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Nutrition information Sorted by Grams of Protein

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Baked Products

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Leavening agents, yeast, baker's, active dry 295 38.3 4.6 38.2
Bread crumbs, dry, grated, seasoned 367 14.2 2.6 70.4
PEPPERIDGE FARM Classic Style Croutons, seasoned 465 13.6 18.5 61.1
Crackers, wheat, sandwich, with peanut butter filling 495 13.5 26.7 53.8
Crackers, rusk toast 407 13.5 7.2 72.3
CPC FOOD SERVICE, OROWEAT Seasoned Dressing Mix, dry 357 13.4 1.8 71.9
Bread crumbs, dry, grated, plain 395 13.35 5.3 71.98
BEST FOODS, BROWNBERRY Sage and Onion Stuffing Mix, dry 381 13.3 5.1 70.5
Bread, protein, toasted (includes gluten) 270 13.2 2.4 48.1
Crackers, matzo, whole-wheat 351 13.1 1.5 78.9
Crackers, melba toast, wheat 374 12.9 2.3 76.4
Pancakes, whole-wheat, dry mix, incomplete 344 12.8 1.5 71
KRAFT, STOVE TOP Stuffing Mix Chicken Flavor 381 12.6 4.1 73.1
Crackers, cheese, sandwich-type with peanut butter filling 496 12.41 25.12 56.74
Crackers, matzo, egg 391 12.3 2.1 78.6
Crackers, melba toast, plain 390 12.1 3.2 76.6
Crackers, melba toast, plain, without salt 390 12.1 3.2 76.6
Bread, protein (includes gluten) 245 12.1 2.2 43.8
Bread sticks, plain 412 12 9.5 68.4
HIDDEN VALLEY RANCH, SALAD CRISPINS Italian Style, Parmesan Croutons 434 11.9 12.8 67.8
Croutons, plain 407 11.9 6.6 73.5
Crackers, melba toast, rye (includes pumpernickel) 389 11.6 3.4 77.3
Crackers, standard snack-type, sandwich, with peanut butter filling 494 11.47 24.54 58.38
Bread, oat bran, toasted 259 11.4 4.8 43.7
Bagels, plain, toasted, enriched, with calcium propionate (includes onion, poppy, sesame) 295 11.3 1.7 57.5
Bread stuffing, bread, dry mix 386 11 3.4 76.2
NABISCO, NABISCO ORIGINAL PREMIUM Saltine Crackers 420 10.9 10.2 71.1
Bread, whole-wheat, commercially prepared, toasted 277 10.9 4.8 51.7
Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 272 10.9 4.1 50.4
Pancakes, buckwheat, dry mix, incomplete 340 10.9 2.7 71.3
Croutons, seasoned 465 10.8 18.3 63.5
Rolls, pumpernickel 277 10.8 2.8 52.8
Bread, wheat germ, toasted 293 10.7 3.3 54.3
Bagels, oat bran 255 10.7 1.2 53.3
Cookies, ladyfingers, with lemon juice and rind 365 10.6 9.1 59.7
Cookies, ladyfingers, without lemon juice and rind 365 10.6 9.1 59.7
Bagels, egg 278 10.6 2.1 53
Bagels, cinnamon-raisin, toasted 294 10.6 1.8 59.3
Bread, egg, toasted 315 10.5 6.6 52.6
Crackers, saltines, fat-free, low-sodium 393 10.5 1.6 82.3
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 275 10.5 1.6 53.4
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) 275 10.5 1.6 53.4
Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) 275 10.5 1.6 53.4
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) 275 10.5 1.6 53.4
LENDER'S Bagel Shop Blueberry Bagels 259 10.5 1.5 52.33
LENDER'S Premium Refrigerated Blueberry Bagels 258 10.43 1.63 52.51
Bread, oat bran 236 10.4 4.4 39.8
Popovers, dry mix, enriched 371 10.4 4.3 71
Popovers, dry mix, unenriched 371 10.4 4.3 71
Rolls, dinner, rye 286 10.3 3.4 53.1
Crackers, cheese, regular 503 10.1 25.3 58.2
