Foods high in Protein, low in Saturated Fat
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1
Skipjack tuna
Fish, tuna, skipjack, fresh, cooked, dry heat
Protein Rank
586
Saturated Fat Rank
2561
Total rank
3147
Price:
$8
586
6226
2
Alaska pollock
Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen)
Protein Rank
1372
Saturated Fat Rank
1884
Total rank
3256
Price:
$7
1372
6903
3
Cod
Fish, cod, Atlantic, cooked, dry heat
Protein Rank
1493
Saturated Fat Rank
1916
Total rank
3409
Price:
$1.3
1493
6871
4
Mung bean
Mung beans, mature seeds, raw
Protein Rank
1299
Saturated Fat Rank
2381
Total rank
3680
Price:
$1.5
1299
6406
5
Rabbit Meat
Game meat, rabbit, wild, cooked, stewed
Protein Rank
142
Saturated Fat Rank
3540
Total rank
3682
Price:
$2
142
5247
6
Egg white
Egg, white, raw, fresh
Protein Rank
3685
Saturated Fat Rank
-
Total rank
3685
Price:
$1
3685
8787
7
Haddock
Fish, haddock, cooked, dry heat
Protein Rank
2179
Saturated Fat Rank
1681
Total rank
3860
Price:
$16
2179
7106
8
Crab meat
Crustaceans, crab, alaska king, cooked, moist heat
Protein Rank
2303
Saturated Fat Rank
1786
Total rank
4089
Price:
$12
2303
7001
9
Goat
Game meat, goat, cooked, roasted
Protein Rank
780
Saturated Fat Rank
3362
Total rank
4142
Price:
$2
780
5425
10
Shrimp
Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen)
Protein Rank
1503
Saturated Fat Rank
2733
Total rank
4236
Price:
$7
1503
6054
11
Frog legs
Frog legs, raw
Protein Rank
2795
Saturated Fat Rank
1476
Total rank
4271
Price:
$2.5
2795
7311
12
Sockeye salmon
Fish, salmon, sockeye, cooked, dry heat
Protein Rank
883
Saturated Fat Rank
3405
Total rank
4288
Price:
$13
883
5382
13
Mussels
Mollusks, mussel, blue, cooked, moist heat
Protein Rank
1307
Saturated Fat Rank
3233
Total rank
4540
Price:
$7
1307
5554
14
Crab
Crustaceans, crab, blue, canned
Protein Rank
2572
Saturated Fat Rank
2030
Total rank
4602
Price:
$12
2572
6757
15
Surimi
Fish, surimi
Protein Rank
2952
Saturated Fat Rank
1983
Total rank
4935
Price:
$4
2952
6804
16
Garlic powder
Spices, garlic powder
Protein Rank
2772
Saturated Fat Rank
2185
Total rank
4957
Price:
$2.8
2772
6602
17
Liver
Pork, fresh, variety meats and by-products, liver, cooked, braised
Protein Rank
980
Saturated Fat Rank
4011
Total rank
4991
Price:
$0.3
980
4776
18
Roe
Fish, roe, mixed species, cooked, dry heat
Protein Rank
510
Saturated Fat Rank
4526
Total rank
5036
Price:
$100
510
4261
19
Horse meat
Game meat, horse, cooked, roasted
Protein Rank
601
Saturated Fat Rank
4570
Total rank
5171
Price:
$2
601
4217
20
Turkey meat
Turkey, whole, meat and skin, cooked, roasted
Protein Rank
523
Saturated Fat Rank
4805
Total rank
5328
Price:
$2
523
3982
21
Sardine
Fish, sardine, Atlantic, canned in oil, drained solids with bone
Protein Rank
1181
Saturated Fat Rank
4151
Total rank
5332
Price:
$7
1181
4636
22
Lentil
Lentils, mature seeds, cooked, boiled, without salt
Protein Rank
4098
Saturated Fat Rank
1284
Total rank
5382
Price:
$1.1
4098
7503
23
Star anise
Spices, anise seed
Protein Rank
2612
Saturated Fat Rank
2821
Total rank
5433
Price:
$2
2612
5966
24
Wasabi
Wasabi, root, raw
Protein Rank
5439
Saturated Fat Rank
-
Total rank
5439
Price:
$1.6
5439
8787
25
Fenugreek
Spices, fenugreek seed
Protein Rank
1460
Saturated Fat Rank
4078
Total rank
5538
Price:
$1.6
1460
4709
26
Yogurt
Yogurt, Greek, plain, nonfat
Protein Rank
3856
Saturated Fat Rank
1713
Total rank
5569
Price:
$2.6
3856
7074
27
Adzuki bean
Beans, adzuki, mature seeds, cooked, boiled, without salt
Protein Rank
4541
Saturated Fat Rank
1072
Total rank
5613
Price:
$2
4541
7715
28
Black gram
Mungo beans, mature seeds, cooked, boiled, without salt
Protein Rank
4534
Saturated Fat Rank
1100
Total rank
5634
Price:
$1.5
4534
7687
29
Kidney beans
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
Protein Rank
4224
Saturated Fat Rank
1454
Total rank
5678
Price:
$1.2
4224
7333
30
Flour
Wheat flour, white, all-purpose, enriched, bleached
Protein Rank
3827
Saturated Fat Rank
1873
Total rank
5700
Price:
$1
3827
6914