protein in oats information and values per serving and 100g

Welcome to the nutritional protein content in 20 different types of oats, ranging from 13.7 g to 1.98 g per 100g. The basic type of oats is Cereals, QUAKER, Quick Oats, Dry, where the amount of protein in 100g is 13.7 g. This is 24% of the protein RDA, from 100g of Cereals, QUAKER, Quick Oats, Dry.

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

Top ten oats products high in protein

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

At the bottom of the page is the full list for the 20 different types of oats based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the protein content in oats.

1. Cereals, QUAKER, Quick Oats, Dry : 13.7g (24%RDA)
2. Cereals, QUAKER, Quick Oats with Iron, Dry : 13.7g (24%RDA)
3. Cereals, oats, regular and quick, not fortified, dry : 13.15g (23%RDA)
4. Cereals, oats, instant, fortified, plain, dry : 11.92g (21%RDA)
5. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey : 10.55g (19%RDA)
6. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins : 9.66g (17%RDA)
7. Cereals, oats, instant, fortified, with cinnamon and spice, dry : 9.53g (17%RDA)
8. Cereals, oats, instant, fortified, with raisins and spice, dry : 8.45g (15%RDA)
9. Cereals ready-to-eat, rolled oats, whole wheat, rice, presweetened, maple flavored, with pecans : 8.3g (15%RDA)
10. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey : 7.8g (14%RDA)

Following on from the ten top oats items or products containing protein we have a more comprehensive break down of Cereals, QUAKER, Quick Oats, Dry, and the highest item containing protein which is Cereals, QUAKER, Quick Oats, Dry. 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 20 types of oats. .

Cereals, QUAKER, Quick Oats, Dry - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Cereals, QUAKER, Quick Oats, Dry should be considered along with the protein content. This food profile is part of our list of food and drinks under the general group Breakfast Cereals.Other important and protein related nutrients are Calories, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 371 kcal (19% RDA), the amount of Fat is 6.87 g (11% RDA) and the amount of Carbohydrate is 68.18 g (52% RDA). The nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the protein levels in oats.

protein and nutrition facts in oats per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cereals, QUAKER, Quick Oats, Dry has a nutritional value score of 15 out of 100.Comparing the protein content and the nutritional density in 100g for Cereals, QUAKER, Quick Oats, Dry; We class this as a high protein content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing protein in oats vs chicken breast

The amount of protein in chicken breast is 31 g per 100g.As protein percentage of the RDA this is 62 %. Comparing with Cereals, QUAKER, Quick Oats, Dry, in 100g contains 13.7 g of protein. As a percentage of the RDA this is 24 %. Therefore, chicken breast has 17.3 g more protein than Cereals, QUAKER, Quick Oats, Dry. In terms of protein percentage this is 126 % more protein. Chicken breast has an overall nutritional value score of 15 out of 100, whereas Cereals, QUAKER, Quick Oats, Dry has a nutritional value score of 15 out of 100.Cereals, QUAKER, Quick Oats, Dry also has the highest amount of protein for the 20 different oats items.

Amount of protein per 100 Calories

100 calories of cereals, QUAKER, Quick Oats, Dry is a serving size of 0.27 g, and the amount of Protein is 3.69 g (6.47% RDA). Other important and related nutrients and macronutrients such as Carbohydrate, in 100 Calories are as follows; Fat 1.85 g (2.96% RDA), Carbohydrate 18.38 g (14.02% RDA). This is shown in the protein RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. protein and nutrition facts in oats per 100 calories

Content per Typical Serving Size .5 cup (or 40 g)

For the food Cereals, QUAKER, Quick Oats, Dry the typical serving size is .5 cup (or 40 g) which contains 5.48 g of Protein. The protein percentage of the recommended daily value for this serving is 10 %.

To give 100% of the RDA, 10.0 servings of the typical serving size .5 cup (or 40 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 148.4 kcal, the Fat content is 2.75 g and the Carbohydrate content is 27.27 g. The percentages are shown below in the protein chart, for the typical serving of protein and the related and important nutritional values.protein and nutritional content in oats

Macronutrients in Cereals, QUAKER, Quick Oats, Dry


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 .5 cup or 40 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 21.9 (kcal).The number of calories from Fat is 24.8 (kcal).The total calories from carbohydrate is 109.1 (kcal).protein, calories and nutritional content in oats

Grams of protein in oats (per 100g)

This list of 20 types of oats, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals, QUAKER, Quick Oats, Dry through to Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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 oats.

The list below gives the total protein content in the 20 items from the general description 'oats' each of which show the protein amount as well as Calories, Fat and Carbohydrate. Below, is the top 20 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.

oats protein per 100g

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

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

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.

Effect of Preparation and Storage on protein

The level of protein can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items which are cooked are 4 items. The highest amount of protein from the 4 cooked items is in Cereals, ROMAN MEAL WITH OATS, cooked with water, with salt where the amount is 3 g per 100g.

