List of High Protein Foods - Meals, Entrees and Sides

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List of High Protein Foods for meals, entrees, and sides 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 meals, entrees, and sides 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 (*).



List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef Macaroni, frozen entrée
1 serving 211 14.1 29% 2.2 9% *
HORMEL Turkey Chili with Beans, canned entree
1 cup 203 18.7 39% 2.8 12% *
1 package 175 16.1 39% 2.4 12% *
HORMEL Vegetarian Chili with Beans, canned entree
1 cup 205 11.9 25% 0.7 3% *
1 serving 205 11.9 25% 0.7 3% *
Spaghetti with meat sauce, frozen entree
1 serving 255 14.3 24% 2.9 10% *
STAGG SILVERADO Chili with Beans, canned entree
1 cup 227 18.0 34% 2.8 11% *
1 serving 227 18.0 34% 2.8 11% *
STOUFFER'S LEAN CUISINE Oriental Beef with Vegetables and Rice, frozen entree
1 serving 189 12.6 29% 2.8 13% *
WEIGHT WATCHERS SMART ONES, Roast Turkey Medallions, Mushrooms in Sauce w/Rice and Vegetables, frozen meal
1 package 214 12.8 25% 1.3 5% *
WORTHINGTON FOODS, MORNINGSTAR FARMS America's Original Veggie Dog
1 package 6078 892.2 63% 57.6 8%  
1 serving 76 11.2 63% 0.7 8% *
100 grams 134 19.7 63% 1.3 8% *
4 oz 152 22.3 63% 1.4 8% *
WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGE PATTIES, frozen
1 cup 416 44.7 46% 10.2 22%  
1 patty 117 12.6 46% 2.9 22% *
100 grams 165 17.8 46% 4.0 22%  
4 oz 187 20.1 46% 4.6 22%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
WORTHINGTON FOODS, MORNINGSTAR FARMS Grillers Vegan Burgers, frozen
1 package 5470 665.0 52% 148.6 24%  
1 patty 95 11.6 52% 2.6 24% *
100 grams 134 16.3 52% 3.6 24%  
4 oz 152 18.5 52% 4.1 24%  
WORTHINGTON FOODS, MORNINGSTAR FARMS Vegan Burger made from Organic Soy
1 package 5756 772.7 57% 103.3 16%  
1 patty 120 16.1 57% 2.2 16% *
100 grams 141 18.9 57% 2.5 16% *
4 oz 160 21.5 57% 2.9 16% *
NALLEY Chili Con Carne with Beans, canned entree
1 package 463 66.3 61% 13.2 25%  
1 serving 281 40.2 61% 8.0 25%  
100 grams 109 15.6 61% 3.1 25%  
4 oz 124 17.7 61% 3.5 25%  
STOUFFER'S LEAN CUISINE Spaghetti with Meatballs and Sauce, frozen entree
1 serving 250 18.0 31% 5.1 18%  
STOUFFER'S LEAN CUISINE Swedish Meatballs with Paste, frozen entree
1 serving 273 22.1 34% 6.8 22%  
STOUFFER'S LEAN CUISINE Macaroni and Beef in Tomato Sauce, frozen entree
1 serving 258 17.2 28% 4.4 15%  
STOUFFER'S LEAN CUISINE Chicken and Vegetables with Vermicelli, frozen entree
1 serving 232 19.8 37% 5.0 19%  
STOUFFER'S LEAN CUISINE Spaghetti with Meat Sauce, frozen entree
1 serving 284 14.1 21% 3.5 11%  
HEALTHY CHOICE Chicken Teriyaki w/Rice Medley Broccoli, frozen meal
1 meal 250 15.7 27% 4.8 17%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
FREEZER QUEEN Gravy & Sliced Beef Meal, Mashed Potatoes and Carrots, frozen meal
1 package 207 15.3 32% 4.8 21%  
1 serving 207 15.3 32% 4.8 21%  
HEALTHY CHOICE Mesquite Chicken BBQ, Roasted Red Potatoes, Mixed Vegetables in Sauce, frozen meal
1 meal 277 16.9 26% 4.4 14%  
HORMEL Chili with Beans, canned entree
1 cup 240 16.6 30% 4.4 16%  
1 serving 240 16.6 30% 4.4 16%  
Lasagna with meat & sauce, low-fat, frozen entree
1 package 312 21.0 29% 6.9 19%  


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