Free Protein Source Guide (With Macros)

ByBokey
Top view of uncooked different meat fillet and steaks with drumsticks and ribs with seasoning on white plates placed on wooden table

Here is a free protein source guide so you don’t have to keep searching up the numbers.

You can bookmark it or save it however you please for your benefit.

Each item on the list was calculated with the myfitnesspal app.

The exact macros will vary depending on various factors. These are simply estimates for convenient reference.

These items include:

  • Macronutrients (Calories, protein, fats, carbs)
  • Portion Sizes
  • Specific source (Brands or Generic)

Poultry

Chicken Breast

Chicken Meat on White Ceramic Plate
Calories 200
Protein 33.6g
Carbs0g
Fats 6.2g
per 4oz skinless (Generic)

Chicken Thighs

Calories 250
Protein 17g
Carbs0g
Fats 20g
per 4oz (Kirkwood)

Ground Turkey

Large omnivorous bird with black and brown plumage and snood on beak standing on wood on blurred background
Calories 160
Protein 21g
Carbs0g
Fats 8g
per 4oz (Generic)

Carved Turkey Breast

Person Slicing Meat on Table
Calories 152
Protein 27.5g
Carbs0g
Fats 4g
per 4oz (Asda)

Duck

Ethnic male cook cutting roasted duck
Calories 382
Protein 21.9g
Carbs0g
Fats 32.4g
per 4oz (Generic)

Beef (and Pork)

Ground Beef

Grind Meat in Glass Bowl
Calories 200
Protein 22g
Carbs0g
Fats 11g
per 4oz (Ground Sirloin)

Filet Mignon

Selective Focus Photography of Beef Steak With Sauce
Calories 180
Protein 25g
Carbs0g
Fats 8g
per 4oz (Walmart)

Ribeye Steak

Red Meat With Chili Pepper and Green Spies
Calories 280
Protein 22g
Carbs0g
Fats 20g
per 4oz (Walmart)

NY Strip Steak

Raw Meat on Beige Wooden Surface
Calories 333
Protein 30.7g
Carbs0g
Fats 22.7g
per 4oz (Generic)

Skirt Steak

Sliced Steak on a Wooden Board
Calories 269
Protein 28.1g
Carbs0g
Fats 16.5g
per 4oz (Generic)

Ground Pork

Uncooked Ground Pork and Chopsticks in a Ceramic Bowl
Calories 350
Protein 17g
Carbs0g
Fats 31g
per 4oz (Vallarta)

Seafood

Wild Salmon (Cooked)

Cooked Fish on Plate
Calories 206
Protein 28.7g
Carbs0g
Fats 9.2g
per 4oz (Generic)

Salmon (Sashimi)

Close-Up Photo of Sliced Salmon
Calories 166
Protein 24.8g
Carbs0g
Fats 6.8g
per 4oz (Sushi Sashimi)

Tuna (Canned/Packaged)

Canned Tuna
Calories 100
Protein 20g
Carbs2g
Fats 2g
per 4oz (Strakist Tuna)

Tuna (Sashimi)

Sliced Strawberry on Brown Wooden Chopping Board
Calories 124
Protein 26.5g
Carbs0g
Fats 1.1g
per 4oz (Generic)

Dairy

Cheese Stick (Colby Jack)

Colby-Jack Cheese Cut into Cubes
Calories 148
Protein 9.4g
Carbs1.3g
Fats 12.1g
per 1oz (Generic)

Cottage Cheese

Top view of gray bowl with meal cottage cheese with pieces of green onion and fork placed on kitchen meal for breakfast
Calories 206
Protein 23.4g
Carbs7.1g
Fats 23.4g
per 1 cup (regular 4%)

Eggs

Brown Eggs on Brown Wooden Bowl on Beige Knit Textile
Calories 72
Protein 6.3g
Carbs0g
Fats 4.8g
per 1 large egg

Whole Milk

Crop anonymous person with bottle pouring milk into ornamental transparent glass on wooden table at home
Calories 150
Protein 8g
Carbs12g
Fats 8g
per 1 cup (Generic)

Greek Yogurt

Red Strawberry and Raspberry on White Ceramic Bowl
Calories 149
Protein 25.2g
Carbs8.9g
Fats 0.9g
per 1 cup (Plain Non-fat Greek Yogurt)

Vegetarian

Quinoa

bowl of cooked quinoa
Calories 222
Protein 8.1g
Carbs39.4g
Fats 3.6g
per 1 cup (Generic)

Chick Peas

Round Grilled Food
Calories 200
Protein 10g
Carbs32g
Fats 4g
per 1 cup (Rienzi)

Bokey is a certified personal trainer and nutritionist on a mission to help others learn and achieve their health goals through fitness and nutrition. Join him on this transformative journey towards a healthier and happier lifestyle!

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