List of High Protein Foods - Poultry Products

Poutry 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:

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.

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
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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%	*