High Protein Foods Photo

Acid-Alkaline High Protein Foods

Keith Taylor
Foodary Facts Category
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Protein is the main acidic component of the PRAL calculation for Alkaline Diet Score. We need protein to build body tissues, and also for enzymes that allow our bodies to function.

Here is a list of the most protein rich foods from the USDA list of key foods. Like all the current Foodary food charts, the high protein list simply tells you the numbers. The list will tell you how much protein you are eating. It will help you choose more protein or less protein according to your personal dietary needs.

However, your protein choices, like most dietary choices should be governed more by quality than by quantity. At the moment, my nutrition data is taken from the USDA database. This allows me to list quantities, but quality scores need more work. I am committed to improving the data. There is an established scoring system for protein quality, and I will explain more about this soon. Please subscribe to Foodary Food Facts Update Service if you want to be informed when that is available.

In the meantime, a little common sense goes a long way. That, and a few simple pointers on protein quality.

As far as quantity is concerned, for the moment, I am mainly using the Daily Value recommendation of 50g per day. In reality, you may have a different target, but by the time my quality indicators are incorporated into my nutrition data, the selection process should be based on Personal Nutrition Requirements.

For protein quality, remember:

  • Beans, chicken, eggs, fish, nuts and tofu are better than red meat. Processed red meat should be strictly limited.
  • Foods from the high protein list are better than protein shakes. Many protein powders are loaded with sugars and other additives.
  • Go meat-free at least one day a week.
  • Moderate soy protein is good. If you have grown up with soy, then more is OK, but if you are not used to it, digestion may suffer. Crucially, like red meat, stay away from highly processed soy. It is often much too high in salt.
  • Switching highly processed carbohydrate to good quality protein is healthier, and can help you lose weight.

Acid-Alkaline High Protein Foods List

High Protein Foods PhotoMy high protein foods list shows all components of the PRAL calculation, with data initially presented in protein content order. Other components are there to help you maintain balanced alkaline diet. You can click on headings for different sequences, and repeat clicking reverses the sort order.

Food and drink items are presented in serving sizes that provide 100 calories of energy. For alkaline balance, some of your foods should be acid-forming. Otherwise you risk shortages of some nutrients. But you should consult your doctor or other qualified health professional about your dietary targets. Acid-forming foods show as positive PRAL scores. You can click links in the table headings for more information.

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 PRAL Nutrients Explanation Cals Help PRAL Help Pro
tein Help		 Phos
phorus Help		 Potas
sium Help		 Mag
nesium Help		 Cal
cium Help

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 Long Description 100 Kcal Serve (g) PRAL Score Pro
tein (g)		 Phos
phorus (mg)		 Potas
sium (mg)		 Mag
nesium (mg)		 Cal
cium (mg)

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 Fish, tuna, light, canned in water, drained solids 116 12 22.6 162 208 27 20

.

 Crustaceans, crab, blue, cooked, moist heat 120 12 21.5 282 312 43 110

.

 Fish, tilapia, raw 104 9 20.9 177 315 28 10

.

 Turkey, all classes, light meat, cooked, roasted 68 12 20.5 156 169 22 6

.

 Crustaceans, shrimp, mixed species, canned 100 13 20.4 195 80 33 145

.

 Crustaceans, shrimp, mixed species, raw 141 17 19.2 344 159 31 76

.

 Chicken, broilers or fryers, breast, meat only, cooked, roasted 61 10 18.8 138 155 18 9

.

 Chicken, broilers or fryers, breast, meat only, raw 83 9 18.8 178 278 23 4

.

 Octopus, common, cooked, moist heat 61 5 18.2 170 384 37 65

.

 Chicken, broilers or fryers, meat only, raw 84 9 18.0 145 192 21 10

.

 Fish, flatfish (flounder and sole species), raw 143 16 17.7 360 229 26 30

.