Average Content for oats

The average (or more correctly the arithmetic mean) amount of protein contained in 100g of oats, based on the list below of 20 different items under the general description of oats, is 7.25 g of protein. This average value corresponds to 12.95 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 278.10 kcal, the average amount of Fat is 4.86 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Protein is found in Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey which in 100g contains 7.8 g of Protein. This corresponds to 14 % of the recommended daily allowance. For this serving the amount of Calories is 362 kcal, the amount of Fat is 1.8 g and the amount of Carbohydrate is 85 g.

Highest protein Content per 100g

Using the list below for the 20 different oats nutrition entries in our database, the highest amount of protein is found in Cereals, QUAKER, Quick Oats, Dry which contains 13.7 g of protein per 100g. The associated percentage of RDA is 24 %. For this 100g serving the Calories content is 371 kcal, the Fat content is 6.87 g, the Carbohydrate content is 68.18 g. chart to show highest protein in oats per 100g

The lowest amount of protein is in Cereals, oats, instant, fortified, with raisins and spice, prepared with water which in 100g contains 1.98 g of protein. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 88 kcal, the amount of Fat is 0.95 g, the amount of Carbohydrate is 17.91 g.

The difference between the highest and lowest values gives a protein range of 11.72 g per 100g. The range for the other nutrients are as follows; 283 kcal for Calories, 5.92 g for 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 Cereals, QUAKER, Quick Oats, Dry contains 13.7 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 Cereals, oats, regular and quick, not fortified, dry which contains 10.65 g in 1 cup (or 81 g). The percentage of the recommended daily value for this serving is 19 %. For this serving the Calories content is 306.99 kcal, the Fat content is 5.28 g and the Carbohydrate content is 54.84 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 a high amount of protein


