List of High Protein Foods - Sausages and Luncheon Meats

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List of High Protein Foods for sausages and luncheon meats 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 sausages and luncheon meats 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, cured, dried
100 grams 153 31.1 87% 1.9 11% *
4 oz 173 35.3 87% 2.2 11% *
Beef, cured, thin-sliced beef
100 grams 176 28.1 68% 3.8 19%  
4 oz 200 31.9 68% 4.4 19%  
Chicken breast, fat-free, mesquite flavor, sliced
100 grams 80 16.8 90% 0.4 4% *
4 oz 91 19.1 90% 0.4 4% *
Chicken breast, oven-roasted, fat-free, sliced
100 grams 79 16.8 91% 0.4 4% *
4 oz 90 19.0 91% 0.4 4% *
Frankfurter, beef, pork, and turkey, fat free
100 grams 109 12.5 49% 1.6 13% *
4 oz 124 14.2 49% 1.8 13% *
Frankfurter, meat and poultry, low fat
1 cup, sliced 182 22.2 52% 4.0 19%  
100 grams 127 15.5 52% 2.8 19% *
4 oz 144 17.6 52% 3.2 19%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Ham, honey, smoked, cooked
100 grams 122 17.9 63% 2.4 17% *
4 oz 138 20.3 63% 2.7 17% *
Ham, sliced, extra lean
100 grams 110 17.3 67% 2.9 23% *
3 slices 69 10.9 67% 1.8 23% *
4 oz 125 19.6 67% 3.2 23%  
LOUIS RICH, Chicken Breast (oven roasted deluxe)
100 grams 101 18.3 77% 2.0 17% *
4 oz 115 20.8 77% 2.3 17% *
LOUIS RICH, Chicken Breast Classic Baked /Grill (carving board)
100 grams 98 19.7 86% 0.5 4% *
4 oz 111 22.3 86% 0.6 4% *
LOUIS RICH, Turkey (honey roasted, fat free)
1 serving 57 10.8 81% 0.4 7% *
100 grams 102 19.3 81% 0.8 7% *
4 oz 116 21.9 81% 0.9 7% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
LOUIS RICH, Turkey Breast (oven roasted, fat free)
100 grams 84 15.0 76% 0.7 7% *
4 oz 95 17.0 76% 0.8 7% *
LOUIS RICH, Turkey Breast (oven roasted, portion fat free)
1 serving 50 10.7 91% 0.4 7% *
100 grams 90 19.1 91% 0.7 7% *
4 oz 102 21.7 91% 0.8 7% *
LOUIS RICH, Turkey Breast (Smoked, Carving Board)
100 grams 94 19.7 89% 1.0 9% *
4 oz 107 22.3 89% 1.1 9% *
LOUIS RICH, Turkey Breast (smoked, portion fat free)
1 serving 52 10.8 89% 0.4 8% *
100 grams 93 19.3 89% 0.8 8% *
4 oz 105 21.9 89% 0.9 8% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
LOUIS RICH, Turkey Breast and White Turkey (oven roasted)
100 grams 99 17.1 74% 2.0 18% *
4 oz 112 19.4 74% 2.3 18% *
LOUIS RICH, Turkey Breast and White Turkey (smoked sliced)
100 grams 100 17.6 75% 2.3 20% *
4 oz 113 20.0 75% 2.6 20% *
OSCAR MAYER, Bologna (fat free)
100 grams 79 12.6 68% 0.6 7% *
4 oz 90 14.3 68% 0.7 7% *
OSCAR MAYER, Chicken Breast (honey glazed)
1 serving 57 10.3 78% 0.8 12% *
100 grams 109 19.9 78% 1.5 12% *
4 oz 124 22.5 78% 1.7 12% *
OSCAR MAYER, Chicken Breast (oven roasted, fat free)
100 grams 85 18.3 92% 0.6 6% *
4 oz 96 20.8 92% 0.7 6% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
OSCAR MAYER, Ham (40% ham/water product, smoked, fat free)
100 grams 72 14.6 87% 0.7 9% *
4 oz 82 16.6 87% 0.8 9% *
OSCAR MAYER, Turkey Breast (smoked, fat free)
100 grams 80 14.9 80% 0.6 7% *
4 oz 91 16.9 80% 0.7 7% *
OSCAR MAYER, Wieners (beef franks, fat free)
100 grams 78 13.2 72% 0.5 6% *
4 oz 88 15.0 72% 0.6 6% *
OSCAR MAYER, Wieners (fat free hot dogs)
100 grams 73 12.6 74% 0.6 7% *
4 oz 83 14.3 74% 0.7 7% *
Pastrami, beef, 98% fat-free
1 serving 54 11.2 88% 0.7 11% *
100 grams 95 19.6 88% 1.2 11% *
4 oz 108 22.2 88% 1.3 11% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Turkey breast meat
100 grams 104 17.1 70% 1.7 14% *
4 oz 118 19.4 70% 1.9 14% *
Turkey, breast, smoked, lemon pepper flavor, 97% fat-free
100 grams 95 20.9 94% 0.7 6% *
4 oz 108 23.7 94% 0.8 6% *
Turkey, pork, and beef sausage, low fat, smoked
1 lb 458 36.3 34% 11.3 22%  
Turkey, white, rotisserie, deli cut
100 grams 112 13.5 51% 3.0 24% *
4 oz 127 15.3 51% 3.4 24%  


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