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Protein

Recommended Amounts

The Daily Value (DV) for Protein is 50 g daily.

Foods rich in Protein

White egg on orange bowl

Egg, white, dried

Protein: 81 g
Energy: 382 kcal
Protein: 324 kcal
Fat: 0 kcal
Carbs: 31 kcal

White egg on white ceramic plate

Egg, white, dried

Protein: 80 g
Energy: 350 kcal
Protein: 320 kcal
Fat: 2.6 kcal
Carbs: 24 kcal

Brown wheat in close up photography

Vital wheat gluten

Protein: 75 g
Energy: 370 kcal
Protein: 301 kcal
Fat: 7.4 kcal
Carbs: 55 kcal

Black and white egg on brown dried leaves

Egg, whole, dried

Protein: 48 g
Energy: 558 kcal
Protein: 192 kcal
Fat: 159 kcal
Carbs: 7.48 kcal

Brown egg on egg tray

Egg, whole, dried

Protein: 48 g
Energy: 592 kcal
Protein: 192 kcal
Fat: 176 kcal
Carbs: 4.52 kcal

A plate of pasta with mushrooms and parmesan cheese

Cheese, parmesan, hard

Protein: 36 g
Energy: 392 kcal
Protein: 143 kcal
Fat: 100 kcal
Carbs: 13 kcal

Cracked eggs beside round blue bowl

Egg, yolk, dried

Protein: 34 g
Energy: 641 kcal
Protein: 137 kcal
Fat: 222 kcal
Carbs: 4.28 kcal

White egg on white ceramic plate

Egg, yolk, dried

Protein: 34 g
Energy: 669 kcal
Protein: 135 kcal
Fat: 237 kcal
Carbs: 2.64 kcal

A sandwich with cheese, tomatoes, and lettuce

Cheese, cheddar, nonfat or fat free

Protein: 32 g
Energy: 157 kcal
Protein: 129 kcal
Fat: 0 kcal
Carbs: 29 kcal

A cooked chicken in a pan

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Protein: 32 g
Energy: 158 kcal
Protein: 128 kcal
Fat: 13 kcal
Carbs: 0 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Protein: 32 g
Energy: 157 kcal
Protein: 128 kcal
Fat: 13 kcal
Carbs: 0 kcal

Cheese, romano

Protein: 32 g
Energy: 387 kcal
Protein: 127 kcal
Fat: 108 kcal
Carbs: 15 kcal

Cheese, parmesan, grated, refrigerated

Protein: 30 g
Energy: 403 kcal
Protein: 121 kcal
Fat: 118 kcal
Carbs: 17 kcal

Cheese, gruyere

Protein: 30 g
Energy: 413 kcal
Protein: 119 kcal
Fat: 129 kcal
Carbs: 1.44 kcal

Cheese, parmesan, grated

Protein: 30 g
Energy: 420 kcal
Protein: 118 kcal
Fat: 112 kcal
Carbs: 50 kcal

Cheese, parmesan, grated

Protein: 28 g
Energy: 420 kcal
Protein: 114 kcal
Fat: 111 kcal
Carbs: 56 kcal

Cheese, Swiss, nonfat or fat free

Protein: 28 g
Energy: 127 kcal
Protein: 114 kcal
Fat: 0 kcal
Carbs: 14 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Protein: 28 g
Energy: 176 kcal
Protein: 111 kcal
Fat: 25 kcal
Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Protein: 28 g
Energy: 168 kcal
Protein: 111 kcal
Fat: 25 kcal
Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Protein: 28 g
Energy: 169 kcal
Protein: 110 kcal
Fat: 26 kcal
Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Protein: 27 g
Energy: 217 kcal
Protein: 110 kcal
Fat: 44 kcal
Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Protein: 27 g
Energy: 219 kcal
Protein: 109 kcal
Fat: 46 kcal
Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Protein: 27 g
Energy: 212 kcal
Protein: 109 kcal
Fat: 46 kcal
Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Protein: 27 g
Energy: 220 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Protein: 27 g
Energy: 213 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Protein: 27 g
Energy: 213 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Cheese, swiss

Protein: 27 g
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, swiss

Protein: 27 g
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, swiss

Protein: 27 g
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, fontina

Protein: 26 g
Energy: 389 kcal
Protein: 102 kcal
Fat: 125 kcal
Carbs: 6.2 kcal

Cheese, provolone

Protein: 26 g
Energy: 351 kcal
Protein: 102 kcal
Fat: 106 kcal
Carbs: 8.56 kcal

Cheese, provolone, reduced fat

Protein: 25 g
Energy: 274 kcal
Protein: 99 kcal
Fat: 70 kcal
Carbs: 14 kcal

Cheese, dry white, queso seco

Protein: 25 g
Energy: 325 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.16 kcal

Cheese, dry white, queso seco

Protein: 25 g
Energy: 326 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.28 kcal

Cheese, dry white, queso seco

Protein: 25 g
Energy: 325 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.28 kcal

Cheese, monterey

Protein: 24 g
Energy: 373 kcal
Protein: 98 kcal
Fat: 121 kcal
Carbs: 2.72 kcal

Peanut butter, creamy

Protein: 24 g
Energy: 632 kcal
Protein: 96 kcal
Fat: 198 kcal
Carbs: 91 kcal

Yeast extract spread

Protein: 24 g
Energy: 185 kcal
Protein: 96 kcal
Fat: 3.6 kcal
Carbs: 82 kcal

Cheese, colby

Protein: 24 g
Energy: 394 kcal
Protein: 95 kcal
Fat: 128 kcal
Carbs: 10 kcal

Cheese, mozzarella, low moisture, part-skim

Protein: 24 g
Energy: 295 kcal
Protein: 95 kcal
Fat: 79 kcal
Carbs: 22 kcal

Cheese, mozzarella, low moisture, part-skim

Protein: 24 g
Energy: 296 kcal
Protein: 95 kcal
Fat: 82 kcal
Carbs: 18 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Protein: 24 g
Energy: 123 kcal
Protein: 95 kcal
Fat: 9.64 kcal
Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Protein: 24 g
Energy: 116 kcal
Protein: 95 kcal
Fat: 9.64 kcal
Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Protein: 24 g
Energy: 116 kcal
Protein: 94 kcal
Fat: 9.8 kcal
Carbs: 0 kcal

Lentils, dry

Protein: 24 g
Energy: 360 kcal
Protein: 94 kcal
Fat: 7.7 kcal
Carbs: 249 kcal

Cheese, Mexican blend

Protein: 24 g
Energy: 384 kcal
Protein: 94 kcal
Fat: 129 kcal
Carbs: 0.52 kcal

Cheese, muenster

Protein: 23 g
Energy: 368 kcal
Protein: 94 kcal
Fat: 120 kcal
Carbs: 4.48 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Protein: 23 g
Energy: 116 kcal
Protein: 94 kcal
Fat: 10 kcal
Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Protein: 23 g
Energy: 122 kcal
Protein: 94 kcal
Fat: 9.92 kcal
Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Protein: 23 g
Energy: 116 kcal
Protein: 94 kcal
Fat: 9.92 kcal
Carbs: 0 kcal

