World's Best Protein, Fiber Rich Foods by Name: M

Comprehensive list of common foods with detailed nutritional information including protein, fiber and calories sorted alphabetically. Look for foods that are high in fiber, low in refined sugar and other starches, rich in protein with low glycemic load for healthy living and to prevent weight gain.

List of Foods With Protein, Fiber, Calorie Content by Name

A – B – C – D – E – F – G – H – I – J – K – L – M – N – O – P – Q – R – S – T – U – V – W – X – Y – Z

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List of Foods With Protein, Fiber, Calorie Content by Name Starting with M

Description	Weight(g)	Measure	Protein(g)Per Measure	Fiber, Total Dietary(g)Per Measure	Calories(Kcal)Per Measure
Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	70	1.0 serving (makes about 1 cup prepared)	9.67	2.2	265
Macaroni and cheese loaf, chicken, pork and beef	38	1.0 slice	4.47	0	87
Macaroni and cheese, box mix with cheese sauce, prepared	189	1.0 cup prepared	12.63	2.3	310
Macaroni and cheese, box mix with cheese sauce, unprepared	25	3.5 oz 1 serving	3.18	0.4	84
Macaroni and Cheese, canned entree	244	1.0 serving	8.25	1.2	200
Macaroni and Cheese, canned, microwavable	213	7.5 oz 1 serving	12.74	0.9	285
Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix	198	1.0 cup	9.68	2.4	376
Macaroni and cheese, frozen entree	137	1.0 cup	7.67	1.5	204
Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared	99	3.5 oz 1 serving	12.97	2	294
Macaroni or noodles with cheese, microwaveable, unprepared	61	1.0 serving 1 pouch	7	1	237
Macaroni, cooked, enriched	140	1.0 cup elbow shaped	8.12	2.5	221
Macaroni, cooked, unenriched	140	1.0 cup elbow shaped	8.12	2.5	221
Macaroni, dry, enriched	105	1.0 cup elbow shaped	13.69	3.4	390
Macaroni, dry, unenriched	105	1.0 cup elbow shaped	13.69	3.4	390
Macaroni, protein-fortified, cooked, enriched, (n x 5.70)	115	1.0 cup small shells	9.29	--	189
Macaroni, protein-fortified, cooked, enriched, (n x 6.25)	115	1.0 cup small shells	10.19	1.7	189
Macaroni, protein-fortified, dry, enriched, (n x 5.70)	93	1.0 cup small shells	18.47	2.2	349
Macaroni, protein-fortified, dry, enriched, (n x 6.25)	93	1.0 cup small shells	20.26	2.2	348
Macaroni, vegetable, cooked, enriched	134	1.0 cup spiral shaped	6.07	5.8	172
Macaroni, vegetable, dry, enriched	84	1.0 cup spiral shaped	11.04	3.6	308
Macaroni, whole-wheat, cooked	140	1.0 cup elbow shaped	7.46	3.9	174
Macaroni, whole-wheat, dry	105	1.0 cup elbow shaped	15.36	8.7	365
Malabar spinach, cooked	44	1.0 cup	1.31	0.9	10
Malt beverage, includes non-alcoholic beer	29.6	1.0 fl oz	0.06	0	11
Malted drink mix, chocolate, powder	21	1.0 serving (3 heaping tsp or 1 envelope)	1.07	1	86
Malted drink mix, chocolate, powder, prepared with whole milk	265	1.0 cup (8 fl oz)	8.93	1.3	225
Malted drink mix, chocolate, with added nutrients, powder	78	1.0 cup	3.82	3.7	303
Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk	265	1.0 cup (8 fl oz)	8.72	1.1	231
Malted drink mix, natural, powder	21	1.0 serving (3 heaping tsp or 1 envelope)	3	0	90
Malted drink mix, natural, powder, prepared with whole milk	265	1.0 cup (8 fl oz)	10.23	0.3	233
Malted drink mix, natural, with added nutrients, powder	21	1.0 serving (4 tbsp or 1 envelope)	1.98	0.4	80
Malted drink mix, natural, with added nutrients, powder, prepared with whole milk	265	1.0 cup (8 fl oz)	9.73	0	228
Mammy-apple, (mamey), raw	846	1.0 fruit without refuse	4.23	25.4	431
Mango nectar, canned	251	1.0 cup	0.28	0.8	128
Mangos, raw	165	1.0 cup pieces	1.35	2.6	99
Mangosteen, canned, syrup pack	196	1.0 cup, drained	0.8	3.5	143
Maraschino cherries, canned, drained	5	1.0 cherry (NLEA serving)	0.01	0.2	8
Margarine Spread, approximately 48% fat, tub	14	1.0 tbsp	0.03	0	59
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils	14	1.0 tbsp	0.02	0	100
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)	14	1.0 tablespoon (1 NLEA serving)	0.06	--	102
Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries	14	1.0 tbsp	0.27	0	100
