Nutrient Ratio Tool

Rank foods high in one nutrient, and low in another nutrient.

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Foods Highest in Protein and Lowest in Calories

200 results

	Name	Protein	Calories	Ratio	Data source
1	Decaf Coffee (Beverages, coffee, brewed, prepared with tap water, decaffeinated) 1 cup (8 fl oz)	0.2g (0% DV)	0 (0% DV)	Infinity	Standard Release (Common)
2	Beverages, WENDY'S, tea, ready-to-drink, unsweetened 1 fl oz	0.1g (0% DV)	0 (0% DV)	Infinity	Standard Release (Common)
3	Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor 1 serving (8 fl oz)	0.6g (1% DV)	2 (0% DV)	0.3	Standard Release (Common)
4	Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp	6.2g (12% DV)	23 (1% DV)	0.27	Standard Release (Common)
5	Dry Powder Gelatin (Gelatins, dry powder, unsweetened) 1 package (1 oz)	24g (48% DV)	94 (5% DV)	0.26	Standard Release (Common)
6	Beverages, tea, green, brewed, regular 1 cup	0.5g (1% DV)	2 (0% DV)	0.25	Standard Release (Common)
7	Cooked Cod (Fish, cod, Pacific, cooked) 3 oz	17.4g (35% DV)	71 (4% DV)	0.25	Standard Release (Common)
8	Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp	5.9g (12% DV)	25 (1% DV)	0.24	Standard Release (Common)
9	Raw Spirulina (Seaweed, spirulina, raw) 100 grams	5.9g (12% DV)	26 (1% DV)	0.23	Standard Release (Common)
10	Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz	9g (18% DV)	40 (2% DV)	0.23	Standard Release (Common)
11	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	49.6g (99% DV)	221 (11% DV)	0.22	Standard Release (Common)
12	Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless	6.9g (14% DV)	31 (2% DV)	0.22	Standard Release (Common)
13	Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving	8g (16% DV)	36 (2% DV)	0.22	Standard Release (Common)
14	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	30g (60% DV)	135 (7% DV)	0.22	Standard Release (Common)
15	Beverages, Protein powder whey based 1/3 cup	25g (50% DV)	113 (6% DV)	0.22	Standard Release (Common)
16	Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	16.9g (34% DV)	77 (4% DV)	0.22	Standard Release (Common)
17	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	42g (84% DV)	192 (10% DV)	0.22	Standard Release (Common)
18	Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless	7.2g (14% DV)	33 (2% DV)	0.22	Standard Release (Common)
19	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	37.7g (75% DV)	173 (9% DV)	0.22	Standard Release (Common)
20	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	41.1g (82% DV)	189 (9% DV)	0.22	Standard Release (Common)
21	Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz	25.6g (51% DV)	118 (6% DV)	0.22	Standard Release (Common)
22	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	19.3g (39% DV)	89 (4% DV)	0.22	Standard Release (Common)
23	Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked	31.8g (64% DV)	147 (7% DV)	0.22	Standard Release (Common)
24	Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz	19.2g (38% DV)	89 (4% DV)	0.22	Standard Release (Common)
25	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	21.1g (42% DV)	98 (5% DV)	0.22	Standard Release (Common)
26	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	24.1g (48% DV)	112 (6% DV)	0.22	Standard Release (Common)
27	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	24g (48% DV)	112 (6% DV)	0.21	Standard Release (Common)
28	Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz	16.2g (32% DV)	76 (4% DV)	0.21	Standard Release (Common)
29	Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz	18.7g (37% DV)	88 (4% DV)	0.21	Standard Release (Common)
30	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	21.2g (42% DV)	100 (5% DV)	0.21	Standard Release (Common)
31	Raw Egg Whites (Egg, white, raw, fresh) 1 large	3.6g (7% DV)	17 (1% DV)	0.21	Standard Release (Common)
32	Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet	50.2g (100% DV)	238 (12% DV)	0.21	Standard Release (Common)
33	Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)	20g (40% DV)	95 (5% DV)	0.21	Standard Release (Common)
34	Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	14.1g (28% DV)	67 (3% DV)	0.21	Standard Release (Common)
35	Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty	24.6g (49% DV)	117 (6% DV)	0.21	Standard Release (Common)
36	Raw Tilapia (Fish, tilapia, raw) 1 fillet	23.3g (47% DV)	111 (6% DV)	0.21	Standard Release (Common)
37	Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz	53.9g (108% DV)	257 (13% DV)	0.21	Standard Release (Common)
38	Lowfat Pastrami (98% Fat Free) (Pastrami, beef, 98% fat-free) 1 serving 6 slices	11.2g (22% DV)	54 (3% DV)	0.21	Standard Release (Common)
39	Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz	19.2g (38% DV)	93 (5% DV)	0.21	Standard Release (Common)
