USDA National Nutrient Database for Standard Reference, Release 20

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1 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Duck, domesticated, meat only, cooked, roasted 221 1/2 duck Chicken, stewing, meat only, cooked, stewed cup Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet Turkey, all classes, meat only, cooked, roasted cup Turkey, all classes, neck, meat only, cooked, simmered neck Chicken, broilers or fryers, giblets, cooked, simmered cup Fish, haddock, cooked, dry heat fillet Fish, rockfish, Pacific, mixed species, cooked, dry heat fillet Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast Fast foods, hamburger; double, large patty; with condiments and sandwich vegetables Fish, tuna salad cup Fast foods, hamburger; double, regular patty; with condiments sandwich Fast foods, taco large Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast Cheese, cottage, lowfat, 2% milkfat cup Chicken, canned, meat only, with broth oz Fast foods, cheeseburger; single, large patty; with condiments and sandwich bacon Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz Fish, flatfish (flounder and sole species), cooked, dry heat fillet Turkey, all classes, giblets, cooked, simmered, some giblet fat cup Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" 85 3 oz fat, choice, cooked, braised Fast foods, submarine sandwich, with tuna salad sandwich, 6" roll Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all 85 3 oz grades, cooked, braised Fast foods, submarine sandwich, with roast beef sandwich, 6" roll Soybeans, mature cooked, boiled, without salt cup Cheese, ricotta, part skim milk cup Cheese, cottage, lowfat, 1% milkfat cup Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz all grades, cooked, braised Crustaceans, crab, blue, canned cup Cheese, ricotta, whole milk cup Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz cooked, pan-fried Fish, swordfish, cooked, dry heat piece Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast Fast foods, cheeseburger; double, regular patty; plain sandwich Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all 85 3 oz grades, cooked, braised Cheese, cottage, creamed, large or small curd cup Fast foods, hamburger; single, large patty; with condiments and sandwich vegetables Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" 85 3 oz fat, choice, cooked, braised Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz cooked, broiled Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz Page 1 of 25

2 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz cooked, pan-fried Fast foods, cheeseburger; single, large patty; with condiments and sandwich vegetables Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all 85 3 oz grades, cooked, roasted Turkey, all classes, light meat, cooked, roasted 84 3 oz Cheese sauce, prepared from recipe cup Cheese, cottage, nonfat, uncreamed, dry, large or small curd cup Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, 85 3 oz cooked, broiled Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz Fish, tuna, light, canned in oil, drained solids oz Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz Fast foods, chili con carne cup Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, 85 3 oz cooked, roasted Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz Fast foods, cheeseburger, regular, double patty and bun, plain sandwich Milk, canned, condensed, sweetened cup Cheese, cottage, creamed, with fruit cup Fast foods, chicken fillet sandwich, plain sandwich Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz all grades, cooked, roasted Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 85 3 oz trimmed to 1/4" fat, choice, cooked, roasted Turkey, all classes, dark meat, cooked, roasted 84 3 oz Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, 85 3 oz braised Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, 85 3 oz cooked, roasted Fish, salmon, sockeye, cooked, dry heat 85 3 oz Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, 85 3 oz all grades, cooked, roasted Beef, cured, corned beef, canned oz Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, 85 3 oz cooked, broiled Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz cooked, broiled Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, 85 3 oz braised Poultry food products, ground turkey, cooked 82 1 patty Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, 85 3 oz choice, cooked, braised Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz cooked, roasted Soybeans, green, cooked, boiled, drained, without salt cup Couscous, dry cup Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz Fast foods, submarine sandwich, with cold cuts sandwich, 6" roll Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz Page 2 of 25