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy	14	1.0 tbsp	0.03	0	100
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub	14	1.0 tbsp (1 NLEA serving)	0.01	--	85
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	14	1.0 tbsp (1 NLEA serving)	0.04	--	88
Margarine, regular, 80% fat, composite, stick, with salt	14	1.0 tbsp	0.02	0	100
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D	14	1.0 tablespoon	0.02	0	100
Margarine, regular, 80% fat, composite, stick, without salt	14.2	1.0 tbsp	0.02	0	102
Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D	14	1.0 tbsp	0.02	0	100
Margarine, regular, 80% fat, composite, tub, with salt	14.2	1.0 tbsp	0.03	0	101
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D	14	1.0 tbsp	0.03	0	100
Margarine, regular, 80% fat, composite, tub, without salt	14.2	1.0 tbsp	0.03	0	101
Margarine, regular, hard, soybean (hydrogenated)	4.7	1.0 tsp	0.04	0	34
Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries	14	1.0 tbsp	0	--	88
Margarine-like spread with yogurt, 70% fat, stick, with salt	14	1.0 tablespoon	0.04	0	88
Margarine-like spread with yogurt, approximately 40% fat, tub, with salt	14	1.0 tablespoon	0.28	0	46
Margarine-like spread, BENECOL Light Spread	14	1.0 tablespoon (1 NLEA serving)	0	--	50
Margarine-like spread, SMART BALANCE Light Buttery Spread	14	1.0 tbsp	0	--	47
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)	14	1.0 tablespoon	0.02	0	85
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil	14	1.0 tablespoon	0.02	0	82
Margarine-like spread, SMART BEAT Smart Squeeze	14	1.0 tablespoon	0	--	7
Margarine-like spread, SMART BEAT Super Light without saturated fat	14	1.0 tablespoon	0	--	22
Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	14	1.0 tbsp	0.08	0	75
Margarine-like, butter-margarine blend, 80% fat, stick, without salt	14	1.0 tablespoon	0.13	0	101
Margarine-like, margarine-butter blend, soybean oil and butter	14.1	1.0 tbsp	0.04	0	103
Margarine-like, vegetable oil spread, 20% fat, with salt	15	1.0 tbsp	0	--	26
Margarine-like, vegetable oil spread, 20% fat, without salt	12.8	1.0 tbsp	0	--	22
Margarine-like, vegetable oil spread, 60% fat, stick, with salt	14.3	1.0 tbsp	0.02	0	77
Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	14	1.0 tbsp	0.02	0	75
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	14.3	1.0 tbsp	0.09	0	75
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	14	1.0 tbsp	0.02	0	75
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	14	1.0 tbsp	0.02	0	76
Margarine-like, vegetable oil spread, 60% fat, tub, with salt	14	1.0 tbsp	0.02	0	75
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	14	1.0 tbsp	0.02	0	75
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	14.9	1.0 tbsp	0.08	0	51
Margarine-like, vegetable oil spread, fat free, liquid, with salt	15	1.0 tbsp	0.22	0	6
Margarine-like, vegetable oil spread, fat-free, tub	14.6	1.0 tbsp	0.01	0	6
Margarine-like, vegetable oil spread, stick or tub, sweetened	14	1.0 tablespoon	0	--	75
Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt	14.9	1.0 tbsp	0.08	0	51
Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt	14	1.0 tablespoon	0.14	0	63
Margarine-like, vegetable oil-butter spread, tub, with salt	14	1.0 tablespoon	0.14	0	51
Marmalade, orange	20	1.0 tbsp	0.06	0.1	49
MARTHA WHITE FOODS, Martha White's Buttermilk Biscuit Mix, dry	41	1.0 serving	3.2	0.6	159
MARTHA WHITE FOODS, Martha White's Chewy Fudge Brownie Mix, dry	28	1.0 serving	1.24	0.8	114
Mayonnaise dressing, no cholesterol	15	1.0 tbsp	0	--	103
Mayonnaise, low sodium, low calorie or diet	14	1.0 tbsp	0.04	0	32
Mayonnaise, made with tofu	15	1.0 tbsp	0.89	0.2	48
Mayonnaise, reduced fat, with olive oil	15	1.0 tbsp	0.06	0	54
Mayonnaise, reduced-calorie or diet, cholesterol-free	14.6	1.0 tbsp	0.13	0	49
McDONALD'S Bacon Ranch Salad with Crispy Chicken	319	1.0 item 11.3 oz	28.14	3.2	389
McDONALD'S, Apple Dippers	68	1.0 package	0	--	33
McDONALD'S, Apple Dippers with Low Fat Caramel Sauce	89	1.0 item	0.4	--	99
McDONALD'S, Bacon Egg & Cheese Biscuit	142	1.0 item 4.9 oz	19.1	1.3	432