40	Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz	20.2g (40% DV)	98 (5% DV)	0.21	Standard Release (Common)
41	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	27.6g (55% DV)	134 (7% DV)	0.21	Standard Release (Common)
42	Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet	30.4g (61% DV)	148 (7% DV)	0.21	Standard Release (Common)
43	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	44.7g (89% DV)	218 (11% DV)	0.21	Standard Release (Common)
44	Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz	51.2g (102% DV)	250 (12% DV)	0.2	Standard Release (Common)
45	Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving	25.6g (51% DV)	125 (6% DV)	0.2	Standard Release (Common)
46	Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving	9g (18% DV)	44 (2% DV)	0.2	Standard Release (Common)
47	Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz	14.3g (29% DV)	70 (3% DV)	0.2	Standard Release (Common)
48	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	19.2g (38% DV)	94 (5% DV)	0.2	Standard Release (Common)
49	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	44.5g (89% DV)	218 (11% DV)	0.2	Standard Release (Common)
50	Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast	54.5g (109% DV)	267 (13% DV)	0.2	Standard Release (Common)
51	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	26.1g (52% DV)	128 (6% DV)	0.2	Standard Release (Common)
52	Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz	15.7g (31% DV)	77 (4% DV)	0.2	Standard Release (Common)
53	Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )	26.6g (53% DV)	131 (7% DV)	0.2	Standard Release (Common)
54	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	28.4g (57% DV)	140 (7% DV)	0.2	Standard Release (Common)
55	Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced	33.4g (67% DV)	165 (8% DV)	0.2	Standard Release (Common)
56	Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet	16.8g (34% DV)	83 (4% DV)	0.2	Standard Release (Common)
57	Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz	19g (38% DV)	94 (5% DV)	0.2	Standard Release (Common)
58	Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz	14.9g (30% DV)	74 (4% DV)	0.2	Standard Release (Common)
59	Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet	16.9g (34% DV)	84 (4% DV)	0.2	Standard Release (Common)
60	Raw Watercress (Watercress, raw) 1 cup, chopped	0.8g (2% DV)	4 (0% DV)	0.2	Standard Release (Common)
61	Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon	4g (8% DV)	20 (1% DV)	0.2	Standard Release (Common)
62	Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )	25.4g (51% DV)	127 (6% DV)	0.2	Standard Release (Common)
63	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	25.9g (52% DV)	130 (6% DV)	0.2	Standard Release (Common)
64	Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz	24.2g (48% DV)	122 (6% DV)	0.2	Standard Release (Common)
65	Lean Grass Fed Beef Strip Steak (Beef, grass-fed, strip steaks, lean only, raw) 3 oz	19.6g (39% DV)	99 (5% DV)	0.2	Standard Release (Common)
66	Cooked Canadian Bacon (Pan-Fried) (Canadian bacon, cooked, pan-fried) 1 slice	3.9g (8% DV)	20 (1% DV)	0.2	Standard Release (Common)
67	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	22.1g (44% DV)	114 (6% DV)	0.19	Standard Release (Common)
68	Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet	9.3g (19% DV)	48 (2% DV)	0.19	Standard Release (Common)
69	Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package	7.5g (15% DV)	39 (2% DV)	0.19	Standard Release (Common)
70	Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz	19.4g (39% DV)	101 (5% DV)	0.19	Standard Release (Common)
71	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	23.9g (48% DV)	125 (6% DV)	0.19	Standard Release (Common)
72	Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced	43.4g (87% DV)	231 (12% DV)	0.19	Standard Release (Common)
73	Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz	19.1g (38% DV)	102 (5% DV)	0.19	Standard Release (Common)
74	Soup, beef broth, bouillon, consomme, prepared with equal volume water 1 cup (8 fl oz)	5.4g (11% DV)	29 (1% DV)	0.19	Standard Release (Common)
75	Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz	17.5g (35% DV)	94 (5% DV)	0.19	Standard Release (Common)
76	Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	25.6g (51% DV)	138 (7% DV)	0.19	Standard Release (Common)
77	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	20.1g (40% DV)	109 (5% DV)	0.18	Standard Release (Common)
78	Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz	17.3g (35% DV)	94 (5% DV)	0.18	Standard Release (Common)
79	Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz	22.4g (45% DV)	122 (6% DV)	0.18	Standard Release (Common)
80	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	28.2g (56% DV)	154 (8% DV)	0.18	Standard Release (Common)
