Amount of Protein in Crackers

Welcome to the nutritional protein content in 49 different types of crackers, ranging from 14.25 g to 2.50 g per 100g. The basic type of crackers is Crackers, milk, where the amount of protein in 100g is 7.60 g. 7.60 g of protein per 100g, from Crackers, milk corresponds to 14% of the protein RDA. For a typical serving size of 0.500 oz (or 14.20 g) the amount of Protein is 1.08 g. This corresponds to an RDA percentage of 2%.

The percentage of the recommended daily allowance (RDA) for protein is based on a 50 g RDA level for a mature adult.

Top twenty crackers products high in protein

Below is a summary list for the top twenty crackers items ranked by the amount or level of protein in 100g.

1. Crackers, snack, GOYA CRACKERS : 14.25g (25%RDA)
2. Crackers, whole grain, sandwich-type, with peanut butter filling : 14.12g (25%RDA)
3. Crackers, rusk toast : 13.50g (24%RDA)
4. Crackers, wheat, sandwich, with peanut butter filling : 13.50g (24%RDA)
5. Crackers, matzo, whole-wheat : 13.10g (23%RDA)
6. Crackers, melba toast, wheat : 12.90g (23%RDA)
7. Crackers, cheese, sandwich-type with peanut butter filling : 12.41g (22%RDA)
8. Crackers, matzo, egg : 12.30g (22%RDA)
9. Crackers, melba toast, plain : 12.10g (22%RDA)
10. Crackers, melba toast, plain, without salt : 12.10g (22%RDA)
11. Crackers, melba toast, rye (includes pumpernickel) : 11.60g (21%RDA)
12. Crackers, standard snack-type, sandwich, with peanut butter filling : 11.47g (20%RDA)
13. Crackers, whole-wheat, reduced fat : 11.34g (20%RDA)
14. Crackers, gluten-free, multi-seeded and multigrain : 11.25g (20%RDA)
15. Crackers, cheese, regular : 10.93g (20%RDA)
16. Crackers, whole-wheat : 10.58g (19%RDA)
17. Crackers, saltines, fat-free, low-sodium : 10.50g (19%RDA)
18. Crackers, flavored, fish-shaped : 10.16g (18%RDA)
19. Crackers, cheese, low sodium : 10.10g (18%RDA)
20. Crackers, matzo, egg and onion : 10.00g (18%RDA)

Following on from the twenty top crackers items or products containing protein we have a more comprehensive break down of Crackers, milk, and the highest item containing protein which is Crackers, snack, GOYA CRACKERS. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 49 types of crackers.

At the bottom of the page is the full list for the 49 different types of crackers based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the protein content in crackers.

Crackers, milk - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Crackers, milk should be considered along with the protein content. This food profile is part of our list of food and drinks under the general group Baked Products.Other important and protein related nutrients are Energy, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 446.00 kcal (22% RDA), the amount of Total Fat is 13.77 g (21% RDA) and the amount of Carbohydrate is 71.73 g (55% RDA). The nutritional content and facts for 100g, which includes Energy, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the protein levels in crackers.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Crackers, milk has a nutritional value score of 14.00 out of 100.Comparing the protein content and the nutritional density in 100g for Crackers, milk; We class this as a medium to low protein content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of protein per 100 Calories

100 calories of crackers, milk is a serving size of 0 g, and the amount of Protein is 0 g (0% RDA). Other important and related nutrients and macronutrients such as Carbohydrate, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the protein RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 0.500 oz (or 14.20 g)

For the food Crackers, milk the typical serving size is 0.500 oz (or 14.20 g) which contains 1.08 g of Protein. The protein percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 servings of the typical serving size 0.500 oz (or 14.20 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 63.33 kcal, the Total Fat content is 1.96 g and the Carbohydrate content is 10.19 g. The percentages are shown below in the protein chart, for the typical serving of protein and the related and important nutritional values.

Macronutrients in Crackers, milk

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 0.500 oz or 14.20 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.3 (kcal).The total calories from carbohydrate is 41.8 (kcal).

Grams of protein in crackers (per 100g)

This list of 49 types of crackers, is brought to you by www.dietandfitnesstoday.com and ranges from Crackers, snack, GOYA CRACKERS through to Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour where all food items are ranked by the content or amount per 100g. The nutritional protein content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much protein in crackers.

The list below gives the total protein content in the 49 items from the general description 'crackers' each of which show the protein amount as well as Energy, Total Fat and Carbohydrate. Below, is the top 49 food items shown in the protein chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for crackers based on our density score out of 100 (ranked by the amount of protein per 100g) is shown in the below nutritional density chart.

The corresponding Calories for crackers ranked by the amount of protein per 100g is shown below in the crackers calories chart.