3 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz Mollusks, clam, mixed species, canned, drained solids 85 3 oz Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, 85 3 oz trimmed to 1/4" fat, choice, cooked, roasted Fish, tuna, light, canned in water, drained solids 85 3 oz Fish, swordfish, cooked, dry heat 85 3 oz Fast foods, roast beef sandwich, plain sandwich Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, 85 3 oz choice, cooked, broiled Pork, cured, ham, whole, separable lean only, roasted 85 3 oz Fast foods, cheeseburger; double, regular patty, with condiments and sandwich vegetables WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" cup Crumbles Fish, sardine, Atlantic, canned in oil, drained solids with bone oz Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds cup Fast foods, taco small Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz Fast foods, fish sandwich, with tartar sauce and cheese sandwich Fish, haddock, cooked, dry heat 85 3 oz Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz Veal, rib, separable lean and fat, cooked, roasted 85 3 oz Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz Fish, tuna, white, canned in water, drained solids 85 3 oz Fast Foods, biscuit, with egg and sausage biscuit Fish, pollock, walleye, cooked, dry heat 85 3 oz Barley, pearled, raw cup Fast foods, chimichanga, with beef chimichanga Fish, cod, Pacific, cooked, dry heat 85 3 oz Fish, cod, Atlantic, canned, solids and liquid 85 3 oz Milk, canned, evaporated, nonfat cup Fish, roughy, orange, cooked, dry heat 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 Beans, white, mature seeds, canned cup Fast foods, shrimp, breaded and fried shrimp Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh Fast foods, english muffin, with egg, cheese, and canadian bacon muffin Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted oz Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, 85 3 oz choice, cooked, roasted Lentils, mature seeds, cooked, boiled, without salt cup Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz Beans, baked, canned, with franks cup Fast foods, salad, vegetable, tossed, without dressing, with chicken /2 cups Crustaceans, lobster, northern, cooked, moist heat 85 3 oz Snacks, pork skins, plain oz Crustaceans, shrimp, mixed species, canned oz Page 3 of 25

4 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Bulgur, dry cup Crustaceans, crab, blue, cooked, moist heat 85 3 oz Milk, canned, evaporated, without added vitamin A cup Bread crumbs, dry, grated, seasoned cup Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large Fast foods, hotdog, with corn flour coating (corndog) corn dog Fast foods, chicken, breaded and fried, boneless pieces, plain pieces Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz Wheat flour, whole-grain cup Wheat flour, white, bread, enriched cup Peas, split, mature seeds, cooked, boiled, without salt cup Oat bran, raw 94 1 cup Fast foods, croissant, with egg, cheese, and bacon croissant Fast foods, tostada, with beans, beef, and cheese tostada Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 72 1 drumstick batter Chili con carne with beans, canned entree cup Fish, salmon, chinook, smoked oz Fast foods, cheeseburger; single, regular patty; plain sandwich Beans, pinto, mature seeds, cooked, boiled, without salt cup Fish, catfish, channel, cooked, breaded and fried 85 3 oz Beans, kidney, red, mature seeds, cooked, boiled, without salt cup Fast foods, cheeseburger; single, regular patty, with condiments sandwich Beans, black, mature seeds, cooked, boiled, without salt cup Buckwheat flour, whole-groat cup Rice, white, long-grain, parboiled, enriched, dry cup Beans, navy, mature seeds, cooked, boiled, without salt cup Beans, great northern, mature seeds, cooked, boiled, without salt cup Lima beans, large, mature seeds, cooked, boiled, without salt cup Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, cup boiled, without salt Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, cup without salt Spaghetti with meat sauce, frozen entree package Beef Macaroni, frozen entree package Fish, pollock, walleye, cooked, dry heat 60 1 fillet Fast foods, hamburger; single, regular patty; with condiments sandwich WORTHINGTON FOODS, MORNINGSTAR FARMS Grillers 85 1 patty Vegan Burgers, frozen Refried beans, canned (includes USDA commodity) cup Fast foods, hotdog, with chili sandwich Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh Beans, kidney, red, mature seeds, canned cup Beans, baked, canned, with pork and sweet sauce cup Entrees, fish fillet, battered or breaded, and fried 91 1 fillet Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup cooked, boiled, without salt Fast foods, taco salad /2 cups Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick flour Rice, white, long-grain, regular, raw, enriched cup Page 4 of 25