 Beef, round, eye of round, roast, separable lean only, trimmed to 1/8″ fat, all grades, cooked, roasted 59 9 17.6 110 143 12 4

.

 Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated 89 11 17.3 270 309 19 5

.

 Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, select, cooked, broiled 59 8 17.3 140 227 15 12

.

 Beef, round, top round, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 54 9 17.2 110 143 11 4

.

 Mollusks, clam, mixed species, canned, drained solids 70 6 17.1 230 442 23 46

.

 Mollusks, clam, mixed species, raw 116 15 17.1 230 53 22 45

.

 Turkey, all classes, light meat, meat and skin, cooked, roasted 56 9 16.7 130 140 18 6

.

 Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 56 8 16.5 131 211 14 11

.

 Turkey roll, light meat 100 7 16.5 233 419 20 7

.

 Turkey breast meat 96 7 16.4 156 290 20 8

.

 Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, choice, raw 74 8 16.2 152 253 17 21

.

 Fish, salmon, pink, raw 79 9 16.1 206 288 21 6

.

 Pork, cured, ham, whole, separable lean only, roasted 64 9 16.0 145 201 14 4

.

 Cheese, swiss, low fat 56 11 15.9 338 62 20 537

.

 Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8″ fat, choice, raw 72 8 15.8 145 239 17 11

.

 Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 53 8 15.5 122 197 13 10

.

 Chicken, broilers or fryers, meat only, stewed 56 8 15.4 85 102 12 8

.

 Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled 58 7 15.4 120 204 13 4

.

 Soy sauce made from soy and wheat (shoyu) 189 -3 15.4 313 821 140 62

.

 Luncheon meat, beef, thin sliced 85 10 15.3 217 263 16 5

.

 Chicken, broilers or fryers, meat only, roasted 53 8 15.2 103 128 13 8

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 Beef, variety meats and by-products, liver, cooked, braised 52 13 15.2 260 184 11 3

.

 Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 51 7 15.2 121 194 13 10

.

 Beef, variety meats and by-products, liver, cooked, pan-fried 57 13 15.2 277 201 13 3

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 Soup, stock, beef, home-prepared 769 -16 15.2 238 1,423 54 62

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 Chicken roll, light meat 91 8 15.1 270 399 22 15

.

 Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 51 8 15.1 109 124 14 7

.

 Beef, round, top round steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 49 8 15.0 95 124 10 3

.

 Beef, round, top round, separable lean only, trimmed to 1/8″ fat, choice, cooked, pan-fried 44 7 14.9 125 212 15 3

.

 Chicken, liver, all classes, raw 84 12 14.2 250 193 16 7

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 Fish, trout, rainbow, farmed, raw 71 7 14.1 160 267 18 18

.

 Pork, cured, ham — water added, whole, boneless, separable lean and fat, unheated 83 9 14.1 217 258 16 7

.

 Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8″fat, choice, cooked, broiled 50 7 14.0 108 174 12 8

.

 Chicken, broilers or fryers, meat only, cooked, fried 46 7 14.0 94 117 12 8

.

 Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised 48 8 14.0 110 133 10 25

.

 Chicken, broilers or fryers, leg, meat only, cooked, roasted 57 7 13.9 118 155 14 7

.

 Pork, fresh, loin, whole, separable lean only, cooked, roasted 48 6 13.7 119 203 13 9

.

 Cheese, pasteurized process, american, low fat 56 16 13.7 459 100 13 380

.

 Beef, brisket, whole, separable lean only, trimmed to 0″ fat, all grades, cooked, braised 46 8 13.6 111 131 11 3

.

 Pork, fresh, loin, whole, separable lean only, cooked, broiled 48 6 13.6 120 209 14 8

.

 Poultry food products, ground turkey, cooked 49 8 13.5 125 145 15 14

.

 Pork, cured, ham, boneless, extra lean and regular, roasted 61 7 13.3 150 219 12 5

.

 Spinach, cooked, boiled, drained, without salt 435 -45 12.9 243 2,026 378 591

.