RDA for protein

The recommended daily allowance for protein is 56g for an average male. This is the RDA used for all nutrition in the listed data. For a typical woman it is 46g. These values are based on 0.8 grams of protein per kilogram of body weight. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein.

Average Content for crackers

The average (or more correctly the arithmetic mean) amount of protein contained in 100g of crackers, based on the list below of 49 different items under the general description of crackers, is 9.70 g of protein. This average value corresponds to 17.32 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 437.08 kcal, the average amount of Total Fat is 13.93 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Protein is found in Crackers, rye, wafers, plain which in 100g contains 9.60 g of Protein. This corresponds to 17 % of the recommended daily allowance. For this serving the amount of Energy is 334.00 kcal, the amount of Total Fat is 0.90 g and the amount of Carbohydrate is 80.40 g.

Highest protein Content per 100g

Using the list below for the 49 different crackers nutrition entries in our database, the highest amount of protein is found in Crackers, snack, GOYA CRACKERS which contains 14.25 g of protein per 100g. The associated percentage of RDA is 25 %. For this 100g serving the Energy content is 433.00 kcal, the Total Fat content is 13.35 g, the Carbohydrate content is 64.35 g.

The lowest amount of protein in 100g is in Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour which contains 2.50 g. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Energy is 456.00 kcal, the amount of Total Fat is 15.41 g, the amount of Carbohydrate is 76.94 g.

The difference between the highest and lowest values gives a protein range of 11.75 g per 100g. The range for the other nutrients are as follows; 23 kcal for Energy, 2.06 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. For example 100g of Crackers, milk contains 7.60 g of protein. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Crackers, whole grain, sandwich-type, with peanut butter filling which contains 6.07 g in 6.000 cracker 1 serving (or 43.00 g). The percentage of the recommended daily value for this serving is 11 %. For this serving the Energy content is 199.95 kcal, the Total Fat content is 9.11 g and the Carbohydrate content is 23.47 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing protein which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with protein

