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 (*).



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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