Cheese, cheddar

Protein: 23 g
Energy: 409 kcal
Protein: 93 kcal
Fat: 136 kcal
Carbs: 9.76 kcal

Cheese, brick

Protein: 23 g
Energy: 371 kcal
Protein: 93 kcal
Fat: 119 kcal
Carbs: 11 kcal

Peanuts, raw

Protein: 23 g
Energy: 588 kcal
Protein: 93 kcal
Fat: 173 kcal
Carbs: 106 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Protein: 23 g
Energy: 149 kcal
Protein: 92 kcal
Fat: 25 kcal
Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Protein: 23 g
Energy: 155 kcal
Protein: 91 kcal
Fat: 26 kcal
Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Protein: 23 g
Energy: 149 kcal
Protein: 91 kcal
Fat: 26 kcal
Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Protein: 23 g
Energy: 145 kcal
Protein: 91 kcal
Fat: 21 kcal
Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Protein: 23 g
Energy: 139 kcal
Protein: 91 kcal
Fat: 21 kcal
Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Protein: 23 g
Energy: 145 kcal
Protein: 90 kcal
Fat: 22 kcal
Carbs: 0 kcal

Beans, cannellini, dry

Protein: 22 g
Energy: 345 kcal
Protein: 86 kcal
Fat: 8.8 kcal
Carbs: 239 kcal

Chicken, meatless, breaded, fried

Protein: 21 g
Energy: 234 kcal
Protein: 85 kcal
Fat: 51 kcal
Carbs: 34 kcal

Blackeye pea, dry

Protein: 21 g
Energy: 354 kcal
Protein: 85 kcal
Fat: 9.68 kcal
Carbs: 247 kcal

Cheese, American, nonfat or fat free

Protein: 21 g
Energy: 126 kcal
Protein: 84 kcal
Fat: 0 kcal
Carbs: 42 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

Protein: 21 g
Energy: 657 kcal
Protein: 84 kcal
Fat: 224 kcal
Carbs: 68 kcal

Nuts, almonds, dry roasted, with salt added

Protein: 21 g
Energy: 598 kcal
Protein: 84 kcal
Fat: 210 kcal
Carbs: 84 kcal

Almond butter, creamy

Protein: 21 g
Energy: 645 kcal
Protein: 83 kcal
Fat: 212 kcal
Carbs: 85 kcal

Cheese, brie

Protein: 21 g
Energy: 334 kcal
Protein: 83 kcal
Fat: 111 kcal
Carbs: 1.8 kcal

Nuts, pistachio nuts, raw

Protein: 21 g
Energy: 598 kcal
Protein: 82 kcal
Fat: 180 kcal
Carbs: 111 kcal

Nuts, almonds, dry roasted, with salt added

Protein: 20 g
Energy: 667 kcal
Protein: 82 kcal
Fat: 231 kcal
Carbs: 65 kcal

Tempeh

Protein: 20 g
Energy: 192 kcal
Protein: 81 kcal
Fat: 43 kcal
Carbs: 31 kcal

Nuts, pistachio nuts, raw

Protein: 20 g
Energy: 560 kcal
Protein: 81 kcal
Fat: 181 kcal
Carbs: 109 kcal

Cheese, limburger

Protein: 20 g
Energy: 327 kcal
Protein: 80 kcal
Fat: 109 kcal
Carbs: 1.96 kcal

Cheese, parmesan, dry grated, reduced fat

Protein: 20 g
Energy: 265 kcal
Protein: 80 kcal
Fat: 80 kcal
Carbs: 5.48 kcal

Beef, ground, 90% lean meat / 10% fat, raw

Protein: 20 g
Energy: 176 kcal
Protein: 80 kcal
Fat: 40 kcal
Carbs: 0 kcal

Cheese, camembert

Protein: 20 g
Energy: 300 kcal
Protein: 79 kcal
Fat: 97 kcal
Carbs: 1.84 kcal

Cheese, feta, whole milk, crumbled

Protein: 20 g
Energy: 273 kcal
Protein: 79 kcal
Fat: 76 kcal
Carbs: 22 kcal

Natto

Protein: 19 g
Energy: 211 kcal
Protein: 78 kcal
Fat: 44 kcal
Carbs: 51 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

Protein: 19 g
Energy: 582 kcal
Protein: 77 kcal
Fat: 199 kcal
Carbs: 96 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Protein: 19 g
Energy: 346 kcal
Protein: 77 kcal
Fat: 112 kcal
Carbs: 11 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Protein: 19 g
Energy: 346 kcal
Protein: 77 kcal
Fat: 112 kcal
Carbs: 11 kcal

Turkey, ground, 93% lean, 7% fat, raw

Protein: 19 g
Energy: 150 kcal
Protein: 75 kcal
Fat: 33 kcal
Carbs: 0 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Protein: 18 g
Energy: 324 kcal
Protein: 74 kcal
Fat: 106 kcal
Carbs: 7.44 kcal

Nuts, cashew nuts, raw

Protein: 18 g
Energy: 553 kcal
Protein: 73 kcal
Fat: 175 kcal
Carbs: 121 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Protein: 18 g
Energy: 322 kcal
Protein: 73 kcal
Fat: 105 kcal
Carbs: 8.6 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Protein: 18 g
Energy: 317 kcal
Protein: 73 kcal
Fat: 105 kcal
Carbs: 8.6 kcal

Beef, ground, 90% lean meat / 10% fat, raw

Protein: 18 g
Energy: 185 kcal
Protein: 73 kcal
Fat: 51 kcal
Carbs: 0 kcal

Chicken spread

Protein: 18 g
Energy: 158 kcal
Protein: 72 kcal
Fat: 70 kcal
Carbs: 16 kcal

Pork, ground, raw

Protein: 18 g
Energy: 228 kcal
Protein: 71 kcal
Fat: 70 kcal
Carbs: 0 kcal

Beef, ground, 80% lean meat / 20% fat, raw

Protein: 18 g
Energy: 243 kcal
Protein: 70 kcal
Fat: 78 kcal
Carbs: 0 kcal

Nuts, cashew nuts, raw

Protein: 17 g
Energy: 565 kcal
Protein: 70 kcal
Fat: 155 kcal
Carbs: 145 kcal

Chicken, ground, raw

Protein: 17 g
Energy: 143 kcal
Protein: 70 kcal
Fat: 32 kcal
Carbs: 0.16 kcal

Beef, ground, 80% lean meat / 20% fat, raw

Protein: 17 g
Energy: 254 kcal
Protein: 69 kcal
Fat: 80 kcal
Carbs: 0 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Protein: 17 g
Energy: 107 kcal
Protein: 67 kcal
Fat: 16 kcal
Carbs: 2.8 kcal

Sausage, turkey, breakfast links, mild, raw

Protein: 17 g
Energy: 169 kcal
Protein: 67 kcal
Fat: 42 kcal
Carbs: 3.72 kcal

Sausage, turkey, breakfast links, mild, raw

Protein: 17 g
Energy: 164 kcal
Protein: 67 kcal
Fat: 42 kcal
Carbs: 3.72 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Protein: 17 g
Energy: 101 kcal
Protein: 67 kcal
Fat: 15 kcal
Carbs: 1.08 kcal