Crackers List, protein Content per 100g 1. Crackers, snack, GOYA CRACKERS - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein (%RDA) Energy (%RDA) Total Fat (%RDA) Carbohydrate (%RDA)   Profile for a 100g serving :   14.25 g (25%) 433.00 kcal (22%) 13.35 g (21%) 64.35 g (50%)   Typical Serving size of 1.000 serving (1 NLEA serving - about 4 crackers) (or 30.00g):    4.28 g (8%) 129.9 kcal (6%) 4.01 g (6%) 19.31 g (15%)   Other serving sizes 1.000 cracker (or 12.70g):   1.81 g (3%) 54.99 kcal (3%) 1.7 g (3%) 8.17 g (6%) 2. Crackers, whole grain, sandwich-type, with peanut butter filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   14.12 g (25%) 465.00 kcal (23%) 21.18 g (33%) 54.59 g (42%)   Typical Serving size of 6.000 cracker 1 serving (or 43.00g):    6.07 g (11%) 199.95 kcal (10%) 9.11 g (14%) 23.47 g (18%) 3. Crackers, rusk toast - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   13.50 g (24%) 407.00 kcal (20%) 7.20 g (11%) 72.30 g (56%)   Typical Serving size of 0.500 oz (or 14.20g):    1.92 g (3%) 57.79 kcal (3%) 1.02 g (2%) 10.27 g (8%)   Other serving sizes 1.000 rusk (or 10.00g):   1.35 g (2%) 40.7 kcal (2%) 0.72 g (1%) 7.23 g (6%) 4. Crackers, wheat, sandwich, with peanut butter filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   13.50 g (24%) 495.00 kcal (25%) 26.70 g (41%) 53.80 g (41%)   Typical Serving size of 0.500 oz (or 14.20g):    1.92 g (3%) 70.29 kcal (4%) 3.79 g (6%) 7.64 g (6%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.95 g (2%) 34.65 kcal (2%) 1.87 g (3%) 3.77 g (3%) 5. Crackers, matzo, whole-wheat - Protein   Nutritional Value : 15.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   13.10 g (23%) 351.00 kcal (18%) 1.50 g (2%) 78.90 g (61%)   Typical Serving size of 0.500 oz (or 14.20g):    1.86 g (3%) 49.84 kcal (2%) 0.21 g (0%) 11.2 g (9%)   Other serving sizes 1.000 matzo (or 28.00g):   3.67 g (7%) 98.28 kcal (5%) 0.42 g (1%) 22.09 g (17%) 6. Crackers, melba toast, wheat - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   12.90 g (23%) 374.00 kcal (19%) 2.30 g (4%) 76.40 g (59%)   Typical Serving size of 0.500 oz (or 14.20g):    1.83 g (3%) 53.11 kcal (3%) 0.33 g (1%) 10.85 g (8%)   Other serving sizes 1.000 toast (or 5.00g):   0.65 g (1%) 18.7 kcal (1%) 0.12 g (0%) 3.82 g (3%) 7. Crackers, cheese, sandwich-type with peanut butter filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   12.41 g (22%) 496.00 kcal (25%) 25.12 g (39%) 56.74 g (44%)   Typical Serving size of 0.500 oz (or 14.20g):    1.76 g (3%) 70.43 kcal (4%) 3.57 g (5%) 8.06 g (6%)   Other serving sizes 1.000 cup and crushed (or 83.00g):   10.3 g (18%) 411.68 kcal (21%) 20.85 g (32%) 47.09 g (36%)   Other serving sizes 6.000 cracker (or 39.00g):   4.84 g (9%) 193.44 kcal (10%) 9.8 g (15%) 22.13 g (17%)   Other serving sizes 1.000 sandwich (or 6.50g):   0.81 g (1%) 32.24 kcal (2%) 1.63 g (3%) 3.69 g (3%) 8. Crackers, matzo, egg - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   12.30 g (22%) 391.00 kcal (20%) 2.10 g (3%) 78.60 g (60%)   Typical Serving size of 0.500 oz (or 14.20g):    1.75 g (3%) 55.52 kcal (3%) 0.3 g (0%) 11.16 g (9%)   Other serving sizes 1.000 matzo (or 28.00g):   3.44 g (6%) 109.48 kcal (5%) 0.59 g (1%) 22.01 g (17%) 9. Crackers, melba toast, plain - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   12.10 g (22%) 390.00 kcal (20%) 3.20 g (5%) 76.60 g (59%)   Typical Serving size of 0.500 oz (or 14.20g):    1.72 g (3%) 55.38 kcal (3%) 0.45 g (1%) 10.88 g (8%)   Other serving sizes 1.000 cup pieces (or 30.00g):   3.63 g (6%) 117 kcal (6%) 0.96 g (1%) 22.98 g (18%)   Other serving sizes 1.000 cup and rounds (or 33.00g):   3.99 g (7%) 128.7 kcal (6%) 1.06 g (2%) 25.28 g (19%)   Other serving sizes 1.000 melba round (or 3.00g):   0.36 g (1%) 11.7 kcal (1%) 0.1 g (0%) 2.3 g (2%)   Other serving sizes 1.000 piece (3-3/4" x 1-3/4" x 1/8") (or 5.00g):   