| BFL Proteins Calorie Guide | ||||||||||
| Item # | Description | Units | Portion Size | Calories | Protein Grams | Carbohydrate Grams | Fat Grams | Cholesterol Milligrams | Sodium Milligrams | Fiber Grams |
| 10 | Chicken, Breast, Skinless, Boneless, Raw (Perdue) | 4 | oz | 130 | 26.0 | 0.0 | 3.0 | 75 | 45 | 0.0 |
| 20 | Turkey, Breast, Boneless, Cooked (Perdue) | 3 | oz | 110 | 26.0 | 0.0 | 1.0 | 55 | 35 | 0.0 |
| 30 | Turkey, Ground, Breast, Raw (Perdue) | 4 | oz | 130 | 28.0 | 0.0 | 1.5 | 60 | 75 | 0.0 |
| 40 | Swordfish, Fresh, Meat Only, Raw | 4 | oz | 137 | 22.5 | 0.0 | 4.6 | 45 | 102 | 0.0 |
| 50 | Swordfish, Fresh, Meat Only, Baked, Broiled, or Microwaved | 4 | oz | 176 | 28.8 | 0.0 | 5.8 | 57 | 130 | 0.0 |
| 60 | Roughy, Orange, Meat Only, Raw | 4 | oz | 143 | 16.7 | 0.0 | 8.0 | 23 | 72 | 0.0 |
| 70 | Roughy, Orange, Meat Only, Baked, Broiled or Microwaved | 4 | oz | 101 | 21.4 | 0.0 | 1.0 | 29 | 92 | 0.0 |
| 80 | Haddock, Meat Only, Raw | 4 | oz | 99 | 21.5 | 0.0 | 0.8 | 65 | 78 | 0.0 |
| 90 | Haddock, Meat Only, Baked Broiled or Microwaved | 4 | oz | 127 | 27.5 | 0.0 | 1.1 | 84 | 99 | 0.0 |
| 100 | Salmon, Atlantic, Farmed, Raw | 4 | oz | 207 | 22.6 | 0.0 | 12.3 | 67 | 66 | 0.0 |
| 110 | Salmon, Atlantic, Farmed, Baked, Broiled or Microwaved | 4 | oz | 234 | 25.0 | 0.0 | 14.0 | 71 | 69 | 0.0 |
| 120 | Tuna, Bluefin, Meat Only, Raw | 4 | oz | 163 | 26.5 | 0.0 | 5.6 | 43 | 44 | 0.0 |
| 130 | Tuna, Bluefin, Meat Only, Baked, Broiled or Microwaved | 4 | oz | 209 | 33.9 | 0.0 | 7.1 | 56 | 57 | 0.0 |
| 140 | Crab, Alaska King, Meat Only, Raw | 4 | oz | 95 | 20.8 | 0.0 | 0.7 | 47 | 948 | 0.0 |
| 150 | Crab, Alaska King, Meat Only, Boiled, Poached or Steamed | 4 | oz | 110 | 21.9 | 0.0 | 1.7 | 60 | 1216 | 0.0 |
| 160 | Crab, Imitation, Leg Style (Louis Kemp Crab Delights) | 3 | legs | 90 | 10.0 | 12.0 | 0.0 | 10 | 410 | 2.0 |
| 170 | Lobster, Northern, Meat Only, Raw | 4 | oz | 102 | 21.6 | 0.6 | 1.0 | 108 | 0.0 | |
| 180 | Shrimp, Meat Only, Boiled or Steamed | 4 | oz | 112 | 23.7 | 1.2 | 221 | 254 | 0.0 | |
| 190 | Shrimp, Meat Only, Boiled or Steamed, Large | 4 | each | 22 | 4.6 | 0.2 | 43 | 49 | 0.0 | |
| 200 | Top Round Steak, Choice, Broiled, Lean Only | 4 | oz | 214 | 35.9 | 0.0 | 6.7 | 95 | 69 | 0.0 |
| 210 | Top Round Steak, Choice, Fried, Lean Only | 4 | oz | 257 | 39.8 | 0.0 | 9.7 | 110 | 81 | 0.0 |
| 220 | Top Sirloin Steak, Choice, Broiled, Lean Only | 4 | oz | 229 | 34.4 | 0.0 | 9.1 | 101 | 75 | 0.0 |
| 230 | Top Sirloin Steak, Choice, Fried, Lean Only | 4 | oz | 270 | 36.8 | 0.0 | 12.4 | 112 | 87 | 0.0 |
| 240 | Ground Beef, Choice, Extra Lean, Raw | 4 | oz | 290 | 28.8 | 0.0 | 18.5 | 95 | 79 | 0.0 |
| 250 | Ground Beef, Choice, Lean, Raw | 4 | oz | 298 | 20.0 | 0.0 | 23.4 | 85 | 78 | 0.0 |
| 260 | Ground Beef, Choice, Regular, Raw | 4 | oz | 351 | 18.8 | 0.0 | 30.0 | 96 | 77 | 0.0 |
| 270 | Buffalo -- no info available | |||||||||
| 280 | Ham, Fresh, Leg, Roasted, Lean Only | 4 | oz | 249 | 32.1 | 0.0 | 12.5 | 107 | 73 | 0.0 |
| 290 | Ham, Cured, Leg, Roasted, Lean Only | 4 | oz | 178 | 28.4 | 0.0 | 6.2 | 62 | 1505 | 0.0 |
| 300 | Ham, Cured, Boneless, Extra Lean (5% Fat), Roasted | 4 | oz | 164 | 23.7 | 1.7 | 6.3 | 60 | 1364 | 0.0 |
| 310 | Ham, Canned, "Hormel Always Tender" | 4 | oz | 270 | 18.0 | 0.0 | 22.0 | 75 | 400 | 0.0 |
| 320 | Ham, Lunch Meat, "Oscar Meyer Lower Sodium" | 3 | slices | 70 | 10.0 | 2.0 | 2.5 | 30 | 530 | 0.0 |
| 330 | Egg, Chicken, Large, Whole | 1 | each | 75 | 6.3 | 0.6 | 5.0 | 213 | 63 | 0.0 |
| 340 | Egg, Chicken, Large, White Only | 1 | each | 17 | 3.5 | 0.3 | 0.0 | 0 | 55 | 0.0 |
| 350 | Egg Substitute, "Egg Beaters" | 1/4 | cup | 30 | 6.0 | 1.0 | 0.0 | 0 | 125 | 0.0 |
| 360 | Egg Substitute, "Morningstar Farms Better'n Eggs" | 1/4 | cup | 20 | 5.0 | 0.0 | 0.0 | 0 | 90 | 0.0 |
| 370 | Cottage Cheese, Plain, 2%, "Sealtest" | 1/2 | cup | 90 | 14.0 | 4.0 | 2.5 | 15 | 380 | 0.0 |
| 380 | Cottage Cheese, Plain, 1%, "Hood Low Fat" | 1/2 | cup | 80 | 13.0 | 6.0 | 1.0 | 10 | 380 | 0.0 |
| 390 | Cottage Cheese, Plain, Nonfat, "Hood" | 1/2 | cup | 80 | 13.0 | 7.0 | 0.0 | 5 | 320 | 0.0 |
| 400 | Cottage Cheese, Fruit, Nonfat, "Hood w/Pineapple" | 1/2 | cup | 100 | 10.0 | 16.0 | 0.0 | 4 | 240 | 0.0 |