81	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	28.2g (56% DV)	154 (8% DV)	0.18	Standard Release (Common)
82	Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz	24.7g (49% DV)	135 (7% DV)	0.18	Standard Release (Common)
83	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	19.2g (38% DV)	105 (5% DV)	0.18	Standard Release (Common)
84	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	25.3g (51% DV)	139 (7% DV)	0.18	Standard Release (Common)
85	Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz	22.2g (44% DV)	122 (6% DV)	0.18	Standard Release (Common)
86	Beef, ground (minced), 97% lean meat /3% fat, patty, cooked, pan-broiled (Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled) 3 oz	22.1g (44% DV)	122 (6% DV)	0.18	Standard Release (Common)
87	Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams	36.7g (73% DV)	203 (10% DV)	0.18	Standard Release (Common)
88	Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz	26.5g (53% DV)	147 (7% DV)	0.18	Standard Release (Common)
89	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	20.9g (42% DV)	116 (6% DV)	0.18	Standard Release (Common)
90	Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )	25g (50% DV)	139 (7% DV)	0.18	Standard Release (Common)
91	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	19.4g (39% DV)	109 (5% DV)	0.18	Standard Release (Common)
92	Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced	38g (76% DV)	214 (11% DV)	0.18	Standard Release (Common)
93	Roasted Beef Eye Of Round Roast (0 inch fat) (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted) 3 oz	25.2g (50% DV)	142 (7% DV)	0.18	Standard Release (Common)
94	Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz	24.1g (48% DV)	136 (7% DV)	0.18	Standard Release (Common)
95	Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet	26.4g (53% DV)	150 (8% DV)	0.18	Standard Release (Common)
96	Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak	47g (94% DV)	268 (13% DV)	0.18	Standard Release (Common)
97	Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz	3.5g (7% DV)	20 (1% DV)	0.18	Standard Release (Common)
98	Beverages, ABBOTT, EAS whey protein powder 2 scoop	26g (52% DV)	150 (8% DV)	0.17	Standard Release (Common)
99	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	40.5g (81% DV)	234 (12% DV)	0.17	Standard Release (Common)
100	Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container	17.3g (35% DV)	100 (5% DV)	0.17	Standard Release (Common)
101	Tamari (Soy sauce made from soy (tamari)) 1 tbsp	1.9g (4% DV)	11 (1% DV)	0.17	Standard Release (Common)
102	Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz	44.8g (90% DV)	260 (13% DV)	0.17	Standard Release (Common)
103	Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz	21.7g (43% DV)	126 (6% DV)	0.17	Standard Release (Common)
104	Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small	3.6g (7% DV)	21 (1% DV)	0.17	Standard Release (Common)
105	Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup	1.2g (2% DV)	7 (0% DV)	0.17	Standard Release (Common)
106	Raw Clams (Mollusks, clam, mixed species, raw) 3 oz	12.5g (25% DV)	73 (4% DV)	0.17	Standard Release (Common)
107	Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz	20.6g (41% DV)	121 (6% DV)	0.17	Standard Release (Common)
108	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	45g (90% DV)	265 (13% DV)	0.17	Standard Release (Common)
109	Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz	27.5g (55% DV)	162 (8% DV)	0.17	Standard Release (Common)
110	Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless	4.4g (9% DV)	26 (1% DV)	0.17	Standard Release (Common)
111	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	39.9g (80% DV)	236 (12% DV)	0.17	Standard Release (Common)
112	Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz	23.6g (47% DV)	140 (7% DV)	0.17	Standard Release (Common)
113	Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz	17.5g (35% DV)	104 (5% DV)	0.17	Standard Release (Common)
114	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	19.6g (39% DV)	117 (6% DV)	0.17	Standard Release (Common)
115	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	22.4g (45% DV)	134 (7% DV)	0.17	Standard Release (Common)
116	Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin	25.2g (50% DV)	151 (8% DV)	0.17	Standard Release (Common)
117	Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving	4g (8% DV)	24 (1% DV)	0.17	Standard Release (Common)
118	Laver Seaweed (Seaweed, laver, raw) 10 sheets	1.5g (3% DV)	9 (0% DV)	0.17	Standard Release (Common)
119	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	36.7g (73% DV)	221 (11% DV)	0.17	Standard Release (Common)
120	Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet	14.9g (30% DV)	90 (5% DV)	0.17	Standard Release (Common)