 Fish, catfish, channel, farmed, raw 84 7 12.8 171 254 16 7

.

 Pork, cured, ham, boneless, regular (approximately 11% fat), roasted 56 7 12.7 158 230 12 4

.

 Soup, chicken broth, canned, prepared with equal volume water 625 1 12.6 188 538 6 25

.

 Leavening agents, yeast, baker’s, active dry 31 7 12.4 196 294 17 9

.

 Spinach, raw 435 -51 12.4 213 2,426 343 430

.

 Spinach, canned, regular pack, drained solids 435 -34 12.2 191 1,504 330 552

.

 Turkey roll, light and dark meat 67 6 12.2 113 181 12 21

.

 Chicken, broilers or fryers, breast, meat and skin, raw 58 7 12.1 101 128 15 6

.

 Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled 46 6 12.0 93 153 10 6

.

 Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated 85 8 12.0 195 228 15 7

.

 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 294 -20 11.8 147 888 241 450

.

 Beef, round, full cut, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled 43 6 11.7 102 168 11 3

.

 Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0″ fat, all grades, cooked, roasted 42 5 11.6 88 150 11 3

.

 Chicken, broilers or fryers, meat and skin, cooked, roasted 42 6 11.4 76 93 10 6

.

 Fish, herring, Atlantic, kippered 46 6 11.3 150 206 21 39

.

 Pork, fresh, loin, whole, separable lean and fat, cooked, broiled 41 5 11.3 102 175 12 8

.

 Pork, cured, ham, boneless, extra lean and regular, unheated 62 7 11.3 146 183 11 4

.

 Chicken, broilers or fryers, drumstick, meat and skin, raw 62 6 11.2 101 131 11 5

.

 Mollusks, oyster, eastern, wild, raw 196 4 11.2 190 306 35 116

.

 Beef, top sirloin, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 41 5 11.1 86 138 9 8

.

 Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked 42 5 11.1 93 143 10 8

.

 Broccoli, frozen, spears, cooked, boiled, drained, without salt 357 -5 11.1 196 643 71 182

.

 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 357 -1 11.1 175 507 46 118

.

 Asparagus, cooked, boiled, drained 455 -10 10.9 245 1,018 64 105

.

 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 40 5 10.4 79 127 8 7

.

 Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 38 5 10.0 77 124 8 7

.

 Milk, dry, nonfat, regular, without added vitamin A and vitamin D 28 -1 10.0 267 496 30 347

.

 Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) 294 1 9.9 297 459 32 359

.

 Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) 294 1 9.9 297 459 32 359

.

 Mustard greens, cooked, boiled, drained, without salt 385 -9 9.8 162 623 50 454

.

 USDA Commodity, cheese, cheddar, reduced fat 35 7 9.6 207 33 12 321

.

 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 38 5 9.6 71 77 9 8

.

 Cheese, mozzarella, part skim milk 39 6 9.6 182 33 9 308

.

 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 37 5 9.5 72 112 7 9

.

 Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned 36 4 9.5 77 128 8 12

.

 Chicken, broilers or fryers, wing, meat and skin, cooked, roasted 39 5 9.4 58 83 7 7

.

 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 36 5 9.2 68 104 7 11

.

 Beef, top sirloin, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, pan-fried 32 4 9.2 75 130 9 4

.

 Chicken, broilers or fryers, wing, meat and skin, raw 52 5 9.2 64 98 8 6

.

 Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked 34 5 9.1 71 110 8 3

.

 Lettuce, green leaf, raw 667 -21 9.1 193 1,293 87 240

.

 Cheese, parmesan, grated 23 6 8.9 169 29 9 257

.

 Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 34 4 8.9 69 111 8 7

.

 Egg, whole, raw, fresh 70 7 8.8 138 97 8 39

.

 Brussels sprouts, frozen, cooked, boiled, drained, without salt 238 -7 8.7 133 690 43 62

.

