Description Measure Protein(g)Per Measure
Beverages, Whey protein powder isolate 3.0 scoop 50
Chicken, gizzard, all classes, cooked, simmered
1.0 cup chopped or
dice 44.07
Beans, pink, mature seeds, raw 1.0 cup 44.02
Fish, yellowtail, mixed species, cooked, dry heat 0.5 fillet 43.32
Beans, black, mature seeds, raw 1.0 cup 41.9
Chicken, broilers or fryers, dark meat, meat only, cooked, fried 1.0 cup 40.59
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 1.0 cup, diced 39.7
Beans, adzuki, mature seeds, raw 1.0 cup 39.14
Peanuts, valencia, oil-roasted, without salt 1.0 cup 38.94
Turkey, all classes, back, meat and skin, cooked, roasted
1.0 cup, chopped or
diced 37.23
Cheese, swiss 1.0 cup, diced 35.59
Peanuts, all types, dry-roasted, without salt 1.0 cup 35.55
Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed
1.0 cup, chopped or
diced 35.45
Seeds, pumpkin and squash seed kernels, roasted, with salt added 1.0 cup 35.21
Cheese, pasteurized process, swiss 1.0 cup, diced 34.62
Cheese, provolone 1.0 cup, diced 33.77
Desserts, mousse, chocolate, prepared-from-recipe 1.0 recipe yield 33.45
Soybeans, green, raw 1.0 cup 33.15
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and
fat, heated, roasted 1.0 slice 32.16
Game meat, deer, top round, separable lean only, 1″ steak, cooked, broiled
1.0 steak ( yield
from 134.9 g raw
meat ) 32.1
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted 1.0 cup, diced 31.43
Cheese, mozzarella, low moisture, part-skim 1.0 cup, diced 31.35
Cheese, muenster 1.0 cup, diced 30.9
Candies, confectioner’s coating, peanut butter 1.0 cup chips 30.74
Cheese, cheddar (Includes foods for USDA’s Food Distribution Program) 1.0 cup, diced 30.19
Fish, bluefish, raw 1.0 fillet 30.06
Fish, bluefish, cooked, dry heat 1.0 fillet 30.06
Nuts, butternuts, dried 1.0 cup 29.88
Beef, round, top round, separable lean and fat, trimmed to 1/8″ fat, select,
cooked, braised 3.0 oz 29.41
Nuts, almonds, dry roasted, without salt added
1.0 cup whole
kernels 28.92
Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised 1.0 serving ( 3 oz ) 28.71
Beef, shank crosscuts, separable lean only, trimmed to 1/4″ fat, choice, cooked,
simmered 3.0 oz 28.63
Beef, brisket, flat half, separable lean and fat, trimmed to 0″ fat, select, cooked,
braised 3.0 oz 28.55
Cheese, mexican, queso chihuahua 1.0 cup, diced 28.46
Cheese, parmesan, grated 1.0 cup 28.42
Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in,
separable lean only, trimmed to 1/8″ fat, raw 4.0 oz 27.2
Seeds, sunflower seed kernels, oil roasted, without salt 1.0 cup 27.08
Abridged List Ordered by Nutrient Content in Household Measure
Source: USDA National Nutrient Database for Standard Reference Legacy (2018)
Nutrients: Protein (g)
Veal, shank (fore and hind), separable lean and fat, cooked, braised 3.0 oz 26.81
Turkey, drumstick, from whole bird, meat only, raw 4.0 oz 26.74
Beef, round, top round, steak, separable lean and fat, trimmed to 1/8″ fat,
prime, cooked, broiled 3.0 oz 26.58
Game meat, elk, round, separable lean only, cooked, broiled 1.0 serving ( 3 oz ) 26.3
Pork, fresh, variety meats and by-products, feet, raw 4.0 oz 26.17
Beef, round, top round, steak, separable lean and fat, trimmed to 1/8″ fat,
choice, cooked, broiled 3.0 oz 26.09
Pork, ground, 96% lean / 4% fat, cooked, crumbles 3.0 oz grilled patties 25.97
Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0″ fat,
select, raw 4.0 oz 25.87
Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed
1.0 unit (yield from
1 lb ready-to-cook
chicken) 25.85
Veal, breast, whole, boneless, separable lean only, cooked, braised 3.0 oz 25.77
Beef, top sirloin, steak, separable lean only, trimmed to 0″ fat, choice, cooked,
broiled 3.0 oz 25.75
Game meat, bison, top round, separable lean only, 1″ steak, cooked, broiled 1.0 serving ( 3 oz ) 25.65
Turkey, whole, breast, meat only, cooked, roasted 3.0 oz 25.61
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0″
fat, choice, cooked, grilled 3.0 oz 25.6
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0″
fat, all grades, cooked, grilled 3.0 oz 25.47
Game meat, elk, ground, cooked, pan-broiled
1.0 patty ( yield
from 104.1 g raw
meat ) 25.31
Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat,
trimmed to 1/8″ fat, cooked, braised 3.0 oz 25.25
Game meat, bison, ribeye, separable lean only, 1″ steak, cooked, broiled 1.0 serving ( 3 oz ) 25.03
Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade),
separable lean and fat, trimmed to 1/8″ fat, cooked, braised 3.0 oz 25.02
Beverages, Protein powder soy based 1.0 scoop 25
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0″
fat, select, cooked, roasted 3.0 oz 24.95
Cheese, mozzarella, whole milk 1.0 cup, shredded 24.83
Turkey, ground, fat free, patties, broiled 3.0 oz 24.64
Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8″ fat, choice,
cooked, braised 3.0 oz 24.58
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0″ fat, choice,
cooked, braised 3.0 oz 24.51
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked,
roasted 3.0 oz 24.5
Chicken, broilers or fryers, meat and skin, cooked, fried, flour 3.0 oz 24.28
Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean
and fat, trimmed to 1/8″ fat, cooked, grilled 3.0 oz 24.21
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw 4.0 oz 24.13
Beef, flank, steak, separable lean and fat, trimmed to 0″ fat, all grades, raw 4.0 oz 23.98
Fish, tuna, skipjack, fresh, cooked, dry heat 3.0 oz 23.98
Pork, ground, 96% lean / 4% fat, raw 4.0 oz 23.84
Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to
1/8″ fat, all grades, raw 4.0 oz 23.84
Game meat , bison, top sirloin, separable lean only, 1″ steak, cooked, broiled 1.0 serving ( 3 oz ) 23.84
Turkey, all classes, leg, meat and skin, cooked, roasted 3.0 oz 23.69
Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked,
broiled 3.0 oz 23.66
DIGIORNO Pizza, cheese topping, rising crust, frozen, baked 1.0 slice 1/4 of pie 23.42
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to
1/8″ fat, cooked, braised 3.0 oz 23.38
Fish, tilapia, raw 1.0 fillet 23.29
Beef, loin, top loin, separable lean and fat, trimmed to 1/8″ fat, select, raw 4.0 oz 23.27