121	Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )	23.8g (48% DV)	145 (7% DV)	0.16	Standard Release (Common)
122	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	29.3g (59% DV)	180 (9% DV)	0.16	Standard Release (Common)
123	Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup	1.3g (3% DV)	8 (0% DV)	0.16	Standard Release (Common)
124	Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp	1.3g (3% DV)	8 (0% DV)	0.16	Standard Release (Common)
125	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	50.8g (102% DV)	313 (16% DV)	0.16	Standard Release (Common)
126	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	19.8g (40% DV)	122 (6% DV)	0.16	Standard Release (Common)
127	Beverages, Whey protein powder isolate 3 scoop	50g (100% DV)	309 (15% DV)	0.16	Standard Release (Common)
128	Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz	17.4g (35% DV)	108 (5% DV)	0.16	Standard Release (Common)
129	Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving	23.6g (47% DV)	147 (7% DV)	0.16	Standard Release (Common)
130	Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)	50.8g (102% DV)	318 (16% DV)	0.16	Standard Release (Common)
131	Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz	19.7g (39% DV)	124 (6% DV)	0.16	Standard Release (Common)
132	Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop	52.7g (105% DV)	332 (17% DV)	0.16	Standard Release (Common)
133	Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet	43.3g (87% DV)	273 (14% DV)	0.16	Standard Release (Common)
134	Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet	37.9g (76% DV)	240 (12% DV)	0.16	Standard Release (Common)
135	Beef Chuck Pot Roast (Trimmed to 0 inch fat) (Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised) 3 oz	28.4g (57% DV)	180 (9% DV)	0.16	Standard Release (Common)
136	Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless	5.2g (10% DV)	33 (2% DV)	0.16	Standard Release (Common)
137	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	3.3g (7% DV)	21 (1% DV)	0.16	Standard Release (Common)
138	Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin	23.3g (47% DV)	149 (7% DV)	0.16	Standard Release (Common)
139	Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	23.9g (48% DV)	153 (8% DV)	0.16	Standard Release (Common)
140	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	17.3g (35% DV)	111 (6% DV)	0.16	Standard Release (Common)
141	Grilled Beef Tenderloin Steak (Trimed to 0 inch fat) (Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	26.1g (52% DV)	168 (8% DV)	0.16	Standard Release (Common)
142	Fish Roe (Fish, roe, mixed species, raw) 1 tbsp	3.1g (6% DV)	20 (1% DV)	0.16	Standard Release (Common)
143	Cured Smoked Beef (Beef, chopped, cured, smoked) 1 slice (1 oz)	5.7g (11% DV)	37 (2% DV)	0.15	Standard Release (Common)
144	Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz	24.8g (50% DV)	162 (8% DV)	0.15	Standard Release (Common)
145	Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz	17.6g (35% DV)	115 (6% DV)	0.15	Standard Release (Common)
146	Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet	32.8g (66% DV)	215 (11% DV)	0.15	Standard Release (Common)
147	Beef Stock (Soup, stock, beef, home-prepared) 1 cup	4.7g (9% DV)	31 (2% DV)	0.15	Standard Release (Common)
148	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	21.5g (43% DV)	142 (7% DV)	0.15	Standard Release (Common)
149	Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz	24.3g (49% DV)	161 (8% DV)	0.15	Standard Release (Common)
150	Broiled London Broil Beef Top Round Steak (1/8 inch fat) (Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled) 3 oz	26.1g (52% DV)	173 (9% DV)	0.15	Standard Release (Common)
151	Braised Bottom Round Steak (Trimed to 0 inch fat) (Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) 3 oz	28.5g (57% DV)	190 (9% DV)	0.15	Standard Release (Common)
152	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	46.5g (93% DV)	313 (16% DV)	0.15	Standard Release (Common)
153	Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz	50.8g (102% DV)	342 (17% DV)	0.15	Standard Release (Common)
154	Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp	2.8g (6% DV)	19 (1% DV)	0.15	Standard Release (Common)
155	Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices	2.2g (4% DV)	15 (1% DV)	0.15	Standard Release (Common)
156	Raw White Button Mushrooms (Exposed To Sunlight Or UV) (Mushroom, white, exposed to ultraviolet light, raw) 1 cup pieces or slices	2.2g (4% DV)	15 (1% DV)	0.15	Standard Release (Common)
157	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	7.7g (15% DV)	53 (3% DV)	0.15	Standard Release (Common)
158	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	1.3g (3% DV)	9 (0% DV)	0.14	Standard Release (Common)
159	Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz	11.7g (23% DV)	81 (4% DV)	0.14	Standard Release (Common)