5 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust slice Chicken pot pie, frozen entree small pie Beans, baked, canned, with pork and tomato sauce cup Yogurt, plain, skim milk, 13 grams protein per 8 ounce oz container Wheat flour, white, all-purpose, enriched, bleached cup Fast foods, clams, breaded and fried 115 3/4 cup Soup, bean with ham, canned, chunky, ready-to-serve, commercial cup Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick Potatoes, au gratin, home-prepared from recipe using butter cup Salami, cooked, beef and pork slices Wheat flour, white, all-purpose, self-rising, enriched cup Soup, chicken vegetable, chunky, canned, ready-to-serve cup Crustaceans, crab, blue, crab cakes 60 1 cake Milk shakes, thick vanilla fl oz Fish, herring, Atlantic, pickled oz Beans, baked, canned, plain or vegetarian cup Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, cup without salt Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet Yogurt, plain, low fat, 12 grams protein per 8 ounce oz container Lima beans, large, mature seeds, canned cup Chickpeas (garbanzo beans, bengal gram), mature seeds, canned cup Cornmeal, self-rising, degermed, enriched, yellow cup Pie crust, standard-type, prepared from recipe, baked pie shell Beef stew, canned entree cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup canned, plain Fast foods, frijoles with cheese cup Shake, fast food, chocolate fl oz Tomato products, canned, paste, without salt added cup Pork, cured, canadian-style bacon, grilled slices Fast foods, burrito, with beans and meat burrito Wheat flour, white, cake, enriched cup Shake, fast food, vanilla fl oz Pasta with meatballs in tomato sauce, canned entree cup Mollusks, clam, mixed species, raw 85 3 oz Spinach souffle cup Frybread, made with lard (Navajo) /2" bread Ham, sliced, extra lean slices Fast foods, hotdog, plain 98 1 sandwich Fast foods, french toast with butter slices Lima beans, immature seeds, frozen, fordhook, cooked, boiled, cup drained, without salt Pie crust, cookie-type, prepared from recipe, graham cracker, baked pie shell Cornmeal, degermed, enriched, yellow cup Candies, white chocolate cup Yogurt, fruit, low fat, 10 grams protein per 8 ounce oz container Cornmeal, whole-grain, yellow cup Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing Malted drink mix, natural, with added nutrients, powder, prepared with whole milk cup 9.73 Page 5 of 25

6 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Eggnog cup Fast foods, enchilada, with cheese enchilada Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large Sauce, homemade, white, medium cup Chicken roll, light meat slices Bagels, egg 89 4" bagel Ham, sliced, regular (approximately 11% fat) slices Seeds, pumpkin and squash seed kernels, roasted, with salt added oz (142 seeds) Milk shakes, thick chocolate fl oz Fast foods, nachos, with cheese nachos Turkey patties, breaded, battered, fried 64 1 patty Bagels, plain, enriched, with calcium propionate (includes onion, 89 4" bagel 8.92 poppy, sesame) Pizza, meat and vegetable topping, regular crust, frozen, cooked 79 1 serving Malted drink mix, chocolate, with added nutrients, powder, prepared cup 8.90 with whole milk Snacks, trail mix, tropical cup Beef, cured, dried oz Fast foods, salad, vegetable, tossed, without dressing, with cheese and /2 cups 8.77 egg Bagels, cinnamon-raisin 89 4" bagel Bologna, beef and pork slices Chocolate-flavor beverage mix, powder, prepared with whole milk cup Macaroni and Cheese, canned entree cup Fast foods, french toast sticks sticks Turkey and gravy, frozen oz package Fast foods, pancakes with butter and syrup pancakes Milk, nonfat, fluid, with added vitamin A (fat free or skim) cup Peas, green, frozen, cooked, boiled, drained, without salt cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A cup Braunschweiger (a liver sausage), pork slices Spaghetti, cooked, enriched, without added salt cup Macaroni, cooked, enriched cup Milk, buttermilk, fluid, cultured, lowfat cup Milk, chocolate, fluid, commercial, lowfat cup Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup Noodles, egg, spinach, cooked, enriched cup Milk, reduced fat, fluid, 2% milkfat, with added vitamin A cup Miso cup Soup, clam chowder, new england, canned, prepared with equal cup 8.04 volume low fat (2%) milk Soymilk, original and vanilla, unfortified cup Soup, pea, green, canned, prepared with equal volume water cup Peanuts, all types, oil-roasted, with salt oz Milk, chocolate, fluid, commercial, whole cup Yogurt, plain, whole milk, 8 grams protein per 8 ounce oz container Tofu, soft, prepared with calcium sulfate and magnesium chloride piece 7.86 (nigari) Milk, whole, 3.25% milkfat cup Soup, chunky chicken noodle, canned, ready-to-serve cup Cheese, swiss oz 7.63 Page 6 of 25