Fish, salmon, coho, wild, cooked, moist heat 3.0 oz 23.26
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled 3.0 oz 23.22
Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean
only, trimmed to 1/8″ fat, cooked, roasted 3.0 oz 23.21
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only,
raw 4.0 oz 23.21
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless,
separable lean and fat, raw 4.0 oz 23.2
Turkey, whole, dark meat, meat and skin, cooked, roasted 3.0 oz 23.18
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked,
roasted 3.0 oz 23.15
Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed
to 1/8″ fat, cooked, roasted 3.0 oz 23.1
Seeds, sunflower seed kernels, toasted, without salt 1.0 cup 23.06
Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw 4.0 oz 23.04
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 3.0 oz 23.04
Veal, Australian, shank, hind, bone-in, separable lean only, raw 4.0 oz 23.02
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8″ fat,
choice, raw 4.0 oz 23.01
Cheese spread, pasteurized process, American 1.0 cup, diced 22.97
Veal, breast, whole, boneless, separable lean and fat, cooked, braised 3.0 oz 22.92
Turkey from whole, light meat, meat only, with added solution, cooked,
roasted 3.0 oz 22.92
Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat,
trimmed to 1/8″ fat, cooked, braised 3.0 oz 22.92
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw 4.0 oz 22.78
Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8″ fat, choice,
cooked, broiled 3.0 oz 22.78
Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0″ fat,
choice, raw 4.0 oz 22.77
Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean
only, trimmed to 1/8″ fat, cooked, broiled 3.0 oz 22.74
Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0″
fat, all grades, cooked, roasted 3.0 oz 22.74
Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked,
broiled 3.0 oz 22.73
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable
lean only, trimmed to 1/8″ fat, cooked 3.0 oz 22.7
Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked,
roasted 3.0 oz 22.64
Fish, tuna, white, canned in oil, drained solids 3.0 oz 22.55
Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked,
roasted 3.0 oz 22.51
Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8″ fat, all grades,
cooked, broiled 3.0 oz 22.49
Crustaceans, spiny lobster, mixed species, cooked, moist heat 3.0 oz 22.45
Fish, burbot, cooked, dry heat 1.0 fillet 22.28
Beef, chuck, top blade, separable lean only, trimmed to 0″ fat, select, cooked,
broiled 3.0 oz 22.24
Soybeans, green, cooked, boiled, drained, without salt 1.0 cup 22.23
Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless,
cooked, broiled 3.0 oz 22.22
Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled 3.0 oz 22.19
Chicken, broilers or fryers, back, meat only, raw 4.0 oz 22.1
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0″ fat, choice,
raw 4.0 oz 21.99
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with
added solution, cooked, braised 3.0 oz 21.96
Fish, salmon, chum, cooked, dry heat 3.0 oz 21.95
Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8″ fat, select, raw 4.0 oz 21.89
Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean
and fat, trimmed to 1/8″ fat, cooked, broiled 3.0 oz 21.89
Tofu, raw, firm, prepared with calcium sulfate 0.5 cup 21.76
Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked,
broiled 3.0 oz 21.74
Beef, short loin, porterhouse steak, separable lean only, trimmed to 0″ fat,
choice, cooked, broiled 3.0 oz 21.68
Beef, chuck eye roast, boneless, America’s Beef Roast, separable lean and fat,
trimmed to 0″ fat, all grades, raw 4.0 oz 21.67
Chicken, dark meat, thigh, meat only, with added solution, raw 4.0 oz 21.59
Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable
lean and fat, trimmed to 1/8″ fat, cooked, roasted 3.0 oz 21.54
Cheese, feta 1.0 cup, crumbled 21.32
Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8″ fat, cooked,
broiled 3.0 oz 21.17
Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed 3.0 oz 21.15
Fish, grouper, mixed species, cooked, dry heat 3.0 oz 21.11
Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed
to 1/8″ fat, cooked, braised 3.0 oz 21.06
Fish, pike, northern, cooked, dry heat 3.0 oz 20.99
Pork, cured, ham, rump, bone-in, separable lean only, unheated 3.0 oz 20.79
Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to
1/8″ fat, cooked, broiled 3.0 oz 20.75
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 1.0 cup 20.73
Game meat, bison, ground, cooked, pan-broiled
1.0 patty ( yield
from 112.7 g raw
meat ) 20.68
Fast foods, croissant, with egg, cheese, and sausage 1.0 sandwich 20.67
Chicken, broilers or fryers, leg, meat and skin, cooked, roasted 3.0 oz 20.43
Chicken, broilers or fryers, light meat, meat only, raw
1.0 unit (yield from
1 lb ready-to-cook
chicken) 20.42
Turkey, retail parts, thigh, meat and skin, cooked, roasted 3.0 oz 20.36
Lamb, Australian, imported, fresh, shoulder ,blade, separable lean only,
trimmed to 1/8″ fat, cooked, broiled 3.0 oz 20.26
Pork, cured, ham, shank, bone-in, separable lean only, unheated 3.0 oz 20.22
Crustaceans, crab, queen, cooked, moist heat 3.0 oz 20.16
Fish, mahimahi, cooked, dry heat 3.0 oz 20.16
Fish, swordfish, cooked, dry heat 3.0 oz 19.93
Fish, herring, Atlantic, pickled 1.0 cup 19.87
Lamb, loin, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted 3.0 oz 19.78
Pork, fresh, leg (ham), whole, separable lean and fat, raw 4.0 oz 19.7
Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked,
roasted 3.0 oz 19.64
Fish, salmon, pink, canned, drained solids 3.0 oz 19.64
Lamb, rib, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled 3.0 oz 19.6
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw 3.0 oz 19.45
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with
added solution, raw 4.0 oz 19.42
Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried,
batter 3.0 oz 19.41
Fish, flatfish (flounder and sole species), cooked, dry heat 1.0 fillet 19.35
Fish, cod, Atlantic, canned, solids and liquid 3.0 oz 19.35
Fast foods, croissant, with egg, cheese, and ham 1.0 item 19.3
Fish, lingcod, cooked, dry heat 3.0 oz 19.24
Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8″ fat, choice,
cooked, roasted 3.0 oz 19.23
Cheese food, pasteurized process, American, vitamin D fortified 1.0 cup 19.05
Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8″ fat,
choice, cooked, roasted 3.0 oz 18.94
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated 3.0 oz 18.93
Whey, sweet, dried 1.0 cup 18.75
Chicken, broiler, rotisserie, BBQ, back meat only 3.0 oz 18.57
Lamb, rib, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted 3.0 oz 18.55
Pork, cured, ham, shank, bone-in, separable lean and fat, unheated 3.0 oz 18.37
Fish, seatrout, mixed species, cooked, dry heat 3.0 oz 18.24
Soup, vegetable beef, microwavable, ready-to-serve, single brand 1.0 serving 18.1
Fast Foods, biscuit, with egg and sausage 1.0 item 18.03
Mollusks, mussel, blue, raw 1.0 cup 17.85
Fish, cod, Pacific, raw (may have been previously frozen) 1.0 fillet 17.71
Guinea hen, meat only, raw 3.0 oz 17.54
Nuts, hazelnuts or filberts 1.0 cup, chopped 17.19
Fast foods, english muffin, with egg, cheese, and canadian bacon 1.0 sandwich 17.19
Fast foods, biscuit, with egg and bacon 1.0 biscuit 17
Fish, trout, rainbow, farmed, cooked, dry heat 1.0 fillet 16.9
Fish, salmon, pink, canned, without salt, solids with bone and liquid 3.0 oz 16.81
Cereals ready-to-eat, granola, homemade 1.0 cup 16.68
Fish, trout, mixed species, cooked, dry heat 1.0 fillet 16.51
Fish, pollock, Alaska, cooked 3.0 oz 16.51
Fish, grouper, mixed species, raw 3.0 oz 16.47
Snacks, pork skins, barbecue-flavor 1.0 oz 16.41
Wheat flour, white, bread, enriched 1.0 cup 16.41
Fish, mackerel, spanish, raw 3.0 oz 16.4
Game meat, deer, loin, separable lean only, 1″ steak, cooked, broiled 1.0 steak 16.31
Chicken, broilers or fryers, leg, meat only, cooked, fried
1.0 unit (yield from
1 lb ready-to-cook
chicken) 15.89
Squab, (pigeon), meat and skin, raw 3.0 oz 15.7
Corn grain, white 1.0 cup 15.64
Barley flour or meal 1.0 cup 15.54
Oat flour, partially debranned 1.0 cup 15.25
Beans, black turtle, mature seeds, cooked, boiled, without salt 1.0 cup 15.13
Salami, pork, beef, less sodium 3.0 oz 15.01
Fish, cisco, raw 1.0 fillet 15
Cheese, cottage, nonfat, uncreamed, dry, large or small curd
1.0 cup (not
packed) 14.99
Fish, wolffish, Atlantic, raw 3.0 oz 14.88
Milk, sheep, fluid 1.0 cup 14.65
Pasta, fresh-refrigerated, plain, as purchased 4.0 oz 14.48
Beans, black turtle, mature seeds, canned 1.0 cup 14.47
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without
salt 1.0 cup 14.43
Pasta, fresh-refrigerated, spinach, as purchased 4.0 oz 14.41
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched 1.0 cup 14.3
Pork sausage, link/patty, reduced fat, unprepared 3.0 oz 14.24
Seeds, sesame flour, low-fat 1.0 oz 14.21
Cheese, ricotta, part skim milk 0.5 cup 14.12
Cheese, cottage, lowfat, 1% milkfat 4.0 oz 14
Fish, herring, Pacific, raw 3.0 oz 13.93
Fish, haddock, raw 3.0 oz 13.87
Sausage, Italian, sweet, links 1.0 link 3 oz 13.55
Edamame, frozen, unprepared 1.0 cup 13.24
Rice, white, long-grain, regular, raw, unenriched 1.0 cup 13.19
Beans, baked, canned, with pork 1.0 cup 13.13
Cheese substitute, mozzarella 1.0 cup, shredded 12.96
Wheat flour, white, all-purpose, unenriched 1.0 cup 12.91
Wheat flour, white, all-purpose, enriched, calcium-fortified 1.0 cup 12.91
Pork, cured, ham and water product, slice, boneless, separable lean and fat,
heated, pan-broil 3.0 oz (3 oz) 12.82
Mollusks, octopus, common, raw 3.0 oz 12.67
Pasta, whole-wheat, dry (Includes foods for USDA’s Food Distribution Program) 1.0 cup spaghetti 12.62
Cheese, cottage, creamed, large or small curd 4.0 oz 12.57
Lima beans, immature seeds, frozen, baby, unprepared 1.0 cup 12.45
Pie crust, deep dish, frozen, unbaked, made with enriched flour
1.0 pie crust
(average weight) 12.42
Soup, black bean, canned, condensed 1.0 cup (8 fl oz) 12.41
Soup, chicken, canned, chunky, ready-to-serve 1.0 cup 12.4
Pie crust, deep dish, frozen, baked, made with enriched flour
1.0 pie crust
(average weight) 12.32
Fish, scup, cooked, dry heat 1.0 fillet 12.11
Cheese, cottage, creamed, with fruit 4.0 oz 12.08
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without
salt 1.0 cup 11.97
Pasta, dry, enriched 1.0 cup spaghetti 11.87
Pasta, dry, unenriched 1.0 cup spaghetti 11.87
Cheese, cottage, lowfat, 2% milkfat 4.0 oz 11.81
Cornmeal, white, self-rising, degermed, enriched 1.0 cup 11.61
Lima beans, immature seeds, cooked, boiled, drained, without salt 1.0 cup 11.58
Eggnog 1.0 cup 11.56
Sausage, chicken, beef, pork, skinless, smoked 1.0 link 11.42
Rice flour, brown 1.0 cup 11.42
Soup, chicken noodle, dry, mix 1.0 packet 11.41
Pastrami, beef, 98% fat-free 1.0 serving 6 slices 11.17
Soup, pea, split with ham, canned, chunky, ready-to-serve 1.0 cup 11.09
Pie Crust, Cookie-type, Chocolate, Ready Crust 1.0 crust 11.07
Macaroni, vegetable, enriched, dry
1.0 cup spiral
shaped 11.04
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 0.25 cup 10.85
Beef, Australian, imported, grass-fed, seam fat, raw 4.0 oz 10.83
Chicken, skin (drumsticks and thighs), raw 4.0 oz 10.83
Sausage, turkey, fresh, raw 1.0 serving 10.71
Peas, mature seeds, sprouted, raw 1.0 cup 10.56
Bagels, plain, enriched, with calcium propionate (includes onion, poppy,
sesame) 1.0 bagel 10.45
POPEYES, Spicy Chicken Strips, analyzed 2006 1.0 strip 10.39
POPEYES, Mild Chicken Strips, analyzed 2006 1.0 strip 10.37
Pork, fresh, variety meats and by-products, brain, cooked, braised 3.0 oz 10.32
Milk, buttermilk, dried 0.25 cup 10.29
Lima beans, immature seeds, frozen, fordhook, unprepared 1.0 cup 10.24
Sorghum flour, whole-grain 1.0 cup 10.2
Seeds, safflower seed meal, partially defatted 1.0 oz 10.1
Milk, dry, nonfat, calcium reduced 1.0 oz 10.06
Sausage, pork and beef, with cheddar cheese, smoked
12.0 oz serving 2.7
oz 9.93
Cornmeal, whole-grain, white 1.0 cup 9.91
Ham, honey, smoked, cooked 1.0 oz (1 serving) 9.86
Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-
2-1 Plan 1.0 bottle 9.79
Teff, cooked 1.0 cup 9.75
Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat
free and skim) 1.0 cup 9.74
Frankfurter, pork 1.0 link 9.74
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and