0.61 g (1%) 19.5 kcal (1%) 0.16 g (0%) 3.83 g (3%) 10. Crackers, melba toast, plain, without salt - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   12.10 g (22%) 390.00 kcal (20%) 3.20 g (5%) 76.60 g (59%)   Typical Serving size of 0.500 oz (or 14.20g):    1.72 g (3%) 55.38 kcal (3%) 0.45 g (1%) 10.88 g (8%)   Other serving sizes 1.000 cup and crushed (or 70.00g):   8.47 g (15%) 273 kcal (14%) 2.24 g (3%) 53.62 g (41%)   Other serving sizes 1.000 cup pieces (or 30.00g):   3.63 g (6%) 117 kcal (6%) 0.96 g (1%) 22.98 g (18%)   Other serving sizes 1.000 cup and rounds (or 33.00g):   3.99 g (7%) 128.7 kcal (6%) 1.06 g (2%) 25.28 g (19%)   Other serving sizes 1.000 melba round (or 3.00g):   0.36 g (1%) 11.7 kcal (1%) 0.1 g (0%) 2.3 g (2%)   Other serving sizes 1.000 piece (3-3/4" x 1-3/4" x 1/8") (or 5.00g):   0.61 g (1%) 19.5 kcal (1%) 0.16 g (0%) 3.83 g (3%)   Other serving sizes 1.000 toast (or 5.00g):   0.61 g (1%) 19.5 kcal (1%) 0.16 g (0%) 3.83 g (3%) 11. Crackers, melba toast, rye (includes pumpernickel) - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   11.60 g (21%) 389.00 kcal (19%) 3.40 g (5%) 77.30 g (59%)   Typical Serving size of 0.500 oz (or 14.20g):    1.65 g (3%) 55.24 kcal (3%) 0.48 g (1%) 10.98 g (8%)   Other serving sizes 1.000 toast (or 5.00g):   0.58 g (1%) 19.45 kcal (1%) 0.17 g (0%) 3.87 g (3%) 12. Crackers, standard snack-type, sandwich, with peanut butter filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   11.47 g (20%) 494.00 kcal (25%) 24.54 g (38%) 58.38 g (45%)   Typical Serving size of 0.500 oz (or 14.20g):    1.63 g (3%) 70.15 kcal (4%) 3.48 g (5%) 8.29 g (6%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.8 g (1%) 34.58 kcal (2%) 1.72 g (3%) 4.09 g (3%) 13. Crackers, whole-wheat, reduced fat - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   11.34 g (20%) 416.00 kcal (21%) 7.59 g (12%) 75.52 g (58%)   Typical Serving size of 1.000 serving (or 29.00g):    3.29 g (6%) 120.64 kcal (6%) 2.2 g (3%) 21.9 g (17%)   Other serving sizes 1.000 cracker (or 4.20g):   0.48 g (1%) 17.47 kcal (1%) 0.32 g (0%) 3.17 g (2%)   Other serving sizes 6.000 Triscuits and regular size (or 29.00g):   3.29 g (6%) 120.64 kcal (6%) 2.2 g (3%) 21.9 g (17%) 14. Crackers, gluten-free, multi-seeded and multigrain - Protein   Nutritional Value : 15.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   11.25 g (20%) 453.00 kcal (23%) 15.84 g (24%) 66.30 g (51%)   Typical Serving size of 3.000 crackers (or 6.10g):    0.69 g (1%) 27.63 kcal (1%) 0.97 g (1%) 4.04 g (3%) 15. Crackers, cheese, regular - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.93 g (20%) 489.00 kcal (24%) 22.74 g (35%) 59.42 g (46%)   Typical Serving size of 0.500 oz (or 14.20g):    1.55 g (3%) 69.44 kcal (3%) 3.23 g (5%) 8.44 g (6%)   Other serving sizes 1.000 cup and bite size (or 62.00g):   6.78 g (12%) 303.18 kcal (15%) 14.1 g (22%) 36.84 g (28%)   Other serving sizes 1.000 cup and crushed (or 72.00g):   7.87 g (14%) 352.08 kcal (18%) 16.37 g (25%) 42.78 g (33%)   Other serving sizes 1.000 gold fish (or 0.60g):   0.07 g (0%) 2.93 kcal (0%) 0.14 g (0%) 0.36 g (0%)   Other serving sizes 1.000 bag and single serving (or 28.00g):   3.06 g (5%) 136.92 kcal (7%) 6.37 g (10%) 16.64 g (13%)   Other serving sizes 1.000 snack stick (or 2.00g):   0.22 g (0%) 9.78 kcal (0%) 0.45 g (1%) 1.19 g (1%)   Other serving sizes 1.000 cracker (1" square) (or 1.00g):   0.11 g (0%) 4.89 kcal (0%) 0.23 g (0%) 0.59 g (0%) 16. Crackers, whole-wheat - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.58 g (19%) 427.00 kcal (21%) 14.13 g (22%) 69.55 g (54%)   Typical Serving size of 1.000 serving (or 28.00g):    2.96 g (5%) 119.56 kcal (6%) 3.96 g (6%) 19.47 g (15%)   Other serving sizes 6.000 crackers, Triscuits and regular size (or 28.00g):   2.96 g (5%) 119.56 kcal (6%) 3.96 g (6%) 19.47 g (15%)   Other serving sizes 1.000 cracker (or 