 Chicken, broilers or fryers, meat and skin, raw 47 5 8.7 68 88 9 5

.

 Pork, fresh, ground, cooked 34 4 8.6 76 122 8 7

.

 Cheese, mozzarella, part skim milk, low moisture 33 7 8.6 174 31 9 242

.

 Broccoli, raw 294 -12 8.3 194 929 62 138

.

 Parsley, raw 278 -31 8.3 161 1,539 139 383

.

 Cocoa, dry powder, unsweetened, processed with alkali 45 -14 8.2 331 1,140 216 50

.

 Collards, cooked, boiled, drained, without salt 303 -7 8.2 97 355 64 427

.

 Egg, whole, cooked, hard-boiled 65 6 8.1 111 81 6 32

.

 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D 238 0 8.0 226 357 26 298

.

 Egg, whole, dried 17 5 8.0 104 89 6 39

.

 Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, braised 29 4 7.9 59 68 6 4

.

 Beef, ground, patties, frozen, cooked, broiled 34 4 7.8 59 103 6 4

.

 Chicken, broilers or fryers, meat and skin, cooked, fried, batter 35 4 7.8 54 64 7 7

.

 Lentils, mature seeds, cooked, boiled, without salt 86 2 7.8 155 318 31 16

.

 Mushrooms, white, cooked, boiled, drained, without salt 357 -13 7.8 311 1,271 43 21

.

 Lentils, raw 29 2 7.5 131 278 36 16

.

 Chicken, broilers or fryers, thigh, meat and skin, raw 45 4 7.5 71 92 8 3

.

 Chicory greens, raw 435 -36 7.4 204 1,826 130 435

.

 Endive, raw 588 -35 7.4 165 1,847 88 306

.

 Cheese product, pasteurized process, cheddar or american, reduced fat 42 10 7.3 345 138 14 220

.

 Pork, fresh, spareribs, separable lean and fat, cooked, braised 25 4 7.3 66 81 6 12

.

 Cheese, provolone 28 5 7.3 141 39 8 215

.

 Lettuce, cos or romaine, raw 588 -25 7.2 176 1,453 82 194

.

 Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors 24 4 7.1 71 59 19 47

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 Cheese, swiss 26 6 7.1 149 20 10 208

.

 Gravy, beef, canned, ready-to-serve 189 2 7.1 57 153 4 11

.

 Beans, white, mature seeds, cooked, boiled, without salt 72 -4 7.0 81 404 45 65

.

 Soup, stock, chicken, home-prepared 278 0 7.0 75 292 11 8

.

 Frankfurter, chicken 45 4 7.0 73 91 9 33

.

 Egg, whole, cooked, fried 51 5 6.9 110 78 7 32

.

 Beans, kidney, red, mature seeds, cooked, boiled, without salt 79 0 6.8 112 317 35 22

.

 Broccoli, cooked, boiled, drained, without salt 286 -10 6.8 191 837 60 114

.

 Kale, cooked, boiled, drained, without salt 357 -15 6.8 100 814 64 257

.

 Beef, ground, 80% lean meat / 20% fat, raw 39 3 6.8 62 106 7 7

.

 Egg, whole, cooked, scrambled 67 5 6.7 111 89 7 44

.

 Peas, green, frozen, cooked, boiled, drained, without salt 128 3 6.6 99 141 28 31

.

 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D 200 0 6.6 184 280 22 240

.

 Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 147 2 6.6 99 156 26 34

.

 Cheese, monterey 27 4 6.6 119 22 7 200

.

 Mustard, prepared, yellow 149 2 6.5 158 206 73 87

.

 Salami, cooked, beef and pork 30 3 6.5 57 94 6 4

.

 Cheese, ricotta, whole milk 57 4 6.5 91 60 6 119

.

 Beans, kidney, red, mature seeds, canned 123 0 6.4 131 321 37 36

.

 Lettuce, iceberg (includes crisphead types), raw 714 -16 6.4 143 1,007 50 129

.

