USDA National Nutrient Database for Standard Reference, Release 18

Transcription

1 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Alcoholic beverage, beer, light fl oz Alcoholic beverage, beer, regular, all fl oz Alcoholic beverage, daiquiri, prepared-from-recipe 60 2 fl oz Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof fl oz Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof fl oz Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof fl oz Alcoholic beverage, liqueur, coffee, 53 proof fl oz Alcoholic beverage, pina colada, prepared-from-recipe fl oz Alcoholic beverage, wine, dessert, dry fl oz Alcoholic beverage, wine, dessert, sweet fl oz Alcoholic beverage, wine, table, red fl oz Alcoholic beverage, wine, table, white fl oz Alfalfa seeds, sprouted, raw 33 1 cup Apple juice, canned or bottled, unsweetened, without added ascorbic cup 0.15 acid Apples, dried, sulfured, uncooked 32 5 rings Apples, raw, with skin apple Apples, raw, without skin cup Applesauce, canned, sweetened, without salt cup Applesauce, canned, unsweetened, without added ascorbic acid cup Apricot nectar, canned, with added ascorbic acid cup Apricots, canned, heavy syrup pack, with skin, solids and liquids cup Apricots, canned, juice pack, with skin, solids and liquids cup Apricots, dried, sulfured, uncooked halves Apricots, raw 35 1 apricot Artichokes, (globe or french), cooked, boiled, drained, without salt cup Artichokes, (globe or french), cooked, boiled, drained, without salt medium Asparagus, canned, drained solids 72 4 spears Asparagus, cooked, boiled, drained 60 4 spears Asparagus, frozen, cooked, boiled, drained, without salt cup Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears Avocados, raw, California oz Avocados, raw, Florida oz Bagels, cinnamon-raisin /2" bagel Bagels, cinnamon-raisin 89 4" bagel Bagels, egg /2" bagel Bagels, egg 89 4" bagel Bagels, plain, enriched, with calcium propionate (includes onion, /2" bagel 7.11 poppy, sesame) Bagels, plain, enriched, with calcium propionate (includes onion, 89 4" bagel 8.92 poppy, sesame) Baking chocolate, unsweetened, liquid oz Baking chocolate, unsweetened, squares square Bamboo shoots, canned, drained solids cup Bananas, raw banana Bananas, raw cup Barley, pearled, cooked cup Barley, pearled, raw cup Beans, baked, canned, plain or vegetarian cup Page 1 of 26

2 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Beans, baked, canned, with franks cup Beans, baked, canned, with pork and sweet sauce cup Beans, baked, canned, with pork and tomato sauce cup Beans, black, mature seeds, cooked, boiled, without salt cup Beans, great northern, mature seeds, cooked, boiled, without salt cup Beans, kidney, red, mature seeds, canned cup Beans, kidney, red, mature seeds, cooked, boiled, without salt cup Beans, navy, mature seeds, cooked, boiled, without salt cup Beans, pinto, mature seeds, cooked, boiled, without salt cup Beans, snap, green, canned, regular pack, drained solids cup Beans, snap, green, cooked, boiled, drained, without salt cup Beans, snap, green, frozen, cooked, boiled, drained without salt cup Beans, snap, yellow, canned, regular pack, drained solids cup Beans, snap, yellow, cooked, boiled, drained, without salt cup Beans, snap, yellow, frozen, cooked, boiled, drained, without salt cup Beans, white, mature seeds, canned cup Beef stew, canned entree cup Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all 85 3 oz grades, cooked, braised Beef, cured, corned beef, canned oz Beef, cured, dried oz Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" 85 3 oz fat, all grades, cooked, roasted Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, 85 3 oz all grades, cooked, roasted Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz all grades, cooked, braised Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all 85 3 oz grades, cooked, braised Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz all grades, cooked, roasted Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all 85 3 oz grades, cooked, roasted Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, 85 3 oz cooked, broiled Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, 85 3 oz cooked, broiled Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz Beet greens, cooked, boiled, drained, without salt cup Beets, canned, drained solids cup Beets, canned, drained solids 24 1 beet Beets, cooked, boiled, drained 50 1 beet Beets, cooked, boiled, drained cup Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit Biscuits, plain or buttermilk, prepared from recipe /2" biscuit Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked /2" biscuit Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked /4" biscuit Blackberries, raw cup Blueberries, frozen, sweetened cup 0.92 Page 2 of 26