McDONALD'S, Bacon Ranch Salad with Grilled Chicken	305	1.0 item 10.8 oz	31.35	3	247
McDONALD'S, Bacon Ranch Salad without chicken	223	1.0 item 7.8 oz	9.23	3.3	136
McDONALD'S, Bacon, Egg & Cheese McGRIDDLES	165	1.0 item 5.8 oz	19.85	1.3	449
McDONALD'S, Baked Apple Pie	77	2.7 oz	2.36	1.5	249
McDONALD'S, Barbeque Sauce	28	1.0 package	0.43	0.4	46
McDONALD'S, BIG 'N TASTY	232	1.0 item	24.68	3.2	524
McDONALD'S, BIG 'N TASTY (without mayonnaise)	218	1.0 item	24.52	3.3	419
McDONALD'S, BIG 'N TASTY with Cheese	247	1.0 item	27.17	3.2	573
McDONALD'S, BIG 'N TASTY with Cheese (without mayonnaise)	233	1.0 item	27	3.3	468
McDONALD'S, BIG BREAKFAST	269	1.0 item 9.5 oz	27.33	3	767
McDONALD'S, BIG MAC	219	1.0 item 7.6 oz	25.89	3.5	563
McDONALD'S, BIG MAC (without Big Mac Sauce)	200	1.0 item	25.58	3.4	468
McDONALD'S, Biscuit, large size	90	1.0 item 3.2 oz	5.54	1.8	310
McDONALD'S, Biscuit, regular size	76	1.0 item 2.7 oz	4.68	1.5	261
McDONALD'S, Caesar Salad with Crispy Chicken	309	1.0 item 10.9 oz	25.71	3.4	349
McDONALD'S, Caesar Salad with Grilled Chicken	296	1.0 item 10.4 oz	29.07	3.3	201
McDONALD'S, Caesar Salad without chicken	213	1.0 item 7.5 oz	6.77	3.4	94
McDONALD'S, Cheeseburger	119	1.0 item 4 oz	15.43	1.3	313
McDONALD'S, Chicken McNUGGETS	64	4.0 pieces	10.11	--	193
McDONALD'S, Chicken SELECTS Premium Breast Strips	124	3.0 pieces 4.4 oz	21.37	0.2	376
McDONALD'S, Chocolate TRIPLE THICK Shake	267	12.0 fl oz cup child size	9.85	0.5	435
McDONALD'S, Creamy Ranch Sauce	43	1.5 oz	0.48	0	201
McDONALD'S, Deluxe Breakfast, with syrup and margarine	420	1.0 item 14.8 oz	31.75	4.2	1197
McDONALD'S, Deluxe Warm Cinnamon Roll	162	5.7 oz	9.1	4	595
McDONALD'S, Double Cheeseburger	155	1.0 sandwich	24.02	1.2	437
McDONALD'S, DOUBLE QUARTER POUNDER with Cheese	280	1.0 item	47.49	2.8	734
McDONALD'S, Egg McMUFFIN	126	1.0 sandwich	17.19	1.4	287
McDONALD'S, English Muffin	57	1.0 item 2 oz	5.28	1.5	162
McDONALD'S, FILET-O-FISH	134	1.0 sandwich	15.09	1.9	378
McDONALD'S, FILET-O-FISH (without tartar sauce)	124	1.0 item	15.46	1.2	301
McDONALD'S, French Fries	71	1.0 small serving	2.42	2.8	229
McDONALD'S, Fruit & Walnut Salad	264	1.0 item	4.78	--	312
McDONALD'S, Fruit 'n Yogurt Parfait	149	1.0 item 5.2 oz	4.07	1.5	156
McDONALD'S, Fruit 'n Yogurt Parfait (without granola)	142	1.0 item	3.51	1.3	128
McDONALD'S, Hamburger	95	1.0 sandwich	12.27	1.2	251
McDONALD'S, Hash Brown	56	2.0 oz	1.27	1.6	147
McDONALD'S, Hot Caramel Sundae	182	1.0 item 6.42 oz	6.52	0	342
McDONALD'S, Hot Fudge Sundae	179	1.0 item 6.314 oz	7.41	0.7	333
McDONALD'S, Hot Mustard Sauce	28	1.0 package	0.73	1.4	53
McDONALD'S, Hotcakes (plain)	149	3.0 hotcakes 5.3 oz	8.94	2.1	340
McDONALD'S, Hotcakes (with 2 pats margarine & syrup)	221	1.0 item	8.95	2	601
McDONALD'S, Hotcakes and Sausage	264	1.0 item	15.5	2.1	776
McDONALD'S, Low Fat Caramel Sauce	21	0.8 oz	0.4	--	66
McDONALD'S, McCHICKEN Sandwich	131	1.0 sandwich	13.66	1.7	358
McDONALD'S, McCHICKEN Sandwich (without mayonnaise)	138	1.0 item	15.29	1.9	331
McDONALD'S, McDONALDLAND Chocolate Chip Cookies	56	2.0 oz	3.11	1.1	269
McDONALD'S, McDONALDLAND Cookies	57	2.0 oz	3.74	0.9	255
McDONALD'S, McFLURRY with M & M'S CANDIES	348	12.0 fl oz cup regular	13.99	0.7	616
McDONALD'S, McFLURRY with OREO cookies	337	12.0 fl oz cup regular	13.38	0.3	556
McDONALD'S, NEWMAN'S OWN Cobb Dressing	62	2.0 fl oz	1.05	0.2	122
McDONALD'S, NEWMAN'S OWN Creamy Caesar Dressing	59	2.0 fl oz	2.1	0.1	188
McDONALD'S, NEWMAN'S OWN Low Fat Balsamic Vinaigrette	47	2.0 fl oz	0.09	0.2	40
McDONALD'S, NEWMAN'S OWN Ranch Dressing	56	2.0 fl oz	1.47	0.2	175
McDONALD'S, Peanuts (for Sundaes)	7	0.3 oz	1.96	--	45
McDONALD'S, Premium Crispy Chicken Classic Sandwich	230	1.0 item	27.78	3.2	524
McDONALD'S, Premium Crispy Chicken Club Sandwich	254	1.0 item 9 oz	39.07	3	635
McDONALD'S, Premium Crispy Chicken Ranch BLT Sandwich	240	1.0 item 8.5 oz	35.28	3.4	586
McDONALD'S, Premium Grilled Chicken Classic Sandwich	200	1.0 item 7 oz	28.32	2.8	366
McDONALD'S, Premium Grilled Chicken Club Sandwich	223	1.0 item 7.9 oz	38.33	2.7	493
McDONALD'S, Premium Grilled Chicken Ranch BLT Sandwich	202	1.0 item 7.1 oz	33.73	2.8	412