4.60g):   0.49 g (1%) 19.64 kcal (1%) 0.65 g (1%) 3.2 g (2%)   Other serving sizes 0.500 oz (or 14.20g):   1.5 g (3%) 60.63 kcal (3%) 2.01 g (3%) 9.88 g (8%)   Other serving sizes 1.000 cup and crushed (or 94.00g):   9.95 g (18%) 401.38 kcal (20%) 13.28 g (20%) 65.38 g (50%)   Other serving sizes 10.000 Triscuit Bits (or 10.00g):   1.06 g (2%) 42.7 kcal (2%) 1.41 g (2%) 6.96 g (5%) 17. Crackers, saltines, fat-free, low-sodium - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.50 g (19%) 393.00 kcal (20%) 1.60 g (2%) 82.30 g (63%)   Typical Serving size of 3.000 saltines (or 15.00g):    1.58 g (3%) 58.95 kcal (3%) 0.24 g (0%) 12.35 g (10%)   Other serving sizes 6.000 saltines (or 30.00g):   3.15 g (6%) 117.9 kcal (6%) 0.48 g (1%) 24.69 g (19%) 18. Crackers, flavored, fish-shaped - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.16 g (18%) 463.00 kcal (23%) 17.71 g (27%) 65.67 g (51%)   Typical Serving size of 10.000 goldfish (or 5.20g):    0.53 g (1%) 24.08 kcal (1%) 0.92 g (1%) 3.41 g (3%) 19. Crackers, cheese, low sodium - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.10 g (18%) 503.00 kcal (25%) 25.30 g (39%) 58.20 g (45%)   Typical Serving size of 0.500 oz (or 14.20g):    1.43 g (3%) 71.43 kcal (4%) 3.59 g (6%) 8.26 g (6%)   Other serving sizes 1.000 cup Cheez-its (or 62.00g):   6.26 g (11%) 311.86 kcal (16%) 15.69 g (24%) 36.08 g (28%)   Other serving sizes 1.000 cup and crushed (or 72.00g):   7.27 g (13%) 362.16 kcal (18%) 18.22 g (28%) 41.9 g (32%)   Other serving sizes 1.000 gold fish (or 0.60g):   0.06 g (0%) 3.02 kcal (0%) 0.15 g (0%) 0.35 g (0%)   Other serving sizes 1.000 cracker (1" square) (or 1.00g):   0.1 g (0%) 5.03 kcal (0%) 0.25 g (0%) 0.58 g (0%) 20. Crackers, matzo, egg and onion - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.00 g (18%) 391.00 kcal (20%) 3.90 g (6%) 77.10 g (59%)   Typical Serving size of 0.500 oz (or 14.20g):    1.42 g (3%) 55.52 kcal (3%) 0.55 g (1%) 10.95 g (8%)   Other serving sizes 1.000 matzo (or 28.00g):   2.8 g (5%) 109.48 kcal (5%) 1.09 g (2%) 21.59 g (17%) 21. Crackers, cheese, reduced fat - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.00 g (18%) 418.00 kcal (21%) 11.67 g (18%) 68.19 g (52%)   Typical Serving size of 1.000 serving (or 30.00g):    3 g (5%) 125.4 kcal (6%) 3.5 g (5%) 20.46 g (16%) 22. Crackers, matzo, plain - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.00 g (18%) 395.00 kcal (20%) 1.40 g (2%) 83.70 g (64%)   Typical Serving size of 0.500 oz (or 14.20g):    1.42 g (3%) 56.09 kcal (3%) 0.2 g (0%) 11.89 g (9%)   Other serving sizes 1.000 matzo (or 28.00g):   2.8 g (5%) 110.6 kcal (6%) 0.39 g (1%) 23.44 g (18%) 23. Crackers, wheat, sandwich, with cheese filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.80 g (18%) 497.00 kcal (25%) 25.00 g (38%) 58.20 g (45%)   Typical Serving size of 0.500 oz (or 14.20g):    1.39 g (2%) 70.57 kcal (4%) 3.55 g (5%) 8.26 g (6%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.69 g (1%) 34.79 kcal (2%) 1.75 g (3%) 4.07 g (3%) 24. Crackers, cheese, whole grain - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.62 g (17%) 412.00 kcal (21%) 16.03 g (25%) 57.29 g (44%)   Typical Serving size of 1.000 serving 55 pieces (or 31.00g):    2.98 g (5%) 127.72 kcal (6%) 4.97 g (8%) 17.76 g (14%) 25. Crackers, rye, wafers, plain - Protein   Nutritional Value : 16.