7 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt cup Fast foods, burrito, with beans and cheese 93 1 burrito Egg substitute, liquid /4 cup Bagels, egg /2" bagel Cheese, camembert 38 1 wedge Peas, green, canned, regular pack, drained solids cup Milk, chocolate, fluid, commercial, reduced fat cup Soup, cream of chicken, canned, prepared with equal volume milk cup Spaghetti, whole-wheat, cooked cup Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz Cheese, mozzarella, part skim milk, low moisture oz Egg, whole, raw, fresh 58 1 extra large Soup, bean with pork, canned, prepared with equal volume water cup Noodles, egg, cooked, enriched cup Cheese, provolone oz Bagels, plain, enriched, with calcium propionate (includes onion, /2" bagel 7.11 poppy, sesame) Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit Cheese, cheddar oz Candies, semisweet chocolate cup Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices Potatoes, scalloped, home-prepared with butter cup Oat bran, cooked cup Cheese, pasteurized process, swiss, with di sodium phosphate oz Frankfurter, chicken 45 1 frank Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup Pie, pumpkin, prepared from recipe piece Bagels, cinnamon-raisin /2" bagel Cheese, low fat, cheddar or colby oz Egg, whole, cooked, scrambled 61 1 large Peanuts, all types, dry-roasted, with salt oz (approx 28) Peanuts, all types, dry-roasted, without salt oz (approx 28) Potato salad, home-prepared cup Cheese, muenster oz Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 6.63 (nigari) Snacks, beef jerky, chopped and formed large piece Wild rice, cooked cup Pizza, cheese topping, regular crust, frozen, cooked 63 1 serving Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz Eclairs, custard-filled with chocolate glaze, prepared from recipe eclair Fast foods, potato, french fried in vegetable oil large Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") Egg, whole, raw, fresh 50 1 large Egg, whole, cooked, hard-boiled 50 1 large Cheese, mozzarella, whole milk oz Cheese, pasteurized process, american, with di sodium phosphate oz Egg, whole, cooked, fried 46 1 large Egg, whole, cooked, poached 50 1 large Tostada with guacamole tostada 6.24 Page 7 of 25

8 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Snacks, pretzels, hard, plain, salted pretzels Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup Soup, tomato, canned, prepared with equal volume low fat (2%) milk cup Soup, cream of mushroom, canned, prepared with equal volume low cup 6.18 fat (2%) milk Pie, coconut custard, commercially prepared piece Cheese, blue oz Nuts, pistachio nuts, dry roasted, with salt added oz (47 nuts) Frybread, made with lard (Navajo) 90 5" bread Nuts, almonds oz (24 nuts) Spinach, canned, drained solids cup Pie, pecan, prepared from recipe piece Couscous, cooked cup Cereals, oats, regular and quick and instant, unenriched, cooked with cup 5.94 water (includes boiling and microwaving), without salt Waffles, plain, prepared from recipe 75 1 waffle Mollusks, oyster, eastern, wild, raw 84 6 medium Fast foods, danish pastry, cheese 91 1 pastry Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup Broccoli, frozen, chopped, cooked, boiled, drained, without salt cup Danish pastry, cheese 71 1 danish Buckwheat groats, roasted, cooked cup Rolls, hard (includes kaiser) 57 1 roll Brussels sprouts, frozen, cooked, boiled, drained, without salt cup Fast foods, sundae, hot fudge sundae Potatoes, au gratin, dry mix, prepared with water, whole milk and cup 5.64 butter Bulgur, cooked cup Peas, edible-podded, frozen, cooked, boiled, drained, without salt cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI cup 5.56 WHEATS, bite size Pie crust, standard-type, frozen, ready-to-bake, baked pie shell Egg, whole, raw, fresh 44 1 medium Turnip greens, frozen, cooked, boiled, drained, without salt cup Seeds, sunflower seed kernels, dry roasted, with salt added oz Bread, pita, white, enriched /2" pita Soup, vegetable beef, canned, prepared with equal volume water cup English muffins, plain, toasted, enriched, with calcium propionate 52 1 muffin 5.37 (includes sourdough) Soup, beef broth, bouillon, consomme, prepared with equal volume cup 5.35 water Spinach, cooked, boiled, drained, without salt cup Asparagus, frozen, cooked, boiled, drained, without salt cup Soup, stock, fish, home-prepared cup Pork sausage, fresh, cooked 27 1 patty Candies, milk chocolate coated peanuts pieces Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup Peas, edible-podded, boiled, drained, without salt cup Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, cup 5.23 without salt Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits Cheese food, pasteurized process, american, without di sodium phosphate oz 5.22 Page 8 of 25

