Welcome to the list of the top 25 sauces highest in protein content. Where the amount of protein ranges from 22.69 g to 1.25 g per 100g. The top sauce is Sauce, cheese, dry, powder with the highest protein content, which in 100g contains 22.69 g of protein.

The total recommended daily allowance or RDA for protein is 50 g. For the 100g serving of Sauce, cheese, dry, powder, which contains 22.69 g of protein, the corresponding RDA protein percentage is 41 %, which is the highest item from the list of sauces high in protein.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Sauce, cheese, dry, powder has a nutritional value score of 14 out of 100.Comparing the protein content and the nutritional density in 100g for Sauce, cheese, dry, powder; We class this as a high protein content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of sauces.



Other important and protein related nutrients are Calories, Fat and Carbohydrate. For this 100g serving for Sauce, cheese, dry, powder, which is the top of the sauces list for protein content in your diet, the amount of Calories is 448 kcal (22% RDA), the amount of Fat is 25.44 g (39% RDA) and the amount of Carbohydrate is 33.66 g (26% RDA). The nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the protein content in Sauce, cheese, dry, powder from the list of sauces.

protein and nutrition facts in sauces per 100g



Top Twenty List - Highest protein Content per 100g

Below is a basic list for protein in sauces for the top 20 sauces. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Sauce, cheese, dry, powder 22.69g (41%RDA)
2. Sauce, alfredo mix, dry 15.32g (27%RDA)
3. Sauce, sofrito, prepared from recipe 12.8g (23%RDA)
4. Sauce, cheese sauce mix, dry 7.68g (14%RDA)
5. Sauce, mole poblano, dry mix, single brand 7.48g (13%RDA)
6. Sauce, cheese, ready-to-serve 6.71g (12%RDA)
7. Sauce, teriyaki, ready-to-serve, reduced sodium 5.93g (11%RDA)
8. Sauce, teriyaki, ready-to-serve 5.93g (11%RDA)
9. Sauce, fish, ready-to-serve 5.06g (9%RDA)
10. Sauce, homemade, white, thick 3.99g (7%RDA)
11. Sauce, white, thin, prepared-from-recipe, with butter 3.95g (7%RDA)
12. Sauce, homemade, white, medium 3.84g (7%RDA)
13. Sauce, homemade, white, thin 3.77g (7%RDA)
14. Sauce, hoisin, ready-to-serve 3.31g (6%RDA)
15. Sauce, tomato chili sauce, bottled, no salt, low sodium 2.5g (4%RDA)
16. Sauce, tomato chili sauce, bottled, with salt 2.5g (4%RDA)
17. Sauce, pizza, canned, ready-to-serve 2.18g (4%RDA)
18. Sauce, sweet and sour, prepared-from-recipe 1.84g (3%RDA)
19. Sauce, salsa, ready-to-serve 1.54g (3%RDA)
20. Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 1.41g (3%RDA)

Comparing protein in sauces vs chicken breast

The amount of protein in chicken breast is 31 per 100g.As protein percentage of the RDA this is 62 %. Comparing with Sauce, cheese, dry, powder, in 100g contains 22.69 g of protein. As a percentage of the RDA this is 41 %. Therefore, chicken breast has 8.31 g more protein than Sauce, cheese, dry, powder. In terms of protein percentage this is 37 % more protein. Chicken breast has an overall nutritional value score of 15 out of 100, whereas Sauce, cheese, dry, powder has a nutritional value score of 14 out of 100.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. 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 Sauce, mole poblano, dry mix, single brand which contains 19.82 g in 1 cup sauce (or 265 g). The percentage of the recommended daily value for this serving is 35 %. For this serving the Calories content is 1513.15 kcal (76% RDA), the Fat content is 110.19 g (170% RDA) and the Carbohydrate content is 110.51 g (85% RDA).

Grams of protein in sauces (per 100g)

The list below gives the total protein content in the top 25 items from the general description 'sauces' each of which show the protein amount as well as Calories, Fat and Carbohydrate. The top 25 food items are shown in the graph below, to give 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.

sauces protein per 100g

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.

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 classified as canned is 1 item. The highest amount of protein from the 1 canned items is in Sauce, pizza, canned, ready-to-serve where the level is 2.18 g per 100g.

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 protein content.