vitamin D 1.0 cup 9.72
Mollusks, oyster, eastern, wild, cooked, moist heat 3.0 oz 9.71
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and
vitamin D 1.0 cup 9.67
Corn flour, yellow, masa, enriched 1.0 cup 9.64
Biscuits, plain or buttermilk, dry mix 1.0 cup, purchased 9.6
Bratwurst, pork, beef and turkey, lite, smoked 1.0 serving 2.33 oz 9.54
Cheese, ricotta, whole milk 0.5 cup 9.35
Hormel Pillow Pak Sliced Turkey Pepperoni 1.0 serving 9.3
Fish, ocean perch, Atlantic, cooked, dry heat 1.0 fillet 9.26
Beans, pinto, immature seeds, frozen, unprepared
0.33 package (10
oz) 9.21
Yogurt, plain, low fat 1.0 container (6 oz) 8.93
George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry 1.0 serving 8.91
Gravy, beef, canned, ready-to-serve 1.0 cup 8.74
Garlic, raw 1.0 cup 8.65
Peas and carrots, frozen, cooked, boiled, drained, without salt
1.0 package (10 oz)
yields 8.59
Sausage, turkey, hot, smoked 2.0 oz 8.43
Soup, pea, green, canned, condensed 0.5 cup 8.37
Soup, bean with bacon, condensed, single brand 1.0 serving 1/2 cup 8.32
Chicken, broilers or fryers, back, meat and skin, raw
1.0 unit (yield from
1 lb ready-to-cook
chicken) 8.29
CAMPBELL’S CHUNKY, Classic Chicken Noodle Soup 1.0 cup 8.29
Yogurt, fruit, low fat, 11g protein/8 oz 1.0 container (6 oz) 8.26
Bacon and beef sticks 1.0 oz 8.15
Fish, roe, mixed species, cooked, dry heat 1.0 oz 8.11
Noodles, egg, spinach, enriched, cooked 1.0 cup 8.06
Milk, producer, fluid, 3.7% milkfat 1.0 cup 8
Soybeans, mature seeds, sprouted, cooked, steamed 1.0 cup 7.96
Soup, beef and vegetables, canned, ready-to-serve 1.0 cup 7.95
Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1.0 cup 7.92
Potatoes, Russet, flesh and skin, baked
1.0 potato large (3″
to 4-1/4″ dia. 7.86
Peas, green, raw 1.0 cup 7.86
Beerwurst, pork and beef 1.0 serving 2 oz 7.84
Beerwurst, beer salami, pork and beef 2.0 oz 7.84
Beans, kidney, mature seeds, sprouted, raw 1.0 cup 7.73
Mollusks, oyster, eastern, wild, cooked, dry heat 3.0 oz 7.54
Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and
vitamin D 1.0 cup 7.47
Mollusks, oyster, eastern, cooked, breaded and fried 3.0 oz 7.45
Kielbasa, Polish, turkey and beef, smoked 1.0 serving 2 oz 7.34
Bologna, pork and turkey, lite 1.0 serving 2 oz 7.31
Noodles, egg, unenriched, cooked, without added salt 1.0 cup 7.26
Chicken, broilers or fryers, drumstick, meat only, cooked, fried
1.0 unit (yield from
1 lb ready-to-cook
chicken) 7.16
Chicken breast, oven-roasted, fat-free, sliced 1.0 serving 2 slices 7.05
Noodles, japanese, somen, cooked 1.0 cup 7.04
Potatoes, scalloped, home-prepared with butter 1.0 cup 7.03
Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium,
added ascorbic acid, includes SPAM, 25% less sodium
2.0 oz 1 NLEA
serving 7
Sausage, pork and turkey, pre-cooked 1.0 serving 6.87
Liverwurst spread 0.25 cup 6.81
Yogurt, fruit, low fat,9 g protein/8 oz 1.0 container (6 oz) 6.77
Gelatin desserts, dry mix, with added ascorbic acid, sodium-citrate and salt 1.0 package (3 oz) 6.63
Fish, mackerel, jack, canned, drained solids 1.0 oz, boneless 6.57
Cereals, QUAKER, Instant Oatmeal Organic, Regular 1.0 packet 6.56
Turkey, white, rotisserie, deli cut 1.0 oz (1 serving) 6.48
Noodles, japanese, somen, dry 2.0 oz 6.47
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple
1.0 cup (1 NLEA
serving) 6.33
Orange juice, frozen concentrate, unsweetened, undiluted 1.0 cup 6.29
Egg, whole, raw, fresh 1.0 large 6.28
Egg, whole, cooked, fried 1.0 large 6.26
Egg, whole, cooked, poached 1.0 large 6.25
Salami, Italian, pork 1.0 oz 6.08
Macaroni, vegetable, enriched, cooked
1.0 cup spiral
shaped 6.07
Game meat, bison, top sirloin, separable lean only, trimmed to 0″ fat, raw 1.0 oz 6.07
Cheese, blue 1.0 oz 6.07
Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8″
fat, raw 1.0 oz 5.95
Bread, pan dulce, sweet yeast bread
1.0 slice (average
weight of 1 slice) 5.93
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to
1/8″ fat, raw 1.0 oz 5.91
Yogurt, plain, whole milk 1.0 container (6 oz) 5.9
Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean
only, trimmed to 1/8″ fat, raw 1.0 oz 5.85
Turkey, breast, smoked, lemon pepper flavor, 97% fat-free 1.0 slice 5.85
Apricots, dehydrated (low-moisture), sulfured, uncooked 1.0 cup 5.83
Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean
only, trimmed to 1/8″ fat, raw 1.0 oz 5.81
Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean
only, trimmed to 1/8″ fat, raw 1.0 oz 5.8
Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed
to 1/8″ fat, raw 1.0 oz 5.8
MORI-NU, Tofu, silken, firm 1.0 slice 5.8
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size
1.0 cup (1 NLEA
serving) 5.78
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable
lean only, trimmed to 1/8″ fat, raw 1.0 oz 5.74
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 1.0 cup 5.7
Taro, tahitian, cooked, without salt 1.0 cup slices 5.7
Nuts, mixed nuts, oil roasted, with peanuts, lightly salted 1.0 oz 5.68
Cheese, camembert 1.0 oz 5.61
Beverages, Meal supplement drink, canned, peanut flavor 1.0 cup 5.53
Egg substitute, powder 0.35 oz 5.49
Turnip greens, frozen, cooked, boiled, drained, without salt 1.0 cup 5.49
Veal, shank (fore and hind), separable lean only, raw 1.0 oz 5.47
Bread, pita, white, enriched
1.0 pita, large (6-
1/2″ dia) 5.46
Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and
fat, trimmed to 1/8″ fat, raw 1.0 oz 5.43
Veal, shank (fore and hind), separable lean and fat, raw 1.0 oz 5.43
Lamb, Australian, imported, fresh, shoulder, blade, separable lean only,
trimmed to 1/8″ fat, raw 1.0 oz 5.41
Noodles, egg, dry, unenriched 1.0 cup 5.38
Soup, beef broth, bouillon, consomme, prepared with equal volume water 1.0 cup (8 fl oz) 5.35
Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed
to 1/8″ fat, raw 1.0 oz 5.34
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit
2.0 biscuits (1 NLEA
serving) 5.34
Frankfurter, meat
1.0 serving (1 hot
dog) 5.34
Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable
lean and fat, trimmed to 1/8″ fat, raw 1.0 oz 5.32
Asparagus, frozen, cooked, boiled, drained, without salt 1.0 cup 5.31
Pork, fresh, variety meats and by-products, pancreas, raw 1.0 oz 5.26