Oats List, protein Content per 100g

1. Cereals, QUAKER, Quick Oats, Dry - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein
(%RDA)
Calories
(%RDA)
Fat
(%RDA)
Carbohydrate
(%RDA)
  Profile for a 100g serving :
  13.7 g (24%)371 kcal (19%)6.87 g (11%)68.18 g (52%)
  Typical Serving size of .5 cup (or 40g):
   5.48 g (10%) 148.4 kcal (7%) 2.75 g (4%) 27.27 g (21%)
2. Cereals, QUAKER, Quick Oats with Iron, Dry - Protein
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  13.7 g (24%)371 kcal (19%)6.87 g (11%)68.18 g (52%)
  Typical Serving size of .5 cup (or 40g):
   5.48 g (10%) 148.4 kcal (7%) 2.75 g (4%) 27.27 g (21%)
3. Cereals, oats, regular and quick, not fortified, dry - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  13.15 g (23%)379 kcal (19%)6.52 g (10%)67.7 g (52%)
  Typical Serving size of 1 cup (or 81g):
   10.65 g (19%) 306.99 kcal (15%) 5.28 g (8%) 54.84 g (42%)
  Other serving sizes .333 cup (or 27g):
  3.55 g (6%) 102.33 kcal (5%) 1.76 g (3%) 18.28 g (14%)
4. Cereals, oats, instant, fortified, plain, dry - Protein
  Nutritional Value : 17 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  11.92 g (21%)362 kcal (18%)6.9 g (11%)69.52 g (53%)
  Typical Serving size of 1 packet (or 28g):
   3.34 g (6%) 101.36 kcal (5%) 1.93 g (3%) 19.47 g (15%)
5. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  10.55 g (19%)421 kcal (21%)11.62 g (18%)73.65 g (57%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 51g):
   5.38 g (10%) 214.71 kcal (11%) 5.93 g (9%) 37.56 g (29%)
6. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  9.66 g (17%)412 kcal (21%)10.38 g (16%)74.67 g (57%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 51g):
   4.93 g (9%) 210.12 kcal (11%) 5.29 g (8%) 38.08 g (29%)
7. Cereals, oats, instant, fortified, with cinnamon and spice, dry - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  9.53 g (17%)369 kcal (18%)4.84 g (7%)76.08 g (59%)
  Typical Serving size of 1 packet (or 45g):
   4.29 g (8%) 166.05 kcal (8%) 2.18 g (3%) 34.24 g (26%)
8. Cereals, oats, instant, fortified, with raisins and spice, dry - Protein
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  8.45 g (15%)360 kcal (18%)4.03 g (6%)76.33 g (59%)
  Typical Serving size of 1 packet (or 44g):
   3.72 g (7%) 158.4 kcal (8%) 1.77 g (3%) 33.59 g (26%)
9. Cereals ready-to-eat, rolled oats, whole wheat, rice, presweetened, maple flavored, with pecans - Protein
  Nutritional Value : 14 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  8.3 g (15%)422 kcal (21%)10.5 g (16%)76.9 g (59%)
  Typical Serving size of 1 serving (1 NLEA serving) (or 52g):
   4.32 g (8%) 219.44 kcal (11%) 5.46 g (8%) 39.99 g (31%)
10. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey - Protein
  Nutritional Value : 17 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  7.8 g (14%)362 kcal (18%)1.8 g (3%)85 g (65%)
  Typical Serving size of .666 cup (1 NLEA serving) (or 29g):
   2.26 g (4%) 104.98 kcal (5%) 0.52 g (1%) 24.65 g (19%)
11. Cereals ready-to-eat, Post Honey Bunches of Oats with vanilla bunches - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  7.14 g (13%)393 kcal (20%)5.36 g (8%)82.14 g (63%)
  Typical Serving size of 1 cup (1 NLEA serving) (or 56g):
   4 g (7%) 220.08 kcal (11%) 3 g (5%) 46 g (35%)
12. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted - Protein
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  7.12 g (13%)398 kcal (20%)5.46 g (8%)81.19 g (62%)
  Typical Serving size of .75 cup (1 NLEA serving) (or 30g):
   2.14 g (4%) 119.4 kcal (6%) 1.64 g (3%) 24.36 g (19%)
13. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds - Protein
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  6.25 g (11%)406 kcal (20%)7.81 g (12%)81.25 g (63%)
  Typical Serving size of .75 cup (1 NLEA serving) (or 32g):
   2 g (4%) 129.92 kcal (6%) 2.5 g (4%) 26 g (20%)
14. Cereals, ROMAN MEAL WITH OATS, cooked with water, with salt - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  3 g (5%)71 kcal (4%)0.8 g (1%)14.2 g (11%)
  Typical Serving size of 1 cup (or 240g):
   7.2 g (13%) 170.4 kcal (9%) 1.92 g (3%) 34.08 g (26%)
  Other serving sizes .75 cup (or 180g):
  5.4 g (10%) 127.8 kcal (6%) 1.44 g (2%) 25.56 g (20%)
15. Cereals, ROMAN MEAL WITH OATS, cooked with water, without salt - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  3 g (5%)71 kcal (4%)0.8 g (1%)14.2 g (11%)
  Typical Serving size of 1 cup (or 240g):
   7.2 g (13%) 170.4 kcal (9%) 1.92 g (3%) 34.08 g (26%)
  Other serving sizes .75 cup (or 180g):
  5.4 g (10%) 127.8 kcal (6%) 1.44 g (2%) 25.56 g (20%)
16. Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  2.54 g (5%)71 kcal (4%)1.52 g (2%)12 g (9%)
  Typical Serving size of 1 cup (or 234g):
   5.94 g (11%) 166.14 kcal (8%) 3.56 g (5%) 28.08 g (22%)
  Other serving sizes .75 cup (or 175g):
  4.45 g (8%) 124.25 kcal (6%) 2.66 g (4%) 21 g (16%)
17. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  2.54 g (5%)71 kcal (4%)1.52 g (2%)12 g (9%)
  Typical Serving size of 1 cup (or 234g):
   5.94 g (11%) 166.14 kcal (8%) 3.56 g (5%) 28.08 g (22%)
  Other serving sizes 1 tbsp (or 14.6g):
  0.37 g (1%) 10.37 kcal (1%) 0.22 g (0%) 1.75 g (1%)
  Other serving sizes .75 cup (or 175g):
  4.45 g (8%) 124.25 kcal (6%) 2.66 g (4%) 21 g (16%)
18. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) - Protein
  Nutritional Value : 18 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  2.37 g (4%)68 kcal (3%)1.36 g (2%)11.67 g (9%)
  Typical Serving size of 1 cup and cooked (or 234g):
   5.55 g (10%) 159.12 kcal (8%) 3.18 g (5%) 27.31 g (21%)
  Other serving sizes 1 cup, dry and yields (or 501g):
  11.87 g (21%) 340.68 kcal (17%) 6.81 g (10%) 58.47 g (45%)
  Other serving sizes 1 oz, dry and yields (or 177g):
  4.19 g (7%) 120.36 kcal (6%) 2.41 g (4%) 20.66 g (16%)
  Other serving sizes 1 packet, dry and yields (or 177g):
  4.19 g (7%) 120.36 kcal (6%) 2.41 g (4%) 20.66 g (16%)
19. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water - Protein
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  2.37 g (4%)96 kcal (5%)1.21 g (2%)18.95 g (15%)
  Typical Serving size of 1 cup (or 240g):
   5.69 g (10%) 230.4 kcal (12%) 2.9 g (4%) 45.48 g (35%)
  Other serving sizes 1 tbsp (or 15g):
  0.36 g (1%) 14.4 kcal (1%) 0.18 g (0%) 2.84 g (2%)
  Other serving sizes 1 packet and prepared (or 161g):
  3.82 g (7%) 154.56 kcal (8%) 1.95 g (3%) 30.51 g (23%)
20. Cereals, oats, instant, fortified, with raisins and spice, prepared with water - Protein
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  1.98 g (4%)88 kcal (4%)0.95 g (1%)17.91 g (14%)
  Typical Serving size of 1 cup (or 240g):
   4.75 g (8%) 211.2 kcal (11%) 2.28 g (4%) 42.98 g (33%)
  Other serving sizes 1 tbsp (or 15g):
  0.3 g (1%) 13.2 kcal (1%) 0.14 g (0%) 2.69 g (2%)






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