3 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Blueberries, raw cup Bologna, beef and pork slices Braunschweiger (a liver sausage), pork slices Bread crumbs, dry, grated, plain oz Bread crumbs, dry, grated, seasoned cup Bread stuffing, bread, dry mix, prepared 100 1/2 cup Bread, banana, prepared from recipe, made with margarine 60 1 slice Bread, cornbread, dry mix, prepared 60 1 piece Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece Bread, cracked-wheat 25 1 slice Bread, egg 40 1/2" slice Bread, french or vienna (includes sourdough) 25 1/2" slice Bread, Indian, fry, made with lard (Navajo) /2" bread Bread, Indian, fry, made with lard (Navajo) 90 5" bread Bread, italian 20 1 slice Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 24 1 slice Bread, oatmeal 27 1 slice Bread, oatmeal, toasted 25 1 slice Bread, pita, white, enriched /2" pita Bread, pita, white, enriched 28 4" pita Bread, pumpernickel 32 1 slice Bread, pumpernickel, toasted 29 1 slice Bread, raisin, enriched 26 1 slice Bread, raisin, toasted, enriched 24 1 slice Bread, reduced-calorie, rye 23 1 slice Bread, reduced-calorie, wheat 23 1 slice Bread, reduced-calorie, white 23 1 slice Bread, rye 32 1 slice Bread, rye, toasted 24 1 slice Bread, wheat (includes wheat berry) 25 1 slice Bread, wheat, toasted (includes wheat berry) 23 1 slice Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup Bread, white, commercially prepared (includes soft bread crumbs) 25 1 slice Bread, white, commercially prepared, toasted 22 1 slice Bread, whole-wheat, commercially prepared 28 1 slice Bread, whole-wheat, commercially prepared, toasted 25 1 slice Breakfast items, french toast with butter slices Broccoli, cooked, boiled, drained, without salt 37 1 spear Broccoli, cooked, boiled, drained, without salt cup Broccoli, flower clusters, raw 11 1 floweret Broccoli, frozen, chopped, cooked, boiled, drained, without salt cup Broccoli, raw 31 1 spear Broccoli, raw 88 1 cup Brussels sprouts, cooked, boiled, drained, without salt cup Brussels sprouts, frozen, cooked, boiled, drained, without salt cup Buckwheat flour, whole-groat cup Buckwheat groats, roasted, cooked cup 5.68 Page 3 of 26

4 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Bulgur, cooked cup Bulgur, dry cup Butter, salted tbsp Butter, without salt tbsp Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt cup Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt cup Cabbage, cooked, boiled, drained, without salt cup Cabbage, raw 70 1 cup Cabbage, red, raw 70 1 cup Cabbage, savoy, raw 70 1 cup Cake, angelfood, commercially prepared 28 1 piece Cake, angelfood, dry mix, prepared 50 1 piece Cake, boston cream pie, commercially prepared 92 1 piece Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece Cake, chocolate, prepared from recipe without frosting 95 1 piece Cake, fruitcake, commercially prepared 43 1 piece Cake, gingerbread, prepared from recipe 74 1 piece Cake, pineapple upside-down, prepared from recipe piece Cake, pound, commercially prepared, butter 28 1 piece Cake, pound, commercially prepared, fat-free 28 1 slice Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake Cake, snack cakes, creme-filled, sponge cake Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake Cake, sponge, commercially prepared 30 1 shortcake Cake, sponge, prepared from recipe 63 1 piece Cake, white, prepared from recipe with coconut frosting piece Cake, white, prepared from recipe without frosting 74 1 piece Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece Candies, caramels piece Candies, caramels, chocolate-flavor roll 7 1 piece Candies, carob oz Candies, fudge, chocolate, prepared-from-recipe 17 1 piece Candies, fudge, chocolate, with nuts, prepared-from-recipe 19 1 piece Candies, fudge, vanilla with nuts 15 1 piece Candies, fudge, vanilla, prepared-from-recipe 16 1 piece Candies, gumdrops, starch jelly pieces worms Candies, gumdrops, starch jelly pieces medium Candies, gumdrops, starch jelly pieces bears Candies, hard 3 1 small piece Candies, hard 6 1 piece Candies, jellybeans large Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) Candies, M&M MARS, "M&M's" Milk Chocolate Candies 7 10 pieces Candies, M&M MARS, "M&M's" Peanut Chocolate Candies pieces Candies, M&M MARS, MARS MILKY WAY Bar 18 1 fun size bar Candies, M&M MARS, MARS MILKY WAY Bar 61 1 bar (2.15 oz) 2.75 Page 4 of 26

