Protein and Fats

Many fats and saturated fats are contained in Protein foods. It is important to maintain your protein intake while reducing total fat and saturated fat. Try to choose proteins that have lower fat values.

Protein and Fats
Food Name
Portion
Protein
Total Fat
Saturated Fat
 
size
grams
grams
grams
Round Steak, trimmed
3 oz.
27
4
2
Steak, Sirloin, trimmed
3 oz
27
4
1
Tuna, canned, packed in water
3 oz
26
1
0
Poultry, white, w/o skin
3 oz
26
4
1
Tuna, canned in oil
3 oz
25
7
1
Pork, roast, trimmed
3 oz
25
9
3
Roast Beef, lean, trimmed
3 oz
24
8
3
Poultry, Dark w/o skin
3 oz
24
9
3
Sardines, canned in oil
3 & 3/4 oz
23
11
1
Steak, Sirloin, untrimmed
3 oz
23
13
5
Poultry, dark, with skin
3 oz
22
13
4
Hamburger, 20% fat
3 oz
22
17
7
Cod, white, baked
3 oz
21
1
0
Hamburger, 30% fat
3 oz
20
19
8
Sardines, canned in water
4 & 3/8 oz
19
10
2
Lamb Chop, Loin, untrimmed
3 oz
19
17
7
Ham, lean, 5% fat
3 oz
18
5
2
Ham, untrimmed
3 oz
17
13
4
Protein Drink Mix
3 TB
15
1
0
Cottage Cheese, 1% fat
1/2 cup
14
1
1
Cottage Cheese, Creamed
1/2 cup
13
5
3
Yogurt, w/o fruit, lowfat
1 cup
11
3
2
Tofu
4 oz
9
5
1
Yogurt, plain, whole milk
1 cup
9
8
5
Milk, Skim
1 cup
8
0
0
Cheese, Mozzarella part skim
1 oz
8
5
3
Milk, Whole
1 cup
8
8
5
Cheese, Swiss
1 oz
8
8
5
Peanut Butter
2 TB
8
16
3
Cheese, American, fat free
1 oz
7
0
0
Beans, Canned, Baked w/ Tomato Sauce & Pork Slice
1/2 cup
7
1
1
Chickpeas, canned
1/2 cup
7
2
0

Yogurt, frozen, vanilla
1 cup
7
6
4
Cheese, Cheddar
1 oz
7
9
6
Peanuts
1 oz
7
14
2
Egg, hard cooked
1
6
5
2
Cheese, American
1 oz
6
9
6
Instant Breakfast, Chocolate
1 envelope
4
1
0

Ice Cream, 16% fat
1/2 cup
3
12
7

Source: Minnesota Nutrient Data base, Tufts University School of Medicine, Boston, MA
Revised 2/03

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