9 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Vegetables, mixed, frozen, cooked, boiled, drained, without salt cup Potatoes, scalloped, dry mix, prepared with water, whole milk and cup 5.19 butter Frankfurter, beef and pork 45 1 frank Rice, white, long-grain, parboiled, enriched, cooked cup Orange juice, frozen concentrate, unsweetened, undiluted fl-oz can Corn, sweet, yellow, canned, vacuum pack, regular pack cup Frankfurter, beef 45 1 frank English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin Pork sausage, fresh, cooked 26 2 links Potato, baked, flesh and skin, without salt potato Collards, frozen, chopped, cooked, boiled, drained, without salt cup Pie, cherry, prepared from recipe piece Fast foods, potato, french fried in vegetable oil medium Cake, chocolate, prepared from recipe without frosting 95 1 piece Rice, brown, long-grain, cooked cup Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, 51 1 cup 5.00 original Cake, white, prepared from recipe with coconut frosting piece Snacks, oriental mix, rice-based oz (about 1/4 cup) Nuts, mixed nuts, dry roasted, with peanuts, with salt added oz Fast foods, hush puppies 78 5 pieces Cereals, WHEATENA, cooked with water cup Artichokes, (globe or french), cooked, boiled, drained, without salt cup Lettuce, iceberg (includes crisphead types), raw head Pie, lemon meringue, prepared from recipe piece Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with 51 1/2 cup 4.80 oats, honey, and raisins Chicken, liver, all classes, cooked, simmered liver Nuts, cashew nuts, oil roasted, with salt added oz (18 nuts) Fast foods, danish pastry, fruit 94 1 pastry Nuts, mixed nuts, with peanuts, oil roasted, with salt added oz Soup, beef noodle, canned, prepared with equal volume water cup Potatoes, hashed brown, home-prepared cup Croissants, butter 57 1 croissant Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup Cheese spread, pasteurized process, american, without di sodium oz 4.65 phosphate Salami, dry or hard, pork, beef 20 2 slices Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) Potato pancakes 76 1 pancake Cake, sponge, prepared from recipe 63 1 piece Nuts, chestnuts, european, roasted cup Pie, pecan, commercially prepared piece Corn, sweet, yellow, canned, cream style, regular pack cup Raisins, seedless cup Sauce, pasta, spaghetti/marinara, ready-to-serve cup Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 4.42 Page 9 of 25

10 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal Cereal, 49 1 cup 4.41 Honey Nut Cheesecake commercially prepared 80 1 piece French toast, frozen, ready-to-heat 59 1 slice Dates, deglet noor cup Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece Nuts, cashew nuts, dry roasted, with salt added oz Bread, cornbread, dry mix, prepared 60 1 piece Croutons, seasoned 40 1 cup Nuts, walnuts, english oz (14 halves) Candies, MASTERFOODS USA, SNICKERS Bar 57 1 bar (2 oz) Coffeecake, cinnamon with crumb topping, commercially prepared, 63 1 piece 4.28 enriched Soup, minestrone, canned, prepared with equal volume water cup Pie, pumpkin, commercially prepared piece Rice, white, long-grain, regular, cooked cup Nuts, hazelnuts or filberts oz Sauce, cheese, ready-to-serve 63 1/4 cup Vegetables, mixed, canned, drained solids cup Sweet potato, canned, vacuum pack cup Biscuits, plain or buttermilk, prepared from recipe /2" biscuit Cereals, oats, instant, fortified, plain, prepared with water (boiling packet 4.19 water added or microwaved) Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, cup 4.18 without salt Potatoes, mashed, home-prepared, whole milk and margarine added cup Tomato products, canned, puree, without salt added cup Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup Rolls, hamburger or hotdog, plain 43 1 roll Grapefruit juice, white, frozen concentrate, unsweetened, undiluted fl-oz can Bread, whole-wheat, commercially prepared, toasted 25 1 slice Nuts, brazilnuts, dried, unblanched oz (6-8 nuts) Potatoes, mashed, home-prepared, whole milk added cup Cheese, feta oz Cake, pineapple upside-down, prepared from recipe piece Peanut butter, smooth style, with salt 16 1 tbsp Collards, cooked, boiled, drained, without salt cup Puddings, rice, ready-to-eat oz Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup Cereals ready-to-eat, GENERAL MILLS, BASIC cup Cake, white, prepared from recipe without frosting 74 1 piece Muffins, oat bran 57 1 muffin Brussels sprouts, cooked, boiled, drained, without salt cup Pie, blueberry, prepared from recipe piece Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with 50 1/2 cup 3.94 Raisins Fast foods, ice milk, vanilla, soft-serve, with cone cone Nuts, pine nuts, dried oz 3.88 Page 10 of 25