5 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) Candies, M&M MARS, STARBURST Fruit Chews 5 1 piece Candies, marshmallows 50 1 cup Candies, milk chocolate 44 1 bar (1.55 oz) Candies, milk chocolate coated peanuts pieces Candies, milk chocolate coated raisins pieces Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) Candies, NESTLE, BUTTERFINGER Bar 7 1 fun size bar Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) Candies, semisweet chocolate cup Candies, SPECIAL DARK Chocolate Bar miniature Candies, white chocolate cup Carambola, (starfruit), raw 91 1 fruit Carambola, (starfruit), raw cup Carbonated beverage, club soda fl oz Carbonated beverage, cola, contains caffeine fl oz Carbonated beverage, ginger ale fl oz Carbonated beverage, grape soda fl oz Carbonated beverage, low calorie, cola or pepper-type, with fl oz 0.39 aspartame, contains caffeine Carbonated beverage, low calorie, other than cola or pepper, without fl oz 0.36 caffeine Carbonated beverage, orange fl oz Carbonated beverage, pepper-type, contains caffeine fl oz Carbonated beverage, root beer fl oz Carbonated beverage, SPRITE, lemon-lime, without caffeine fl oz Carob flour 8 1 tbsp Carrot juice, canned cup Carrots, baby, raw 10 1 medium Carrots, canned, regular pack, drained solids cup Carrots, cooked, boiled, drained, without salt cup Carrots, frozen, cooked, boiled, drained, without salt cup Carrots, raw 72 1 carrot Carrots, raw cup Catsup 15 1 tbsp Catsup 6 1 packet Cauliflower, cooked, boiled, drained, without salt cup Cauliflower, cooked, boiled, drained, without salt 54 3 flowerets Cauliflower, frozen, cooked, boiled, drained, without salt cup Cauliflower, raw cup Cauliflower, raw 13 1 floweret Celery, cooked, boiled, drained, without salt cup Celery, cooked, boiled, drained, without salt stalk Celery, raw cup Celery, raw 40 1 stalk Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 30 3/4 cup 1.80 Page 5 of 26

6 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Cereals ready-to-eat, GENERAL MILLS, BASIC cup Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST 30 3/4 cup 1.50 CRUNCH Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup Cereals ready-to-eat, GENERAL MILLS, KIX /3 cup Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, Rice CHEX /4 cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes /3 cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran 29 3/4 cup 2.90 Flakes Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI cup 5.56 WHEATS, bite size Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES /4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 30 3/4 cup 1.20 TREATS Cereal Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 27 3/4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, 51 1 cup 5.00 original Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with 26 3/4 cup 1.16 CRUNCHBERRIES Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT 27 3/4 cup 1.87 BUTTER CRUNCH Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 50 1/2 cup 3.98 Page 6 of 26

7 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with 51 1/2 cup 5.26 oats, honey, and raisins Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup Cereals ready-to-eat, rice, puffed, fortified 14 1 cup Cereals ready-to-eat, wheat germ, toasted, plain tbsp Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits Cereals, corn grits, white, regular and quick, enriched, cooked with cup 3.44 water, without salt Cereals, corn grits, yellow, regular and quick, enriched, cooked with cup 3.44 water, without salt Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water packet Cereals, CREAM OF WHEAT, quick, cooked with water, without salt cup Cereals, CREAM OF WHEAT, regular, cooked with water, without cup 3.79 salt Cereals, Malt-o-Meal, plain, prepared with water, without salt 268 1serving (3 T dry cereal plu Cereals, oats, instant, fortified, plain, prepared with water packet Cereals, oats, regular and quick and instant, unenriched, cooked with cup 6.08 water, without salt Cereals, QUAKER, corn grits, instant, plain, prepared with water packet Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared packet 3.69 with boiling water Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared packet 2.71 with boiling water Cereals, WHEATENA, cooked with water cup Cheese food, pasteurized process, american, without di sodium oz 5.22 phosphate Cheese sauce, prepared from recipe cup Cheese spread, pasteurized process, american, without di sodium oz 4.65 phosphate Cheese, blue oz Cheese, camembert 38 1 wedge Cheese, cheddar oz Cheese, cottage, creamed, large or small curd cup Cheese, cottage, creamed, with fruit cup Cheese, cottage, lowfat, 1% milkfat cup Cheese, cottage, lowfat, 2% milkfat cup Cheese, cottage, nonfat, uncreamed, dry, large or small curd cup Cheese, cream tbsp Cheese, cream, fat free tbsp Cheese, feta oz Cheese, low fat, cheddar or colby oz Cheese, mozzarella, part skim milk, low moisture oz Cheese, mozzarella, whole milk oz Cheese, muenster oz Cheese, neufchatel oz Cheese, parmesan, grated 5 1 tbsp Cheese, pasteurized process, american, with di sodium phosphate oz Cheese, pasteurized process, swiss, with di sodium phosphate oz Cheese, provolone oz Cheese, ricotta, part skim milk cup Page 7 of 26