List of Sauces High in protein Content per 100g

1. Sauce, cheese, dry, powder - Protein
22.69 g of Protein per 100g (41% RDA)
Nutritional Value = 14 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
22.69 g(41%) 448(22%)33.66(26%)25.44(39%)
Typical Serving Amount : 1 packet (or 35g):
7.94 g(14%)156.8 kcal(8%)11.78 g(9%)8.9 g(14%)
2. Sauce, alfredo mix, dry - Protein
15.32 g of Protein per 100g (27% RDA)
Nutritional Value = 14 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
15.32 g(27%) 535(27%)36.52(28%)36.35(56%)
3. Sauce, sofrito, prepared from recipe - Protein
12.8 g of Protein per 100g (23% RDA)
Nutritional Value = 15 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
12.8 g(23%) 237(12%)5.46(4%)18.2(28%)
Typical Serving Amount : .5 cup (or 103g):
13.18 g(24%)244.11 kcal(12%)5.62 g(4%)18.75 g(29%)
4. Sauce, cheese sauce mix, dry - Protein
7.68 g of Protein per 100g (14% RDA)
Nutritional Value = 13 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.68 g(14%) 438(22%)60.52(47%)18.33(28%)
5. Sauce, mole poblano, dry mix, single brand - Protein
7.48 g of Protein per 100g (13% RDA)
Nutritional Value = 14 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.48 g(13%) 571(29%)41.7(32%)41.58(64%)
Typical Serving Amount : 1 cup sauce (or 265g):
19.82 g(35%)1513.15 kcal(76%)110.51 g(85%)110.19 g(170%)
6. Sauce, cheese, ready-to-serve - Protein
6.71 g of Protein per 100g (12% RDA)
Nutritional Value = 14 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.71 g(12%) 174(9%)6.83(5%)13.29(20%)
Typical Serving Amount : .25 cup (or 63g):
4.23 g(8%)109.62 kcal(5%)4.3 g(3%)8.37 g(13%)
7. Sauce, teriyaki, ready-to-serve, reduced sodium - Protein
5.93 g of Protein per 100g (11% RDA)
Nutritional Value = 13 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.93 g(11%) 89(4%)15.58(12%)0.02(0%)
Typical Serving Amount : 2 Tbsp (or 36g):
2.13 g(4%)32.04 kcal(2%)5.61 g(4%)0.01 g(0%)
8. Sauce, teriyaki, ready-to-serve - Protein
5.93 g of Protein per 100g (11% RDA)
Nutritional Value = 12 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.93 g(11%) 89(4%)15.56(12%)0.02(0%)
Typical Serving Amount : 1 cup (or 288g):
17.08 g(31%)256.32 kcal(13%)44.81 g(34%)0.06 g(0%)
Other Serving Size : 1 tbsp (or 18g):
1.07 g(2%)16.02 kcal(1%)2.8 g(2%)0 g(0%)
Other Serving Size : 1 fl oz (or 36g):
2.13 g(4%)32.04 kcal(2%)5.6 g(4%)0.01 g(0%)
9. Sauce, fish, ready-to-serve - Protein
5.06 g of Protein per 100g (9% RDA)
Nutritional Value = 13 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.06 g(9%) 35(2%)3.64(3%)0.01(0%)
Typical Serving Amount : 1 tbsp (or 18g):
0.91 g(2%)6.3 kcal(0%)0.66 g(1%)0 g(0%)
10. Sauce, homemade, white, thick - Protein
3.99 g of Protein per 100g (7% RDA)
Nutritional Value = 14 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.99 g(7%) 186(9%)11.61(9%)13.83(21%)
Typical Serving Amount : 1 cup (or 250g):
9.98 g(18%)465 kcal(23%)29.03 g(22%)34.58 g(53%)
Other Serving Size : .5 cup (or 125g):
4.99 g(9%)232.5 kcal(12%)14.51 g(11%)17.29 g(27%)
11. Sauce, white, thin, prepared-from-recipe, with butter - Protein
3.95 g of Protein per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.95 g(7%) 72(4%)8.29(6%)2.56(4%)
12. Sauce, homemade, white, medium - Protein
3.84 g of Protein per 100g (7% RDA)
Nutritional Value = 14 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.84 g(7%) 147(7%)9.17(7%)10.63(16%)
Typical Serving Amount : 1 cup (or 250g):
9.6 g(17%)367.5 kcal(18%)22.93 g(18%)26.58 g(41%)
Other Serving Size : .5 cup (or 125g):
4.8 g(9%)183.75 kcal(9%)11.46 g(9%)13.29 g(20%)
13. Sauce, homemade, white, thin - Protein
3.77 g of Protein per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.77 g(7%) 105(5%)7.4(6%)6.73(10%)
Typical Serving Amount : 1 cup (or 250g):
9.43 g(17%)262.5 kcal(13%)18.5 g(14%)16.83 g(26%)
Other Serving Size : .5 cup (or 125g):
4.71 g(8%)131.25 kcal(7%)9.25 g(7%)8.41 g(13%)
14. Sauce, hoisin, ready-to-serve - Protein
