Meat & Poultry

244 foods with complete nutrition data

Meat and poultry are commonly used in protein-focused diets because they are protein-dense and easy to portion. Choosing lean cuts and simple cooking methods makes it easier to hit protein targets without overshooting calories.

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Meat & Poultry foods
Name	Calories	Protein	Carbs	Fat
Arrowhead, raw	99kcal	5.3g	20.2g	0.3g
Arrowroot, raw	65kcal	4.2g	13.4g	0.2g
Bacon (cured)	541kcal	37.0g	1.4g	42.0g
Bacon, cured, raw	417kcal	13.0g	1.3g	40.0g
Beef Liver, pan-fried	175kcal	26.5g	5.2g	4.7g
Beef Steak, sirloin, raw	131kcal	21.0g	0.0g	4.5g
Beef, chuck roast, raw	198kcal	19.4g	0.0g	12.9g
Beef, ground, 80% lean meat / 20% fat, raw	245kcal	17.5g	0.0g	19.4g
Beef, ground, 80% lean, cooked, pan-browned	254kcal	26.1g	0.0g	15.8g
Beef, ground, 80% lean, raw	254kcal	17.2g	0.0g	20.0g
Beef, ground, 90% lean meat / 10% fat, raw	188kcal	18.2g	0.0g	12.8g
Beef, ground, 90% lean, raw	176kcal	20.0g	0.0g	10.0g
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted	176kcal	27.7g	0.0g	6.4g
Beef, ribeye steak, cooked, grilled	291kcal	24.8g	0.0g	20.6g
Beef, ribeye steak, raw	291kcal	17.4g	0.0g	24.1g
Beef, ribeye, steak, boneless, choice, raw	255kcal	18.7g	0.0g	20.0g
Beef, short loin (NY strip steak), raw	190kcal	21.3g	0.2g	11.5g
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	145kcal	22.7g	0.0g	5.3g
Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	219kcal	27.3g	0.0g	11.4g
Beef, sirloin steak, raw	183kcal	20.9g	0.0g	10.6g
Beef, steak, sirloin, cooked, grilled	206kcal	28.7g	0.0g	9.3g
Beef, tenderloin steak, raw	144kcal	21.1g	0.2g	6.5g
Beef, tenderloin, raw	218kcal	20.2g	0.0g	14.8g
Beef, top sirloin steak, raw	140kcal	22.0g	0.2g	5.7g
Bison, ground, raw	159kcal	19.9g	0.0g	8.9g
Burdock root, raw	72kcal	1.5g	17.3g	0.2g
Carrots, raw	41kcal	0.9g	9.6g	0.2g
Celeriac, raw	42kcal	1.5g	9.2g	0.3g
Chicken Breast (raw)	165kcal	31.0g	0.0g	3.6g
Chicken Breast, grilled	165kcal	31.0g	0.0g	3.6g
Chicken Liver, pan-fried	172kcal	25.8g	0.9g	6.4g
Chicken nuggets, frozen	296kcal	15.0g	17.0g	19.0g
Chicken Thighs (raw)	209kcal	26.0g	0.0g	11.0g
Chicken, breast, baked, boneless, skinless	165kcal	31.0g	0.0g	3.6g
Chicken, breast, meat and skin, cooked, stewed	184kcal	27.4g	0.0g	7.4g
Chicken, breast, meat only, cooked, fried	187kcal	33.4g	0.5g	4.7g
Chicken, breast, rotisserie, no skin	148kcal	28.5g	0.0g	3.2g
Chicken, drumstick, meat and skin, cooked, fried, batter	268kcal	22.0g	8.6g	15.8g
Chicken, drumstick, meat and skin, cooked, roasted	216kcal	27.0g	0.0g	11.2g
Chicken, drumstick, raw	161kcal	18.1g	0.0g	9.4g
Chicken, ground, cooked	237kcal	27.1g	0.0g	13.5g
Chicken, ground, raw	143kcal	17.4g	0.0g	8.1g