8 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Cheese, ricotta, whole milk cup Cheese, swiss oz Cheesecake commercially prepared 80 1 piece Cherries, sour, red, canned, water pack, solids and liquids (includes cup 1.88 USDA commodity red tart cherries, canned) Cherries, sweet, raw cherries Chicken pot pie, frozen entree small pie Chicken roll, light meat slices Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 72 1 drumstick batter Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick flour Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick Chicken, broilers or fryers, giblets, cooked, simmered cup Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing Chicken, canned, meat only, with broth oz Chicken, liver, all classes, cooked, simmered liver Chicken, stewing, meat only, cooked, stewed cup Chickpeas (garbanzo beans, bengal gram), mature seeds, canned cup Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, cup boiled, without salt Chili con carne with beans, canned entree cup Chives, raw 3 1 tbsp Chocolate syrup tbsp Chocolate-flavor beverage mix for milk, powder, without added heaping tsp 0.71 nutrients Chocolate-flavor beverage mix, powder, prepared with whole milk cup Cocoa mix, no sugar added, powder 15 1/2 oz envelope Cocoa mix, powder heaping tsp Cocoa mix, powder, prepared with water serving Cocoa mix, with aspartame, powder, prepared from item serving Cocoa, dry powder, unsweetened tbsp Coffee, brewed from grounds, prepared with tap water fl oz Coffee, brewed, espresso, restaurant-prepared 60 2 fl oz Coffee, instant, regular, prepared with water fl oz Coffeecake, cinnamon with crumb topping, commercially prepared, 63 1 piece 4.28 enriched Coleslaw, home-prepared cup Collards, cooked, boiled, drained, without salt cup Collards, frozen, chopped, cooked, boiled, drained, without salt cup Cookies, brownies, commercially prepared 56 1 brownie Cookies, brownies, dry mix, special dietary, prepared 22 1 brownie Cookies, butter, commercially prepared, enriched 5 1 cookie 0.31 Page 8 of 26

9 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Cookies, chocolate chip, commercially prepared, reg, higher fat, 10 1 cookie 0.55 enriched Cookies, chocolate chip, commercially prepared, regular, lower fat 10 1 cookie Cookies, chocolate chip, prepared from recipe, made with margarine 16 1 cookie Cookies, chocolate chip, refrigerated dough, baked 26 1 cookie Cookies, chocolate sandwich, with creme filling, regular 10 1 cookie Cookies, fig bars 16 1 cookie Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup Cookies, graham crackers, plain or honey (includes cinnamon) 14 2 squares Cookies, molasses 32 1 cookie, large (3-1/2" to 4" Cookies, molasses 15 1 cookie, medium Cookies, oatmeal, commercially prepared, fat-free 11 1 cookie Cookies, oatmeal, commercially prepared, regular 25 1 cookie Cookies, oatmeal, commercially prepared, soft-type 15 1 cookie Cookies, oatmeal, prepared from recipe, with raisins 15 1 cookie Cookies, peanut butter, commercially prepared, regular 15 1 cookie Cookies, peanut butter, prepared from recipe 20 1 cookie Cookies, shortbread, commercially prepared, pecan 14 1 cookie Cookies, shortbread, commercially prepared, plain 8 1 cookie Cookies, sugar, commercially prepared, regular (includes vanilla) 15 1 cookie Cookies, sugar, prepared from recipe, made with margarine 14 1 cookie Cookies, sugar, refrigerated dough, baked 15 1 cookie Cookies, vanilla sandwich with creme filling 15 1 cookie Cookies, vanilla sandwich with creme filling 10 1 cookie Cookies, vanilla wafers, lower fat 4 1 cookie Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear Corn, sweet, yellow, canned, cream style, regular pack cup Corn, sweet, yellow, canned, vacuum pack, regular pack cup Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, cup 4.18 without salt Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, 63 1 ear 1.96 without salt Cornmeal, degermed, enriched, yellow cup Cornmeal, self-rising, degermed, enriched, yellow cup Cornmeal, whole-grain, yellow cup Cornstarch tbsp Couscous, cooked cup Couscous, dry cup Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, cup 5.23 without salt Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, cup without salt Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup canned, plain Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup cooked, boiled, without salt Crackers, cheese, regular crackers Crackers, cheese, sandwich-type with peanut butter filling 7 1 sandwich Crackers, matzo, plain matzo Crackers, melba toast, plain 20 4 pieces 2.42 Page 9 of 26