 Peas, green, cooked, boiled, drained, without salt 119 0 6.4 139 323 46 32

.

 Beans, black, mature seeds, raw 29 -4 6.3 103 435 50 36

.

 Beans, pinto, mature seeds, cooked, boiled, without salt 70 -1 6.3 103 305 35 32

.

 Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted 27 3 6.2 48 83 5 3

.

 Cheese, cheddar 25 5 6.2 127 24 7 179

.

 Beans, pinto, mature seeds, raw 29 -3 6.2 118 401 51 33

.

 Soymilk, original and vanilla, with added calcium, vitamins A and D 233 -4 6.0 100 284 35 286

.

 Cheese, colby 25 4 6.0 116 32 7 174

.

 Refried beans, canned, traditional style (includes USDA commodity) 110 -2 5.9 122 369 42 36

.

 Fast foods, chicken tenders 33 4 5.9 91 110 9 6

.

 Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 118 0 5.8 159 258 19 201

.

 Onions, spring or scallions (includes tops and bulb), raw 313 -16 5.7 116 863 63 225

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 Pork sausage, fresh, cooked 31 2 5.7 46 105 5 3

.

 Turnip greens, cooked, boiled, drained, without salt 500 -25 5.7 145 1,015 110 685

.

 Cheese spread, pasteurized process, american, without di sodium phosphate 34 9 5.7 302 83 10 194

.

 Sausage, Italian, pork, cooked 29 2 5.6 49 88 5 6

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 Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 40 2 5.5 44 76 7 14

.

 Cabbage, cooked, boiled, drained, without salt 435 -14 5.5 143 852 65 209

.

 Tomato products, canned, sauce 417 -25 5.5 108 1,379 67 54

.

 Beans, baked, canned, with pork and tomato sauce 106 -1 5.5 123 314 36 60

.

 Beans, snap, green, cooked, boiled, drained, without salt 286 -6 5.4 83 417 51 126

.

 Beef, ground, 75% lean meat / 25% fat, raw 34 2 5.4 49 83 5 7

.

 Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw 32 2 5.3 43 75 5 4

.

 Beans, snap, green, frozen, cooked, boiled, drained without salt 357 -9 5.3 104 568 68 150

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 Bread, whole-wheat, commercially prepared, toasted 33 3 5.3 99 107 32 42

.

 Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk 164 5 5.3 284 293 20 115

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 Sauce, salsa, ready-to-serve 345 -16 5.3 117 983 52 103

.

 Chorizo, pork and beef 22 2 5.3 33 87 4 2

.

 Tomatoes, red, ripe, cooked 556 -19 5.3 156 1,211 50 61

.

 Tomato products, canned, paste, without salt added 122 -22 5.3 101 1,237 51 44

.

 Tomato products, canned, paste, with salt added 122 -22 5.3 101 1,237 51 44

.

 Cheese sauce, prepared from recipe 51 3 5.2 116 72 10 158

.

 Milk, whole, 3.25% milkfat, with added vitamin D 164 0 5.2 138 216 16 185

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 Cabbage, raw 400 -11 5.1 104 680 48 160

.

 Cheese food, pasteurized process, american, without di sodium phosphate 30 3 5.1 133 77 8 207

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 Fast foods, cheeseburger;single, large patty; with condiments, vegetables and mayonnaise 37 2 5.1 47 78 7 27

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 Beans, baked, canned, plain or vegetarian 106 -1 5.1 79 238 29 36

 
 

High Protein Key Foods List

Just focusing on protein is a bad way to plan an alkaline diet. If you believe you have too little protein in your diet, then this list will help you find better food sources. Similarly, if you have too much protein in your diet, then reducing intake of some of these high protein foods will give you better balance.

If you have any questions, experiences, or opinions about protein in your diet, please use the feedback form below.

Leave Acid-Alkaline High Protein Foods to read Foodary Nutrition Blog.

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