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.60 g (17%) 334.00 kcal (17%) 0.90 g (1%) 80.40 g (62%)   Typical Serving size of 0.500 oz (or 14.20g):    1.36 g (2%) 47.43 kcal (2%) 0.13 g (0%) 11.42 g (9%)   Other serving sizes 1.000 cup and crushed (or 61.00g):   5.86 g (10%) 203.74 kcal (10%) 0.55 g (1%) 49.04 g (38%)   Other serving sizes 1.000 cracker (4-1/2" x 2-1/2" x 1/8") (or 11.00g):   1.06 g (2%) 36.74 kcal (2%) 0.1 g (0%) 8.84 g (7%)   Other serving sizes 1.000 cracker and triple (or 25.00g):   2.4 g (4%) 83.5 kcal (4%) 0.23 g (0%) 20.1 g (15%) 26. Crackers, saltines, low salt (includes oyster, soda, soup) - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.50 g (17%) 421.00 kcal (21%) 8.85 g (14%) 74.34 g (57%)   Typical Serving size of 0.500 oz (or 14.20g):    1.35 g (2%) 59.78 kcal (3%) 1.26 g (2%) 10.56 g (8%)   Other serving sizes 1.000 cup oyster crackers (or 45.00g):   4.28 g (8%) 189.45 kcal (9%) 3.98 g (6%) 33.45 g (26%)   Other serving sizes 1.000 cracker (or 3.00g):   0.29 g (1%) 12.63 kcal (1%) 0.27 g (0%) 2.23 g (2%)   Other serving sizes 1.000 cracker and round large (or 10.00g):   0.95 g (2%) 42.1 kcal (2%) 0.89 g (1%) 7.43 g (6%)   Other serving sizes 1.000 cracker and oyster (or 1.00g):   0.1 g (0%) 4.21 kcal (0%) 0.09 g (0%) 0.74 g (1%)   Other serving sizes 1.000 cracker and rectangle (or 6.00g):   0.57 g (1%) 25.26 kcal (1%) 0.53 g (1%) 4.46 g (3%) 27. Crackers, saltines (includes oyster, soda, soup) - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.46 g (17%) 418.00 kcal (21%) 8.64 g (13%) 74.05 g (57%)   Typical Serving size of 5.000 crackers (or 14.90g):    1.41 g (3%) 62.28 kcal (3%) 1.29 g (2%) 11.03 g (8%)   Other serving sizes 0.500 oz (or 14.20g):   1.34 g (2%) 59.36 kcal (3%) 1.23 g (2%) 10.52 g (8%)   Other serving sizes 1.000 cup and crushed (or 70.00g):   6.62 g (12%) 292.6 kcal (15%) 6.05 g (9%) 51.84 g (40%)   Other serving sizes 5.000 crackers square (1 serving) (or 15.00g):   1.42 g (3%) 62.7 kcal (3%) 1.3 g (2%) 11.11 g (9%)   Other serving sizes 1.000 cracker square (or 3.00g):   0.28 g (1%) 12.54 kcal (1%) 0.26 g (0%) 2.22 g (2%)   Other serving sizes 1.000 cracker and round large (or 10.00g):   0.95 g (2%) 41.8 kcal (2%) 0.86 g (1%) 7.41 g (6%)   Other serving sizes 1.000 cracker and oyster (or 1.00g):   0.09 g (0%) 4.18 kcal (0%) 0.09 g (0%) 0.74 g (1%)   Other serving sizes 1.000 cracker and rectangle (or 6.00g):   0.57 g (1%) 25.08 kcal (1%) 0.52 g (1%) 4.44 g (3%)   Other serving sizes 1.000 cup oyster crackers (or 45.00g):   4.26 g (8%) 188.1 kcal (9%) 3.89 g (6%) 33.32 g (26%) 28. Crackers, wheat, reduced fat - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.34 g (17%) 444.00 kcal (22%) 13.37 g (21%) 71.52 g (55%)   Typical Serving size of 1.000 serving (or 29.00g):    2.71 g (5%) 128.76 kcal (6%) 3.88 g (6%) 20.74 g (16%)   Other serving sizes 1.000 cracker (or 1.80g):   0.17 g (0%) 7.99 kcal (0%) 0.24 g (0%) 1.29 g (1%)   Other serving sizes 16.000 crackers and Wheat Thins (or 29.00g):   2.71 g (5%) 128.76 kcal (6%) 3.88 g (6%) 20.74 g (16%) 29. Crackers, standard snack-type, sandwich, with cheese filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.30 g (17%) 477.00 kcal (24%) 21.10 g (32%) 61.70 g (47%)   Typical Serving size of 0.500 oz (or 14.20g):    1.32 g (2%) 67.73 kcal (3%) 3 g (5%) 8.76 g (7%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.65 g (1%) 33.39 kcal (2%) 1.48 g (2%) 4.32 g (3%) 30. Crackers, saltines, unsalted tops (includes oyster, soda, soup) - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.20 g (16%) 434.00 kcal (22%) 11.80 g (18%) 71.50 g (55%)   Typical Serving size of 0.500 oz (or 14.20g):    1.31 g (2%) 61.63 kcal (3%) 1.68 g (3%) 10.15 g (8%)   Other serving sizes 1.000 cracker (or 3.00g):   0.28 g (1%) 13.02 kcal (1%) 0.35 g (1%) 2.15 g (2%) 31. Crackers, rye, sandwich-type with cheese filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.20 g (16%) 481.00 kcal (24%) 22.30 g (34%) 60.80 g (47%)   Typical Serving size of 0.500 oz (or 14.20g):    1.31 g (2%) 68.3 kcal (3%) 3.17 g (5%) 8.63 g (7%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.64 g (1%) 33.67 kcal (2%) 1.56 g (2%) 4.26 g (3%) 32. Crackers, rye, wafers, seasoned - Protein   Nutritional Value : 15.