List of low protein foods
| Protein sources |
Protein content (grams/ 100 gram foood) |
| Bread, mixed-grain, toasted (includes whole-grain, 7-grain) |
10.92 |
| Bread, mixed-grain (includes whole-grain, 7-grain) |
10.00 |
| Cheese, neufchatel |
9.95 |
| Bread, oatmeal, toasted |
9.20 |
| Nuts, pecans |
9.17 |
| Bread, wheat (includes wheat berry) |
9.12 |
| Bread, pita, white, enriched |
9.11 |
| Bread, reduced-calorie, rye |
9.09 |
| Bread, reduced-calorie, wheat |
9.09 |
| Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS |
9.00 |
| Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL |
8.87 |
| Bread, french or vienna (includes sourdough) |
8.80 |
| Bread, cracked-wheat |
8.72 |
| Snacks, tortilla chips, nacho-flavor, reduced fat |
8.71 |
| Bread, reduced-calorie, white |
8.70 |
| Bread, pumpernickel |
8.69 |
| Bread, raisin, toasted, enriched |
8.58 |
| Bread, rye |
8.50 |
| Bread, oatmeal |
8.41 |
| Tortillas, ready-to-bake or -fry, flour |
8.28 |
| Snacks, potato chips, sour-cream-and-onion-flavor |
8.11 |
| Snacks,tortilla chips, nacho-flavor |
8.01 |
| Bread, raisin, enriched |
7.88 |
| Snacks, tortilla chips, plain, white corn |
7.80 |
| Snacks, potato chips, barbecue-flavor |
7.69 |
| Bread, white, commercially prepared (includes soft bread crumbs) |
7.64 |
| Waffles, plain, frozen, ready -to-heat, toasted |
7.18 |
| Snacks, potato chips, reduced fat |
7.09 |
| Cereals ready-to-eat, GENERAL MILLS, Corn CHEX |
7.00 |
| Snacks, corn-based, extruded, chips, barbecue-flavor |
6.98 |
| Cocoa mix, powder |
6.67 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes |
6.61 |
| Snacks, potato chips, plain, salted |
6.56 |
| Snacks, popcorn, caramel-coated, with peanuts |
6.40 |
| Muffins, wheat bran, toaster-type with raisins, toasted |
5.50 |
| Bread, banana, prepared from recipe, made with margarine |
4.30 |
| Potatoes, baked, skin, without salt |
4.29 |
| Cake, chocolate, commercially prepared with chocolate frosting |
4.09 |
| Ice creams, chocolate |
3.80 |
| Cake, yellow, commercially prepared, with chocolate frosting |
3.80 |
| Cake, yellow, commercially prepared, with vanilla frosting |
3.50 |
| Ice creams, vanilla |
3.50 |
| Ice creams, vanilla, rich |
3.50 |
| Corn, sweet, white, cooked, boiled, drained, without salt |
3.32 |
| Corn, sweet, yellow, cooked, boiled, drained, without salt |
3.32 |
| Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt |
3.11 |
| Mushrooms, raw |
3.09 |
| Broccoli, raw |
2.82 |
| Cake, boston cream pie, commercially prepared |
2.40 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt |
2.03 |
| Puddings, rice, ready-to-eat |
2.00 |
| Pie, cherry, commercially prepared |
2.00 |
| Puddings, tapioca, ready-to-eat |
2.00 |
| Cauliflower, raw |
1.98 |
| Kale, cooked, boiled, drained, without salt |
1.90 |
| Pie, apple, commercially prepared, enriched flour |
1.90 |
| Beans, snap, green, cooked, boiled, drained, without salt |
1.89 |
| Beans, snap, yellow, cooked, boiled, drained, without salt |
1.89 |
| Potatoes, boiled, cooked in skin, flesh, without salt |
1.87 |
| Cauliflower, cooked, boiled, drained, without salt |
1.84 |
| Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared with boiling water |
1.82 |
| Pie, blueberry, commercially prepared |
1.80 |
| Bamboo shoots, canned, drained solids |
1.72 |
| Potatoes, boiled, cooked without skin, flesh, without salt |
1.71 |
| Cereals, QUAKER, corn grits, instant, plain, prepared with water |
1.61 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt |
1.56 |
| Mushrooms, shiitake, cooked, without salt |
1.56 |
| Beans, snap, green, frozen, cooked, boiled, drained without salt |
1.49 |
| Beans, snap, yellow, frozen, cooked, boiled, drained, without salt |
1.49 |
| Blackberries, raw |
1.39 |
| Sweet potato, cooked, boiled, without skin |
1.37 |
| Lettuce, butterhead (includes boston and bibb types), raw |
1.35 |
| Parsnips, cooked, boiled, drained, without salt |
1.32 |
| Plantains, raw |
1.30 |
| Sweet potato, canned, syrup pack, drained solids |
1.28 |
| Cocoa mix, with aspartame, powder, prepared from item 14196 |
1.26 |
| Pumpkin, canned, without salt |
1.10 |
| Plums, dried (prunes), stewed, without added sugar |
0.96 |
| Soup, cream of mushroom, canned, prepared with equal volume |
0.95 |
| Carrot juice, canned |
0.95 |
| Sauerkraut, canned, solids and liquids |
0.91 |
| Tomatoes, red, ripe, canned, stewed |
0.91 |
| Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial |
0.87 |
| Tomatoes, red, ripe, canned, whole, regular pack |
0.80 |
| Orange juice, chilled, includes from concentrate |
0.80 |
| Cucumber, with peel, raw |
0.65 |
| Papayas, raw |
0.61 |
Data adapted from: USDA nutrient database for standard reference, release 18.
More on Protein Sources:
Food High in Protein
Vegetarian Protein food sources and their content
Protein Related Articles:
Protein food sources and their content
Protein: Health benefit, Digestion, and Deficiency
Soybean/tofu: nutritional value and health benefits
Protein requirement: for kids, adults and pregnant and lactating women.
Protein.
For characterization of protein from animal nutrition perspective, please read this article: Crude Protein: CNCPS.
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