Fish, haddock, raw

Protein: 16 g
Energy: 74 kcal
Protein: 65 kcal
Fat: 1.8 kcal
Carbs: 0 kcal

Fish, haddock, raw

Protein: 16 g
Energy: 69 kcal
Protein: 65 kcal
Fat: 1.8 kcal
Carbs: 0 kcal

Sausage, turkey, breakfast links, mild, raw

Protein: 16 g
Energy: 174 kcal
Protein: 64 kcal
Fat: 42 kcal
Carbs: 13 kcal

Nuts, pine nuts, raw

Protein: 16 g
Energy: 689 kcal
Protein: 63 kcal
Fat: 245 kcal
Carbs: 74 kcal

Egg, yolk, raw, frozen, pasteurized

Protein: 16 g
Energy: 291 kcal
Protein: 62 kcal
Fat: 100 kcal
Carbs: 2.36 kcal

Egg, yolk, raw, frozen, pasteurized

Protein: 16 g
Energy: 296 kcal
Protein: 62 kcal
Fat: 102 kcal
Carbs: 3.24 kcal

Flour, whole wheat, unenriched

Protein: 15 g
Energy: 370 kcal
Protein: 60 kcal
Fat: 11 kcal
Carbs: 285 kcal

Blood sausage

Protein: 15 g
Energy: 379 kcal
Protein: 58 kcal
Fat: 138 kcal
Carbs: 5.16 kcal

Flour, spelt, whole grain

Protein: 14 g
Energy: 364 kcal
Protein: 58 kcal
Fat: 10 kcal
Carbs: 283 kcal

Cheese, feta

Protein: 14 g
Energy: 265 kcal
Protein: 57 kcal
Fat: 86 kcal
Carbs: 16 kcal

Tomatoes, sun-dried

Protein: 14 g
Energy: 258 kcal
Protein: 56 kcal
Fat: 12 kcal
Carbs: 223 kcal

Oats, whole grain, rolled, old fashioned

Protein: 13 g
Energy: 382 kcal
Protein: 54 kcal
Fat: 24 kcal
Carbs: 275 kcal

Cheese spread, American or Cheddar cheese base, reduced fat

Protein: 13 g
Energy: 176 kcal
Protein: 54 kcal
Fat: 36 kcal
Carbs: 43 kcal

Flour, semolina, fine

Protein: 13 g
Energy: 358 kcal
Protein: 53 kcal
Fat: 7.35 kcal
Carbs: 288 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Protein: 13 g
Energy: 325 kcal
Protein: 53 kcal
Fat: 115 kcal
Carbs: 13 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Protein: 13 g
Energy: 341 kcal
Protein: 53 kcal
Fat: 115 kcal
Carbs: 13 kcal

Buckwheat

Protein: 13 g
Energy: 343 kcal
Protein: 53 kcal
Fat: 14 kcal
Carbs: 286 kcal

Tomato powder

Protein: 13 g
Energy: 302 kcal
Protein: 52 kcal
Fat: 1.76 kcal
Carbs: 299 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Protein: 13 g
Energy: 327 kcal
Protein: 52 kcal
Fat: 113 kcal
Carbs: 18 kcal

Miso

Protein: 13 g
Energy: 198 kcal
Protein: 51 kcal
Fat: 24 kcal
Carbs: 101 kcal

Oats, whole grain, steel cut

Protein: 13 g
Energy: 381 kcal
Protein: 50 kcal
Fat: 23 kcal
Carbs: 279 kcal

Bread, potato

Protein: 13 g
Energy: 266 kcal
Protein: 50 kcal
Fat: 13 kcal
Carbs: 188 kcal

Bread, whole-wheat, commercially prepared

Protein: 12 g
Energy: 252 kcal
Protein: 50 kcal
Fat: 14 kcal
Carbs: 171 kcal

Bread, whole-wheat, commercially prepared

Protein: 12 g
Energy: 254 kcal
Protein: 49 kcal
Fat: 14 kcal
Carbs: 172 kcal

Frankfurter, beef, unheated

Protein: 12 g
Energy: 310 kcal
Protein: 47 kcal
Fat: 112 kcal
Carbs: 12 kcal

Frankfurter, beef, unheated

Protein: 12 g
Energy: 315 kcal
Protein: 47 kcal
Fat: 112 kcal
Carbs: 12 kcal

Flour, 00

Protein: 11 g
Energy: 357 kcal
Protein: 46 kcal
Fat: 6.08 kcal
Carbs: 298 kcal

Bread, oat bran, toasted

Protein: 11 g
Energy: 259 kcal
Protein: 46 kcal
Fat: 19 kcal
Carbs: 175 kcal

Cheese, cottage, creamed, large or small curd

Protein: 11 g
Energy: 98 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 14 kcal

Buckwheat, whole grain

Protein: 11 g
Energy: 356 kcal
Protein: 44 kcal
Fat: 12 kcal
Carbs: 285 kcal

Cheese, cottage, lowfat, 2% milkfat

Protein: 11 g
Energy: 82 kcal
Protein: 44 kcal
Fat: 9.2 kcal
Carbs: 17 kcal

Cheese, cottage, with vegetables

Protein: 11 g
Energy: 95 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 12 kcal