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt 1.0 cup 5.23
Passion-fruit, (granadilla), purple, raw 1.0 cup 5.19
Asparagus, canned, drained solids 1.0 cup 5.18
Cheese, pasteurized process, American, fortified with vitamin D 1.0 oz 5.14
Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat,
trimmed to 1/8″ fat, raw 1.0 oz 5.11
Fish, herring, Atlantic, raw 1.0 oz, boneless 5.09
Squash, winter, hubbard, baked, with salt 1.0 cup, cubes 5.08
Corn, sweet, yellow, canned, vacuum pack, regular pack 1.0 cup 5.06
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
0.5 cup (1 NLEA
serving) 5.06
Cake, chocolate, prepared from recipe without frosting
1.0 piece (1/12 of
9″ dia) 5.04
Potatoes, mashed, dehydrated, flakes without milk, dry form 1.0 cup 5
Bread, cheese 1.0 slice 5
Focaccia, Italian flatbread, plain 1.0 piece 5
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids 1.0 cup 4.99
Cream puff, eclair, custard or cream filled, iced 4.0 oz 4.98
Veal, breast, whole, boneless, separable lean and fat, raw 1.0 oz 4.95
Currants, zante, dried 1.0 cup 4.94
Spinach, canned, regular pack, solids and liquids 1.0 cup 4.94
Seeds, lotus seeds, dried 1.0 cup 4.93
Candies, 5TH AVENUE Candy Bar 1.0 bar 2 oz 4.92
Snacks, oriental mix, rice-based 1.0 oz 4.91
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt 1.0 cup 4.87
Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade),
separable lean and fat, trimmed to 1/8″ fat, raw 1.0 oz 4.87
Peaches, dehydrated (low-moisture), sulfured, stewed 1.0 cup 4.86
Cereals, WHEATENA, cooked with water 1.0 cup 4.86
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
1.0 cup (1 NLEA
serving) 4.85
Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8″ fat, choice, raw 1.0 oz 4.82
Soup, beef noodle, canned, condensed 0.5 cup 4.81
Cereals, oats, instant, fortified, with raisins and spice, prepared with water 1.0 cup 4.75
Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable
lean and fat, trimmed to 1/8″ fat, raw 1.0 oz 4.73
Mollusks, oyster, Pacific, raw 1.0 medium 4.72
Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat,
trimmed to 1/8″ fat, raw 1.0 oz 4.67
Fish, cisco, smoked 1.0 oz 4.64
Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate
Covered 1.0 serving 4.56
Barbecue loaf, pork, beef 1.0 oz 4.49
Puddings, chocolate, dry mix, regular, prepared with whole milk 0.5 cup 4.49
Potatoes, mashed, dehydrated, prepared from granules with milk, water and
margarine added 1.0 cup 4.47
Pillsbury, Crusty French Loaf, refrigerated dough 1.0 serving 4.47
Mollusks, oyster, eastern, farmed, raw 3.0 oz 4.44
Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch 1.0 serving 4.44
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 1.0 cup 4.43
Rice, white, medium-grain, cooked, unenriched 1.0 cup 4.43
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches
1.0 cup (1 NLEA
serving) 4.42
Cereals, corn grits, white, regular and quick, enriched, cooked with water,
without salt 1.0 cup 4.39
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with
salt 1.0 cup 4.39
Broccoli, frozen, chopped, unprepared 1.0 cup 4.38
Fish, ocean perch, Atlantic, raw 1.0 oz, boneless 4.34
Potatoes, mashed, dehydrated, prepared from granules without milk, whole
milk and butter added 1.0 cup 4.3
Cowpeas (blackeyes), immature seeds, raw 1.0 cup 4.28
Milk substitutes, fluid, with lauric acid oil 1.0 cup 4.27
Rice, white, long-grain, regular, cooked, unenriched, with salt 1.0 cup 4.25
Sauce, cheese, ready-to-serve 0.25 cup 4.23
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 1.0 cup 4.21
Tomato products, canned, puree, without salt added 1.0 cup 4.12
Tomato products, canned, puree, with salt added 1.0 cup 4.12
Chicken, broilers or fryers, giblets, raw
1.0 unit (yield from
1 lb ready-to-cook
chicken) 4.11
Braunschweiger (a liver sausage), pork 1.0 oz 4.11
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for
USDA’s Food Distribution Program) 1.0 cup 4.11
Pillsbury, Buttermilk Biscuits, Artificial Flavor, refrigerated dough 1.0 biscuit 4.1
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 1.0 can (6 fl oz) 4.08
Peas, edible-podded, frozen, unprepared 1.0 cup 4.03
Candies, NESTLE, BUTTERFINGER Crisp 1.0 piece 4
Cheese, American, nonfat or fat free 1.0 serving 4
Bread, whole-wheat, commercially prepared 1.0 slice 3.98
Mushrooms, portabella, grilled 1.0 cup sliced 3.97
Egg, yolk, raw, frozen, sugared, pasteurized 1.0 oz 3.93
Bamboo shoots, raw 1.0 cup (1/2″ slices) 3.93
Tortillas, ready-to-bake or -fry, flour, shelf stable 1.0 tortilla 3.92
Bread, salvadoran sweet cheese (quesadilla salvadorena)
1.0 serving
(approximate
serving size) 3.92
Bread, pound cake type, pan de torta salvadoran 1.0 serving 3.88
Biscuits, plain or buttermilk, refrigerated dough, higher fat 1.0 biscuit 3.86
Tomato products, canned, sauce, with onions 1.0 cup 3.82
Pokeberry shoots, (poke), cooked, boiled, drained, without salt 1.0 cup 3.79
Bread, reduced-calorie, wheat 1.0 oz 3.78
Soup, onion, canned, condensed 0.5 cup (4 fl oz) 3.76
Chicken, broilers or fryers, wing, meat only, raw
1.0 wing, bone and
skin removed (yield
from 1 lb ready-tocook chicken) 3.73
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk
and butter added 1.0 cup 3.72
Cereals, MALT-O-MEAL, chocolate, dry
3.0 tbsp (1 NLEA
serving) 3.71
Bread, french or vienna, toasted (includes sourdough) 1.0 oz 3.69
Puddings, rice, ready-to-eat
1.0 serving 4 oz
pudding cup 3.65
Cake, yellow, prepared from recipe without frosting
1.0 piece (1/12 of
8″ dia) 3.6
Ice creams, BREYERS, All Natural Light French Chocolate 1.0 serving 1/2 cup 3.6
POPEYES, biscuit 1.0 biscuit 3.6
Egg, white, raw, fresh 1.0 large 3.6
Garlic bread, frozen 1.0 slice presliced 3.59
Cereals ready-to-eat, NATURE’S PATH, Organic FLAX PLUS flakes
0.75 cup (1 NLEA
serving) 3.57
Fish, flatfish (flounder and sole species), raw 1.0 oz, boneless 3.52
Plantains, yellow, raw 1.0 plantain 3.51
Nuts, chestnuts, european, raw, unpeeled 1.0 cup 3.51
Squash, winter, hubbard, cooked, boiled, mashed, with salt 1.0 cup, mashed 3.49
Squash, winter, hubbard, cooked, boiled, mashed, without salt 1.0 cup, mashed 3.49
Crackers, cheese, sandwich-type with cheese filling
6.0 cracker 1
cracker = 6.5g 3.48