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.00 g (16%) 381.00 kcal (19%) 9.20 g (14%) 73.80 g (57%)   Typical Serving size of 0.500 oz (or 14.20g):    1.28 g (2%) 54.1 kcal (3%) 1.31 g (2%) 10.48 g (8%)   Other serving sizes 1.000 cracker and triple (or 22.00g):   1.98 g (4%) 83.82 kcal (4%) 2.02 g (3%) 16.24 g (12%) 33. Crackers, cheese, sandwich-type with cheese filling - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   8.92 g (16%) 490.00 kcal (25%) 24.41 g (38%) 58.76 g (45%)   Typical Serving size of 6.000 cracker 1 cracker = 6.5g (or 39.00g):    3.48 g (6%) 191.1 kcal (10%) 9.52 g (15%) 22.92 g (18%)   Other serving sizes 1.000 sandwich (or 6.50g):   0.58 g (1%) 31.85 kcal (2%) 1.59 g (2%) 3.82 g (3%) 34. Crackers, whole-wheat, low salt - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   8.80 g (16%) 443.00 kcal (22%) 17.20 g (26%) 68.60 g (53%)   Typical Serving size of 0.500 oz (or 14.20g):    1.25 g (2%) 62.91 kcal (3%) 2.44 g (4%) 9.74 g (7%)   Other serving sizes 1.000 cup and crushed (or 94.00g):   8.27 g (15%) 416.42 kcal (21%) 16.17 g (25%) 64.48 g (50%)   Other serving sizes 1.000 cracker (or 4.00g):   0.35 g (1%) 17.72 kcal (1%) 0.69 g (1%) 2.74 g (2%)   Other serving sizes 1.000 cracker and square (or 4.00g):   0.35 g (1%) 17.72 kcal (1%) 0.69 g (1%) 2.74 g (2%)   Other serving sizes 10.000 Triscuit Bits (or 10.00g):   0.88 g (2%) 44.3 kcal (2%) 1.72 g (3%) 6.86 g (5%) 35. Crackers, wheat, low salt - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   8.60 g (15%) 473.00 kcal (24%) 20.60 g (32%) 64.90 g (50%)   Typical Serving size of 0.500 oz (or 14.20g):    1.22 g (2%) 67.17 kcal (3%) 2.93 g (5%) 9.22 g (7%)   Other serving sizes 1.000 cup and crushed (or 83.00g):   7.14 g (13%) 392.59 kcal (20%) 17.1 g (26%) 53.87 g (41%)   Other serving sizes 1.000 cracker (or 2.00g):   0.17 g (0%) 9.46 kcal (0%) 0.41 g (1%) 1.3 g (1%)   Other serving sizes 1.000 cracker and thin square (or 2.00g):   0.17 g (0%) 9.46 kcal (0%) 0.41 g (1%) 1.3 g (1%) 36. Crackers, sandwich-type, peanut butter filled, reduced fat - Protein   Nutritional Value : 13.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   8.33 g (15%) 437.00 kcal (22%) 16.67 g (26%) 63.49 g (49%)   Typical Serving size of 1.000 package (or 36.00g):    3 g (5%) 157.32 kcal (8%) 6 g (9%) 22.86 g (18%) 37. Crackers, crispbread, rye - Protein   Nutritional Value : 15.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.90 g (14%) 366.00 kcal (18%) 1.30 g (2%) 82.20 g (63%)   Typical Serving size of 0.500 oz (or 14.20g):    1.12 g (2%) 51.97 kcal (3%) 0.18 g (0%) 11.67 g (9%)   Other serving sizes 1.000 cup and crushed (or 55.00g):   4.35 g (8%) 201.3 kcal (10%) 0.72 g (1%) 45.21 g (35%)   Other serving sizes 1.000 crispbread (or 10.00g):   0.79 g (1%) 36.6 kcal (2%) 0.13 g (0%) 8.22 g (6%)   Other serving sizes 1.000 wafer and thin (or 2.00g):   0.16 g (0%) 7.32 kcal (0%) 0.03 g (0%) 1.64 g (1%)   Other serving sizes 1.000 wafer (or 10.00g):   0.79 g (1%) 36.6 kcal (2%) 0.13 g (0%) 8.22 g (6%)   Other serving sizes 1.000 cracker and Norwegian flatbread (4-3/4" x 2-3/4" x 1/16") (or 5.80g):   0.46 g (1%) 21.23 kcal (1%) 0.08 g (0%) 4.77 g (4%)   Other serving sizes 1.000 wafer and Rye Krisp (triple cracker) (or 25.00g):   1.98 g (4%) 91.5 kcal (5%) 0.33 g (1%) 20.55 g (16%)   Other serving sizes 1.000 crispbread and Wasa rye (or 10.00g):   0.79 g (1%) 36.6 kcal (2%) 0.13 g (0%) 8.22 g (6%) 38. Crackers, milk - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.60 g (14%) 446.00 kcal (22%) 13.77 g (21%) 71.73 g (55%)   Typical Serving size of 0.500 oz (or 14.20g):    1.08 g (2%) 63.33 kcal (3%) 1.96 g (3%) 10.19 g (8%)   Other serving sizes 1.000 cracker (or 11.00g):   0.84 g (2%) 49.06 kcal (2%) 1.51 g (2%) 7.89 g (6%) 39. Crackers, standard snack-type, regular, low salt - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.40 g (13%) 502.00 kcal (25%) 25.30 g (39%) 61.00 g (47%)   Typical Serving size of 0.500 oz (or 14.20g):    1.05 g (2%) 71.28 kcal (4%) 3.59 g (6%) 