Millet flour

Protein: 11 g
Energy: 382 kcal
Protein: 43 kcal
Fat: 17 kcal
Carbs: 300 kcal

Bread, wheat

Protein: 11 g
Energy: 274 kcal
Protein: 43 kcal
Fat: 18 kcal
Carbs: 190 kcal

Cheese, cottage, lowfat, 2% milkfat

Protein: 10 g
Energy: 81 kcal
Protein: 42 kcal
Fat: 9.08 kcal
Carbs: 19 kcal

Bread, cheese

Protein: 10 g
Energy: 408 kcal
Protein: 42 kcal
Fat: 83 kcal
Carbs: 179 kcal

Bread, oat bran

Protein: 10 g
Energy: 236 kcal
Protein: 42 kcal
Fat: 18 kcal
Carbs: 159 kcal

Egg, white, raw, frozen, pasteurized

Protein: 10 g
Energy: 48 kcal
Protein: 41 kcal
Fat: 0 kcal
Carbs: 4.16 kcal

Egg, white, raw, frozen, pasteurized

Protein: 10 g
Energy: 45 kcal
Protein: 40 kcal
Fat: 0.64 kcal
Carbs: 2.96 kcal

Millet, whole grain

Protein: 10 g
Energy: 376 kcal
Protein: 40 kcal
Fat: 17 kcal
Carbs: 298 kcal

Rice crackers

Protein: 10 g
Energy: 416 kcal
Protein: 40 kcal
Fat: 20 kcal
Carbs: 331 kcal

Crackers, cheese, reduced fat

Protein: 10 g
Energy: 418 kcal
Protein: 40 kcal
Fat: 47 kcal
Carbs: 273 kcal

Crackers, cheese, whole grain

Protein: 9.62 g
Energy: 412 kcal
Protein: 38 kcal
Fat: 64 kcal
Carbs: 229 kcal

Bread, rye, toasted

Protein: 9.4 g
Energy: 284 kcal
Protein: 38 kcal
Fat: 14 kcal
Carbs: 212 kcal

Crackers, wheat, reduced fat

Protein: 9.34 g
Energy: 444 kcal
Protein: 37 kcal
Fat: 53 kcal
Carbs: 286 kcal

Bread, oatmeal, toasted

Protein: 9.2 g
Energy: 292 kcal
Protein: 37 kcal
Fat: 19 kcal
Carbs: 211 kcal

Yogurt, Greek, plain, whole milk

Protein: 9 g
Energy: 97 kcal
Protein: 36 kcal
Fat: 20 kcal
Carbs: 16 kcal

Restaurant, Chinese, sweet and sour pork

Protein: 8.91 g
Energy: 270 kcal
Protein: 36 kcal
Fat: 63 kcal
Carbs: 93 kcal

Restaurant, Chinese, sweet and sour pork

Protein: 8.88 g
Energy: 260 kcal
Protein: 36 kcal
Fat: 54 kcal
Carbs: 102 kcal

Restaurant, Chinese, sweet and sour pork

Protein: 8.88 g
Energy: 260 kcal
Protein: 36 kcal
Fat: 54 kcal
Carbs: 102 kcal

Yogurt, Greek, plain, whole milk

Protein: 8.78 g
Energy: 94 kcal
Protein: 35 kcal
Fat: 18 kcal
Carbs: 19 kcal

Bread, pumpernickel

Protein: 8.7 g
Energy: 250 kcal
Protein: 35 kcal
Fat: 12 kcal
Carbs: 190 kcal

Ham salad spread

Protein: 8.68 g
Energy: 216 kcal
Protein: 35 kcal
Fat: 62 kcal
Carbs: 43 kcal

Bread, rye

Protein: 8.5 g
Energy: 259 kcal
Protein: 34 kcal
Fat: 13 kcal
Carbs: 193 kcal

Bread, oatmeal

Protein: 8.4 g
Energy: 269 kcal
Protein: 34 kcal
Fat: 18 kcal
Carbs: 194 kcal

Bread, french or vienna, whole wheat

Protein: 8.33 g
Energy: 239 kcal
Protein: 33 kcal
Fat: 4.16 kcal
Carbs: 196 kcal

Croissants, butter

Protein: 8.2 g
Energy: 406 kcal
Protein: 33 kcal
Fat: 84 kcal
Carbs: 183 kcal

Flour, potato

Protein: 8.11 g
Energy: 361 kcal
Protein: 32 kcal
Fat: 3.81 kcal
Carbs: 320 kcal

Cookie, with peanut butter filling, chocolate-coated

Protein: 8.1 g
Energy: 562 kcal
Protein: 32 kcal
Fat: 141 kcal
Carbs: 212 kcal

Yogurt, Greek, strawberry, nonfat

Protein: 8.06 g
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 49 kcal

Yogurt, Greek, strawberry, nonfat

Protein: 8.05 g
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 48 kcal

Nuts, macadamia nuts, raw

Protein: 7.91 g
Energy: 718 kcal
Protein: 32 kcal
Fat: 303 kcal
Carbs: 55 kcal

Spinach souffle

Protein: 7.89 g
Energy: 172 kcal
Protein: 32 kcal
Fat: 52 kcal
Carbs: 24 kcal

Cheese, ricotta, whole milk

Protein: 7.81 g
Energy: 157 kcal
Protein: 31 kcal
Fat: 44 kcal
Carbs: 27 kcal

Cheese, ricotta, whole milk

Protein: 7.81 g
Energy: 158 kcal
Protein: 31 kcal
Fat: 44 kcal
Carbs: 27 kcal

Nuts, macadamia nuts, raw

Protein: 7.79 g
Energy: 712 kcal
Protein: 31 kcal
Fat: 260 kcal
Carbs: 96 kcal

Hummus, commercial

Protein: 7.78 g
Energy: 237 kcal
Protein: 31 kcal
Fat: 71 kcal
Carbs: 60 kcal

Candies, milk chocolate

Protein: 7.65 g
Energy: 535 kcal
Protein: 31 kcal
Fat: 119 kcal
Carbs: 238 kcal

Crackers, milk

Protein: 7.6 g
Energy: 446 kcal
Protein: 30 kcal
Fat: 55 kcal
Carbs: 287 kcal

Cheese, ricotta, whole milk

Protein: 7.54 g
Energy: 150 kcal
Protein: 30 kcal
Fat: 41 kcal
Carbs: 29 kcal

Restaurant, Latino, tamale, pork

Protein: 7.38 g
Energy: 174 kcal
Protein: 30 kcal
Fat: 36 kcal
Carbs: 63 kcal

Hummus, commercial

Protein: 7.35 g
Energy: 243 kcal
Protein: 29 kcal
Fat: 68 kcal
Carbs: 60 kcal

Restaurant, Latino, tamale, pork

Protein: 7.35 g
Energy: 174 kcal
Protein: 29 kcal
Fat: 36 kcal
Carbs: 63 kcal

Flour, rice, brown

Protein: 7.19 g
Energy: 365 kcal
Protein: 29 kcal
Fat: 15 kcal
Carbs: 302 kcal

Phyllo dough

Protein: 7.1 g
Energy: 299 kcal
Protein: 28 kcal
Fat: 24 kcal
Carbs: 210 kcal

Crackers, multigrain

Protein: 7.1 g
Energy: 482 kcal
Protein: 28 kcal
Fat: 82 kcal
Carbs: 270 kcal

Bread, cinnamon

Protein: 7.05 g
Energy: 253 kcal
Protein: 28 kcal
Fat: 21 kcal
Carbs: 178 kcal

Flour, rice, white, unenriched

Protein: 6.94 g
Energy: 359 kcal
Protein: 28 kcal
Fat: 5.2 kcal
Carbs: 319 kcal

Potato flour

Protein: 6.9 g
Energy: 357 kcal
Protein: 28 kcal
Fat: 1.36 kcal
Carbs: 332 kcal

Dulce de Leche

Protein: 6.84 g
Energy: 315 kcal
Protein: 27 kcal
Fat: 29 kcal
Carbs: 221 kcal

Garlic, raw

Protein: 6.62 g
Energy: 143 kcal
Protein: 26 kcal
Fat: 1.52 kcal
Carbs: 113 kcal

Garlic, raw

Protein: 6.36 g
Energy: 149 kcal
Protein: 25 kcal
Fat: 2 kcal
Carbs: 132 kcal

Potato pancakes

Protein: 6.08 g
Energy: 268 kcal
Protein: 24 kcal
Fat: 59 kcal
Carbs: 111 kcal

Pancakes, plain, reduced fat

Protein: 5.71 g
Energy: 269 kcal
Protein: 23 kcal
Fat: 7.6 kcal
Carbs: 229 kcal

Cookies, molasses

Protein: 5.6 g
Energy: 430 kcal
Protein: 22 kcal
Fat: 51 kcal
Carbs: 295 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Protein: 5.59 g
Energy: 229 kcal
Protein: 22 kcal
Fat: 36 kcal
Carbs: 126 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Protein: 5.59 g
Energy: 229 kcal
Protein: 22 kcal
Fat: 36 kcal
Carbs: 126 kcal

Eggnog

Protein: 4.55 g
Energy: 88 kcal
Protein: 18 kcal
Fat: 17 kcal
Carbs: 32 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Protein: 4.52 g
Energy: 293 kcal
Protein: 18 kcal
Fat: 58 kcal
Carbs: 145 kcal

Cookie, chocolate, with icing or coating

Protein: 4.5 g
Energy: 507 kcal
Protein: 18 kcal
Fat: 97 kcal
Carbs: 271 kcal

Cream puff, eclair, custard or cream filled, iced

Protein: 4.41 g
Energy: 334 kcal
Protein: 18 kcal
Fat: 74 kcal
Carbs: 150 kcal

Ice cream sandwich

Protein: 4.29 g
Energy: 237 kcal
Protein: 17 kcal
Fat: 34 kcal
Carbs: 149 kcal

Mustard, prepared, yellow

Protein: 4.25 g
Energy: 69 kcal
Protein: 17 kcal
Fat: 14 kcal
Carbs: 21 kcal

Yogurt, plain, nonfat

Protein: 4.23 g
Energy: 50 kcal
Protein: 17 kcal
Fat: 0.35 kcal
Carbs: 32 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Protein: 4.14 g
Energy: 276 kcal
Protein: 17 kcal
Fat: 57 kcal
Carbs: 135 kcal