Candies, HERSHEY, KIT KAT BIG KAT Bar 1.0 bar 1.94 oz 3.43
Bread, protein (includes gluten) 1.0 oz 3.43
Bologna, meat and poultry 1.0 slice 3.41
Cream, fluid, heavy whipping 1.0 cup, whipped 3.41
Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs 1.0 muffin 3.36
Nuts, almond butter, plain, with salt added 1.0 tbsp 3.35
Ice creams, BREYERS, All Natural Light Vanilla 1.0 serving 1/2 cup 3.29
Bologna, pork, turkey and beef 1.0 oz 3.28
Corn, sweet, yellow, canned, drained solids, rinsed with tap water
1.0 cup drained,
rinsed 3.27
Candies, NESTLE, BUTTERFINGER Bar
1.0 serving 2.1 oz
bar 3.24
Tomato products, canned, sauce, with tomato tidbits 1.0 cup 3.22
Martha White Foods, Martha White’s Buttermilk Biscuit Mix, dry 1.0 serving 3.2
Jute, potherb, cooked, boiled, drained, without salt 1.0 cup 3.2
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain
0.75 cup (1 NLEA
serving) 3.19
Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar
added
1.0 serving 3.5 fl oz
bar 3.19
Ice creams, BREYERS, All Natural Light Mint Chocolate Chip 1.0 serving 1/2 cup 3.19
Rice noodles, cooked 1.0 cup 3.15
Snacks, pretzels, hard, whole-wheat including both salted and unsalted 1.0 oz 3.15
Bread, stuffing, dry mix 1.0 oz 3.12
Pork sausage, link/patty, fully cooked, unheated 1.0 link 3.1
Bread, wheat 1.0 slice 3.09
Pancakes, buckwheat, dry mix, incomplete 1.0 oz 3.09
Frozen novelties, No Sugar Added, FUDGSICLE pops 1.0 serving 3.08
Cake, angelfood, dry mix, prepared
1.0 piece (1/12 of
10″ dia) 3.05
Milk, canned, condensed, sweetened 1.0 fl oz 3.02
Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed,
with ARA and DHA 5.0 fl oz 3.01
Muffin, blueberry, commercially prepared, low-fat 1.0 muffin small 3
Candies, dark chocolate coated coffee beans
1.0 serving 28
pieces 3
Apricots, dried, sulfured, stewed, without added sugar 1.0 cup, halves 3
Beverages, V8 SPLASH Smoothies, Peach Mango 1.0 serving 8 oz 2.99
Beverages, V8 SPLASH Smoothies, Strawberry Banana 1.0 serving 8 oz 2.99
Bread, white wheat 1.0 slice 2.98
Brussels sprouts, raw 1.0 cup 2.97
Squash, winter, butternut, frozen, cooked, boiled, without salt 1.0 cup, mashed 2.95
Bread, oat bran 1.0 oz 2.95
Snacks, granola bars, soft, uncoated, peanut butter 1.0 bar (1 oz) 2.94
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal
0.75 cup (1 NLEA
serving) 2.93
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 1.0 cup 2.89
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water,
without salt 1.0 cup 2.87
Keikitos (muffins), Latino bakery item 1.0 piece 2.86
Pie, Dutch Apple, Commercially Prepared
0.12 pie 1 pie (1/8
of 9″ pie) 2.84
Cookies, peanut butter sandwich, special dietary 1.0 oz 2.83
Bread, stuffing, cornbread, dry mix 1.0 oz 2.83
Cereals, CREAM OF RICE, dry
0.25 cup (1 NLEA
serving) 2.83
Candies, MARS SNACKFOOD US, POP’ABLES SNICKERS Brand Bite Size Candies
1.0 serving 13
pieces 2.79
Amaranth leaves, cooked, boiled, drained, without salt 1.0 cup 2.79
Bagels, oat bran
1.0 mini bagel (2-
1/2″ dia) 2.78
Bologna, chicken, turkey, pork 1.0 serving 2.77
Turnip greens, frozen, cooked, boiled, drained, with salt 0.5 cup 2.75
Peas, edible-podded, raw 1.0 cup, chopped 2.74
Snacks, potato chips, fat free, salted 1.0 oz 2.73
Soup, cream of shrimp, canned, prepared with equal volume water 1.0 cup 2.71
Ice creams, vanilla, light, no sugar added 1.0 serving 1/2 cup 2.7
Bagels, plain, enriched, with calcium propionate (includes onion, poppy,
sesame), toasted
1.0 mini bagel (2-
1/2″ dia) 2.67
Veal, breast, separable fat, cooked 1.0 oz 2.66
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1.0 cup 2.66
Groundcherries, (cape-gooseberries or poha), raw 1.0 cup 2.66
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt 1.0 cup, shredded 2.65
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 1.0 cup, shredded 2.65
Soup, chicken gumbo, canned, condensed 0.5 cup (4 fl oz) 2.65
Cracker, meal 1.0 oz 2.64
Yardlong bean, cooked, boiled, drained, without salt 1.0 cup slices 2.63
Rowal, raw 0.5 cup 2.62
Burdock root, cooked, boiled, drained, without salt 1.0 cup (1″ pieces) 2.61
Bread, oatmeal, toasted 1.0 oz 2.61
Croissants, cheese 1.0 oz 2.61
Cream, fluid, light whipping 1.0 cup, whipped 2.6
Heinz, Weight Watcher, Chocolate Eclair, frozen 1.0 eclair, frozen 2.6
Cheese, neufchatel 1.0 oz 2.59
Muffins, English, mixed-grain (includes granola) 1.0 oz 2.58
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt 1.0 cup 2.57
Collards, frozen, chopped, unprepared
0.33 package (10
oz) 2.56
Bread, white, commercially prepared, toasted 1.0 oz 2.55
Boysenberries, canned, heavy syrup 1.0 cup 2.53
Cookies, peanut butter, commercially prepared, regular 1.0 oz 2.53
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 1.0 cup 2.52
Sweet potato, canned, syrup pack, drained solids 1.0 cup 2.51
Mountain yam, hawaii, cooked, steamed, without salt 1.0 cup, cubes 2.51
Cookies, peanut butter sandwich, regular 1.0 oz 2.49
Cranberry sauce, canned, sweetened 1.0 cup 2.49
Potatoes, baked, skin, without salt 1.0 skin 2.49
Crackers, wheat, regular
16.0 crackers 1
serving 2.48
Bread, reduced-calorie, white 1.0 oz 2.47
Snacks, tortilla chips, nacho-flavor, reduced fat 1.0 oz 2.47
Bread, cracked-wheat 1.0 oz 2.47
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained,
without salt 1.0 cup slices 2.46
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat
1.0 cup (1 NLEA
serving) 2.44
Bread, rye 1.0 oz 2.41
Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D 1.0 fl oz 2.41
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) 1.0 pastry 2.4
Snacks, tortilla chips, low fat, made with olestra, nacho cheese 1.0 oz 2.39
Turnips, frozen, cooked, boiled, drained, without salt 1.0 cup 2.39
Breadfruit, raw 1.0 cup 2.35
Vegetable juice cocktail, canned 1.0 cup 2.35
Tomato products, canned, sauce, with onions, green peppers, and celery 1.0 cup 2.35
Squash, summer, zucchini, italian style, canned 1.0 cup 2.34
Croissants, butter 1.0 oz 2.32
Pears, dried, sulfured, stewed, without added sugar 1.0 cup, halves 2.32
Tomatoes, red, ripe, canned, stewed 1.0 cup 2.32
Soup, chicken with rice, canned, condensed 0.5 cup 2.32
Sweet potato, cooked, baked in skin, flesh, with salt
1.0 medium (2″ dia,
