If you look at the bottom of this density of calories in protein food chart you will see lots of foods that should only rarely be eaten when you are on a diet. Why? You will not be able to get enough protein a day if you can only eat so many calories.
| Food Description portion | calories / gram of Protein | Calories | Calorie Cash | protein (g) | fat (g) | fiber | carb (g) |
| One gram pure protein | 4.00 | 4 | 1 | 0 | 0 | 0 | |
| Egg White raw.................................... 1 large | 4.25 | 17 | 0.25 | 4 | 0 | 0 | Trace |
| Cod Baked or broiled ..................... 3 oz | 4.45 | 89 | 1 | 20 | 1 | 0 | 0 |
| Tuna water pack, chunk light....... 3 oz | 4.50 | 99 | 1 | 22 | 1 | 0 | 1 |
| Haddock, baked or broiled........ 3 oz | 4.52 | 95 | 1 | 21 | 1 | 0 | 0 |
| Canned, solids and liquid ....... 3 oz | 4.68 | 89 | 1 | 19 | 1 | 0 | 0 |
| Flounder or sole baked or broiled .......................... 3 oz | 4.71 | 99 | 1 | 21 | 1 | 0 | 0 |
| Tuna Baked or broiled ..................... 3 oz | 4.72 | 118 | 1.25 | 25 | 1 | 0 | 1 |
| Roughy, orange, baked or broiled ................... 3 oz | 4.75 | 76 | 0.75 | 16 | 1 | 0 | 0 |
| Scallops Steamed................................... 3 oz | 4.75 | 95 | 1 | 20 | 1 | 0 | 9 |
| Blue crab Canned crabmeat ................. 1 cup | 4.79 | 134 | 1.25 | 28 | 2 | 0 | 0 |
| Pollock, baked or broiled.......... 3 oz | 4.80 | 96 | 1 | 20 | 1 | 0 | 0 |
| Lobster, steamed ....................... 3 oz | 4.88 | 83 | 0.75 | 17 | 1 | 0 | 1 |
| Crab Alaska King Steamed................................ 1 leg | 5.00 | 130 | 1.25 | 26 | 2 | 0 | 0 |
| Shrimp canned, drained solids ........... 3 oz | 5.10 | 102 | 1 | 20 | 2 | 0 | 1 |
| Blue crab Steamed................................ 3 oz | 5.12 | 87 | 0.75 | 17 | 2 | 0 | 0 |
| Crab Alaska King Steamed.………….3 oz | 5.13 | 82 | 0.75 | 16 | 1 | 0 | 0 |
| Ocean perch, baked or broiled.............................. 3 oz | 5.15 | 103 | 1 | 20 | 2 | 0 | 0 |
| Rockfish, baked or broiled........ 3 oz | 5.15 | 103 | 1 | 20 | 2 | 0 | |
| Halibut, baked or broiled .......... 3 oz | 5.17 | 119 | 1.25 | 23 | 2 | 0 | 0 |
| Chicken - Breast meat only roasted........ 1/2 breast | 5.26 | 142 | 1.5 | 27 | 3 | 0 | 0 |
| Turkey Roasted Light meat ............................ 3 oz | 5.32 | 133 | 1.25 | 25 | 3 | 0 | 0 |
| Tuna Water pack, solid white ....... 3 oz | 5.45 | 109 | 1 | 20 | 3 | 0 | 1 |
| Beef, cooked - Lean Roast eye of round) oven cooked Lean only... 3 oz | 5.72 | 143 | 1.5 | 25 | 4 | 0 | 0 |
| Clam Raw, meat only ....................... 3 oz | 5.73 | 63 | 0.75 | 11 | 1 | 0 | 2 |
| Clams Canned, drained solids ........... 3 oz | 5.73 | 126 | 1.25 | 22 | 2 | 0 | 4 |
| Veal Cutlet lean and fat cooked ........................... 3 oz | 5.77 | 179 | 1.75 | 31 | 5 | 0 | 0 |
| Clams Canned, drained solids….1 cup | 5.78 | 237 | 2.25 | 41 | 3 | 0 | 8 |
| Turkey Roasted Light and dark meat, chop or diced.. 1 cup | 5.80 | 238 | 2.5 | 41 | 7 | 0 | 0 |