Ice cream, soft serve, chocolate

Protein: 4.1 g
Energy: 222 kcal
Protein: 16 kcal
Fat: 52 kcal
Carbs: 89 kcal

Cookie, butter or sugar, with chocolate icing or filling

Protein: 4.1 g
Energy: 503 kcal
Protein: 16 kcal
Fat: 94 kcal
Carbs: 275 kcal

Glutino, Gluten Free Wafers, Milk Chocolate

Protein: 4.06 g
Energy: 541 kcal
Protein: 16 kcal
Fat: 122 kcal
Carbs: 251 kcal

Restaurant, Chinese, fried rice, without meat

Protein: 4.05 g
Energy: 174 kcal
Protein: 16 kcal
Fat: 12 kcal
Carbs: 131 kcal

Restaurant, Chinese, fried rice, without meat

Protein: 3.84 g
Energy: 174 kcal
Protein: 15 kcal
Fat: 13 kcal
Carbs: 130 kcal

Broccoli raab, cooked

Protein: 3.83 g
Energy: 25 kcal
Protein: 15 kcal
Fat: 2.08 kcal
Carbs: 12 kcal

Yogurt, plain, whole milk

Protein: 3.82 g
Energy: 78 kcal
Protein: 15 kcal
Fat: 18 kcal
Carbs: 22 kcal

Mustard, prepared, yellow

Protein: 3.74 g
Energy: 60 kcal
Protein: 15 kcal
Fat: 13 kcal
Carbs: 23 kcal

Ice cream cookie sandwich

Protein: 3.7 g
Energy: 240 kcal
Protein: 15 kcal
Fat: 30 kcal
Carbs: 158 kcal

Soy milk, unsweetened, plain, shelf stable

Protein: 3.55 g
Energy: 38 kcal
Protein: 14 kcal
Fat: 8.5 kcal
Carbs: 5.17 kcal

Soy milk, unsweetened, plain, shelf stable

Protein: 3.55 g
Energy: 38 kcal
Protein: 14 kcal
Fat: 8.5 kcal
Carbs: 5.17 kcal

Sour cream, light

Protein: 3.5 g
Energy: 136 kcal
Protein: 14 kcal
Fat: 42 kcal
Carbs: 28 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

Protein: 3.5 g
Energy: 489 kcal
Protein: 14 kcal
Fat: 103 kcal
Carbs: 256 kcal

Yogurt, plain, whole milk

Protein: 3.47 g
Energy: 61 kcal
Protein: 14 kcal
Fat: 13 kcal
Carbs: 19 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Protein: 3.43 g
Energy: 34 kcal
Protein: 14 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Protein: 3.43 g
Energy: 34 kcal
Protein: 14 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Brussels sprouts, raw

Protein: 3.38 g
Energy: 43 kcal
Protein: 14 kcal
Fat: 1.2 kcal
Carbs: 36 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Protein: 3.38 g
Energy: 43 kcal
Protein: 14 kcal
Fat: 3.8 kcal
Carbs: 21 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Protein: 3.38 g
Energy: 43 kcal
Protein: 14 kcal
Fat: 3.8 kcal
Carbs: 21 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Protein: 3.37 g
Energy: 42 kcal
Protein: 13 kcal
Fat: 3.88 kcal
Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Protein: 3.37 g
Energy: 34 kcal
Protein: 13 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Protein: 3.36 g
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.6 kcal
Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Protein: 3.35 g
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.6 kcal
Carbs: 20 kcal

Figs, dried, uncooked

Protein: 3.3 g
Energy: 249 kcal
Protein: 13 kcal
Fat: 3.68 kcal
Carbs: 256 kcal

Figs, dried, uncooked

Protein: 3.3 g
Energy: 277 kcal
Protein: 13 kcal
Fat: 3.68 kcal
Carbs: 256 kcal

Strudel, apple

Protein: 3.3 g
Energy: 274 kcal
Protein: 13 kcal
Fat: 45 kcal
Carbs: 164 kcal

Figs, dried, uncooked

Protein: 3.3 g
Energy: 249 kcal
Protein: 13 kcal
Fat: 3.72 kcal
Carbs: 255 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Protein: 3.3 g
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.92 kcal
Carbs: 19 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

Protein: 3.28 g
Energy: 60 kcal
Protein: 13 kcal
Fat: 13 kcal
Carbs: 19 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

Protein: 3.27 g
Energy: 61 kcal
Protein: 13 kcal
Fat: 13 kcal
Carbs: 19 kcal

Chives, raw

Protein: 3.27 g
Energy: 30 kcal
Protein: 13 kcal
Fat: 2.92 kcal
Carbs: 17 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

Protein: 3.24 g
Energy: 97 kcal
Protein: 13 kcal
Fat: 14 kcal
Carbs: 53 kcal

Broccoli raab, raw

Protein: 3.17 g
Energy: 22 kcal
Protein: 13 kcal
Fat: 1.96 kcal
Carbs: 11 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

Protein: 3.15 g
Energy: 61 kcal
Protein: 13 kcal
Fat: 13 kcal
Carbs: 19 kcal

Sour cream, fat free

Protein: 3.1 g
Energy: 74 kcal
Protein: 12 kcal
Fat: 0 kcal
Carbs: 62 kcal

Collards, raw

Protein: 3.02 g
Energy: 32 kcal
Protein: 12 kcal
Fat: 2.44 kcal
Carbs: 22 kcal

Cookies, coconut macaroon

Protein: 3.02 g
Energy: 460 kcal
Protein: 12 kcal
Fat: 90 kcal
Carbs: 245 kcal

Reddi Wip Fat Free Whipped Topping

Protein: 3 g
Energy: 149 kcal
Protein: 12 kcal
Fat: 20 kcal
Carbs: 100 kcal

Kale, frozen, cooked, boiled, drained, without salt

Protein: 2.94 g
Energy: 44 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Kale, frozen, cooked, boiled, drained, without salt

Protein: 2.94 g
Energy: 36 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Kale, raw

Protein: 2.92 g
Energy: 43 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Kale, raw

Protein: 2.92 g
Energy: 35 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Spinach, mature

Protein: 2.91 g
Energy: 28 kcal
Protein: 12 kcal
Fat: 2.42 kcal
Carbs: 11 kcal

Spinach, mature

Protein: 2.91 g
Energy: 28 kcal
Protein: 12 kcal
Fat: 2.42 kcal
Carbs: 11 kcal

Mushroom, oyster

Protein: 2.9 g
Energy: 41 kcal
Protein: 12 kcal
Fat: 0.75 kcal
Carbs: 28 kcal

Mushroom, oyster

Protein: 2.9 g
Energy: 41 kcal
Protein: 12 kcal
Fat: 0.75 kcal
Carbs: 28 kcal

Mushrooms, white button

Protein: 2.89 g
Energy: 31 kcal
Protein: 12 kcal
Fat: 1.48 kcal
Carbs: 16 kcal

Mushrooms, white button

Protein: 2.89 g
Energy: 31 kcal
Protein: 12 kcal
Fat: 1.48 kcal
Carbs: 16 kcal

Spinach, raw

Protein: 2.86 g
Energy: 23 kcal
Protein: 11 kcal
Fat: 1.56 kcal
Carbs: 15 kcal

Mustard greens, raw

Protein: 2.86 g
Energy: 27 kcal
Protein: 11 kcal
Fat: 1.68 kcal
Carbs: 19 kcal

Spinach, baby

Protein: 2.85 g
Energy: 27 kcal
Protein: 11 kcal
Fat: 2.48 kcal
Carbs: 9.63 kcal

Spinach, baby

Protein: 2.85 g
Energy: 27 kcal
Protein: 11 kcal
Fat: 2.48 kcal
Carbs: 9.63 kcal

Broccoli, raw

Protein: 2.82 g
Energy: 34 kcal
Protein: 11 kcal
Fat: 1.48 kcal
Carbs: 27 kcal

Dandelion greens, raw

Protein: 2.7 g
Energy: 45 kcal
Protein: 11 kcal
Fat: 2.8 kcal
Carbs: 37 kcal

Cream, half and half, fat free

Protein: 2.6 g
Energy: 59 kcal
Protein: 10 kcal
Fat: 5.6 kcal
Carbs: 36 kcal

Broccoli, raw

Protein: 2.57 g
Energy: 32 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Broccoli, raw