McDONALD'S, QUARTER POUNDER	171	1.0 item	24.11	2.7	417
McDONALD'S, QUARTER POUNDER with Cheese	199	1.0 item 7.1 oz	29.03	2.8	513
McDONALD'S, Sausage Biscuit	117	1.0 item 4.1 oz	11.26	1.4	440
McDONALD'S, Sausage Biscuit with Egg	163	1.0 item 5.7 oz	18.37	1.3	507
McDONALD'S, Sausage Burrito	113	1.0 item 3.993 oz	13.04	1.2	296
McDONALD'S, Sausage McGRIDDLES	135	1.0 item 4.744 oz	11.35	1.4	421
McDONALD'S, Sausage McMUFFIN	115	1.0 item 4 oz	14.56	1.6	383
McDONALD'S, Sausage McMUFFIN with Egg	165	1.0 item 5.8 oz	20.77	1.5	452
McDONALD'S, Sausage Patty	43	1.5 oz	6.53	--	174
McDONALD'S, Sausage, Egg & Cheese McGRIDDLES	199	1.0 item 7 oz	21.43	1.2	563
McDONALD'S, Scrambled Eggs	102	2.0 eggs 3.6 oz	15.36	--	197
McDONALD'S, Side Salad	87	1.0 item 3.1 oz	0.9	1.4	17
McDONALD'S, Spicy Buffalo Sauce	43	1.5 oz	0.23	0.6	61
McDONALD'S, Strawberry Sundae	178	1.0 item 6.279 oz	5.68	0	281
McDONALD'S, Strawberry TRIPLE THICK Shake	265	12.0 fl oz cup child size	9.3	0	419
McDONALD'S, Sweet 'N Sour Sauce	28	1.0 package	0.18	0	48
McDONALD'S, Tangy Honey Mustard Sauce	43	1.5 oz	0.57	1.2	72
McDONALD'S, Vanilla Reduced Fat Ice Cream Cone	90	1.0 item 3.175 oz	3.82	0.1	146
McDONALD'S, Vanilla TRIPLE THICK Shake	266	12.0 fl oz cup child size	9.23	0	415
McDONALD'S, Warm Cinnamon Roll	105	3.7 oz	7.54	2	418
MCKEE BAKING, LITTLE DEBBIE NUTTY BARS, Wafers with Peanut Butter, Chocolate Covered	57	1.0 serving	4.56	--	312
Meal supplement drink, NESTLE, SUPLIGEN, canned, peanut flavor	158	1.0 cup	5.53	--	160
Meat drippings (lard, beef tallow, mutton tallow)	12.8	1.0 tablespoon	0	--	114
Meat extender	88	1.0 cup	33.54	15.4	275
Meatballs, meatless	144	1.0 cup	30.24	6.6	284
Melon balls, frozen	173	1.0 cup, unthawed	1.45	1.2	57
Melons, cantaloupe, raw	177	1.0 cup, balls	1.49	1.6	60
Melons, casaba, raw	170	1.0 cup, cubes	1.89	1.5	48
Melons, honeydew, raw	170	1.0 cup, diced (approx 20 pieces per cup)	0.92	1.4	61
Milk and cereal bar	25	1.0 bar	1.62	0.1	103
Milk dessert bar, frozen, made from lowfat milk	68	1.0 bar	3	4.5	100
Milk dessert, frozen, milk-fat free, chocolate	137	1.0 cup	5.89	0	229
Milk shakes, thick chocolate	28.4	1.0 fl oz	0.87	0.1	34
Milk shakes, thick vanilla	28.4	1.0 fl oz	1.1	0	32
Milk substitutes, fluid, with lauric acid oil	244	1.0 cup	4.27	0	149
Milk, buttermilk, dried	120	1.0 cup	41.16	0	464
Milk, buttermilk, fluid, cultured, lowfat	245	1.0 cup	8.11	0	98
Milk, buttermilk, fluid, cultured, reduced fat	245	1.0 cup	10.04	0	137
Milk, buttermilk, fluid, whole	245	1.0 cup	7.86	0	152
Milk, canned, condensed, sweetened	38.2	1.0 fl oz	3.02	0	123
Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	31.9	1.0 fl oz	2.41	0	25
Milk, canned, evaporated, with added vitamin A	31.5	1.0 fl oz	2.15	0	42
Milk, canned, evaporated, with added vitamin D and without added vitamin A	31.5	1.0 fl oz	2.15	0	42
Milk, canned, evaporated, without added vitamin A and vitamin D	252	1.0 cup	17.16	0	340
Milk, chocolate beverage, hot cocoa, homemade	250	1.0 cup	8.8	2.5	192
Milk, chocolate, fluid, commercial, lowfat, with added vitamin A and vitamin D	250	1.0 cup	8.1	1.2	178
Milk, chocolate, fluid, commercial, reduced fat, with added calcium	250	1.0 cup	7.48	1.8	195
Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D	250	1.0 cup	7.48	1.8	190
Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D	250	1.0 cup	7.92	2	208
Milk, dry, nonfat, calcium reduced	28.35	1.0 oz	10.06	0	100
Milk, dry, nonfat, instant, with added vitamin A and vitamin D	68	1.0 cup	23.87	0	243
Milk, dry, nonfat, instant, without added vitamin A and vitamin D	68	1.0 cup	23.87	0	243
Milk, dry, nonfat, regular, with added vitamin A and vitamin D	120	1.0 cup	43.39	0	434
Milk, dry, nonfat, regular, without added vitamin A and vitamin D	120	1.0 cup	43.39	0	434
Milk, dry, whole, with added vitamin D	128	1.0 cup	33.69	0	635
Milk, dry, whole, without added vitamin D	128	1.0 cup	33.69	0	635
Milk, filled, fluid, with blend of hydrogenated vegetable oils	244	1.0 cup	8.13	0	154
Milk, filled, fluid, with lauric acid oil	244	1.0 cup	8.13	0	154