8.66 g (7%)   Other serving sizes 1.000 cup and bite size (or 62.00g):   4.59 g (8%) 311.24 kcal (16%) 15.69 g (24%) 37.82 g (29%)   Other serving sizes 1.000 cup and crushed (or 72.00g):   5.33 g (10%) 361.44 kcal (18%) 18.22 g (28%) 43.92 g (34%)   Other serving sizes 1.000 cracker and rectangular (or 4.00g):   0.3 g (1%) 20.08 kcal (1%) 1.01 g (2%) 2.44 g (2%)   Other serving sizes 1.000 cracker and oval (or 3.00g):   0.22 g (0%) 15.06 kcal (1%) 0.76 g (1%) 1.83 g (1%)   Other serving sizes 1.000 cracker and round (or 3.00g):   0.22 g (0%) 15.06 kcal (1%) 0.76 g (1%) 1.83 g (1%) 40. Crackers, wheat, regular - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.30 g (13%) 455.00 kcal (23%) 16.40 g (25%) 70.73 g (54%)   Typical Serving size of 16.000 crackers 1 serving (or 34.00g):    2.48 g (4%) 154.7 kcal (8%) 5.58 g (9%) 24.05 g (19%)   Other serving sizes 2.000 crackers 1 serving (or 14.50g):   1.06 g (2%) 65.98 kcal (3%) 2.38 g (4%) 10.26 g (8%) 41. Crackers, standard snack-type, with whole wheat - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.29 g (13%) 463.00 kcal (23%) 17.84 g (27%) 68.37 g (53%)   Typical Serving size of 5.000 crackers 1 serving (or 15.00g):    1.09 g (2%) 69.45 kcal (3%) 2.68 g (4%) 10.26 g (8%) 42. Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.19 g (13%) 464.00 kcal (23%) 19.50 g (30%) 64.88 g (50%)   Typical Serving size of 10.000 crackers (1 NLEA serving) (or 32.00g):    2.3 g (4%) 148.48 kcal (7%) 6.24 g (10%) 20.76 g (16%)   Other serving sizes 1.000 cracker (or 3.10g):   0.22 g (0%) 14.38 kcal (1%) 0.6 g (1%) 2.01 g (2%) 43. Crackers, water biscuits - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.14 g (13%) 384.00 kcal (19%) 7.14 g (11%) 72.81 g (56%)   Typical Serving size of 4.000 cracker 1 serving (or 14.00g):    1 g (2%) 53.76 kcal (3%) 1 g (2%) 10.19 g (8%) 44. Crackers, saltines, whole wheat (includes multi-grain) - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.14 g (13%) 398.00 kcal (20%) 10.71 g (16%) 68.25 g (53%)   Typical Serving size of 1.000 serving (or 14.00g):    1 g (2%) 55.72 kcal (3%) 1.5 g (2%) 9.56 g (7%) 45. Crackers, multigrain - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.10 g (13%) 482.00 kcal (24%) 20.40 g (31%) 67.60 g (52%)   Typical Serving size of 4.000 crackers (or 14.00g):    0.99 g (2%) 67.48 kcal (3%) 2.86 g (4%) 9.46 g (7%) 46. Crackers, cream, GAMESA SABROSAS - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.01 g (13%) 484.00 kcal (24%) 20.37 g (31%) 64.55 g (50%)   Typical Serving size of 11.000 crackers (1 NLEA serving) (or 31.00g):    2.17 g (4%) 150.04 kcal (8%) 6.31 g (10%) 20.01 g (15%)   Other serving sizes 1.000 cracker (or 3.10g):   0.22 g (0%) 15 kcal (1%) 0.63 g (1%) 2 g (2%) 47. Crackers, standard snack-type, regular - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   6.64 g (12%) 510.00 kcal (26%) 26.43 g (41%) 61.30 g (47%)   Typical Serving size of 5.000 crackers (or 16.00g):    1.06 g (2%) 81.6 kcal (4%) 4.23 g (7%) 9.81 g (8%)   Other serving sizes 5.000 crackers, regular size and round (1 serving) (or 16.00g):   1.06 g (2%) 81.6 kcal (4%) 4.23 g (7%) 9.81 g (8%)   Other serving sizes 1.000 cracker and round (or 3.20g):   0.21 g (0%) 16.32 kcal (1%) 0.85 g (1%) 1.96 g (2%)   Other serving sizes 1.000 cracker and rectangular (or 4.00g):   0.27 g (0%) 20.4 kcal (1%) 1.06 g (2%) 2.45 g (2%)   Other serving sizes 1.000 cup crushed (or 52.00g):   3.45 g (6%) 265.2 kcal (13%) 13.74 g (21%) 31.88 g (25%) 48. Crackers, toast thins, low sodium - Protein   Nutritional Value : 14.00 / 100     food group - Baked Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   6.45 g (12%) 442.00 kcal (22%) 16.13 g (25%) 67.66 g (52%)   Typical Serving size of 1.000 serving (or 31.00g):    2 g (4%) 137.02 kcal (7%) 5 g (8%) 20.97 g (16%)

protein and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito