There is no protection in Arduino boards AFAIK.
56R-100R is enough to give you almost 100% protection against short circuit, while still allowing good current to drive LEDs, MOSFET gates, or capacitive lines. 56R to 100R (in series with approx 20 ohms from the IO itself) also happens to be a good series termination to prevent ringing, yet not slow signals too much.
You need some 120R to get below maximum rating of 40mA under full 5V short circuit if you want to stay within specs.