Milk, fluid, 1% fat, without added vitamin A and vitamin D	244	1.0 cup	8.22	0	102
Milk, fluid, nonfat, calcium fortified (fat free or skim)	247	1.0 cup	8.4	0	86
Milk, goat, fluid, with added vitamin D	30.5	1.0 fl oz	1.09	0	21
Milk, human, mature, fluid	30.8	1.0 fl oz	0.32	0	22
Milk, imitation, non-soy	244	1.0 cup	3.9	0	112
Milk, indian buffalo, fluid	244	1.0 cup	9.15	0	237
Milk, low sodium, fluid	244	1.0 cup	7.56	0	149
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D	246	1.0 cup	9.67	0	118
Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D	245	1.0 cup	8.53	0	105
Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	244	1.0 cup	8.22	0	102
Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim)	246	1.0 cup	9.74	0	101
Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)	245	1.0 cup	8.75	0	91
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	245	1.0 cup	8.26	0	83
Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	245	1.0 cup	8.26	0	83
Milk, producer, fluid, 3.7% milkfat	244	1.0 cup	8	0	156
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D	246	1.0 cup	9.72	0	138
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D	245	1.0 cup	8.53	0	125
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A	245	1.0 cup	9.68	0	137
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	244	1.0 cup	8.05	0	122
Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	246	1.0 cup	8.12	0	123
Milk, sheep, fluid	245	1.0 cup	14.65	0	265
Milk, whole, 3.25% milkfat, with added vitamin D	244	1.0 cup	7.69	0	149
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D	244	1.0 cup	7.69	0	149
Millet flour	119	1.0 cup	12.79	4.2	444
Millet, cooked	174	1.0 cup	6.11	2.3	207
Millet, puffed	21	1.0 cup	2.73	0.6	74
Millet, raw	200	1.0 cup	22.04	17	756
Miso	17	1.0 tbsp	1.99	0.9	34
MISSION FOODS, MISSION Flour Tortillas, Soft Taco, 8 inch	51	1.0 serving	4.44	--	146
Mixed vegetable and fruit juice drink, with added nutrients	247	8.0 fl oz	0.1	0	72
Molasses	337	1.0 cup	0	--	977
Mollusks, abalone, mixed species, cooked, fried	85	3.0 oz	16.69	0	161
Mollusks, abalone, mixed species, raw	85	3.0 oz	14.54	0	89
Mollusks, clam, mixed species, canned, drained solids	85	3.0 oz	20.61	0	121
Mollusks, clam, mixed species, canned, liquid	85	3.0 oz	0.34	0	2
Mollusks, clam, mixed species, cooked, breaded and fried	85	3.0 oz	12.1	--	172
Mollusks, clam, mixed species, cooked, moist heat	85	3.0 oz	21.72	0	126
Mollusks, clam, mixed species, raw	85	3.0 oz	12.47	0	73
Mollusks, conch, baked or broiled	127	1.0 cup, sliced	33.4	0	165
Mollusks, cuttlefish, mixed species, cooked, moist heat	85	3.0 oz	27.61	0	134
Mollusks, cuttlefish, mixed species, raw	85	3.0 oz	13.8	0	67
Mollusks, mussel, blue, cooked, moist heat	85	3.0 oz	20.23	0	146
Mollusks, mussel, blue, raw	150	1.0 cup	17.85	0	129
Mollusks, octopus, common, cooked, moist heat	85	3.0 oz	25.35	0	139
Mollusks, octopus, common, raw	85	3.0 oz	12.67	0	70
Mollusks, oyster, eastern, canned	85	3.0 oz	6	0	58
Mollusks, oyster, eastern, cooked, breaded and fried	85	3.0 oz	7.45	--	169
Mollusks, oyster, eastern, farmed, cooked, dry heat	85	3.0 oz	5.95	0	67
Mollusks, oyster, eastern, farmed, raw	85	3.0 oz	4.44	0	50
Mollusks, oyster, eastern, wild, cooked, dry heat	85	3.0 oz	7.54	0	67
Mollusks, oyster, eastern, wild, cooked, moist heat	85	3.0 oz	9.71	0	87
Mollusks, oyster, eastern, wild, raw	84	6.0 medium	4.8	0	43
Mollusks, oyster, Pacific, cooked, moist heat	25	1.0 medium	4.72	0	41
Mollusks, oyster, Pacific, raw	50	1.0 medium	4.72	0	40
Mollusks, scallop, (bay and sea), cooked, steamed	85	3.0 oz	17.46	0	94
Mollusks, scallop, mixed species, cooked, breaded and fried	31	2.0 large	5.6	--	67
Mollusks, scallop, mixed species, imitation, made from surimi	85	3.0 oz	10.85	0	84
Mollusks, scallop, mixed species, raw	30	1.0 unit 2 large or 5 small	3.62	0	21
Mollusks, snail, raw	85	3.0 oz	13.69	0	76
Mollusks, squid, mixed species, cooked, fried	85	3.0 oz	15.25	0	149
Mollusks, squid, mixed species, raw	28.35	1.0 oz, boneless	4.42	0	26
Mollusks, whelk, unspecified, cooked, moist heat	85	3.0 oz	40.53	0	234