| Chicken - Light meat (fried)............................ 3 oz | 5.82 | 163 | 1.75 | 28 | 5 | 0 | Tr |
| Beef, cooked - Beef, dried, chipped .................. 1 oz | 5.88 | 47 | 0.5 | 8 | 1 | 0 | Tr |
| Swordfish, baked or broiled...... 3 oz | 6.00 | 132 | 1.25 | 22 | 4 | 0 | 1 |
| Chicken - Chicken giblets, simmered, chopped ..................... 1 cup | 6.16 | 228 | 2.25 | 37 | 7 | 0 | 1 |
| Smoked (chinook) .................. 3 oz | 6.19 | 99 | 1 | 16 | 4 | 0 | 0 |
| Chicken liver, simmered ........... 1 liver | 6.20 | 31 | 0.25 | 5 | 1 | 0 | Tr |
| Turkey giblets, simmered, chopped ........................... 1 cup | 6.21 | 242 | 2.5 | 39 | 7 | 0 | 3 |
| Pork - Ham, light cure, roasted Lean only........................... 3 oz | 6.33 | 133 | 1.25 | 21 | 5 | 0 | 0 |
| Chicken - Drumstick meat only roasted ....... 1 drumstick | 6.33 | 76 | 0.75 | 12 | 2 | 0 | 0 |
| Beef, cooked - Sirloin Steak broiled Lean only........................... 3 oz | 6.38 | 166 | 1.75 | 26 | 6 | 0 | 0 |
| Beef, cooked - Lean cut(bottom round) simmered Lean only......... 3 oz | 6.59 | 178 | 1.75 | 27 | 7 | 0 | 0 |
| Pork - Pork chop (broiled) Lean only........................... 3 oz | 6.62 | 172 | 1.75 | 26 | 7 | 0 | 0 |
| Egg substitute, liquid ................ 1/4 cup | 6.63 | 53 | 0.5 | 8 | 2 | 0 | Trace |
| Turkey Roasted Dark meat............................. 3 oz | 6.63 | 159 | 1.5 | 24 | 6 | 0 | 0 |
| Turkey neck, meat only, simmered.............................. 1 neck | 6.68 | 274 | 2.75 | 41 | 11 | 0 | 0 |
| Tuna canned in oil pack,drained, chunk light ........... 3 oz | 6.72 | 168 | 1.75 | 25 | 7 | 0 | 1 |
| Lamb Cooked - Leg, roasted Lean only.............................. 3 oz | 6.75 | 162 | 1.5 | 24 | 7 | 0 | 0 |
| Cooked ham (1 oz) Extra lean ............................. 2 slices | 6.82 | 75 | 0.75 | 11 | 3 | 0 | 1 |
| Trout, baked or broiled ............. 3 oz | 6.86 | 144 | 1.5 | 21 | 6 | 0 | 1 |
| Salmon Canned (pink) solids and liquid …... 3 oz | 6.94 | 118 | 1.25 | 17 | 5 | 0 | 0 |
| Pork - Ham (roasted) Lean only.............................. 3 oz | 7.16 | 179 | 1.75 | 25 | 8 | 0 | 0 |
| Pork - Pork chop (fried) Lean only........................... 3 oz | 7.30 | 197 | 2 | 27 | 9 | 0 | |
| Turkey Roast boneless light + dark meat, cooked..... 3 oz | 7.33 | 132 | 1.25 | 18 | 5 | 0 | 3 |
| Lamb Cooked - Loin, broiled Lean only........................... 3 oz | 7.36 | 184 | 1.75 | 25 | 8 | 0 | 0 |
| Chicken Canned, boneless ................. 5 oz | 7.55 | 234 | 2.25 | 31 | 11 | 0 | 0 |
| Chicken - Stewed dark and light meat chopped or diced .... 1 cup | 7.72 | 332 | 3.25 | 43 | 17 | 0 | 0 |
| Crab Cake with egg and onion fried in margarine ... 1 cake | 7.75 | 93 | 1 | 12 | 5 | 0 | Trace |
| Pork - Shoulder cut Lean only.............................. 3 oz | 7.81 | 211 | 2 | 27 | 10 | 0 | 0 |
| Pork - Bacon Canadian style (6 slices per 6-oz pkg)...2 slices | 7.82 | 86 | 0.75 | 11 | 4 | 0 | 1 |
| Pork - Ham, canned, roasted……………………...... 3 oz | 7.89 | 142 | 1.5 | 18 | 7 | 0 | Tr |
| Lamb Cooked - Chops braised Lean only........................... 3 oz | 7.90 | 237 | 2.25 | 30 | 12 | 0 | 0 |
| Pork - Rib roast Lean only.............................. 3 oz | 7.92 | 190 | 2 | 24 | 9 | 0 | 0 |
| Chicken neck, meat only, simmered................. 1 neck | 8.00 | 32 | 0.25 | 4 | 1 | 0 | 0 |
| Salmon Baked or broiled (red) ............ 3 oz | 8.00 | 184 | 1.75 | 23 | 9 | 0 | 0 |
| Beef, cooked - Liver, fried2C\," x C\," ........................... 3 oz | 8.00 | 184 | 1.75 | 23 | 7 | 0 | 7 |
| Chicken - Dark meat (fried)............................ 3 oz | 8.12 | 203 | 2 | 25 | 10 | 0 | 2 |
| Chicken Roll, light meat (1oz per slice)................ 2 slices | 8.18 | 90 | 1 | 11 | 4 | 0 | 1 |
| Beef, cooked - Lean only (pot roasted or simmered)........................ 3 oz | 8.19 | 213 | 2.25 | 26 | 11 | 0 | 0 |
| Sardines in oil (drained) ................... 3 oz | 8.43 | 177 | 1.75 | 21 | 10 | 0 | 0 |
| Beef, cooked - Fatty Roast (rib)oven cooked Lean only................... 3 oz . | 8.48 | 195 | 2 | 23 | 11 | 0 | 0 |
| Pork - Pork chop (broiled)Lean and fat....................... 3 oz | 8.50 | 204 | 2 | 24 | 11 | 0 | 0 |
| Turkey Ground, cooked Crumbled.............................. 1 cup | 8.51 | 298 | 3 | 35 | 17 | 0 | 0 |
| Duck, roasted, flesh only .......... 1/2 duck | 8.54 | 444 | 4.5 | 52 | 25 | 0 | 0 |
| Crab Imitation, from surimi ......... 3 oz | 8.70 | 87 | 0.75 | 10 | 1 | 0 | 9 |
| Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty | 8.77 | 193 | 2 | 22 | 11 | 0 | 0 |
| Tofu Firm ...................................... 1/4 block | 8.86 | 62 | 0.5 | 7 | 4 | 0.3 | 2 |
| Lamb Cooked - Rib Lean only.............................. 3 oz | 8.95 | 197 | 2 | 22 | 11 | 0 | 0 |
| Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece | 9.13 | 73 | 0.75 | 8 | 4 | 0.2 | 2 |
| Beef, cooked - Sirloin Steak broiled Lean and fat....................... 3 oz | 9.13 | 219 | 2.25 | 24 | 13 | 0 | 0 |
| Beef, cooked - Beef, canned, corned................. 3 oz | 9.26 | 213 | 2.25 | 23 | 13 | 0 | 0 |
| Pork - Pork chop (fried) Lean and fat....................... 3 oz | 9.40 | 235 | 2.25 | 25 | 14 | 0 | 0 |
| Pork - Rib roast Lean and fat.......................... 3 oz | 9.43 | 217 | 2.25 | 23 | 13 | 0 | 0 |
| Oyster 6 medium | 9.50 | 57 | 0.5 | 6 | 2 | 0 | 3 |
| Veal Rib, roasted, lean and fat........................ 3 oz | 9.70 | 194 | 2 | 20 | 12 | 0 | 0 |
| Beef, cooked - Lean cut(bottom round) simmered Lean and fat.... 3 oz | 9.75 | 234 | 2.25 | 24 | 14 | 0 | 0 |
| Beef, cooked - Ground beef, broiled 83% lean............................... 3 oz | 9.91 | 218 | 2.25 | 22 | 14 | 0 | 0 |
| Oyster Raw, meat only ....................... 1 cup | 9.94 | 169 | 1.75 | 17 | 6 | 0 | 10 |
| Lamb Cooked - Leg, roasted Lean and fat.......................... 3 oz | 9.95 | 219 | 2.25 | 22 | 14 | 0 | 0 |
| Pork - Ham (roasted) Lean and fat.......................... 3 oz | 10.09 | 232 | 2.25 | 23 | 15 | 0 | 0 |