Protein: 2.57 g
Energy: 39 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Mushroom, lion's mane

Protein: 2.5 g
Energy: 43 kcal
Protein: 10 kcal
Fat: 1.03 kcal
Carbs: 30 kcal

Mushroom, lion's mane

Protein: 2.5 g
Energy: 43 kcal
Protein: 10 kcal
Fat: 1.03 kcal
Carbs: 30 kcal

Mushrooms, shiitake

Protein: 2.41 g
Energy: 44 kcal
Protein: 9.66 kcal
Fat: 0.78 kcal
Carbs: 33 kcal

Mushrooms, shiitake

Protein: 2.41 g
Energy: 44 kcal
Protein: 9.66 kcal
Fat: 0.78 kcal
Carbs: 33 kcal

Watercress, raw

Protein: 2.3 g
Energy: 11 kcal
Protein: 9.2 kcal
Fat: 0.4 kcal
Carbs: 5.16 kcal

Potatoes, russet, without skin, raw

Protein: 2.27 g
Energy: 83 kcal
Protein: 9.1 kcal
Fat: 1.44 kcal
Carbs: 71 kcal

Wasabi

Protein: 2.23 g
Energy: 292 kcal
Protein: 8.92 kcal
Fat: 44 kcal
Carbs: 185 kcal

Asparagus, raw

Protein: 2.2 g
Energy: 20 kcal
Protein: 8.8 kcal
Fat: 0.48 kcal
Carbs: 16 kcal

Beet greens, raw

Protein: 2.2 g
Energy: 22 kcal
Protein: 8.8 kcal
Fat: 0.52 kcal
Carbs: 17 kcal

Glutino, Gluten Free Cookies, Vanilla Creme

Protein: 2.19 g
Energy: 487 kcal
Protein: 8.76 kcal
Fat: 75 kcal
Carbs: 309 kcal

Potatoes, red, without skin, raw

Protein: 2.06 g
Energy: 76 kcal
Protein: 8.25 kcal
Fat: 0.99 kcal
Carbs: 65 kcal

Cream, heavy

Protein: 2.02 g
Energy: 343 kcal
Protein: 8.07 kcal
Fat: 142 kcal
Carbs: 15 kcal

Beans, snap, green, raw

Protein: 1.97 g
Energy: 40 kcal
Protein: 7.88 kcal
Fat: 1.1 kcal
Carbs: 30 kcal

Potato salad with egg

Protein: 1.96 g
Energy: 157 kcal
Protein: 7.84 kcal
Fat: 38 kcal
Carbs: 65 kcal

Cauliflower, raw

Protein: 1.92 g
Energy: 25 kcal
Protein: 7.68 kcal
Fat: 1.12 kcal
Carbs: 20 kcal

Pie, peach

Protein: 1.9 g
Energy: 224 kcal
Protein: 7.6 kcal
Fat: 40 kcal
Carbs: 132 kcal

Beans, snap, green, raw

Protein: 1.83 g
Energy: 31 kcal
Protein: 7.32 kcal
Fat: 0.88 kcal
Carbs: 28 kcal

Potatoes, gold, without skin, raw

Protein: 1.81 g
Energy: 73 kcal
Protein: 7.25 kcal
Fat: 1.06 kcal
Carbs: 64 kcal

Rice noodles, cooked

Protein: 1.79 g
Energy: 108 kcal
Protein: 7.16 kcal
Fat: 0.8 kcal
Carbs: 96 kcal

Kohlrabi, raw

Protein: 1.7 g
Energy: 27 kcal
Protein: 6.8 kcal
Fat: 0.4 kcal
Carbs: 25 kcal

Pepper, banana, raw

Protein: 1.66 g
Energy: 27 kcal
Protein: 6.64 kcal
Fat: 1.8 kcal
Carbs: 21 kcal

Beets, raw

Protein: 1.61 g
Energy: 43 kcal
Protein: 6.44 kcal
Fat: 0.68 kcal
Carbs: 38 kcal

Sweet potatoes, orange flesh, without skin, raw

Protein: 1.58 g
Energy: 79 kcal
Protein: 6.31 kcal
Fat: 1.5 kcal
Carbs: 69 kcal

Sauce, salsa, ready-to-serve

Protein: 1.52 g
Energy: 29 kcal
Protein: 6.08 kcal
Fat: 0.68 kcal
Carbs: 27 kcal

Sauce, salsa, ready-to-serve

Protein: 1.44 g
Energy: 29 kcal
Protein: 5.76 kcal
Fat: 0.76 kcal
Carbs: 27 kcal

Sauce, salsa, ready-to-serve

Protein: 1.44 g
Energy: 34 kcal
Protein: 5.76 kcal
Fat: 0.76 kcal
Carbs: 27 kcal

Radicchio, raw

Protein: 1.43 g
Energy: 23 kcal
Protein: 5.72 kcal
Fat: 1 kcal
Carbs: 18 kcal

Cabbage, red, raw

Protein: 1.43 g
Energy: 31 kcal
Protein: 5.72 kcal
Fat: 0.64 kcal
Carbs: 29 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

Protein: 1.41 g
Energy: 51 kcal
Protein: 5.64 kcal
Fat: 5.92 kcal
Carbs: 32 kcal

Blackberries, raw

Protein: 1.39 g
Energy: 43 kcal
Protein: 5.56 kcal
Fat: 1.96 kcal
Carbs: 38 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