Mollusks, whelk, unspecified, raw	85	3.0 oz	20.26	0	116
MORI-NU, Tofu, silken, extra firm	84	1.0 slice	6.22	0.1	46
MORI-NU, Tofu, silken, firm	84	1.0 slice	5.8	0.1	52
MORI-NU, Tofu, silken, lite extra firm	84	1.0 slice	5.88	0	32
MORI-NU, Tofu, silken, lite firm	84	1.0 slice	5.29	0	31
MORI-NU, Tofu, silken, soft	84	1.0 slice	4.03	0.1	46
MORNINGSTAR FARMS Asian Veggie Patties, frozen, unprepared	67	1.0 patty	7.3	2	104
MORNINGSTAR FARMS Bacon, Egg & Cheese Biscuit, frozen, unprepared	105	1.0 biscuit	9.13	1.5	271
MORNINGSTAR FARMS BBQ Riblets, frozen, unprepared	142	1.0 piece with sauce	18.6	6.8	223
MORNINGSTAR FARMS Breakfast Pattie made with Organic Soy, frozen, unprepared	38	1.0 patty	8.4	1.6	78
MORNINGSTAR FARMS Breakfast Pattie, frozen, unprepared	38	1.0 patty	8.4	1.6	78
MORNINGSTAR FARMS Breakfast Sausage Links, frozen, unprepared	45	2.0 links	8.64	1.8	72
MORNINGSTAR FARMS Breakfast Sausage Patties, frozen, unprepared	38	1.0 patty	9.8	1.6	80
MORNINGSTAR FARMS Buffalo Chik Patties, frozen, unprepared	71	1.0 patty	8.24	2.3	183
MORNINGSTAR FARMS California Turk'y Burger, frozen, unprepared	64	1.0 patty	9.02	5	91
MORNINGSTAR FARMS Chik Patties Original, frozen, unprepared	71	1.0 piece	8.38	2.1	140
MORNINGSTAR FARMS Chik Patties, frozen, unprepared	71	1.0 patty	8.38	2.1	140
MORNINGSTAR FARMS Chik'n Grill Veggie Patties, frozen, unprepared	67	1.0 patty	8.58	3.8	79
MORNINGSTAR FARMS Chik'n Nuggets, frozen, unprepared	86	4.0 nuggets	12.38	4.2	202
MORNINGSTAR FARMS Corn Dogs, frozen, unprepared	71	1.0 corn dog	7.94	2.7	148
MORNINGSTAR FARMS Entree Chik'n Enchilada with Rice, frozen, unprepared	269	1.0 package	12.37	5.6	274
MORNINGSTAR FARMS Entree Chili, frozen, unprepared	254	1.0 cup	12.45	9.9	170
MORNINGSTAR FARMS Garden Veggie Patties, frozen, unprepared	67	1.0 burger	11.92	3	118
MORNINGSTAR FARMS Grillers Burger Style Recipe Crumbles, frozen, unprepared	55	0.67 cup	9.78	2.6	77
MORNINGSTAR FARMS Grillers Original, frozen, unprepared	64	1.0 patty	15.3	2.8	136
MORNINGSTAR FARMS Grillers Prime, frozen, unprepared	71	1.0 patty	17.04	1.8	169
MORNINGSTAR FARMS Grillers Quarter Pound Veggie Burger, frozen, unprepared	114	1.0 patty	25.99	2.8	250
MORNINGSTAR FARMS Grillers Vegan, frozen, unprepared	71	1.0 patty	11.57	3.7	94
MORNINGSTAR FARMS Hot and Spicy Veggie Sausage Patties, frozen, unprepared	38	1.0 patty	8.28	0.9	70
MORNINGSTAR FARMS Italian Herb Chik Patties, frozen, unprepared	71	1.0 patty	9.66	2.4	168
MORNINGSTAR FARMS Lasagna with Veggie Sausage, frozen, unprepared	284	1.0 serving	20.16	6.5	273
MORNINGSTAR FARMS Maple Flavored Veggie Sausage Patties, frozen, unprepared	38	1.0 patty	9.99	0.8	84
MORNINGSTAR FARMS Meal Starters Chik'n Strips, frozen, unprepared	85	12.0 strips	22.78	1.2	139
MORNINGSTAR FARMS Meal Starters Veggie Meatballs, frozen, unprepared	80	5.0 pieces	14.16	2.9	126
MORNINGSTAR FARMS MeatFree Buffalo Wings, frozen, unprepared	85	5.0 wing	12.32	3.1	196
MORNINGSTAR FARMS Mediterranean Chickpea, frozen, unprepared	67	1.0 piece	10.38	6.8	111
MORNINGSTAR FARMS Mini Corn Dogs, frozen, unprepared	76	4.0 pieces	10.02	2	166
MORNINGSTAR FARMS Mushroom Lover's Burger, frozen, unprepared	64	1.0 piece	7.42	0.8	108
MORNINGSTAR FARMS Sausage Style Recipe Crumbles, frozen, unprepared	55	1.0 cup	11.11	2.5	87
MORNINGSTAR FARMS Sausage, Egg & Cheese Biscuit, frozen, unprepared	105	1.0 biscuit	9.76	1.6	270
MORNINGSTAR FARMS Sesame Chik'n Entree, frozen, unprepared	269	1.0 package	14.26	3.5	312
MORNINGSTAR FARMS Spicy Black Bean Burger, frozen, unprepared	67	1.0 patty	10.79	4.6	115
MORNINGSTAR FARMS Tomato & Basil Pizza Burger, frozen, unprepared	67	1.0 patty	10.38	2.5	121
MORNINGSTAR FARMS Veggie Breakfast Bacon Strips, frozen, unprepared	16	2.0 strips	1.98	0.8	55
MORNINGSTAR FARMS Veggie Italian Style Sausage, frozen, unprepared	64	1.0 link	11.2	1.3	120
MORNINGSTAR FARMS Veggie Sweet and Sour Chik'n, frozen, unprepared	284	1.0 entrÈe	14.2	3.7	338
Mortadella, beef, pork	28.35	1.0 oz	4.64	0	88
Mothbeans, mature seeds, cooked, boiled, with salt	177	1.0 cup	13.82	--	207
