88%	3.2	17%
Elk, free range, ground, raw (Shoshone Bannock)
100 grams	103	20.1	83%	1.8	15%	*
4 oz	117	22.8	83%	2.0	15%	*
Elk, free range, roast, eye of round, cooked (Shoshone Bannock)
100 grams	151	30.6	86%	2.9	17%	*
4 oz	171	34.7	86%	3.2	17%

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Elk, free range, roast, eye of round, raw (Shoshone Bannock)
100 grams	101	19.7	83%	2.1	18%	*
4 oz	115	22.4	83%	2.4	18%	*
Fish, blackfish, whole (Alaska Native)
100 grams	82	15.5	81%	1.8	19%	*
4 oz	93	17.6	81%	2.0	19%	*
Fish, halibut, cooked, with skin (Alaska Native)
100 grams	113	22.1	84%	2.7	21%	*
4 oz	128	25.1	84%	3.1	21%
Fish, halibut, raw, with skin (Alaska Native)
100 grams	108	20.5	81%	2.9	24%	*
4 oz	122	23.3	81%	3.3	24%
Fish, herring eggs on giant kelp, Pacific (Alaska Native)
100 grams	63	11.3	77%	0.8	11%	*
4 oz	71	12.8	77%	0.9	11%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, herring eggs, Pacific, dry (Alaska Native)
1 oz	88	17.1	83%	1.9	19%	*
100 grams	312	60.4	83%	6.6	19%
4 oz	354	68.5	83%	7.5	19%
Fish, lingcod, meat, raw (Alaska Native)
100 grams	79	17.9	97%	0.8	9%	*
4 oz	90	20.3	97%	0.9	9%	*
Fish, sheefish, dried (Alaska Native)
100 grams	115	22.3	83%	2.8	22%	*
4 oz	130	25.2	83%	3.2	22%
Fish, whitefish, eggs (Alaska Native)
100 grams	104	14.7	60%	2.9	24%	*
4 oz	118	16.6	60%	3.3	24%
Moose, meat, raw (Alaska Native)
100 grams	103	22.3	92%	1.5	13%	*
4 oz	117	25.3	92%	1.7	13%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Octopus (Alaska Native)
100 grams	62	12.3	85%	0.8	11%	*
4 oz	70	13.9	85%	0.9	11%	*
Oopah, whole animal (Alaska Native)
100 grams	79	11.7	63%	2.2	24%	*
4 oz	90	13.3	63%	2.5	24%	*
Sea cucumber, yane (Alaska Native)
100 grams	68	13.0	82%	0.4	5%	*
4 oz	77	14.7	82%	0.5	5%	*
Seal, bearded (Oogruk), meat, dried (Alaska Native)
1 oz	100	23.4	100%	0.7	6%	*
100 grams	351	82.6	100%	2.3	6%	*
4 oz	398	93.7	100%	2.6	6%	*
Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
1 oz	77	17.7	99%	0.7	8%	*
100 grams	270	62.4	99%	2.3	8%	*
4 oz	306	70.7	99%	2.6	8%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Seal, bearded (Oogruk), meat, raw (Alaska Native)
100 grams	110	26.7	104%	0.4	3%	*
4 oz	125	30.3	104%	0.5	3%	*
Steelhead trout, dried, flesh (Shoshone Bannock)
1 oz	108	21.9	86%	2.3	19%	*
100 grams	382	77.3	86%	8.1	19%
4 oz	433	87.6	86%	9.1	19%
Walrus, liver, raw (Alaska Native)
100 grams	125	21.0	72%	3.0	21%	*
4 oz	142	23.8	72%	3.4	21%
Walrus, meat, dried (Alaska Native)
1 oz	71	16.2	97%	0.7	9%	*
100 grams	251	57.0	97%	2.6	9%	*
4 oz	285	64.6	97%	2.9	9%	*
Whale, beluga, meat, dried (Alaska Native)
1 oz	93	19.8	91%	1.5	14%	*
100 grams	327	69.9	91%	5.3	14%
4 oz	371	79.2	91%	6.1	14%

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Whale, beluga, meat, raw (Alaska Native)
100 grams	111	26.5	102%	0.5	4%	*
4 oz	126	30.1	102%	0.6	4%	*
Bear, polar, meat, raw (Alaska Native)
100 grams	130	25.6	84%	3.1	21%
4 oz	147	29.0	84%	3.5	21%
Seal, ringed, meat (Alaska Native)
100 grams	142	28.4	85%	3.2	20%
4 oz	161	32.2	85%	3.6	20%
Caribou, hind quarter meat, raw (Alaska Native)
100 grams	122	22.6	79%	3.4	24%
4 oz	138	25.7	79%	3.8	24%
Fish, herring eggs, Pacific, plain (Alaska Native)
4 oz	84	10.9	55%	2.2	23%	*

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