Protein: 1.39 g
Energy: 50 kcal
Protein: 5.56 kcal
Fat: 6.44 kcal
Carbs: 30 kcal

Cabbage, red, raw

Protein: 1.24 g
Energy: 34 kcal
Protein: 4.97 kcal
Fat: 0.86 kcal
Carbs: 27 kcal

Lettuce, cos or romaine, raw

Protein: 1.24 g
Energy: 17 kcal
Protein: 4.96 kcal
Fat: 1.04 kcal
Carbs: 13 kcal

Lettuce, cos or romaine, raw

Protein: 1.24 g
Energy: 20 kcal
Protein: 4.96 kcal
Fat: 1.04 kcal
Carbs: 13 kcal

Lettuce, cos or romaine, raw

Protein: 1.23 g
Energy: 17 kcal
Protein: 4.92 kcal
Fat: 1.2 kcal
Carbs: 13 kcal

Raspberries, raw

Protein: 1.2 g
Energy: 52 kcal
Protein: 4.8 kcal
Fat: 2.6 kcal
Carbs: 48 kcal

Broccoli, chinese, raw

Protein: 1.2 g
Energy: 26 kcal
Protein: 4.8 kcal
Fat: 3.04 kcal
Carbs: 19 kcal

Kiwifruit, green, raw

Protein: 1.14 g
Energy: 61 kcal
Protein: 4.56 kcal
Fat: 2.08 kcal
Carbs: 59 kcal

Broccoli, chinese, cooked

Protein: 1.14 g
Energy: 22 kcal
Protein: 4.56 kcal
Fat: 2.88 kcal
Carbs: 15 kcal

Onions, raw

Protein: 1.1 g
Energy: 40 kcal
Protein: 4.4 kcal
Fat: 0.4 kcal
Carbs: 37 kcal

Sherbet, orange

Protein: 1.1 g
Energy: 144 kcal
Protein: 4.4 kcal
Fat: 8 kcal
Carbs: 122 kcal

Lettuce, leaf, green, raw

Protein: 1.09 g
Energy: 22 kcal
Protein: 4.38 kcal
Fat: 0.63 kcal
Carbs: 16 kcal

Sauce, horseradish

Protein: 1.09 g
Energy: 503 kcal
Protein: 4.36 kcal
Fat: 204 kcal
Carbs: 40 kcal

Nectarines, raw

Protein: 1.06 g
Energy: 43 kcal
Protein: 4.24 kcal
Fat: 1.12 kcal
Carbs: 37 kcal

Kiwifruit, green, raw

Protein: 1.06 g
Energy: 64 kcal
Protein: 4.24 kcal
Fat: 1.76 kcal
Carbs: 56 kcal

Nectarines, raw

Protein: 1.06 g
Energy: 44 kcal
Protein: 4.24 kcal
Fat: 1.28 kcal
Carbs: 42 kcal

Beans, snap, green, canned, regular pack, drained solids

Protein: 1.05 g
Energy: 21 kcal
Protein: 4.2 kcal
Fat: 1.64 kcal
Carbs: 17 kcal

Beans, snap, green, canned, regular pack, drained solids

Protein: 1.04 g
Energy: 24 kcal
Protein: 4.16 kcal
Fat: 1.56 kcal
Carbs: 16 kcal

Raspberries, raw

Protein: 1.01 g
Energy: 57 kcal
Protein: 4.03 kcal
Fat: 0.75 kcal
Carbs: 52 kcal

Raspberries, raw

Protein: 1.01 g
Energy: 57 kcal
Protein: 4.03 kcal
Fat: 0.75 kcal
Carbs: 52 kcal

Eggplant, raw

Protein: 0.98 g
Energy: 25 kcal
Protein: 3.92 kcal
Fat: 0.72 kcal
Carbs: 24 kcal

Lettuce, romaine, green, raw

Protein: 0.98 g
Energy: 21 kcal
Protein: 3.91 kcal
Fat: 0.29 kcal
Carbs: 16 kcal

Cabbage, green, raw

Protein: 0.96 g
Energy: 31 kcal
Protein: 3.85 kcal
Fat: 0.91 kcal
Carbs: 26 kcal

Carrots, mature, raw

Protein: 0.94 g
Energy: 48 kcal
Protein: 3.77 kcal
Fat: 1.4 kcal
Carbs: 41 kcal

Carrots, raw

Protein: 0.93 g
Energy: 41 kcal
Protein: 3.72 kcal
Fat: 0.96 kcal
Carbs: 38 kcal

Grapes, red, seedless, raw

Protein: 0.91 g
Energy: 86 kcal
Protein: 3.66 kcal
Fat: 0.66 kcal
Carbs: 81 kcal

Grapes, red, seedless, raw

Protein: 0.91 g
Energy: 86 kcal
Protein: 3.66 kcal
Fat: 0.66 kcal
Carbs: 81 kcal

Peaches, yellow, raw

Protein: 0.91 g
Energy: 46 kcal
Protein: 3.64 kcal
Fat: 1.08 kcal
Carbs: 40 kcal

Peaches, yellow, raw

Protein: 0.91 g
Energy: 39 kcal
Protein: 3.64 kcal
Fat: 1 kcal
Carbs: 38 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Protein: 0.91 g
Energy: 47 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 47 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Protein: 0.91 g
Energy: 49 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 50 kcal

Eggplant, pickled

Protein: 0.9 g
Energy: 49 kcal
Protein: 3.6 kcal
Fat: 2.8 kcal
Carbs: 39 kcal

Grapes, green, seedless, raw

Protein: 0.9 g
Energy: 80 kcal
Protein: 3.6 kcal
Fat: 0.93 kcal
Carbs: 74 kcal

Grapes, green, seedless, raw

Protein: 0.9 g
Energy: 80 kcal
Protein: 3.6 kcal
Fat: 0.93 kcal
Carbs: 74 kcal

Peppers, bell, red, raw

Protein: 0.9 g
Energy: 31 kcal
Protein: 3.58 kcal
Fat: 0.5 kcal
Carbs: 27 kcal

Lettuce, leaf, red, raw

Protein: 0.88 g
Energy: 18 kcal
Protein: 3.53 kcal
Fat: 0.43 kcal
Carbs: 13 kcal

Peppers, bell, orange, raw

Protein: 0.88 g
Energy: 32 kcal
Protein: 3.53 kcal
Fat: 0.62 kcal
Carbs: 27 kcal

Butter, salted

Protein: 0.85 g
Energy: 717 kcal
Protein: 3.4 kcal
Fat: 324 kcal
Carbs: 0.24 kcal

Melons, cantaloupe, raw

Protein: 0.84 g
Energy: 34 kcal
Protein: 3.36 kcal
Fat: 0.76 kcal
Carbs: 33 kcal

Melons, cantaloupe, raw

Protein: 0.82 g
Energy: 34 kcal
Protein: 3.28 kcal
Fat: 0.72 kcal
Carbs: 33 kcal

Melons, cantaloupe, raw

Protein: 0.82 g
Energy: 38 kcal
Protein: 3.28 kcal
Fat: 0.72 kcal
Carbs: 33 kcal

Sauce, barbecue

Protein: 0.82 g
Energy: 172 kcal
Protein: 3.28 kcal
Fat: 2.52 kcal
Carbs: 163 kcal

Peppers, bell, yellow, raw

Protein: 0.82 g
Energy: 31 kcal
Protein: 3.28 kcal
Fat: 0.48 kcal
Carbs: 26 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Protein: 0.81 g
Energy: 37 kcal
Protein: 3.24 kcal
Fat: 1.88 kcal
Carbs: 32 kcal

Carrots, baby, raw

Protein: 0.81 g
Energy: 41 kcal
Protein: 3.22 kcal
Fat: 0.55 kcal
Carbs: 36 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Protein: 0.78 g
Energy: 36 kcal
Protein: 3.12 kcal
Fat: 1.84 kcal
Carbs: 32 kcal