Chicken, thigh, grilled, boneless, skinless	177kcal	26.0g	0.0g	7.7g
Chicken, thigh, meat and skin, cooked, braised	226kcal	23.3g	0.0g	14.1g
Chicken, thigh, raw	177kcal	18.4g	0.0g	11.0g
Chicken, whole, roasted, meat and skin	239kcal	27.3g	0.0g	13.6g
Chicken, wing, raw	203kcal	18.3g	0.0g	14.0g
Corned beef, canned	250kcal	26.0g	0.0g	16.0g
Cornsalad, raw	21kcal	2.0g	3.6g	0.4g
Elena Fillet (cured)	215kcal	28.0g	0.0g	11.0g
Ground Beef (raw)	250kcal	17.0g	0.0g	20.0g
Ground Beef, 80% lean (raw)	254kcal	17.2g	0.0g	20.0g
Ground Meat, Pork-Beef Mix (raw)	254kcal	17.0g	0.0g	20.0g
Ground Turkey (raw)	148kcal	20.0g	0.0g	8.0g
Ham (cured)	145kcal	21.0g	1.0g	6.0g
Ham, cured, raw	145kcal	18.0g	1.5g	7.3g
Hot dog, beef (processed)	330kcal	11.0g	2.0g	30.0g
Hot Dog, beef, raw	322kcal	11.4g	2.2g	29.6g
Kebapche (grilled)	276kcal	18.0g	2.0g	22.0g
Kyufte (grilled)	268kcal	17.0g	4.0g	21.0g
Lamb (raw)	282kcal	25.0g	0.0g	20.0g
Lamb liver (raw)	139kcal	20.4g	1.8g	5.7g
Lamb, ground, raw	282kcal	16.6g	0.0g	23.4g
Lamb, leg, raw	243kcal	17.1g	0.0g	19.0g
Lamb, loin chop, raw	263kcal	16.6g	0.0g	21.5g
Lamb, shoulder, raw	277kcal	16.5g	0.0g	23.0g
Lentils, raw	352kcal	24.6g	63.4g	1.1g
Lotus root, raw	74kcal	2.6g	17.2g	0.1g
Lukanka (cured)	431kcal	25.0g	1.0g	36.0g
Nadenitsa (cured)	320kcal	15.0g	1.0g	28.0g
Nuts, almonds	579kcal	21.2g	21.6g	49.9g
Nuts, pecans	691kcal	9.2g	13.9g	72.0g
Onions, raw	40kcal	1.1g	9.3g	0.1g
Parsnips, raw	75kcal	1.2g	18.0g	0.3g
Pastarma (cured)	180kcal	32.0g	1.0g	5.0g
Pepperoni (cured)	494kcal	22.5g	0.9g	44.2g
Pork Chop, bone-in, raw	162kcal	20.4g	0.0g	8.4g
Pork sausage, raw	304kcal	13.0g	0.5g	28.0g
Pork Shoulder (raw)	236kcal	17.0g	0.0g	18.0g
Pork Tenderloin (raw)	143kcal	26.0g	0.0g	3.5g
Pork, chop, bone-in, cooked, pan-fried	231kcal	27.9g	0.0g	12.5g
Pork, ground, raw	263kcal	16.9g	0.0g	21.2g
Pork, loin, cooked, grilled	197kcal	27.3g	0.0g	9.0g
Pork, loin, raw	143kcal	21.1g	0.0g	6.0g
Pork, ribs, raw	277kcal	15.5g	0.0g	23.4g
Pork, tenderloin, cooked, roasted	143kcal	26.2g	0.0g	3.5g
Prosciutto	195kcal	26.0g	0.5g	10.0g
Prosciutto, dry-cured	195kcal	24.1g	0.3g	10.4g
Purslane, raw	20kcal	2.0g	3.4g	0.4g
Rutabagas, raw	37kcal	1.1g	8.6g	0.2g
Salami, Italian (cured)	425kcal	21.7g	1.2g	37.0g
Sausage, breakfast links (processed)	339kcal	14.0g	1.5g	31.0g
Sausage, breakfast, raw	339kcal	11.7g	1.4g	32.0g
Sausage, Italian, raw	304kcal	14.2g	3.2g	25.7g
Shallots, raw	72kcal	2.5g	16.8g	0.1g
Spam (canned meat)	315kcal	13.0g	2.0g	28.0g
Sudzhuk (cured)	452kcal	24.0g	2.0g	39.0g
Sweet potato leaves, raw	42kcal	2.5g	8.8g	0.5g
Turkey Breast (raw)	157kcal	30.0g	0.0g	3.5g
Turkey Breast, roasted	135kcal	30.0g	0.0g	0.7g
Turkey, ground, cooked	203kcal	27.4g	0.0g	9.8g
Turkey, thigh, meat and skin, cooked, roasted	208kcal	27.6g	0.0g	10.1g