Crackers, cheese, low sodium 503 10.1 25.3 58.2
Pancakes, plain, dry mix, complete (includes buttermilk) 376 10.1 4.9 71.3
Cookies, peanut butter sandwich, special dietary 535 10 34 50.8
Bread stuffing, cornbread, dry mix 389 10 4.2 76.7
Crackers, matzo, egg and onion 391 10 3.9 77.1
Bread, mixed-grain (includes whole-grain, 7-grain) 250 10 3.8 46.4
Pancakes, plain, dry mix, incomplete (includes buttermilk) 355 10 1.7 73.6
Crackers, matzo, plain 395 10 1.4 83.7
Bread, wheat, toasted (includes wheat berry) 282 9.9 4.4 51.3
Rolls, hard (includes kaiser) 293 9.9 4.3 52.7
English muffins, mixed-grain, toasted (includes granola) 255 9.9 1.9 50.3
Crackers, wheat, sandwich, with cheese filling 497 9.8 25 58.2
Bread, pita, whole-wheat 266 9.8 2.6 55
Bagels, cinnamon-raisin 274 9.8 1.7 55.2
Wonton wrappers (includes egg roll wrappers) 291 9.8 1.5 57.9
Bread, rice bran, toasted 264 9.7 5 47.3
Bread, whole-wheat, commercially prepared 246 9.7 4.2 46.1
Cookies, peanut butter, commercially prepared, regular 477 9.6 23.6 58.9
Rolls, hamburger or hotdog, mixed-grain 263 9.6 6 44.6
Bread, french or vienna, toasted (includes sourdough) 298 9.6 3.3 56.4
Bread, wheat germ 261 9.6 2.9 48.3
English muffins, whole-wheat, toasted 221 9.6 2.3 44.1
Crackers, rye, wafers, plain 334 9.6 0.9 80.4
Rolls, dinner, egg 307 9.5 6.4 52
Bread, egg 287 9.5 6 47.8
Rolls, dinner, oat bran 236 9.5 4.6 40.2
Rolls, hamburger or hotdog, plain 279 9.5 4.33 49.45
Bread, reduced-calorie, oat bran, toasted 239 9.5 3.8 49.2
Bread, pumpernickel, toasted 275 9.5 3.4 52.2
Bread, rye, toasted 284 9.4 3.6 53.1
English muffins, wheat, toasted 243 9.4 2.1 48.7
Crackers, standard snack-type, sandwich, with cheese filling 477 9.3 21.1 61.7
PILLSBURY, Crusty French Loaf, refrigerated dough 249 9.3 2.8 46.6
Cracker meal 383 9.3 1.7 80.9
NABISCO, NABISCO SNACKWELL'S Cracked Pepper Cracker 439 9.26 11.07 74.69
LENDER'S Big'N Crusty Blueberry Bagel 252 9.26 0.9 53.96
Crackers, rye, sandwich-type with cheese filling 481 9.2 22.3 60.8
Croissants, cheese 414 9.2 20.9 47
Crackers, saltines (includes oyster, soda, soup) 434 9.2 11.8 71.5
Crackers, saltines, low salt (includes oyster, soda, soup) 434 9.2 11.8 71.5
Crackers, saltines, unsalted tops (includes oyster, soda, soup) 434 9.2 11.8 71.5
Bread, whole-wheat, prepared from recipe, toasted 305 9.2 5.9 56.4
Bread, oatmeal, toasted 292 9.2 4.8 52.7
Cookies, peanut butter, refrigerated dough, baked 503 9.1 27.5 57.3
Bread, wheat (includes wheat berry) 260 9.1 4.1 47.2
Bread, reduced-calorie, rye 203 9.1 2.9 40.5
Bread, reduced-calorie, wheat 198 9.1 2.3 43.6
English muffins, mixed-grain (includes granola) 235 9.1 1.8 46.3
Bread, pita, white, enriched 275 9.1 1.2 55.7
Bread, pita, white, unenriched 275 9.1 1.2 55.7
ARCHWAY Home Style Cookies, Peanut Jumble 484 9.09 25.89 55.6
ARCHWAY Home Style Cookies, Gourmet Ol'Fashion Peanut Butter 469 9.09 23.64 57.25
Cream puffs, prepared from recipe, shell (includes eclair) 362 9 25.9 22.8
ARCHWAY Home Style Cookies, Peanut Butter 480 9 24.28 58.48
Cookies, peanut butter, prepared from recipe 475 9 23.8 58.9
Crackers, rye, wafers, seasoned 381 9 9.2 73.8
