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Common Foods Comparison: SparkDiet Resource Center


Numbers reflect one typically recommended serving of meat, poultry, seafood, and vegetarian protein sources (3 ounces).

Data from SparkPeople.com food database or (*)similar source.

Individual items and brands will vary, and preparation method will make a difference too.




Calorie & Nutritional Comparison of Meats & Protein    Click to Print
Meat / Protein (3 oz.)
 Calories Fat (g) Carbs (g) Protein (g)
    Scallops 74.8 0.6 2 14.3
    Hormel Vegetarian Chili w/Beans 83 0.3 15.4 4.8
    Lobster 83.3 0.5 1.1 17.4
    Cod 89.3 0.7 0 19.4
    Meatless Sausage Patty 97.3 6.9 3.7 7
    Canned Tuna (w/water) 98.6 0.7 0 21.7
    Pot Roast 104.6 3.1 0 18.1
    Red Kidney Beans (1/2 cup) 108.8 0.4 20 6.7
    Chicken Breast (no skin) 110 1.2 0 23.1
    Lamb Chops 112.3 4.2 0 17.4
    Black Beans (1/2 cup) 113.5 0.5 20.4 7.6
    Morningstar Black Bean Burger (1 patty) 114.7 0.8 15.2 11.8
    Pinto Beans (1/2 cup) 117.1 0.4 21.9 7
    Turkey Breast (w/skin) 126 3.5 0 22.2
    Salmon 126.7 3.8 0 21.7
    Beef Liver 136.9 4.2 2.9 20.7
    Hot Dog (1 small, no bun) 141.8 12.8 0.8 5.4
    Mussels 146.2 3.8 6.3 20.2
    Whitefish 146.2 6.4 0 20.8
    Veal 148.8 5.9 0 22.4
    Buffalo Wings * (3) 152 9 1.5 16.4
    Ham 155 9 2.6 14.9
    Canned Tuna (w/oil) 168.3 7 0 24.8
    Pork Chops 169.2 7.7 0 23.4
    Sirloin Steak 171.7 6.8 0 25.8
    Chicken Breast (w/ skin) 172 9.3 0 20.9
    Bacon (5 slices) 182.4 15.6 0.2 9.6
    Tofu, Firm 182.7 11 5.4 19.9
    Breaded Catfish * 195 11.3 6.8 15.3
    Tenderloin 227.1 17.9 0 15.3
    Ground Turkey 235 13.2 0 27.4
    Chicken Tenders * 253 16 15 12
    Bratwurst 256 22 1.8 12
    Ground Beef 263.7 22.6 0 14.1
    Bologna 266 24.3 0.7 10.2
    Fish Sticks 272 12.2 23.8 15.7
    Babyback Ribs 314.5 25.1 0 20.6
    Italian Sausage 346 31.3 0.7 14.3

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