Turkey, thigh, raw	115kcal	20.2g	0.0g	3.5g
Veal (raw)	172kcal	24.0g	0.0g	8.0g
Veal, cutlet, raw	172kcal	19.4g	0.0g	10.2g
Beans, cranberry (roman), mature seeds, raw	335kcal	23.0g	60.0g	1.2g
Beans, fava, in pod, raw	88kcal	7.9g	17.6g	0.7g
Beans, snap, green, raw	31kcal	1.8g	7.0g	0.2g
Beef Brain, pan-fried	196kcal	13.2g	0.0g	15.5g
Beef Brain, raw	143kcal	10.9g	1.0g	10.3g
Beef Heart, raw	112kcal	17.7g	0.1g	3.9g
Beef Heart, simmered	165kcal	28.5g	0.2g	4.7g
Beef Kidney, raw	99kcal	17.4g	0.3g	3.1g
Beef Kidney, simmered	158kcal	27.3g	0.7g	4.7g
Beef Tripe, raw	85kcal	12.1g	0.0g	3.7g
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw	151kcal	20.5g	0.0g	7.6g
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw	138kcal	20.8g	0.0g	6.1g
Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean and fat, raw	199kcal	19.9g	0.1g	13.2g
Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean only, raw	131kcal	21.8g	0.0g	4.9g
Beef, brisket, raw	246kcal	17.0g	0.0g	19.4g
Beef, chuck, roast, boneless, choice, raw	234kcal	18.4g	0.0g	17.8g
Beef, flank steak, raw	192kcal	21.4g	0.0g	11.3g
Beef, flank, steak, boneless, choice, raw	165kcal	20.1g	0.0g	9.4g
Beef, liver, raw	135kcal	20.4g	3.9g	3.6g
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	155kcal	22.8g	0.0g	6.4g
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	122kcal	23.4g	0.0g	2.5g
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	123kcal	23.7g	0.0g	2.4g
Beef, round, top round, boneless, choice, raw	141kcal	21.5g	0.9g	5.7g
Beef, tongue, raw	224kcal	14.9g	3.7g	16.1g
Bologna, beef (processed)	308kcal	11.3g	3.0g	28.0g
Cabbage, chinese (pak-choi), raw	13kcal	1.5g	2.2g	0.2g
Canada Goose, breast meat only, skinless, raw	133kcal	24.3g	0.0g	4.0g
Chicken Gizzards, raw	94kcal	17.7g	0.0g	2.1g
Chicken Gizzards, simmered	154kcal	30.4g	0.0g	2.7g
Chicken Heart, simmered	185kcal	26.4g	0.1g	7.9g
Chicken, heart, raw	153kcal	15.5g	0.7g	9.3g
Chicken, liver, raw	119kcal	16.9g	0.7g	4.8g
Chorizo, Spanish (cured)	455kcal	24.1g	1.9g	38.3g
Crustaceans, crab, blue, raw	87kcal	18.1g	0.0g	1.1g
Duck Liver, raw	136kcal	18.7g	3.5g	4.6g
Duck Meat (raw)	337kcal	19.0g	0.0g	28.0g
Duck, breast, raw	132kcal	19.8g	0.0g	5.5g
Duck, domesticated, meat and skin, raw	404kcal	11.5g	0.0g	39.3g
Duck, whole, raw	337kcal	11.5g	0.0g	32.0g
Emu, ground, cooked, pan-broiled	163kcal	28.4g	0.0g	4.7g
Emu, ground, raw	134kcal	22.8g	0.0g	4.0g
Emu, oyster, raw	141kcal	22.8g	0.0g	4.9g
Emu, top loin, cooked, broiled	152kcal	29.1g	0.0g	3.1g
Fish, bass, fresh water, mixed species, raw	114kcal	18.9g	0.0g	3.7g
Fish, bass, striped, raw	97kcal	17.7g	0.0g	2.3g
Fish, burbot, raw	90kcal	19.3g	0.0g	0.8g
Fish, carp, raw	127kcal	17.8g	0.0g	5.6g