Bread, white, commercially prepared, toasted 293 9 4 54.4
Bread, white, commercially prepared, toasted, low sodium no salt 293 9 4 54.4
Crackers, cheese, sandwich-type with cheese filling 490 8.92 24.41 58.76
Bread, rice bran 243 8.9 4.6 43.5
Pancakes, special dietary, dry mix 349 8.9 1.4 73.9
Cake, angelfood, dry mix 373 8.9 0.4 85.1
Cookies, peanut butter sandwich, regular 478 8.8 21.1 65.6
Crackers, whole-wheat 443 8.8 17.2 68.6
Crackers, whole-wheat, low salt 443 8.8 17.2 68.6
Bread, italian 271 8.8 3.5 50
Bread, wheat bran 248 8.8 3.4 47.8
Bread, french or vienna (includes sourdough) 274 8.8 3 51.9
English muffins, whole-wheat 203 8.8 2.1 40.4
Tortillas, ready-to-bake or -fry, flour 325 8.7 7.1 55.6
Tortillas, ready-to-bake or -fry, flour, without added calcium 325 8.7 7.1 55.6
MISSION FOODS, MISSION Flour Tortillas, Soft Taco, 8 inch 287 8.7 6 49.6
Rolls, dinner, whole-wheat 266 8.7 4.7 51.1
Bread, cracked-wheat 260 8.7 3.9 49.5
Bread, pumpernickel 250 8.7 3.1 47.5
Bread, reduced-calorie, white 207 8.7 2.5 44.3
English muffins, wheat 223 8.7 2 44.8
BEST FOODS, THOMAS' English Muffins, plain 231 8.7 1.5 45.6
Crackers, wheat, regular 473 8.6 20.6 64.9
Crackers, wheat, low salt 473 8.6 20.6 64.9
Rolls, dinner, wheat 273 8.6 6.3 46
Bread, raisin, toasted, enriched 297 8.6 4.8 56.9
Rolls, french 277 8.6 4.3 50.2
CAMPIONE D'ITALIA FOODS, CAMPIONE Garlic Bread, frozen 362 8.5 16.8 44.3
Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk 316 8.5 7.3 53.4
Pancakes, whole-wheat, dry mix, incomplete, prepared 208 8.5 6.5 29.4
Bread, rye 259 8.5 3.3 48.3
Rolls, dinner, plain, commercially prepared (includes brown-and-serve) 300 8.4 7.3 50.4
Bread, whole-wheat, prepared from recipe 278 8.4 5.4 51.4
Bread, oatmeal 269 8.4 4.4 48.5
English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) 255 8.4 2 50
Leavening agents, yeast, baker's, compressed 105 8.4 1.9 18.1
NABISCO, NABISCO WHEAT THINS Crackers, baked 470 8.3 20 69.1
PEPPERIDGE FARM Crusty Italian Bread, Garlic 372 8.3 19.2 41.6
Rolls, hamburger or hotdog, reduced-calorie 196 8.3 2 42.1
Cookies, peanut butter, refrigerated dough 458 8.2 25 52.1
Croissants, butter 406 8.2 21 45.8
Bread, white, commercially prepared, low sodium no salt 267 8.2 3.6 49.5
English muffins, raisin-cinnamon, toasted (includes apple-cinnamon) 264 8.2 2.9 53
Ice cream cones, cake or wafer-type 417 8.1 6.9 79
INTERSTATE BRANDS CORP, WONDER Hamburger Rolls 273 8.07 4.15 50.84
MCKEE BAKING, LITTLE DEBBIE NUTTY BARS, Wafers with Peanut Butter, Chocolate Covered 548 8 32.8 55.2
Danish pastry, cheese 374 8 21.9 37.2
Biscuits, plain or buttermilk, dry mix 428 8 15.4 63.3
Bread, reduced-calorie, oat bran 201 8 3.2 41.3
NABISCO, NABISCO SNACKWELL'S Wheat Cracker 415 7.94 10 77
Waffles, plain, prepared from recipe 291 7.9 14.1 32.9
Bread, white, prepared from recipe, made with low fat (2%) milk 285 7.9 5.7 49.6
Bread, raisin, enriched 274 7.9 4.4 52.3
Bread, raisin, unenriched 274 7.9 4.4 52.3
Ice cream cones, sugar, rolled-type 402 7.9 3.8 84.1
Crackers, crispbread, rye 366 7.9 1.3 82.2
Pancakes, plain, dry mix, incomplete, prepared 218 7.8 7.7 28.9
Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked 299 7.8 5.2 55.4
PILLSBURY Buttermilk Biscuits, Artificial Flavor, refrigerated dough 241 7.8 2.2 47.5
Hush puppies, prepared from recipe 337 7.7 13.5 46
French toast, prepared from recipe, made with low fat (2%) milk 229 7.7 10.8 25
Bread, white, prepared from recipe, made with nonfat dry milk 274 7.7 2.6 53.6
English muffins, plain, enriched, with ca prop (includes sourdough) 235 7.7 1.8 46
English muffins, plain, enriched, without calcium propionate(includes sourdough) 235 7.7 1.8 46
English muffins, plain, unenriched, with calcium propionate (includes sourdough) 235 7.7 1.8 46
English muffins, plain, unenriched, without calcium propionate (includes sourdough) 235 7.7 1.8 46
Bread, white, commercially prepared (includes soft bread crumbs) 266 7.64 3.29 50.61
Crackers, milk 455 7.6 15.8 69.7
Bread, reduced-calorie, oatmeal 210 7.6 3.5 43.3
English muffins, raisin-cinnamon (includes apple-cinnamon) 243 7.5 2.7 48.7
NABISCO, NABISCO SNACKWELL'S Zesty Cheese Crackers 431 7.45 10 77
Puff pastry, frozen, ready-to-bake, baked 558 7.4 38.5 45.7
Crackers, standard snack-type, regular 502 7.4 25.3 61
Crackers, standard snack-type, regular, low salt 502 7.4 25.3 61
MARTHA WHITE FOODS, MARTHA WHITE'S Buttermilk Biscuit Mix, dry 418 7.4 14.5 64.5
Muffins, corn, dry mix, prepared 321 7.4 10.2 49.1
Croissants, apple 254 7.4 8.7 37.1
French toast, frozen, ready-to-heat 213 7.4 6.1 32.1
Puff pastry, frozen, ready-to-bake 551 7.3 38.1 45.1
Biscuits, plain or buttermilk, dry mix, prepared 335 7.3 12.1 48.4
Cake, sponge, prepared from recipe 297 7.3 4.3 57.7
NABISCO, NABISCO RITZ Crackers 492 7.2 22.9 64.2
Taco shells, baked 468 7.2 22.6 62.4
Taco shells, baked, without added salt 468 7.2 22.6 62.4
Bread, cornbread, dry mix, prepared 314 7.2 10 48.1
NABISCO, NABISCO SNACKWELL'S French Onion Snack Crackers 428 7.14 10 77
Danish pastry, nut (includes almond, raisin nut, cinnamon nut) 430 7.1 25.2 45.7
Sweet rolls, cheese 360 7.1 18.3 43.7
KEEBLER, KEEBLER Chocolate Graham SELECTS 465 7.1 16.6 71.8
FRANCHISE ASSOCIATES, HOWARD JOHNSON'S TOASTEES, Blueberry Toaster Muffins, frozen, ready to eat 331 7.1 13.6 45.1
Muffins, corn, prepared from recipe, made with low fat (2%) milk 316 7.1 12.3 44.2
Muffins, wheat bran, dry mix 396 7.1 12 73
Bread, indian (navajo) fry 329 7.1 9.5 53.3
QUAKER OATS, AUNT JEMIMA Original Waffles, frozen 273 7.1 8.4 42.3
Phyllo dough 299 7.1 6 52.6
NABISCO, NABISCO SNACKWELL'S Italian Ranch Snack Crackers 428 7.07 10 77.77
KELLOGG'S Eggo Lowfat Homestyle Waffles 236 7.06 3.56 44.15
Danish pastry, cinnamon, enriched 403 7 22.4 44.6
Danish pastry, cinnamon, unenriched 403 7 22.4 44.6
Biscuits, plain or buttermilk, prepared from recipe 354 7 16.3 44.6
Coffeecake, cheese 339 7 15.2 44.3
PILLSBURY HUNGRY JACK Buttermilk Biscuits, Artificial Flavor, refrigerated dough 319 7 13.4 42.5
Bread, cornbread, dry mix, enriched (includes corn muffin mix) 418 7 12.2 69.5
Bread, cornbread, dry mix, unenriched (includes corn muffin mix) 418 7 12.2 69.5
NABISCO, NABISCO SNACKWELL'S Salsa Snack Crackers 427 7 10 77.84
Muffins, oat bran 270 7 7.4 48.3
NABISCO, NABISCO GRAHAMS Crackers