| Soybeans, dry, cooked............... 1 cup . | 10.28 | 298 | 3 | 29 | 15 | 10.3 | 17 |
| Cooked ham (1 oz) Regular ................................. 2 slices | 10.40 | 104 | 1 | 10 | 6 | 0 | 2 |
| Chicken Breast dipped fried (with bones skin).1/2 breast | 10.40 | 364 | 3.75 | 35 | 18 | 0.4 | 13 |
| Shrimp 6 large | 10.80 | 108 | 1 | 10 | 6 | 0.2 | 1 |
| Tempeh, cooked … 100 g | 10.89 | 196 | 2 | 18 | 11 | 9 | |
| Vegetarian or Soy burger (Boca burger, Gardenburger) no bun | 11.06 | 177 | 1.75 | 16 | 6 | 5 | 14 |
| Vegetarian or Soy burger (Boca burger, Gardenburger) no bun | 11.27 | 124 | 1.25 | 11 | 4 | 3 | 10 |
| Lamb Cooked - Chops braised Lean and fat....................... 3 oz | 11.31 | 294 | 3 | 26 | 20 | 0 | 0 |
| Shrimp breaded, fried ......................... 3 oz | 11.44 | 206 | 2 | 18 | 10 | 0.3 | 10 |
| Pork - Ham, light cure, roasted Lean and fat...................... 3 oz | 11.50 | 207 | 2 | 18 | 14 | 0 | 0 |
| Soy milk.................................. 1 cup | 11.57 | 81 | 0.75 | 7 | 5 | 3.2 | 4 |
| Tuna salad (made with mayo)....................... 1 cup | 11.61 | 383 | 3.75 | 33 | 19 | 0 | 19 |
| Pork - Shoulder cut Lean and fat.......................... 3 oz | 11.67 | 280 | 2.75 | 24 | 20 | 0 | 0 |
| Scallops, cooked, breaded, fried ................ 6 large | 11.76 | 200 | 2 | 17 | 10 | 0.2 | 9 |
| Turkey Gravy and turkey, frozen ..... 5-oz package | 11.88 | 95 | 1 | 8 | 4 | 0 | 7 |
| Chicken - Drumstick batter fried (with bones skin)....... 1 drumstick | 12.06 | 193 | 2 | 16 | 11 | 0.2 | 6 |
| Egg Whole raw.…………...1 extra large | 12.29 | 86 | 0.75 | 7 | 6 | 0 | 1 |
| Beef, cooked - Ground beef, broiled 73% lean............................... 3 oz | 12.30 | 246 | 2.5 | 20 | 18 | 0 | 0 |
| Hard Boild egg.…..1 cup chopped | 12.41 | 211 | 2 | 17 | 14 | 0 | 2 |
| Egg Whole raw.………………. 1 large raw | 12.50 | 75 | 0.75 | 6 | 5 | 0 | 1 |
| Egg Poached, with salt................ 1 large | 12.50 | 75 | 0.75 | 6 | 5 | 0 | 1 |
| Chicken - Thigh batter dipped fried (with bones skin)........... 1 thigh | 12.53 | 238 | 2.5 | 19 | 14 | 0.3 | 8 |
| Lentils boiled with salt … 1 cup | 12.56 | 226 | 2.25 | 18 | 1 | 16 | 39 |
| Pork - Ribs Country style, braised.......... 3 oz | 12.60 | 252 | 2.5 | 20 | 18 | 0 | 0 |
| Lentils boiled with salt … 100 g | 12.67 | 114 | 1.25 | 9 | 0 | 8 | 20 |
| Beef, cooked - Fatty cut (pot roasted or simmered) Lean and fat.... 3 oz | 12.74 | 293 | 3 | 23 | 22 | 0 | 0 |
| Lamb Cooked - Loin, broiled Lean and fat....................... 3 oz | 12.81 | 269 | 2.75 | 21 | 20 | 0 | 0 |
| Hard Boild egg........................... 1 large | 13.00 | 78 | 0.75 | 6 | 5 | 0 | 1 |
| Pork and chicken (12 slicesper 12-oz can) ....... 2 slices | 13.00 | 117 | 1.25 | 9 | 8 | 0 | 1 |
| Catfish, breaded, fried............... 3 oz | 13.00 | 195 | 2 | 15 | 11 | 0.6 | 7 |
| Egg Whole raw.................................. 1 medium | 13.20 | 66 | 0.75 | 5 | 4 | 0 | 1 |
| Pork - Ribs Spareribs, braised................. 3 oz | 13.48 | 337 | 3.25 | 25 | 26 | 0 | 0 |
| Navy beans, mature, canned … 100 g | 14.13 | 113 | 1.25 | 8 | 0 | 5 | 20 |
| Scrambled egg in margarine...... 1 large | 14.43 | 101 | 1 | 7 | 7 | 0 | 1 |
| Black beans mature boiled with salt ..100 g | 14.67 | 132 | 1.25 | 9 | 1 | 9 | 24 |
| Navy beans, mature, canned … 1 cup | 14.80 | 296 | 3 | 20 | 1 | 13 | 54 |
| Pork - Ribs Backribs, roasted.................. 3 oz | 15.00 | 315 | 3.25 | 21 | 25 | 0 | 0 |
| Black beans mature boiled with salt …1 cup | 15.13 | 227 | 2.25 | 15 | 1 | 15 | 41 |
| Fried egg in margarine........................... 1 large | 15.33 | 92 | 1 | 6 | 7 | 0 | 1 |
| Split pea with ham, ready to serve … 100 g | 15.40 | 77 | 0.75 | 5 | 2 | 2 | 11 |
| kidney beans canned and drained ..100 g | 15.50 | 124 | 1.25 | 8 | 1 | 6 | 21 |
| White beans, canned … 1 cup | 15.74 | 299 | 3 | 19 | 1 | 13 | 56 |
| Lima beans, large, mature, canned … 100 g | 15.80 | 79 | 0.75 | 5 | 0 | 5 | 15 |
| Lima beans, large, mature, canned … 1 cup | 15.83 | 190 | 2 | 12 | 0 | 12 | 36 |
| Chicken - Wing batter dipped fried (with bones skin)........... 1 wing | 15.90 | 159 | 1.5 | 10 | 11 | 0.1 | 5 |
| Beef, cooked - Fatty Roast (rib) oven cooked Lean and fat............. 3 oz | 16.00 | 304 | 3 | 19 | 25 | 0 | 0 |
| Pinto beans, canned, drained … 100 g | 16.29 | 114 | 1.25 | 7 | 1 | 6 | 20 |
| White beans, canned … 100 g | 16.29 | 114 | 1.25 | 7 | 0 | 5 | 21 |
| Salami, beef and pork (3 1/8" x 1/16") dry type .. 2 slices | 16.80 | 84 | 0.75 | 5 | 7 | 0 | 1 |
| Split pea with ham, ready to serve … 1 cup | 16.82 | 185 | 1.75 | 11 | 4 | 4 | 27 |
| Lamb Cooked - Rib Lean and fat.......................... 3 oz | 16.94 | 305 | 3 | 18 | 25 | 0 | 0 |
| Miso (soy)...................................... 1 cup | 17.72 | 567 | 5.75 | 32 | 17 | 14.9 | 77 |
| Split pea soup (ready to serve, low sodium) … 100 g | 17.75 | 71 | 0.75 | 4 | 1 | 2 | 12 |
| Salami, beef and pork (1 oz) cooked type.......... 2 slices | 17.88 | 143 | 1.5 | 8 | 11 | 0 | 1 |
| Split pea soup (ready to serve, low sodium) … 1 cup | 18.00 | 180 | 1.75 | 10 | 2 | 5 | 30 |
| Pork - Bacon Regular ................................. 3 medium slices | 18.17 | 109 | 1 | 6 | 9 | 0 | Tr |
| Herring, pickled ........................ 3 oz | 18.58 | 223 | 2.25 | 12 | 15 | 0 | 8 |
| Pork sausage cooked Link (4" x 7/8" raw) .......... 2 links | 19.20 | 96 | 1 | 5 | 8 | 0 | Tr |
| Chicken Frankfurter 1.6 oz ................................. 1 frank | 19.33 | 116 | 1.25 | 6 | 9 | 0 | 3 |
| chickpeas (garbanzo beans) canned and drained 1 cup | 19.56 | 352 | 3.5 | 18 | 7 | 19 | 57 |
| Egg Yolk raw..................................... 1 large | 19.67 | 59 | 0.5 | 3 | 5 | 0 | Trace |
| chickpeas (garbanzo beans) canned and drained 100 g | 19.86 | 139 | 1.5 | 7 | 3 | 8 | 23 |
| Pork sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty | 20.00 | 100 | 1 | 5 | 8 | 0 | Tr |
| Turkey Patties breaded fried (2.25 oz) ................. 1 patty | 20.11 | 181 | 1.75 | 9 | 12 | 0.3 | 10 |