5″ long, raw) 2.29
Danish pastry, cheese 1.0 oz 2.27
Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored,
dry 1.0 serving 2.24
Loganberries, frozen 1.0 cup, unthawed 2.23
Soup, cream of chicken, canned, condensed, reduced sodium 0.5 cup 2.23
Candies, HERSHEY’S, ALMOND JOY BITES 18.0 pieces 2.23
Oranges, raw, with peel 1.0 cup 2.21
Keebler, Keebler Chocolate Graham SELECTS 1.0 serving 2.2
Candies, NESTLE, CRUNCH Bar and Dessert Topping 1.0 bar 1.55 oz 2.2
Asparagus, canned, regular pack, solids and liquids 0.5 cup 2.2
Cereals, CREAM OF RICE, cooked with water, with salt 1.0 cup 2.2
Snacks, potato chips, fat-free, made with olestra 1.0 oz 2.19
Beets, raw 1.0 cup 2.19
Snacks, corn-based, extruded, onion-flavor 1.0 oz 2.18
Puddings, chocolate, ready-to-eat, fat free 1.0 serving 4 oz 2.18
Crackers, cream, Gamesa Sabrosas
11.0 crackers (1
NLEA serving) 2.17
Asparagus, cooked, boiled, drained 0.5 cup 2.16
Bread, reduced-calorie, oatmeal 1.0 oz 2.15
Milk, canned, evaporated, with added vitamin D and without added vitamin A 1.0 fl oz 2.15
Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches
0.75 cup (1 NLEA
serving) 2.13
Plantains, yellow, baked 1.0 cup 2.11
Dessert topping, powdered 1.0 oz 2.11
Drumstick pods, raw 1.0 cup slices 2.1
Croissants, apple 1.0 oz 2.1
Candies, MARS SNACKFOOD US, M & M’s Milk Chocolate Candies
1.0 package (1.69
oz) 2.08
Tomato juice, canned, with salt added 1.0 cup 2.07
Tomato juice, canned, without salt added 1.0 cup 2.07
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 1.0 cup, sliced 2.05
Kiwifruit, green, raw 1.0 cup, sliced 2.05
Water convolvulus, cooked, boiled, drained, with salt 1.0 cup, chopped 2.04
Snacks, tortilla chips, ranch-flavor 1.0 oz 2.04
Cookies, chocolate chip, commercially prepared, regular, lower fat
1.0 serving 3
cookies 2.03
Turnip greens, frozen, unprepared
0.5 cup, chopped or
diced 2.03
Beans, snap, green, frozen, cooked, boiled, drained without salt 1.0 cup 2.01
Chocolate-flavored hazelnut spread 1.0 serving 2 TBSP 2
Cereals ready-to-eat, BARBARA’S PUFFINS, original
0.75 cup (1 NLEA
serving) 2
Parmesan cheese topping, fat free 1.0 tablespoon 2
Danish pastry, cinnamon, enriched 1.0 oz 1.98
Snacks, potato chips, made from dried potatoes, cheese-flavor 1.0 oz 1.98
Nabisco, Nabisco Grahams Crackers 1.0 serving 1.96
Nuts, coconut meat, dried (desiccated), not sweetened 1.0 oz 1.95
Soup, tomato, canned, condensed, reduced sodium 1.0 serving 1/2 cup 1.95
Cereals ready-to-eat, POST, Honeycomb Cereal
1.0 cup (1 NLEA
serving) 1.92
Cream, whipped, cream topping, pressurized 1.0 cup 1.92
Crackers, rusk toast 0.5 oz 1.92
Crackers, wheat, sandwich, with peanut butter filling 0.5 oz 1.92
Cherries, sweet, canned, water pack, solids and liquids 1.0 cup, pitted 1.91
Pillsbury, Cinnamon Rolls with Icing, refrigerated dough
1.0 serving 1 roll
with icing 1.91
Snacks, potato sticks 1.0 oz 1.9
Bread, cornbread, prepared from recipe, made with low fat (2%) milk 1.0 oz 1.9
Tomatoes, red, ripe, canned, packed in tomato juice 1.0 cup 1.9
Cauliflower, green, raw 1.0 cup 1.89
Potatoes, roasted, salt added in processing, frozen, unprepared 3.0 oz 1.89
Cookies, chocolate sandwich, with creme filling, regular 3.0 cookie 1.88
Oranges, raw, California, valencias
1.0 cup sections,
without
membranes 1.87
Cookies, chocolate wafers 1.0 oz 1.87
Bread, irish soda, prepared from recipe 1.0 oz 1.87
Cherries, sour, red, canned, light syrup pack, solids and liquids 1.0 cup 1.86
Snacks, potato chips, barbecue-flavor 1.0 oz 1.85
Squash, winter, butternut, cooked, baked, without salt 1.0 cup, cubes 1.84
Beets, canned, regular pack, solids and liquids 1.0 cup 1.8
Blueberries, wild, canned, heavy syrup, drained 1.0 cup 1.79
Kale, frozen, unprepared 1.0 cup 1.78
Blackberries, frozen, unsweetened 1.0 cup, unthawed 1.78
Lamb, Australian, imported, fresh, separable fat, raw 1.0 oz 1.78
Grapefruit, raw, pink and red, all areas
1.0 cup sections,
with juice 1.77
Onions, raw 1.0 cup, chopped 1.76
Cookies, oatmeal, commercially prepared, regular 1.0 oz 1.76
Cookies, brownies, prepared from recipe 1.0 oz 1.76
Biscuits, plain or buttermilk, frozen, baked 1.0 oz 1.76
Grapefruit, sections, canned, juice pack, solids and liquids 1.0 cup 1.74
Chocolate, dark, 60-69% cacao solids 1.0 oz 1.74
Biscuits, mixed grain, refrigerated dough 1.0 oz 1.73
Cake, shortcake, biscuit-type, prepared from recipe 1.0 oz 1.73
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN
0.75 cup (1 NLEA
serving) 1.72
Purslane, cooked, boiled, drained, without salt 1.0 cup 1.71
Soup, cream of mushroom, canned, condensed 0.5 cup 1.7
Cookies, oatmeal, refrigerated dough, baked 1.0 oz 1.7
Orange juice, chilled, includes from concentrate, with added calcium and
vitamin D 1.0 cup 1.69
Orange juice, chilled, includes from concentrate, with added calcium 1.0 cup 1.69
Croutons, plain 0.5 oz 1.69
Soup, cream of celery, canned, prepared with equal volume water 1.0 cup 1.69
Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) 1.0 oz 1.67
Cookies, oatmeal, with raisins 1.0 oz 1.66
Cake, angelfood, commercially prepared
1.0 piece (1/12 of
12 oz cake) 1.65
Crackers, melba toast, rye (includes pumpernickel) 0.5 oz 1.65
Turnip greens, cooked, boiled, drained, without salt 1.0 cup, chopped 1.64
Squash, winter, acorn, cooked, boiled, mashed, with salt 1.0 cup, mashed 1.64
Squash, winter, acorn, cooked, boiled, mashed, without salt 1.0 cup, mashed 1.64
Crackers, standard snack-type, sandwich, with peanut butter filling 0.5 oz 1.63
Puddings, tapioca, ready-to-eat, fat free
1.0 container
refrigerated 4 oz 1.61
Okra, frozen, unprepared
0.33 package (10
oz) 1.61
Cookies, molasses 1.0 oz 1.59
Egg, whole, cooked, omelet 1.0 tbsp 1.59
Tangerines, (mandarin oranges), raw 1.0 cup, sections 1.58
Litchis, raw 1.0 cup 1.58
Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as
purchased 10.0 strips 1.57
Currants, red and white, raw 1.0 cup 1.57
Currants, european black, raw 1.0 cup 1.57
Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar
1.0 serving 2.13 oz
bar 1.56
Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared 1.0 oz 1.56
Cake, cheesecake, commercially prepared 1.0 oz 1.56
Crackers, cheese, regular 0.5 oz 1.55