10 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Crackers, rye, wafers, plain 11 1 wafer Crackers, saltines (includes oyster, soda, soup) 12 4 crackers Crackers, standard snack-type, regular 12 4 crackers Crackers, standard snack-type, sandwich, with cheese filling 7 1 sandwich Crackers, wheat, regular 8 4 crackers Crackers, whole-wheat 16 4 crackers Cranberry juice cocktail, bottled fl oz Cranberry sauce, canned, sweetened 57 1 slice Cream substitute, liquid, with hydrogenated vegetable oil and soy 15 1 tbsp 0.15 protein Cream substitute, powdered 2 1 tsp Cream, fluid, half and half 15 1 tbsp Cream, fluid, heavy whipping 15 1 tbsp Cream, fluid, light (coffee cream or table cream) 15 1 tbsp Cream, fluid, light whipping 15 1 tbsp Cream, sour, cultured 12 1 tbsp Cream, sour, reduced fat, cultured 15 1 tbsp Cream, whipped, cream topping, pressurized 3 1 tbsp Croissants, butter 57 1 croissant Croutons, seasoned 40 1 cup Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz Crustaceans, crab, blue, canned cup Crustaceans, crab, blue, cooked, moist heat 85 3 oz Crustaceans, crab, blue, crab cakes 60 1 cake Crustaceans, lobster, northern, cooked, moist heat 85 3 oz Crustaceans, shrimp, mixed species, canned oz Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz Cucumber, peeled, raw cup Cucumber, peeled, raw large Cucumber, with peel, raw large Cucumber, with peel, raw cup Dandelion greens, cooked, boiled, drained, without salt cup Danish pastry, cheese 71 1 danish Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, 71 1 danish 3.83 raspberry, strawberry) Dates, deglet noor cup Dates, deglet noor dates Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 4 1 tbsp Dessert topping, pressurized 4 1 tbsp Dessert topping, semi solid, frozen 4 1 tbsp Dill weed, fresh 1 5 sprigs Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 14 1 hole Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 13 1 hole Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium Duck, domesticated, meat only, cooked, roasted 221 1/2 duck Eclairs, custard-filled with chocolate glaze, prepared from recipe eclair 6.40 Page 10 of 26

11 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Egg substitute, liquid /4 cup Egg, white, raw, fresh large Egg, whole, cooked, fried 46 1 large Egg, whole, cooked, hard-boiled 50 1 large Egg, whole, cooked, poached 50 1 large Egg, whole, cooked, scrambled 61 1 large Egg, whole, raw, fresh 50 1 large Egg, whole, raw, fresh 44 1 medium Egg, whole, raw, fresh 58 1 extra large Egg, yolk, raw, fresh large Eggnog cup Eggplant, cooked, boiled, drained, without salt 99 1 cup Endive, raw 50 1 cup English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin English muffins, plain, toasted, enriched, with calcium propionate 52 1 muffin 5.37 (includes sourdough) Entrees, fish fillet, battered or breaded, and fried 91 1 fillet Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust slice Fast Foods, biscuit, with egg and sausage biscuit Fast foods, burrito, with beans and cheese 93 1 burrito Fast foods, burrito, with beans and meat burrito Fast foods, cheeseburger, large, single patty, with condiments and sandwich vegetables Fast foods, cheeseburger, regular, double patty and bun, plain sandwich Fast foods, cheeseburger, regular, double patty, plain sandwich Fast foods, cheeseburger, regular, double patty, with condiments and sandwich vegetables Fast foods, cheeseburger, regular, single patty, with condiments sandwich Fast foods, chicken fillet sandwich, plain sandwich Fast foods, chicken, breaded and fried, boneless pieces, plain pieces Fast foods, chili con carne cup Fast foods, chimichanga, with beef chimichanga Fast foods, clams, breaded and fried 115 3/4 cup Fast foods, coleslaw 99 3/4 cup Fast foods, croissant, with egg, cheese, and bacon croissant Fast foods, danish pastry, cheese 91 1 pastry Fast foods, danish pastry, fruit 94 1 pastry Fast foods, enchilada, with cheese enchilada Fast foods, english muffin, with egg, cheese, and canadian bacon muffin Fast foods, fish sandwich, with tartar sauce and cheese sandwich Fast foods, french toast sticks sticks Fast foods, frijoles with cheese cup Fast foods, hamburger, large, double patty, with condiments and sandwich vegetables Fast foods, hamburger, regular, double patty, with condiments sandwich Fast foods, hamburger, regular, single patty, with condiments sandwich Fast foods, hotdog, plain 98 1 sandwich Fast foods, hotdog, with chili sandwich Fast foods, hotdog, with corn flour coating (corndog) corn dog Fast foods, hush puppies 78 5 pieces 4.88 Page 11 of 26