11 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Peanut butter, chunk style, with salt 16 1 tbsp Pie, fried pies, fruit pie Pie, fried pies, cherry pie Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, 71 1 danish 3.83 raspberry, strawberry) Okra, frozen, cooked, boiled, drained, without salt cup Bread, egg 40 1/2" slice Cereals, CREAM OF WHEAT, regular, cooked with water, without cup 3.79 salt Bread crumbs, dry, grated, plain oz Noodles, chinese, chow mein 45 1 cup Potatoes, mashed, dehydrated, prepared from flakes without milk, cup 3.76 whole milk and butter added Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll Pie, apple, prepared from recipe piece Broccoli, cooked, boiled, drained, without salt cup Muffins, blueberry, prepared from recipe, made with low fat (2%) milk 57 1 muffin Fast foods, onion rings, breaded and fried rings Beet greens, cooked, boiled, drained, without salt cup Muffins, corn, dry mix, prepared 50 1 muffin Kale, frozen, cooked, boiled, drained, without salt cup Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared packet 3.69 with boiling water Baking chocolate, unsweetened, squares square Cereals, Malt-o-Meal, plain, prepared with water, without salt 268 1serving (3 T dry cereal plu Egg, white, raw, fresh large Bread, whole-wheat, commercially prepared 28 1 slice Rice, white, long-grain, precooked or instant, enriched, prepared cup Pork and beef sausage, fresh, cooked 26 2 links Cereals, CREAM OF WHEAT, quick, cooked with water, without salt cup Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and cup 3.55 grape and boysenberry), frozen, sweetened Barley, pearled, cooked cup Ice creams, french vanilla, soft-serve 86 1/2 cup Soup, chunky vegetable, canned, ready-to-serve cup Soup, chicken with rice, canned, prepared with equal volume water cup Bread, Multi-Grain, toasted (includes whole-grain) 24 1 slice Bread, Multi-Grain (includes whole-grain) 26 1 slice Artichokes, (globe or french), cooked, boiled, drained, without salt medium Ham, chopped, not canned 21 2 slices Soup, cream of chicken, canned, prepared with equal volume water cup Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup 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 Baking chocolate, unsweetened, liquid oz Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup Mushrooms, cooked, boiled, drained, without salt cup Candies, milk chocolate 44 1 bar (1.55 oz) 3.37 Page 11 of 25

