For example, 2.5 ounces of skinless chicken breast topped with 1/2 ounce of low-fat cheddar over a bed of steamed spinach has just over 25 grams of protein. Beef, round, top round, separable lean and fat, trimmed to 0 fat, select, cooked, braised 35.62g (64%RDA) 7. For a tasty recipe, cod tastes excellent when it is lightly pan-fried in a butter, lemon and parsley sauce. Mackerel might not be as popular as more fashionable fish such as salmon and tuna, but it is just as healthy. Red meats, such as lamb and pork, tend to have more calories per ounce. Meat is rich in essential amino acids, particularly sulphur amino acids.White meat contains an equivalent amount of protein to red meat. Beef, round, top round, separable lean only, trimmed to 0 fat, choice, cooked, braised 36.12g (65%RDA) 3. Milligrams of potassium in beef and red meat (per 100g) The list below gives the total potassium content in the top 80 items from the general description 'beef and red meat' each of which show the potassium amount as well as Calories, Sodium, Protein, Fat and Carbohydrate. Cheddar is also a high-protein cheese, with even a small 2-oz serving providing more than 14 grams. Cod is a protein-dense seafood option, and a typical fillet serving provides 21 grams of the macronutrient. Instead, it is about the absolute highest dietary sources of the nutrient. #4: Pork Loin (Chops) #5: Lean Beef and Veal (Low Fat) #6: Tofu. Calories, fat, protein, and carbohydrate values for for 100 G Turkey Breast and other related foods. The recommended daily allowance for protein is 56g for an average male. Just like beef, lamb takes its place as one of the highest protein foods, and it contains over 20 grams of protein per 100 grams. One typical portion size equates to: • 100g of lean boneless meat (red and poultry) • 140g of fish • 2 medium eggs • 3 tablespoons of seeds or nuts. dani Post Author 5 years ago Reply.