Fish, cisco, raw	98kcal	19.0g	0.0g	1.9g
Fish, cod, Atlantic, raw	82kcal	17.8g	0.0g	0.7g
Fish, cusk, raw	87kcal	19.0g	0.0g	0.7g
Fish, halibut, Atlantic and Pacific, raw	91kcal	18.6g	0.0g	1.3g
Fish, halibut, Greenland, raw	186kcal	14.4g	0.0g	13.8g
Fish, herring, Atlantic, raw	158kcal	18.0g	0.0g	9.0g
Fish, herring, Pacific, raw	195kcal	16.4g	0.0g	13.9g
Fish, ling, raw	87kcal	19.0g	0.0g	0.6g
Fish, mackerel, Atlantic, raw	205kcal	18.6g	0.0g	13.9g
Fish, mackerel, jack, canned, drained solids	156kcal	23.2g	0.0g	6.3g
Fish, mackerel, king, raw	105kcal	20.3g	0.0g	2.0g
Fish, mackerel, spanish, raw	139kcal	19.3g	0.0g	6.3g
Fish, roughy, orange, raw	76kcal	16.4g	0.0g	0.7g
Fish, salmon, Atlantic, farmed, raw	208kcal	20.4g	0.0g	13.4g
Fish, salmon, Atlantic, wild, raw	142kcal	19.8g	0.0g	6.3g
Fish, salmon, chinook, raw	179kcal	19.9g	0.0g	10.4g
Fish, salmon, chum, raw	120kcal	20.1g	0.0g	3.8g
Fish, salmon, coho, farmed, raw	160kcal	21.3g	0.0g	7.7g
Fish, salmon, coho, wild, raw	146kcal	21.6g	0.0g	5.9g
Fish, salmon, pink, raw	127kcal	20.5g	0.0g	4.4g
Fish, scup, raw	105kcal	18.9g	0.0g	2.7g
Fish, sea bass, mixed species, raw	97kcal	18.4g	0.0g	2.0g
Fish, spot, raw	123kcal	18.5g	0.0g	4.9g
Fish, sunfish, pumpkin seed, raw	89kcal	19.4g	0.0g	0.7g
Fish, trout, mixed species, raw	148kcal	20.8g	0.0g	6.6g
Fish, trout, rainbow, farmed, raw	141kcal	19.9g	0.0g	6.2g
Fish, trout, rainbow, wild, raw	119kcal	20.5g	0.0g	3.5g
Fish, tuna, fresh, bluefin, raw	144kcal	23.3g	0.0g	4.9g
Fish, tuna, fresh, skipjack, raw	103kcal	22.0g	0.0g	1.0g
Fish, tuna, fresh, yellowfin, raw	109kcal	24.4g	0.0g	0.5g
Goose, meat, raw	305kcal	16.0g	0.0g	26.5g
Lamb Kidney, raw	97kcal	15.7g	0.8g	3.3g
Lamb Leg, roasted	217kcal	26.0g	0.0g	12.0g
Lentils, sprouted, raw	106kcal	9.0g	22.1g	0.6g
Lettuce, cos or romaine, raw	17kcal	1.2g	3.3g	0.3g
Liverwurst (processed)	326kcal	14.1g	2.2g	28.5g
Mollusks, mussel, blue, raw	86kcal	11.9g	3.7g	2.2g
Mollusks, octopus, common, raw	82kcal	14.9g	2.2g	1.0g
Mollusks, oyster, Pacific, raw	81kcal	9.5g	5.0g	2.3g
Mollusks, squid, mixed species, raw	92kcal	15.6g	3.1g	1.4g
Mung beans, mature seeds, raw	347kcal	23.9g	62.6g	1.2g
Mushrooms, shiitake, dried	296kcal	9.6g	75.4g	1.0g
Nuts, acorns, raw	387kcal	6.2g	40.8g	23.9g
Nuts, cashew nuts, dry roasted, without salt added	574kcal	15.3g	32.7g	46.4g
Nuts, chestnuts, chinese, raw	224kcal	4.2g	49.1g	1.1g
Nuts, chestnuts, japanese, raw	154kcal	2.3g	34.9g	0.5g
Nuts, walnuts, black, dried	619kcal	24.1g	9.6g	59.3g
Ostrich, fan, raw	117kcal	21.8g	0.0g	2.7g
Ostrich, ground, cooked, pan-broiled	175kcal	26.2g	0.0g	7.1g
Ostrich, ground, raw	165kcal	20.2g	0.0g	8.7g
Ostrich, inside leg, cooked	141kcal	29.0g	0.0g	1.9g
Ostrich, inside leg, raw	111kcal	22.4g	0.0g	1.7g