12 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Muffins, corn, commercially prepared 57 1 muffin Pineapple and orange juice drink, canned fl oz Tomato products, canned, sauce cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup Onion rings, breaded, par fried, frozen, prepared, heated in oven rings Bread stuffing, bread, dry mix, prepared 100 1/2 cup Fast foods, potato, french fried in vegetable oil 85 1 small Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup Mustard greens, cooked, boiled, drained, without salt cup Mung beans, mature seeds, sprouted, raw cup Ice creams, vanilla, light 66 1/2 cup Snacks, CHEX mix oz (about 2/3 cup) Fish, fish portions and sticks, frozen, preheated 28 1 stick (4" x 1" x 1/2") Soup, chicken noodle, canned, prepared with equal volume water cup Potatoes, baked, flesh, without salt potato Cake, angelfood, dry mix, prepared 50 1 piece Rolls, dinner, plain, commercially prepared (includes brown-and-serve) 28 1 roll Muffins, blueberry, commercially prepared (Includes mini-muffins) 57 1 muffin Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup Jerusalem-artichokes, raw cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup Okra, cooked, boiled, drained, without salt cup Bread, wheat, toasted 23 1 slice Kohlrabi, cooked, boiled, drained, without salt cup Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake Squash, winter, butternut, frozen, cooked, boiled, without salt cup Pie, chocolate creme, commercially prepared piece Bread, french or vienna (includes sourdough) 25 1/2" slice Sweet potato, cooked, baked in skin, without salt potato Soup, onion, dry, mix 39 1 packet Mushrooms, canned, drained solids cup Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran 29 3/4 cup 2.90 Flakes Cauliflower, frozen, cooked, boiled, drained, without salt cup Snacks, granola bars, soft, coated, milk chocolate coating, peanut bar 2.89 butter Cake, gingerbread, prepared from recipe 74 1 piece Frozen yogurts, chocolate, soft-serve 72 1/2 cup Frozen yogurts, vanilla, soft-serve 72 1/2 cup Snacks, granola bars, hard, plain bar Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup Onions, cooked, boiled, drained, without salt cup Beets, cooked, boiled, drained cup Crackers, matzo, plain matzo Cheese, neufchatel oz Bread, pumpernickel 32 1 slice Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium Bread, pumpernickel, toasted 29 1 slice Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) 2.73 Page 12 of 25

13 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Bread, wheat 25 1 slice Bread, rye 32 1 slice Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared packet 2.71 with boiling water Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water packet Pumpkin, canned, without salt cup Snacks, popcorn, caramel-coated, with peanuts 42 1 cup Cookies, brownies, commercially prepared 56 1 brownie Leavening agents, yeast, baker's, active dry 7 1 pkg Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup Potatoes, boiled, cooked without skin, flesh, without salt cup Tortillas, ready-to-bake or -fry, flour 32 1 tortilla Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted 52 1 pastry 2.65 chocolate fudge Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt cup Egg, yolk, raw, fresh large Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece Nuts, pecans oz (20 halves) Ice creams, vanilla, rich 74 1/2 cup Bread, banana, prepared from recipe, made with margarine 60 1 slice Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear Seeds, sesame butter, tahini, from roasted and toasted kernels (most 15 1 tbsp 2.55 common type) Toaster pastries, brown-sugar-cinnamon 50 1 pastry Bread, pita, white, enriched 28 4" pita Potatoes, boiled, cooked in skin, flesh, without salt potato Mung beans, mature seeds, sprouted, cooked, boiled, drained, without cup 2.52 salt Sweet potato, canned, syrup pack, drained solids cup Ice creams, chocolate 66 1/2 cup Potatoes, baked, skin, without salt 58 1 skin Broccoli, raw 88 1 cup KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle Kale, cooked, boiled, drained, without salt cup Snacks, tortilla chips, nacho-flavor, reduced fat oz Candies, MASTERFOODS USA, MILKY WAY Bar 61 1 bar (2.15 oz) Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry Crackers, melba toast, plain 20 4 pieces Plums, dried (prunes), stewed, without added sugar cup Waffles, plain, frozen, ready -to-heat, toasted 33 1 waffle Beans, snap, green, cooked, boiled, drained, without salt cup Beans, snap, yellow, cooked, boiled, drained, without salt cup Puddings, chocolate, ready-to-eat oz Pie, cherry, commercially prepared piece Plantains, raw medium Cocoa mix, no sugar added, powder 15 1/2 oz envelope Cocoa mix, with aspartame, powder, prepared with water serving Tomatoes, red, ripe, canned, stewed cup Snacks, tortilla chips, nacho cheese oz 2.31 Page 13 of 25