3.31 g of Protein per 100g (6% RDA)
Nutritional Value = 13 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.31 g(6%) 220(11%)44.08(34%)3.39(5%)
Typical Serving Amount : 1 tbsp (or 16g):
0.53 g(1%)35.2 kcal(2%)7.05 g(5%)0.54 g(1%)
15. Sauce, tomato chili sauce, bottled, no salt, low sodium - Protein
2.5 g of Protein per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
2.5 g(4%) 104(5%)28.73(22%)0.3(0%)
Typical Serving Amount : 1 cup (or 273g):
6.83 g(12%)283.92 kcal(14%)78.43 g(60%)0.82 g(1%)
Other Serving Size : 1 tbsp (or 17g):
0.43 g(1%)17.68 kcal(1%)4.88 g(4%)0.05 g(0%)
16. Sauce, tomato chili sauce, bottled, with salt - Protein
2.5 g of Protein per 100g (4% RDA)
Nutritional Value = 17 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
2.5 g(4%) 104(5%)19.79(15%)0.3(0%)
Typical Serving Amount : 1 cup (or 273g):
6.83 g(12%)283.92 kcal(14%)54.03 g(42%)0.82 g(1%)
Other Serving Size : 1 packet (or 6g):
0.15 g(0%)6.24 kcal(0%)1.19 g(1%)0.02 g(0%)
17. Sauce, pizza, canned, ready-to-serve - Protein
2.18 g of Protein per 100g (4% RDA)
Nutritional Value = 19 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
2.18 g(4%) 54(3%)8.67(7%)1.15(2%)
Typical Serving Amount : .25 cup (or 63g):
1.37 g(2%)34.02 kcal(2%)5.46 g(4%)0.72 g(1%)
18. Sauce, sweet and sour, prepared-from-recipe - Protein
1.84 g of Protein per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.84 g(3%) 79(4%)16.72(13%)0.58(1%)
19. Sauce, salsa, ready-to-serve - Protein
1.54 g of Protein per 100g (3% RDA)
Nutritional Value = 19 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.54 g(3%) 29(1%)6.72(5%)0.17(0%)
Typical Serving Amount : 2 tbsp (or 36g):
0.55 g(1%)10.44 kcal(1%)2.42 g(2%)0.06 g(0%)
Other Serving Size : .5 cup (or 130g):
2 g(4%)37.7 kcal(2%)8.74 g(7%)0.22 g(0%)
Other Serving Size : 1 cup (or 259g):
3.99 g(7%)75.11 kcal(4%)17.4 g(13%)0.44 g(1%)
20. Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium - Protein
1.41 g of Protein per 100g (3% RDA)
Nutritional Value = 19 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.41 g(3%) 51(3%)8.06(6%)1.48(2%)
Typical Serving Amount : 1 serving 1/2 cup (or 128g):
1.8 g(3%)65.28 kcal(3%)10.32 g(8%)1.89 g(3%)
Other Serving Size : 1 cup (or 257g):
3.62 g(6%)131.07 kcal(7%)20.71 g(16%)3.8 g(6%)
21. Sauce, pasta, spaghetti/marinara, ready-to-serve - Protein
1.41 g of Protein per 100g (3% RDA)
Nutritional Value = 19 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.41 g(3%) 49(2%)7.53(6%)1.48(2%)
Typical Serving Amount : 1 serving 1/2 cup (or 132g):
1.86 g(3%)64.68 kcal(3%)9.94 g(8%)1.95 g(3%)
22. Sauce, cocktail, ready-to-serve - Protein
1.36 g of Protein per 100g (2% RDA)
Nutritional Value = 15 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.36 g(2%) 124(6%)28.22(22%)1.05(2%)
Typical Serving Amount : .25 cup (or 60g):
0.82 g(1%)74.4 kcal(4%)16.93 g(13%)0.63 g(1%)
23. Sauce, oyster, ready-to-serve - Protein
1.35 g of Protein per 100g (2% RDA)
Nutritional Value = 11 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.35 g(2%) 51(3%)10.92(8%)0.25(0%)
Typical Serving Amount : 1 tbsp (or 18g):
0.24 g(0%)9.18 kcal(0%)1.97 g(2%)0.05 g(0%)
24. Sauce, ready-to-serve, pepper, TABASCO - Protein
1.29 g of Protein per 100g (2% RDA)
Nutritional Value = 34 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.29 g(2%) 12(1%)0.8(1%)0.76(1%)
Typical Serving Amount : 1 tsp (or 4.7g):
0.06 g(0%)0.56 kcal(0%)0.04 g(0%)0.04 g(0%)
Other Serving Size : .25 tsp (or 1.2g):
0.02 g(0%)0.14 kcal(0%)0.01 g(0%)0.01 g(0%)
25. Sauce, steak, tomato based - Protein
1.25 g of Protein per 100g (2% RDA)
Nutritional Value = 15 / 100    Food Category - Soups, Sauces, and Gravies
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
1.25 g(2%) 95(5%)22.04(17%)0.23(0%)
Typical Serving Amount : 2 Tbsp (or 34g):
0.43 g(1%)32.3 kcal(2%)7.49 g(6%)0.08 g(0%)






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