Ostrich, outside leg, raw	115kcal	22.9g	0.0g	2.0g
Ostrich, oyster, cooked	159kcal	28.8g	0.0g	4.0g
Ostrich, oyster, raw	125kcal	21.6g	0.0g	3.7g
Ostrich, tenderloin, raw	123kcal	22.1g	0.0g	3.2g
Ostrich, top loin, cooked	155kcal	28.1g	0.0g	3.9g
Ostrich, top loin, raw	119kcal	21.7g	0.0g	3.0g
Peanuts, spanish, raw	570kcal	26.2g	15.8g	49.6g
Peanuts, valencia, raw	570kcal	25.1g	20.9g	47.6g
Peanuts, virginia, raw	563kcal	25.2g	16.5g	48.8g
Pheasant meat (raw)	181kcal	32.4g	0.0g	5.2g
Pork Liver, braised	165kcal	26.0g	3.8g	4.4g
Pork Tongue, braised	271kcal	24.1g	0.0g	18.5g
Pork Tongue, raw	225kcal	16.3g	0.0g	17.2g
Pork, belly, raw	518kcal	9.3g	0.0g	53.0g
Pork, belly, with skin, raw	380kcal	15.2g	0.0g	35.8g
Pork, chop, center cut, raw	138kcal	22.8g	0.0g	5.5g
Pork, cured, bacon, cooked, restaurant	500kcal	40.9g	2.1g	36.5g
Pork, fresh, carcass, separable lean and fat, raw	376kcal	13.9g	0.0g	35.1g
Pork, liver, raw	134kcal	21.4g	2.5g	3.7g
Pork, loin, boneless, raw	170kcal	21.1g	0.0g	9.5g
Quail meat (raw)	227kcal	25.1g	0.0g	14.1g
Rabbit Meat (raw)	173kcal	33.0g	0.0g	3.5g
Ruffed Grouse, breast meat, skinless, raw	112kcal	25.9g	0.0g	0.9g
Seeds, sesame seeds, whole, dried	573kcal	17.7g	23.4g	49.7g
Seeds, sunflower seed kernels, dried	584kcal	20.8g	20.0g	51.5g
Seeds, watermelon seed kernels, dried	557kcal	28.3g	15.3g	47.4g
Soybeans, green, raw	147kcal	13.0g	11.0g	6.8g
Squash, summer, all varieties, raw	16kcal	1.2g	3.4g	0.2g
Squash, summer, scallop, raw	18kcal	1.2g	3.8g	0.2g
Squash, winter, all varieties, raw	34kcal	1.0g	8.6g	0.1g
Squash, winter, hubbard, raw	40kcal	2.0g	8.7g	0.5g
Squash, winter, spaghetti, raw	31kcal	0.6g	6.9g	0.6g
Squash, zucchini, baby, raw	21kcal	2.7g	3.1g	0.4g
Sweetbreads (Thymus), beef, braised	318kcal	21.0g	0.0g	25.6g
Sweetbreads (Thymus), beef, raw	236kcal	12.2g	0.0g	20.4g
Turkey Giblets, simmered	167kcal	26.8g	1.8g	5.2g
Turkey, wing, raw	144kcal	20.8g	0.0g	6.4g
Veal, loin, raw	175kcal	20.2g	0.0g	10.1g
Venison, raw	120kcal	22.9g	0.0g	2.4g
Wild Boar, meat, raw	122kcal	21.5g	0.0g	3.3g

Frequently Asked Questions

Our database contains 244 foods in the Meat & Poultry category, each with a complete 14-nutrient profile per 100g.

Use the table above and sort by protein. As a rule of thumb, we only label a food “high in protein” at ≥20g per 100g, and a “good source of protein” at ≥10g per 100g.

For protein, we use grams per 100g (high ≥20g, good source ≥10g). For fiber and the micronutrients we track (calcium, iron, potassium, magnesium, zinc, vitamin D), we use % Daily Value per 100g (high ≥20% DV, good source ≥10% DV).

Meat & Poultry

Frequently Asked Questions

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Meat & Poultry

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