12 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Fast foods, ice milk, vanilla, soft-serve, with cone cone Fast foods, nachos, with cheese nachos Fast foods, onion rings, breaded and fried rings Fast foods, pancakes with butter and syrup pancakes Fast foods, potato, french fried in vegetable oil 85 1 small Fast foods, potato, french fried in vegetable oil large Fast foods, potato, french fried in vegetable oil medium Fast foods, potato, mashed 80 1/3 cup Fast foods, potatoes, hashed brown 72 1/2 cup Fast foods, roast beef sandwich, plain sandwich Fast foods, salad, vegetable, tossed, without dressing, with cheese and /2 cups 8.77 egg Fast foods, salad, vegetable, tossed, without dressing, with chicken /2 cups Fast foods, shrimp, breaded and fried shrimp Fast foods, submarine sandwich, with cold cuts sandwich, 6" roll Fast foods, submarine sandwich, with roast beef sandwich, 6" roll Fast foods, submarine sandwich, with tuna salad sandwich, 6" roll Fast foods, sundae, hot fudge sundae Fast foods, taco large Fast foods, taco small Fast foods, taco salad /2 cups Fast foods, tostada, with beans, beef, and cheese tostada Figs, dried, uncooked 38 2 figs Fish, catfish, channel, cooked, breaded and fried 85 3 oz Fish, cod, Atlantic, canned, solids and liquid 85 3 oz Fish, cod, Pacific, cooked, dry heat 85 3 oz Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") Fish, fish portions and sticks, frozen, preheated 28 1 stick (4" x 1" x 1/2") Fish, flatfish (flounder and sole species), cooked, dry heat fillet Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz Fish, haddock, cooked, dry heat fillet Fish, haddock, cooked, dry heat 85 3 oz Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz Fish, herring, Atlantic, pickled oz Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz Fish, pollock, walleye, cooked, dry heat 85 3 oz Fish, pollock, walleye, cooked, dry heat 60 1 fillet Fish, rockfish, Pacific, mixed species, cooked, dry heat fillet Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz Fish, roughy, orange, cooked, dry heat 85 3 oz Fish, salmon, chinook, smoked oz Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet Fish, salmon, sockeye, cooked, dry heat 85 3 oz Fish, sardine, Atlantic, canned in oil, drained solids with bone oz Fish, swordfish, cooked, dry heat piece Fish, swordfish, cooked, dry heat 85 3 oz Page 12 of 26