Snacks, corn-based, extruded, puffs or twists, cheese-flavor
1.0 oz crunchy
(about 21 pieces) 1.55
Potatoes, flesh and skin, raw 0.5 cup, diced 1.54
Croutons, seasoned 0.5 oz 1.53
Cake, sponge, commercially prepared 1.0 oz 1.53
Cookies, oatmeal, refrigerated dough 1.0 oz 1.53
Cookies, shortbread, commercially prepared, plain 1.0 oz 1.52
Cookies, sugar, commercially prepared, regular (includes vanilla) 1.0 oz 1.52
Beverages, almond milk, chocolate, ready-to-drink 8.0 fl oz 1.51
Nuts, coconut meat, dried (desiccated), toasted 1.0 oz 1.5
Cookies, peanut butter, commercially prepared, soft-type 1.0 oz 1.5
Okra, frozen, cooked, boiled, drained, without salt 0.5 cup slices 1.5
Onions, frozen, whole, cooked, boiled, drained, without salt 1.0 cup 1.49
Cowpeas, leafy tips, raw 1.0 cup, chopped 1.48
Cherries, sweet, raw
1.0 cup, with pits,
yields 1.46
Artificial Blueberry Muffin Mix, dry 1.0 muffin 1.46
Boysenberries, frozen, unsweetened 1.0 cup, unthawed 1.45
Pillsbury, Chocolate Chip Cookies, refrigerated dough
1.0 serving 2
cookies 1.45
Grapefruit juice, white, canned, sweetened 1.0 cup 1.45
Grapefruit, raw, white, Florida
1.0 cup sections,
with juice 1.45
Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids
5%; 70-85% cacao solids 5%) 1.0 oz 1.44
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra 1.0 oz 1.43
Snacks, crisped rice bar, chocolate chip 1.0 bar (1 oz) 1.43
Cherries, sour, red, frozen, unsweetened (Includes foods for USDA’s Food
Distribution Program) 1.0 cup, unthawed 1.43
Cake, coffeecake, creme-filled with chocolate frosting 1.0 oz 1.42
Grapefruit, sections, canned, water pack, solids and liquids 1.0 cup 1.42
Apricots, canned, heavy syrup, drained 1.0 cup, halves 1.4
Cereals ready-to-eat, POST, COCOA PEBBLES
0.75 cup (1 NLEA
serving) 1.39
Crackers, wheat, sandwich, with cheese filling 0.5 oz 1.39
Cookies, shortbread, commercially prepared, pecan 1.0 oz 1.39
Cookies, sugar wafers with creme filling, regular 3.0 cookies 1.38
Carambola, (starfruit), raw 1.0 cup, cubes 1.37
Archway Home Style Cookies, Iced Oatmeal 1.0 serving 1.37
Apricots, canned, heavy syrup pack, with skin, solids and liquids 1.0 cup, halves 1.37
Cookies, oatmeal, commercially prepared, special dietary 1.0 oz 1.36
Mangos, raw 1.0 cup pieces 1.35
Potatoes, boiled, cooked without skin, flesh, with salt 0.5 cup 1.33
Potatoes, boiled, cooked without skin, flesh, without salt 0.5 cup 1.33
Crackers, standard snack-type, sandwich, with cheese filling 0.5 oz 1.32
Gooseberries, raw 1.0 cup 1.32
Cookies, chocolate chip, refrigerated dough 1.0 serving 1.31
Cress, garden, raw 1.0 cup 1.3
Crackers, rye, wafers, seasoned 0.5 oz 1.28
Cookies, vanilla sandwich with creme filling 1.0 oz 1.28
Cookies, chocolate sandwich, with creme filling, special dietary 1.0 oz 1.28
Broccoli raab, raw 1.0 cup chopped 1.27
Pie, banana cream, prepared from recipe 1.0 oz 1.25
Cardoon, raw 1.0 cup, shredded 1.25
Celery, cooked, boiled, drained, without salt 1.0 cup, diced 1.25
Candies, fudge, chocolate, with nuts, prepared-from-recipe 1.0 oz 1.24
Martha White Foods, Martha White’s Chewy Fudge Brownie Mix, dry 1.0 serving 1.24
Peaches, canned, extra heavy syrup pack, solids and liquids
1.0 cup, halves or
slices 1.23
Cookies, chocolate sandwich, with extra creme filling 1.0 oz 1.23
Grapes, canned, thompson seedless, water pack, solids and liquids 1.0 cup 1.23
Cereals, CREAM OF WHEAT, instant, dry 1.0 tbsp 1.22
Carrots, raw 1.0 cup chopped 1.19
Candies, TWIZZLERS CHERRY BITES 18.0 pieces 1.19
Onions, sweet, raw 1.0 NLEA serving 1.18
POPEYES, Coleslaw 1.0 package 1.18
Archway Home Style Cookies, Date Filled Oatmeal 1.0 serving 1.17
Peaches, canned, light syrup pack, solids and liquids
1.0 cup, halves or
slices 1.13
Archway Home Style Cookies, Molasses 1.0 serving 1.1
Archway Home Style Cookies, Raspberry Filled 1.0 serving 1.09
Candies, NESTLE, 100 GRAND Bar 1.0 bar (1.5 oz) 1.07
Peaches, canned, water pack, solids and liquids
1.0 cup, halves or
slices 1.07
Crackers, standard snack-type, regular 5.0 crackers 1.06
Cookies, fig bars 1.0 oz 1.05
Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA
and DHA 1.0 scoop 1.04
Lime juice, raw 1.0 cup 1.02
Cookies, sugar wafer, with creme filling, sugar free 1.0 oz 1.01
Beverages, V8 V-FUSION Juices, Peach Mango 1.0 serving 8 oz 1.01
Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink 8.0 fl oz 1.01
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt 1.0 leek 1
Beverages, chocolate powder, no sugar added 2.0 tbsp 1
Crackers, saltines, whole wheat (includes multi-grain) 1.0 serving 1
Figs, canned, water pack, solids and liquids 1.0 cup 0.99
Cake, snack cakes, creme-filled, sponge 1.0 oz 0.98
Archway Home Style Cookies, Iced Molasses 1.0 serving 0.98
Persimmons, japanese, raw 1.0 fruit (2-1/2″ dia) 0.97
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned,
heavy syrup, solids and liquids 1.0 cup 0.97
Cream, fluid, half and half 1.0 fl oz 0.95
Candies, YORK Peppermint Pattie 1.0 patty 1.5 oz 0.94
Carrots, canned, regular pack, drained solids 1.0 cup, sliced 0.93
Balsam-pear (bitter gourd), pods, raw
1.0 cup (1/2″
pieces) 0.93
Blueberries, frozen, sweetened 1.0 cup, thawed 0.92
Cabbage, chinese (pe-tsai), raw 1.0 cup, shredded 0.91
Mountain yam, hawaii, raw 0.5 cup, cubes 0.91
Cheese, cream 1.0 tbsp 0.89
Cream, fluid, light (coffee cream or table cream) 1.0 fl oz 0.89
Cereals ready-to-eat, rice, puffed, fortified 1.0 cup 0.88
Candies, MOUNDS Candy Bar 1.0 bar snack size 0.87
Purslane, raw 1.0 cup 0.87
Milk shakes, thick chocolate 1.0 fl oz 0.87
Peppers, pasilla, dried 1.0 pepper 0.86
Spinach, raw 1.0 cup 0.86
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned,
water pack, solids and liquids 1.0 cup 0.86
Lemon juice, raw 1.0 cup 0.85
Cake, white, dry mix, special dietary (includes lemon-flavored) 1.0 oz 0.85
Pie, fried pies, fruit 1.0 oz 0.85
Onions, frozen, whole, unprepared
0.33 package (10
oz) 0.85
Chicory roots, raw 1.0 root 0.84
Beet greens, raw 1.0 cup 0.84
Bread, stuffing, cornbread, dry mix, prepared 1.0 oz 0.82
Cookies, brownies, dry mix, sugar free 1.0 oz 0.82
Nuts, chestnuts, chinese, boiled and steamed 1.0 oz 0.82
Snacks, rice cakes, brown rice, buckwheat 1.0 cake 0.81
