PROTEIN TYPE GRAMS OF PROTEIN FAT (in grams) CARBS Total Cal
Chicken
Chicken (3 Oz) 25 2.9 0 126
4 Oz 33.333 3.87 0 168
6 Oz 50 6.8 0 252
Beef
Beef (estimated and variable by cut of meat, 3 Oz) 25 11 0 168-256 (avg 173)
4 Oz 33.333 14.7 0 230.7 avg
6 Oz 59 22 0 346 avg
Fish
Tilapia (3 Oz) 15 6 0 108
4 Oz 20 8 0 144
6 Oz 30 12 0 216
Salmon (or similar est. at 3 Oz) 17.5 12.5 0 177
4 Oz 21.9 15.6 0 221.25
6 Oz 35 23 0 354
Tuna (various fresh variety est. for yellow fin, 3 Oz) 21 0.375 0 90
4 Oz 28 0.5 0 120
6 Oz 42 0.75 0 180
Turkey
Ground Turkey Items (3 Oz) 23 10 0 181
4 Oz. 30.67 13.3 0 241
6 Oz. 46 20 0 362
Shrimp
Shrimp (3 Oz) 19.4 1.3 1.4 101
4 Oz. 25.9 1.7 1.9 135
6 Oz. 38.8 2.6 2.8 202
Lamb
Lamb (3 Oz) 28.7 7.5 0 189
4 Oz. 38.3 10 0 252
6 Oz. 57.4 15 0 378
Rice
Brown Rice (1/2 cup) 2.5 0.9 22.5 108
1 cup 5 1.8 45 216
White Rice (1/2 cup) 2.1 0.2 22.5 102.5
1 cup 4.2 0.4 45 205
Vegitables
Spinach (2 cups) 2 0.2 2 14
Broccoli (1 cup) 2 0.4 2 30
Carrots (1 avg) 0.6 0.2 0.2 25
Zucchini (1 medium) 2 4 0.4 21
Brussel sprouts (1 cup cooked) 5.6 0.6 12.9 65
Eggs (2 large) 13 0.7 10 143
Whites only (2 large) 7 0.5 0.1 34