Lettuce, iceberg, raw

Protein: 0.74 g
Energy: 17 kcal
Protein: 2.97 kcal
Fat: 0.3 kcal
Carbs: 13 kcal

Bananas, ripe and slightly ripe, raw

Protein: 0.74 g
Energy: 97 kcal
Protein: 2.96 kcal
Fat: 1.16 kcal
Carbs: 92 kcal

Bananas, ripe and slightly ripe, raw

Protein: 0.74 g
Energy: 98 kcal
Protein: 2.96 kcal
Fat: 1.16 kcal
Carbs: 92 kcal

Blueberries, raw

Protein: 0.74 g
Energy: 57 kcal
Protein: 2.96 kcal
Fat: 1.32 kcal
Carbs: 58 kcal

Bananas, overripe, raw

Protein: 0.73 g
Energy: 85 kcal
Protein: 2.92 kcal
Fat: 0.88 kcal
Carbs: 80 kcal

Bananas, overripe, raw

Protein: 0.73 g
Energy: 85 kcal
Protein: 2.92 kcal
Fat: 0.88 kcal
Carbs: 80 kcal

Peppers, bell, green, raw

Protein: 0.72 g
Energy: 23 kcal
Protein: 2.86 kcal
Fat: 0.43 kcal
Carbs: 19 kcal

Blueberries, raw

Protein: 0.7 g
Energy: 64 kcal
Protein: 2.81 kcal
Fat: 1.23 kcal
Carbs: 58 kcal

Blueberries, raw

Protein: 0.7 g
Energy: 64 kcal
Protein: 2.81 kcal
Fat: 1.23 kcal
Carbs: 58 kcal

Tomato, roma

Protein: 0.7 g
Energy: 22 kcal
Protein: 2.78 kcal
Fat: 1.7 kcal
Carbs: 15 kcal

Tomato, roma

Protein: 0.7 g
Energy: 22 kcal
Protein: 2.78 kcal
Fat: 1.7 kcal
Carbs: 15 kcal

Celery, raw

Protein: 0.69 g
Energy: 14 kcal
Protein: 2.76 kcal
Fat: 0.68 kcal
Carbs: 12 kcal

Strawberries, raw

Protein: 0.67 g
Energy: 32 kcal
Protein: 2.68 kcal
Fat: 1.2 kcal
Carbs: 31 kcal

Cucumber, with peel, raw

Protein: 0.65 g
Energy: 15 kcal
Protein: 2.6 kcal
Fat: 0.44 kcal
Carbs: 15 kcal

Strawberries, raw

Protein: 0.64 g
Energy: 36 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 32 kcal

Strawberries, raw

Protein: 0.64 g
Energy: 36 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 32 kcal

Strawberries, raw

Protein: 0.64 g
Energy: 31 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 31 kcal

Strawberries, raw

Protein: 0.64 g
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 31 kcal

Carrots, baby, raw

Protein: 0.64 g
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.52 kcal
Carbs: 33 kcal

Cucumber, with peel, raw

Protein: 0.63 g
Energy: 16 kcal
Protein: 2.5 kcal
Fat: 0.71 kcal
Carbs: 12 kcal

Watermelon, raw

Protein: 0.61 g
Energy: 30 kcal
Protein: 2.44 kcal
Fat: 0.6 kcal
Carbs: 30 kcal

Almond milk, unsweetened, plain, shelf stable

Protein: 0.55 g
Energy: 15 kcal
Protein: 2.22 kcal
Fat: 4.88 kcal
Carbs: 1.35 kcal

Almond milk, unsweetened, plain, shelf stable

Protein: 0.55 g
Energy: 15 kcal
Protein: 2.22 kcal
Fat: 4.88 kcal
Carbs: 1.35 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Protein: 0.55 g
Energy: 39 kcal
Protein: 2.2 kcal
Fat: 2.8 kcal
Carbs: 30 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Protein: 0.55 g
Energy: 37 kcal
Protein: 2.2 kcal
Fat: 2.64 kcal
Carbs: 30 kcal

Pickles, cucumber, dill or kosher dill

Protein: 0.5 g
Energy: 12 kcal
Protein: 2 kcal
Fat: 1.2 kcal
Carbs: 9.64 kcal

Celery, raw

Protein: 0.49 g
Energy: 17 kcal
Protein: 1.97 kcal
Fat: 0.65 kcal
Carbs: 13 kcal

Vinegar, balsamic

Protein: 0.49 g
Energy: 88 kcal
Protein: 1.96 kcal
Fat: 0 kcal
Carbs: 68 kcal

Pickles, cucumber, dill or kosher dill

Protein: 0.48 g
Energy: 14 kcal
Protein: 1.92 kcal
Fat: 1.72 kcal
Carbs: 7.96 kcal

Pineapple, raw

Protein: 0.46 g
Energy: 60 kcal
Protein: 1.84 kcal
Fat: 0.85 kcal
Carbs: 56 kcal

Cranberries, raw

Protein: 0.46 g
Energy: 46 kcal
Protein: 1.84 kcal
Fat: 0.52 kcal
Carbs: 48 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Protein: 0.39 g
Energy: 63 kcal
Protein: 1.56 kcal
Fat: 0.64 kcal
Carbs: 60 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Protein: 0.38 g
Energy: 57 kcal
Protein: 1.52 kcal
Fat: 0.64 kcal
Carbs: 60 kcal

Pickle relish, sweet

Protein: 0.37 g
Energy: 130 kcal
Protein: 1.48 kcal
Fat: 1.88 kcal
Carbs: 140 kcal

Honey

Protein: 0.3 g
Energy: 304 kcal
Protein: 1.2 kcal
Fat: 0 kcal
Carbs: 330 kcal

Marmalade, orange

Protein: 0.3 g
Energy: 246 kcal
Protein: 1.2 kcal
Fat: 0 kcal
Carbs: 265 kcal

Applesauce, unsweetened, with added vitamin C

Protein: 0.27 g
Energy: 52 kcal
Protein: 1.09 kcal
Fat: 0.65 kcal
Carbs: 49 kcal

Applesauce, unsweetened, with added vitamin C

Protein: 0.27 g
Energy: 52 kcal
Protein: 1.09 kcal
Fat: 0.65 kcal
Carbs: 49 kcal

Apples, granny smith, with skin, raw

Protein: 0.27 g
Energy: 59 kcal
Protein: 1.08 kcal
Fat: 0.56 kcal
Carbs: 57 kcal

Apples, granny smith, with skin, raw

Protein: 0.27 g
Energy: 59 kcal
Protein: 1.06 kcal
Fat: 0.55 kcal
Carbs: 57 kcal

Cornstarch

Protein: 0.26 g
Energy: 381 kcal
Protein: 1.04 kcal
Fat: 0.2 kcal
Carbs: 365 kcal

Apples, red delicious, with skin, raw

Protein: 0.19 g
Energy: 62 kcal
Protein: 0.76 kcal
Fat: 0.84 kcal
Carbs: 59 kcal

Apples, red delicious, with skin, raw

Protein: 0.19 g
Energy: 62 kcal
Protein: 0.75 kcal
Fat: 0.85 kcal
Carbs: 59 kcal

Apples, fuji, with skin, raw

Protein: 0.15 g
Energy: 65 kcal
Protein: 0.6 kcal
Fat: 0.64 kcal
Carbs: 63 kcal

Jellies

Protein: 0.15 g
Energy: 266 kcal
Protein: 0.6 kcal
Fat: 0.08 kcal
Carbs: 280 kcal

Apples, fuji, with skin, raw

Protein: 0.15 g
Energy: 65 kcal
Protein: 0.59 kcal
Fat: 0.65 kcal
Carbs: 63 kcal

Apples, gala, with skin, raw

Protein: 0.13 g
Energy: 61 kcal
Protein: 0.53 kcal
Fat: 0.6 kcal
Carbs: 59 kcal

Apples, gala, with skin, raw

Protein: 0.13 g
Energy: 61 kcal
Protein: 0.52 kcal
Fat: 0.6 kcal
Carbs: 59 kcal

Apples, honeycrisp, with skin, raw

Protein: 0.1 g
Energy: 60 kcal
Protein: 0.41 kcal
Fat: 0.4 kcal
Carbs: 59 kcal

Apples, honeycrisp, with skin, raw

Protein: 0.1 g
Energy: 60 kcal
Protein: 0.4 kcal
Fat: 0.4 kcal
Carbs: 59 kcal

Vinegar, red wine

Protein: 0.04 g
Energy: 19 kcal
Protein: 0.16 kcal
Fat: 0 kcal
Carbs: 1.08 kcal