Mothbeans, mature seeds, cooked, boiled, without salt	177	1.0 cup	13.82	--	207
Mothbeans, mature seeds, raw	196	1.0 cup	44.96	--	672
Mother's loaf, pork	28.35	1.0 oz	3.42	0	80
MOTHER'S, 4th of July Circus Animal Cookies	29	6.0 cookies	1.1	0.2	141
MOTHER'S, Chocolate Chip Cookies	30	4.0 cookies	1.71	0.5	147
MOTHER'S, Circus Animal Cookies	29	6.0 cookies	1.1	0.2	149
MOTHER'S, Coconut Cocadas Cookies	32	5.0 cookies	1.82	1	160
MOTHER'S, Double Fudge Creme Sandwich Cookies	38	2.0 cookies	2.01	1.3	174
MOTHER'S, English Tea Sandwich Cookies	38	2.0 cookies	1.71	0.5	178
MOTHER'S, Halloween Circus Animals Cookies	29	6.0 cookies	1.1	0.2	149
MOTHER'S, Holiday Circus Animal Cookies	29	6.0 cookies	1.1	0.2	149
MOTHER'S, Iced Lemonade Cookies	29	4.0 cookies	1.3	0.3	146
MOTHER'S, Iced Oatmeal Cookies	32	4.0 cookies	1.73	0.9	148
MOTHER'S, Jungle Animal Cookies	29	6.0 cookies	1.1	0.2	149
MOTHER'S, Macaroon Cookies	31	2.0 cookies	1.89	1.3	171
MOTHER'S, Old Fashioned Chocolate Chip Cookies	32	2.0 cookies	1.73	0.7	160
MOTHER'S, Old Fashioned Iced Oatmeal Cookies	31	2.0 cookies	1.86	0.8	143
MOTHER'S, Old Fashioned Oatmeal Cookies	27	2.0 cookies	1.76	0.8	127
MOTHER'S, Peanut Butter Gauchos Cookies	38	2.0 cookies	2.81	1	183
MOTHER'S, Taffy Sandwich Cookies	38	2.0 cookies	1.44	0.9	180
MOTHER'S, Vanilla Sandwich Cookies	38	2.0 cookies	1.82	0.5	178
Mountain yam, hawaii, cooked, steamed, with salt	145	1.0 cup, cubes	2.51	--	119
Mountain yam, hawaii, cooked, steamed, without salt	145	1.0 cup, cubes	2.51	--	119
Mountain yam, hawaii, raw	68	0.5 cup, cubes	0.91	1.7	46
Muffin, blueberry, commercially prepared, low-fat	71	1.0 muffin small	3	3	181
Muffins, blueberry, commercially prepared (Includes mini-muffins)	28.35	1.0 oz	1.29	0.3	107
Muffins, blueberry, dry mix	43	1.0 serving	1.5	0.6	126
Muffins, blueberry, prepared from recipe, made with low fat (2%) milk	28.35	1.0 oz	1.84	--	81
Muffins, blueberry, toaster-type	28.35	1.0 oz	1.3	0.5	89
Muffins, blueberry, toaster-type, toasted	28.35	1.0 oz	1.39	0.5	94
Muffins, corn, commercially prepared	28.35	1.0 oz	1.67	1	86
Muffins, corn, dry mix, prepared	28.35	1.0 oz	2.1	0.7	91
Muffins, corn, prepared from recipe, made with low fat (2%) milk	28.35	1.0 oz	2.01	--	90
Muffins, corn, toaster-type	28.35	1.0 oz	1.5	0.5	98
Muffins, oat bran	28.35	1.0 oz	1.98	1.3	77
Muffins, plain, prepared from recipe, made with low fat (2%) milk	28.35	1.0 oz	1.96	0.8	84
Muffins, wheat bran, dry mix	28.35	1.0 oz	2.01	--	112
Muffins, wheat bran, toaster-type with raisins	28.35	1.0 oz	1.47	2.2	84
Muffins, wheat bran, toaster-type with raisins, toasted	28.35	1.0 oz	1.56	2.3	89
Mulberries, raw	140	1.0 cup	2.02	2.4	60
Mung beans, mature seeds, cooked, boiled, with salt	202	1.0 cup	14.18	15.4	212
Mung beans, mature seeds, cooked, boiled, without salt	202	1.0 cup	14.18	15.4	212
Mung beans, mature seeds, raw	207	1.0 cup	49.39	33.7	718
Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt	124	1.0 cup	2.52	1	24
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt	124	1.0 cup	2.52	1	26
Mung beans, mature seeds, sprouted, cooked, stir-fried	124	1.0 cup	5.33	2.4	62
Mung beans, mature seeds, sprouted, raw	104	1.0 cup	3.16	1.9	31
Mungo beans, mature seeds, cooked, boiled, with salt	180	1.0 cup	13.57	11.5	189
Mungo beans, mature seeds, cooked, boiled, without salt	180	1.0 cup	13.57	11.5	189
Mungo beans, mature seeds, raw	207	1.0 cup	52.18	37.9	706
MURRAY, Chocolate Creme Sandwich Cookies	29	3.0 cookies	1.42	0.6	137
MURRAY, Chocolatey Chip Thins Cookies	30	8.0 cookies	2.13	0.6	140
MURRAY, COOKIE JAR CLASSICS, Butter Cookies	30	8.0 cookies	2.16	0.6	139
MURRAY, COOKIE JAR CLASSICS, Coconut Bars Cookies	32	6.0 cookies	2.27	0.6	148
MURRAY, Duplex Creme Sandwich Cookies	29	3.0 cookies	1.42	0.5	138
MURRAY, Honey Graham	31	8.0 crackers	1.83	0.8	138
MURRAY, JACKS Vanilla Wafers	32	9.0 cookies	1.54	0.4	140
MURRAY, Lemon Creme Sandwich Cookies	29	3.0 cookies	1.36	0.3	139
MURRAY, Old Fashioned Gingersnaps Cookies	30	5.0 cookies	1.53	0.4	139
MURRAY, Old Fashioned Iced Oatmeal Cookies	33	5.0 cookies	1.65	0.6	151