| peanuts oil roasted … 100 g | 21.39 | 599 | 6 | 28 | 52 | 9 | 15 |
| peanuts oil roasted … 1 cup | 21.58 | 863 | 8.75 | 40 | 76 | 14 | 22 |
| Vienna sausage (7 per 4-oz can) ................. 1 sausage | 22.50 | 45 | 0.5 | 2 | 4 | 0 | Tr |
| peanut butter, smooth, with salt … 1 cup | 23.34 | 1517 | 15.25 | 65 | 130 | 16 | 50 |
| seeds, pumpkin and squash, roasted, whole …100 g | 23.47 | 446 | 4.5 | 19 | 19 | 18 | 54 |
| Pork with ham (12 slices per12-oz can) ............ 2 slices | 23.50 | 188 | 2 | 8 | 17 | 0 | 1 |
| peanut butter, smooth, with salt … 100 g | 23.52 | 588 | 6 | 25 | 50 | 6 | 20 |
| seeds, pumpkin and squash, roasted, whole …1 cup | 23.75 | 285 | 2.75 | 12 | 12 | 12 | 34 |
| Oyster Breaded, fried ......................... 3 oz | 23.86 | 167 | 1.75 | 7 | 11 | 0.2 | 0 |
| peanuts dry roasted … 100 g | 24.38 | 585 | 5.75 | 24 | 50 | 8 | 22 |
| Canned, lunch meat(7 slices per 7-oz can).... 2 slices | 24.57 | 172 | 1.75 | 7 | 15 | 0 | 1 |
| falafel, home prepared … 100 g | 25.62 | 333 | 3.25 | 13 | 18 | 32 | |
| Braunschweiger (6 slices per6-oz pkg)............ 2 slices | 25.63 | 205 | 2 | 8 | 18 | 0 | 2 |
| Bologna, beef and pork (8 per 8-oz pkg) ....2 slices | 25.71 | 180 | 1.75 | 7 | 16 | 0 | 2 |
| Walnuts, black, dried … 1 cup chopped | 25.73 | 772 | 7.75 | 30 | 74 | 8 | 12 |
| Walnuts, black, dried … 100 g | 25.75 | 618 | 6.25 | 24 | 59 | 7 | 10 |
| pistachio nuts, dry roasted … 1 cup | 26.69 | 694 | 7 | 26 | 55 | 12 | 35 |
| pistachio nuts, dry roasted … 100 g | 26.86 | 564 | 5.75 | 21 | 45 | 10 | 23 |
| Whey (sweet dried) …. 1 cup | 26.95 | 512 | 5 | 19 | 2 | 0 | 108 |
| whey (sweet dried) …. 100 g | 27.15 | 353 | 3.5 | 13 | 1 | 0 | 74 |
| Whey (acid dried)… 1 cup | 27.57 | 193 | 2 | 7 | 0 | 0 | 42 |
| Whey (acid dried)… 100 g | 28.25 | 339 | 3.5 | 12 | 1 | 0 | 73 |
| Frankfurter (1.6 oz) Beef ...................................... 1 frank | 28.40 | 142 | 1.5 | 5 | 5 | 0 | 1 |
| falafel, home prepared … 1 2.25" diameter | 28.50 | 57 | 0.5 | 2 | 3 | 5 | |
| Frankfurter (1.6 oz) Beef and pork....................... 1 frank | 28.80 | 144 | 1.5 | 5 | 13 | 0 | 1 |
| seeds, sesame, roasted, whole … 100 g | 33.24 | 565 | 5.75 | 17 | 48 | 14 | 26 |
| Clam Breaded, fried .........................3/4 cup | 34.69 | 451 | 4.5 | 13 | 26 | 0.3 | 39 |
| seeds, sunflower, toasted … 1 cup | 36.04 | 829 | 8.25 | 23 | 76 | 15 | 28 |
| seeds, sunflower, toasted … 100 g | 36.41 | 619 | 6.25 | 17 | 57 | 12 | 21 |
| hazelnuts (filberts) … 100 g | 41.87 | 628 | 6.25 | 15 | 61 | 10 | 17 |
| hazelnuts (filberts) … 1 cup whole | 42.40 | 848 | 8.5 | 20 | 82 | 13 | 23 |
| hazelnuts (filberts) … 1 cup chopped | 42.47 | 722 | 7.25 | 17 | 70 | 11 | 19 |
| pecans … 1 cup chopped | 75.30 | 753 | 7.5 | 10 | 78 | 10 | 15 |
| pecans … 100 g | 76.78 | 691 | 7 | 9 | 72 | 10 | 14 |
| yeast extract spread (vegemite, marmite) … 1 teaspoon | 6.00 | 11 | 0 | 1.43 | 0 | 0.4 | 1.2 |
| yeast extract spread (vegemite, marmite) … 100 g | 7.71 | 185 | 1.75 | 24 | 1 | 6 | 20 |