13 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz Fish, tuna salad cup Fish, tuna, light, canned in oil, drained solids oz Fish, tuna, light, canned in water, drained solids 85 3 oz Fish, tuna, white, canned in water, drained solids 85 3 oz Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz Frankfurter, beef 45 1 frank Frankfurter, beef and pork 45 1 frank Frankfurter, chicken 45 1 frank French toast, frozen, ready-to-heat 59 1 slice French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice Frostings, chocolate, creamy, ready-to-eat 38 1/12 package Frostings, vanilla, creamy, ready-to-eat 38 1/12 package Frozen novelties, fruit and juice bars 77 1 bar (2.5 fl oz) Frozen novelties, ice type, italian, restaurant-prepared 116 1/2 cup Frozen novelties, ice type, pop 59 1 bar (2 fl oz) Frozen yogurts, chocolate, soft-serve 72 1/2 cup Frozen yogurts, vanilla, soft-serve 72 1/2 cup Fruit butters, apple 17 1 tbsp Fruit cocktail, (peach and pineapple and pear and grape and cherry), cup 0.97 canned, heavy syrup, solids and liquids Fruit cocktail, (peach and pineapple and pear and grape and cherry), cup 1.09 canned, juice pack, solids and liquids Fruit punch drink, with added nutrients, canned fl oz Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and cup 3.55 grape and boysenberry), frozen, sweetened Garlic, raw 3 1 clove Gelatin desserts, dry mix, prepared with water 135 1/2 cup Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared 117 1/2 cup 0.97 with water Grape drink, canned fl oz Grape juice, canned or bottled, unsweetened, without added vitamin C cup Grape juice, frozen concentrate, sweetened, diluted with 3 volume cup 0.48 water, with added vitamin C Grape juice, frozen concentrate, sweetened, undiluted, with added fl-oz can 1.40 vitamin C Grapefruit juice, pink, raw cup Grapefruit juice, white, canned, sweetened cup Grapefruit juice, white, canned, unsweetened cup Grapefruit juice, white, frozen concentrate, unsweetened, diluted with cup volume water Grapefruit juice, white, frozen concentrate, unsweetened, undiluted fl-oz can Grapefruit juice, white, raw cup Grapefruit, raw, pink and red, all areas 123 1/2 grapefruit Grapefruit, raw, white, all areas 118 1/2 grapefruit Grapefruit, sections, canned, light syrup pack, solids and liquids cup Grapes, red or green (european type varieties, such as, Thompson grapes 0.36 seedless), raw Grapes, red or green (european type varieties, such as, Thompson cup 1.15 seedless), raw Gravy, beef, canned /4 cup Gravy, chicken, canned /4 cup 1.15 Page 13 of 26

14 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Gravy, mushroom, canned /4 cup Gravy, NESTLE, CHEF-MATE Country Sausage Gravy, ready-toserve 62 1/4 cup Gravy, turkey, canned /4 cup Ham, chopped, not canned 21 2 slices Ham, sliced, extra lean slices Ham, sliced, regular (approximately 11% fat) slices HEALTHY CHOICE Beef Macaroni, frozen entree package Hearts of palm, canned 33 1 piece Honey 21 1 tbsp Horseradish, prepared 5 1 tsp Hummus, commercial 14 1 tbsp Ice creams, chocolate 66 1/2 cup Ice creams, french vanilla, soft-serve 86 1/2 cup Ice creams, vanilla 66 1/2 cup Ice creams, vanilla, light 66 1/2 cup Ice creams, vanilla, rich 74 1/2 cup Jams and preserves 20 1 tbsp Jellies 19 1 tbsp Jerusalem-artichokes, raw cup Kale, cooked, boiled, drained, without salt cup Kale, frozen, cooked, boiled, drained, without salt cup KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium Kohlrabi, cooked, boiled, drained, without salt cup Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, 85 3 oz trimmed to 1/4" fat, choice, cooked, roasted Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 85 3 oz trimmed to 1/4" fat, choice, cooked, roasted Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, 85 3 oz choice, cooked, broiled Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz cooked, broiled Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, 85 3 oz choice, cooked, roasted Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz cooked, roasted Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" 85 3 oz fat, choice, cooked, braised Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" 85 3 oz fat, choice, cooked, braised Lard tbsp Leavening agents, baking powder, double-acting, sodium aluminum tsp 0.00 sulfate Leavening agents, baking powder, double-acting, straight phosphate tsp Leavening agents, baking powder, low-sodium 5 1 tsp Leavening agents, baking soda tsp Leavening agents, cream of tartar 3 1 tsp Leavening agents, yeast, baker's, active dry 7 1 pkg Leavening agents, yeast, baker's, active dry 4 1 tsp Leavening agents, yeast, baker's, compressed 17 1 cake Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt cup 0.84 Page 14 of 26