MURRAY, SOUTHERN KITCHEN, Chocolate Chip Cookies	28	2.0 cookies	1.54	0.7	138
MURRAY, SOUTHERN KITCHEN, Coconut Cookies	29	2.0 cookies	1.65	0.9	148
MURRAY, SOUTHERN KITCHEN, Iced Oatmeal Cookies	29	2.0 cookies	1.88	1.2	135
MURRAY, SOUTHERN KITCHEN, Oatmeal Cookies	29	2.0 cookies	2.06	1.3	139
MURRAY, SUGAR FREE, Chocolate Bites Cookies	21	1.0 pouch	1.7	4.1	76
MURRAY, SUGAR FREE, Chocolate Chip & Pecan Cookies	32	3.0 cookies	1.92	1.6	159
MURRAY, SUGAR FREE, Chocolate Chip Cookies	32	3.0 cookies	1.79	1.5	150
MURRAY, SUGAR FREE, Chocolate Creme Sandwich Cookies	28	3.0 cookies	1.48	1.3	130
MURRAY, SUGAR FREE, Fudge Dipped Grahams	30	4.0 cookies	1.71	1.1	145
MURRAY, SUGAR FREE, Fudge Dipped Mint Cookies	26	4.0 cookies	1.56	1.2	125
MURRAY, SUGAR FREE, Fudge Dipped Wafers	31	4.0 cookies	1.05	4.1	151
MURRAY, SUGAR FREE, Lemon Creme Sandwich Cookies	28	3.0 cookies	1.37	0.9	131
MURRAY, SUGAR FREE, Oatmeal Cookies	32	3.0 cookies	2.14	2.7	144
MURRAY, SUGAR FREE, Peanut Butter Cookies	29	3.0 cookies	2.76	1.7	146
MURRAY, SUGAR FREE, Pecan Shortbread Cookies	32	3.0 cookies	1.89	1.5	164
MURRAY, SUGAR FREE, Shortbread Bites	21	1.0 pouch	1.36	3.1	78
MURRAY, SUGAR FREE, Shortbread Cookies	30	8.0 cookies	2.1	1.7	129
MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies	28	3.0 cookies	1.37	1	131
MURRAY, SUGAR FREE, Vanilla Sugar Wafer	28	4.0 cookies	0.9	4.8	128
MURRAY, SUGAR FREE, Vanilla Wafer	32	9.0 cookies	1.89	1.8	132
MURRAY, Vanilla Creme Sandwich Cookies	29	3.0 cookies	1.42	0.4	138
MURRAY, Vanilla Sugar Wafer	28	5.0 cookies	1.09	0.3	148
MURRAY, Vanilla Wafer	30	8.0 cookies	1.2	0.4	138
Mushrooms, brown, italian, or crimini, raw	87	1.0 cup whole	2.18	0.5	19
Mushrooms, canned, drained solids	156	1.0 cup	2.92	3.7	39
Mushrooms, Chanterelle, raw	54	1.0 cup	0.8	2.1	21
Mushrooms, enoki, raw	5	1.0 large	0.13	0.1	2
Mushrooms, maitake, raw	70	1.0 cup diced	1.36	1.9	22
Mushrooms, morel, raw	66	1.0 cup	2.06	1.8	20
Mushrooms, oyster, raw	148	1.0 large	4.9	3.4	49
Mushrooms, portabella, exposed to ultraviolet light, grilled	121	1.0 cup sliced	3.97	2.7	35
Mushrooms, portabella, exposed to ultraviolet light, raw	86	1.0 cup diced	1.81	1.1	19
Mushrooms, portabella, grilled	121	1.0 cup sliced	3.97	2.7	35
Mushrooms, portabella, raw	86	1.0 cup diced	1.81	1.1	19
Mushrooms, shiitake, cooked, with salt	145	1.0 cup pieces	2.26	3	81
Mushrooms, shiitake, cooked, without salt	145	1.0 cup pieces	2.26	3	81
Mushrooms, shiitake, dried	3.6	1.0 mushroom	0.34	0.4	11
Mushrooms, shiitake, raw	19	1.0 piece whole	0.43	0.5	6
Mushrooms, shiitake, stir-fried	89	1.0 cup whole	3.07	3.2	35
Mushrooms, straw, canned, drained solids	182	1.0 cup	6.97	4.6	58
Mushrooms, white, cooked, boiled, drained, with salt	156	1.0 cup pieces	3.39	3.4	44
Mushrooms, white, cooked, boiled, drained, without salt	156	1.0 cup pieces	3.39	3.4	44
Mushrooms, white, raw	70	1.0 cup, pieces or slices	2.16	0.7	15
Mushrooms, white, stir-fried	108	1.0 cup sliced	3.87	1.9	28
Mustard greens, cooked, boiled, drained, with salt	140	1.0 cup, chopped	3.58	2.8	36
Mustard greens, cooked, boiled, drained, without salt	140	1.0 cup, chopped	3.58	2.8	36
Mustard greens, frozen, cooked, boiled, drained, with salt	150	1.0 cup, chopped or diced	3.4	4.2	28
Mustard greens, frozen, cooked, boiled, drained, without salt	150	1.0 cup, chopped	3.4	4.2	28
Mustard greens, frozen, unprepared	146	1.0 cup, chopped	3.64	4.8	29
Mustard greens, raw	56	1.0 cup, chopped	1.6	1.8	15
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	180	1.0 cup, chopped	3.06	3.6	29
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	180	1.0 cup, chopped	3.06	3.6	29
Mustard spinach, (tendergreen), raw	150	1.0 cup, chopped	3.3	4.2	33
Mustard, prepared, yellow	5	1.0 tsp or 1 packet	0.22	0.2	3
Mutton, cooked, roasted (Navajo)	28.35	1.0 oz	9.48	--	66

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Also see Glycemic index of foods

World's Best Protein, Fiber Rich Foods by Name

A – B – C – D – E – F – G – H – I – J – K – L – M – N – O – P – Q – R – S – T – U – V – W – X – Y – Z

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