160	Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup	29.3g (59% DV)	203 (10% DV)	0.14	Standard Release (Common)
161	Fish Stock (Soup, stock, fish, home-prepared) 1 cup	5.3g (11% DV)	37 (2% DV)	0.14	Standard Release (Common)
162	Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	23.9g (48% DV)	167 (8% DV)	0.14	Standard Release (Common)
163	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	22.6g (45% DV)	158 (8% DV)	0.14	Standard Release (Common)
164	Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz	23.6g (47% DV)	165 (8% DV)	0.14	Standard Release (Common)
165	Beverages, Protein powder soy based 1 scoop	25g (50% DV)	175 (9% DV)	0.14	Standard Release (Common)
166	Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz	20.8g (42% DV)	146 (7% DV)	0.14	Standard Release (Common)
167	Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet	15.8g (32% DV)	111 (6% DV)	0.14	Standard Release (Common)
168	Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz	16.2g (32% DV)	114 (6% DV)	0.14	Standard Release (Common)
169	Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz	21.6g (43% DV)	152 (8% DV)	0.14	Standard Release (Common)
170	Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet	16.9g (34% DV)	119 (6% DV)	0.14	Standard Release (Common)
171	Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped	1.7g (3% DV)	12 (1% DV)	0.14	Standard Release (Common)
172	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	20.1g (40% DV)	142 (7% DV)	0.14	Standard Release (Common)
173	Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz	6.9g (14% DV)	49 (2% DV)	0.14	Standard Release (Common)
174	Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz	24.3g (49% DV)	173 (9% DV)	0.14	Standard Release (Common)
175	Beverages, coffee, brewed, breakfast blend 1 cup	0.7g (1% DV)	5 (0% DV)	0.14	Standard Release (Common)
176	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	43.2g (86% DV)	309 (15% DV)	0.14	Standard Release (Common)
177	Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz	16.9g (34% DV)	121 (6% DV)	0.14	Standard Release (Common)
178	Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz	8.1g (16% DV)	58 (3% DV)	0.14	Standard Release (Common)
179	Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)	48.2g (96% DV)	346 (17% DV)	0.14	Standard Release (Common)
180	Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	24.1g (48% DV)	173 (9% DV)	0.14	Standard Release (Common)
181	Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced	39.7g (79% DV)	285 (14% DV)	0.14	Standard Release (Common)
182	Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced	3.9g (8% DV)	28 (1% DV)	0.14	Standard Release (Common)
183	Beverages, nutritional shake mix, high protein, powder 1 tbsp	5.4g (11% DV)	39 (2% DV)	0.14	Standard Release (Common)
184	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	20.2g (40% DV)	146 (7% DV)	0.14	Standard Release (Common)
185	Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz	24.9g (50% DV)	180 (9% DV)	0.14	Standard Release (Common)
186	Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies	5.8g (12% DV)	42 (2% DV)	0.14	Standard Release (Common)
187	Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin	28.7g (57% DV)	208 (10% DV)	0.14	Standard Release (Common)
188	Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped	1.5g (3% DV)	11 (1% DV)	0.14	Standard Release (Common)
189	Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet	41.3g (83% DV)	303 (15% DV)	0.14	Standard Release (Common)
190	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	19.9g (40% DV)	146 (7% DV)	0.14	Standard Release (Common)
191	Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)	19.9g (40% DV)	146 (7% DV)	0.14	Standard Release (Common)
192	Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz	22.3g (45% DV)	164 (8% DV)	0.14	Standard Release (Common)
193	Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams	4.6g (9% DV)	34 (2% DV)	0.14	Standard Release (Common)
194	Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz	17.5g (35% DV)	130 (7% DV)	0.13	Standard Release (Common)
195	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	17.4g (35% DV)	130 (7% DV)	0.13	Standard Release (Common)
196	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	25.8g (52% DV)	193 (10% DV)	0.13	Standard Release (Common)
197	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	0.8g (2% DV)	6 (0% DV)	0.13	Standard Release (Common)
198	Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz	18.1g (36% DV)	136 (7% DV)	0.13	Standard Release (Common)
199	Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz	23.9g (48% DV)	181 (9% DV)	0.13	Standard Release (Common)
200	Fresh Basil (Basil, fresh) 5 leaves	0.1g (0% DV)	1 (0% DV)	0.1	Standard Release (Common)