15 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Lemon juice, canned or bottled cup Lemon juice, canned or bottled tbsp Lemon juice, raw 47 juice of 1 lemon Lemonade, frozen concentrate, white, prepared with water fl oz Lemonade, low calorie, with aspartame, powder, prepared with water fl oz Lemonade-flavor drink, powder, prepared with water fl oz Lemons, raw, without peel 58 1 lemon Lentils, mature seeds, cooked, boiled, without salt cup Lettuce, butterhead (includes boston and bibb types), raw medium leaf Lettuce, butterhead (includes boston and bibb types), raw head Lettuce, cos or romaine, raw 10 1 leaf Lettuce, cos or romaine, raw 56 1 cup Lettuce, green leaf, raw 10 1 leaf Lettuce, green leaf, raw 56 1 cup Lettuce, iceberg (includes crisphead types), raw 8 1 medium Lettuce, iceberg (includes crisphead types), raw 55 1 cup Lettuce, iceberg (includes crisphead types), raw head Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, cup without salt Lima beans, immature seeds, frozen, fordhook, cooked, boiled, cup drained, without salt Lima beans, large, mature seeds, canned cup Lima beans, large, mature seeds, cooked, boiled, without salt cup Lime juice, canned or bottled, unsweetened tbsp Lime juice, canned or bottled, unsweetened cup Lime juice, raw 38 juice of 1 lime Macaroni and Cheese, canned entree cup Macaroni, cooked, enriched cup Malted drink mix, chocolate, with added nutrients, powder 21 3 heaping tsp Malted drink mix, chocolate, with added nutrients, powder, prepared cup 8.90 with whole milk Malted drink mix, natural, with added nutrients, powder heaping tsp Malted drink mix, natural, with added nutrients, powder, prepared with cup 9.73 whole milk Mangos, raw mango Mangos, raw cup Margarine, regular, tub, composite, 80% fat, with salt tbsp Margarine, regular, unspecified oils, with salt added tbsp Margarine, vegetable oil spread, 60% fat, stick tbsp Margarine, vegetable oil spread, 60% fat, stick tsp Margarine, vegetable oil spread, 60% fat, tub/bottle tsp Margarine-butter blend, 60% corn oil margarine and 40% butter tbsp Margarine-like spread, (approximately 40% fat), unspecified oils tsp Melons, cantaloupe, raw 69 1/8 melon Melons, cantaloupe, raw cup Melons, honeydew, raw cup Melons, honeydew, raw 160 1/8 melon Milk shakes, thick chocolate fl oz Milk shakes, thick vanilla fl oz Milk, buttermilk, dried tbsp 2.23 Page 15 of 26

16 Protein ( g ) Content of Selected Foods per Common, sorted alphabetically NDB_No Description Weight (g) Common Milk, buttermilk, fluid, cultured, lowfat cup Milk, canned, condensed, sweetened cup Milk, canned, evaporated, nonfat cup Milk, canned, evaporated, without added vitamin A cup Milk, chocolate, fluid, commercial, lowfat cup Milk, chocolate, fluid, commercial, reduced fat cup Milk, chocolate, fluid, commercial, whole cup Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A cup Milk, nonfat, fluid, with added vitamin A (fat free or skim) cup Milk, reduced fat, fluid, 2% milkfat, with added vitamin A cup Milk, whole, 3.25% milkfat cup Miso cup Mollusks, clam, mixed species, canned, drained solids 85 3 oz Mollusks, clam, mixed species, raw 85 3 oz Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz Mollusks, oyster, eastern, wild, raw 84 6 medium Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large Muffins, blueberry, commercially prepared 57 1 muffin Muffins, blueberry, prepared from recipe, made with low fat (2%) milk 57 1 muffin Muffins, corn, commercially prepared 57 1 muffin Muffins, corn, dry mix, prepared 50 1 muffin Muffins, oat bran 57 1 muffin Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin Mung beans, mature seeds, sprouted, cooked, boiled, drained, without cup 2.52 salt Mung beans, mature seeds, sprouted, raw cup Mushrooms, canned, drained solids cup Mushrooms, cooked, boiled, drained, without salt cup Mushrooms, raw 70 1 cup Mushrooms, shiitake, cooked, without salt cup Mushrooms, shiitake, dried mushroom Mustard greens, cooked, boiled, drained, without salt cup Mustard, prepared, yellow 5 1 tsp or 1 packet NABISCO, NABISCO SNACKWELL'S Fat Free Devil's Food Cookie 16 1 cookie 0.80 Cakes Nectarines, raw nectarine Noodles, chinese, chow mein 45 1 cup Noodles, egg, cooked, enriched cup Noodles, egg, spinach, cooked, enriched cup Nuts, almonds oz (24 nuts) Nuts, brazilnuts, dried, unblanched oz (6-8 nuts) Nuts, cashew nuts, dry roasted, with salt added oz Nuts, cashew nuts, oil roasted, with salt added oz (18 nuts) Nuts, chestnuts, european, roasted cup Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup Nuts, coconut meat, raw 45 1 piece Nuts, hazelnuts or filberts oz Nuts, macadamia nuts, dry roasted, with salt added oz (10-12 nuts) 2.21 Page 16 of 26