14 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Candies, carob, unsweetened oz Ice creams, vanilla 66 1/2 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT cup Potatoes, boiled, cooked without skin, flesh, without salt potato Cereals ready-to-eat, GENERAL MILLS, KIX /3 cup Bread, oatmeal, toasted 25 1 slice Snacks, potato chips, sour-cream-and-onion-flavor oz Cauliflower, cooked, boiled, drained, without salt cup Bread, oatmeal 27 1 slice Mushrooms, shiitake, cooked, without salt cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES /4 cup Bread, rye, toasted 24 1 slice Bamboo shoots, canned, drained solids cup Cheese, cream, fat free tbsp Carrot juice, canned cup Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece Milk, buttermilk, dried tbsp Pie, apple, commercially prepared, enriched flour piece Nuts, macadamia nuts, dry roasted, with salt added oz (10-12 nuts) Snacks, tortilla chips, plain, white corn oz Cake, boston cream pie, commercially prepared 92 1 piece Cereals, QUAKER, corn grits, instant, plain, prepared with water packet Puddings, tapioca, ready-to-eat oz Lettuce, butterhead (includes boston and bibb types), raw head Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) Rutabagas, cooked, boiled, drained, without salt cup Gravy, beef, canned, ready-to-serve /4 cup Snacks, potato chips, barbecue-flavor oz Bread, cracked-wheat 25 1 slice Mushrooms, white, raw 70 1 cup Snacks, granola bars, soft, uncoated, raisin bar Sauerkraut, canned, solids and liquids cup Sweet potato, cooked, boiled, without skin potato Soup, chicken noodle, dry, mix, prepared with water cup Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup Pie, blueberry, commercially prepared piece Dandelion greens, cooked, boiled, drained, without salt cup Bread, reduced-calorie, wheat 23 1 slice Bread, reduced-calorie, rye 23 1 slice Soup, clam chowder, manhattan, canned, prepared with equal volume cup 2.07 water Soup, vegetarian vegetable, canned, prepared with equal volume water cup Cereals ready-to-eat, wheat germ, toasted, plain tbsp Bread, raisin, toasted, enriched 24 1 slice Parsnips, cooked, boiled, drained, without salt cup Bread, raisin, enriched 26 1 slice Snacks, potato chips, reduced fat oz Beans, snap, green, frozen, cooked, boiled, drained without salt cup Beans, snap, yellow, frozen, cooked, boiled, drained, without salt cup 2.01 Page 14 of 25

15 Protein ( g ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Blackberries, raw cup Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON 30 3/4 cup 2.00 CHEERIOS Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup Bread, reduced-calorie, white 23 1 slice Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, Rice CHEX /4 cup Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked /2" biscuit Orange juice, chilled, includes from concentrate cup Snacks, corn-based, extruded, chips, barbecue-flavor oz Snacks, potato chips, plain, unsalted oz Bread, white, commercially prepared, toasted 22 1 slice Cauliflower, raw cup Malted drink mix, natural, with added nutrients, powder heaping tsp Pancakes, plain, dry mix, complete, prepared 38 1 pancake Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, 63 1 ear 1.96 without salt Cucumber, with peel, raw large Soup, cream of mushroom, canned, prepared with equal volume water cup Soup, tomato, canned, prepared with equal volume water, commercial cup Cheese, parmesan, grated 5 1 tbsp Pancakes plain, frozen, ready-to-heat (includes buttermilk) 36 1 pancake Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT 27 3/4 cup 1.92 BUTTER CRUNCH Candies, MASTERFOODS USA, M&M's Peanut Chocolate Candies pieces Bread, white, commercially prepared (includes soft bread crumbs) 25 1 slice Cabbage, cooked, boiled, drained, without salt cup Cocoa mix, powder, prepared with water serving Cocoa mix, powder heaping tsp Fast foods, potatoes, hashed brown 72 1/2 cup Cherries, sour, red, canned, water pack, solids and liquids (includes cup 1.88 USDA commodity red tart cherries, canned) Tomatoes, red, ripe, canned, packed in tomato juice cup Snacks, potato chips, made from dried potatoes, sour-cream and onionflavor oz Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin Snacks, potato chips, plain, salted oz Papayas, raw papaya Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake Fast foods, potato, mashed 80 1/3 cup Tomato juice, canned, with salt added cup Onions, spring or scallions (includes tops and bulb), raw cup Squash, winter, all varieties, cooked, baked, without salt cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes /3 cup Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup Cookies, peanut butter, prepared from recipe 20 1 cookie Cookies, molasses 32 1 cookie, large (3-1/2" to 4" 1.79 Page 15 of 25

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