List of High Protein Foods - Soups, Sauces, and Gravies

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List of High Protein Foods for soups, sauces, and gravies as classified by the US FDA.

Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.

The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.

Therefore, the following high protein foods from the soups, sauces, and gravies category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

  1. The food derives greater than 20% of its calories from protein, and
  2. The calories from fat are less than 25% of total calories.

The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.

Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).



List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Gravy, CUSTOM FOODS, RED LABEL Au Jus Base, dry
1 package 867 71.2 35% 18.2 18%  
100 grams 191 15.7 35% 4.0 18%  
4 oz 217 17.8 35% 4.5 18%  
Gravy, CUSTOM FOODS, SUPERB Instant Au Jus Mix, dry
1 package 334 23.9 31% 6.8 18%  
100 grams 296 21.2 31% 6.0 18%  
4 oz 336 24.0 31% 6.8 18%  
Sauce, teriyaki, ready-to-serve
1 cup 242 17.1 30% 0.0 0% *
Soup, bean with bacon, condensed, single brand
1 package 381 21.2 24% 6.8 16%  
Soup, bean with bacon, dehydrated, dry mix
100 grams 370 19.4 22% 7.6 18%  
4 oz 420 22.0 22% 8.6 18%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Soup, beef broth bouillon and consomme, canned, condensed, commercial
1 can 72 13.0 78% 0.0 0% *
1 cup 59 10.8 78% 0.0 0% *
Soup, beef broth, bouillon, consomme, prepared with equal volume water, commercial
1 can 70 13.0 79% 0.0 0% *
Soup, beef broth, cubed, dry
100 grams 170 17.3 43% 4.0 21%  
4 oz 193 19.6 43% 4.5 21%  
Soup, beef noodle mix, dehydrated, dry form
100 grams 330 17.9 23% 6.4 17%  
4 oz 374 20.3 23% 7.2 17%  
Soup, beef with vegetables and barley, canned, condensed, single brand
1 package 190 12.2 27% 4.4 20%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Soup, black bean, canned, condensed, commercial
1 can 284 15.1 23% 4.1 13%  
1 cup 234 12.4 23% 3.4 13%  
Soup, chicken broth cubes, dehydrated, dry
100 grams 198 14.6 31% 4.7 21%  
4 oz 225 16.6 31% 5.3 21%  
Soup, chicken noodle, chunky, ready-to-serve, single brand
1 package 253 17.2 29% 7.0 24%  
Soup, chicken rice, canned, chunky, ready-to-serve
1 can 286 27.5 41% 7.2 22%  
1 cup 127 12.3 41% 3.2 22%  
Soup, chicken vegetable, chunky, reduced fat, reduced sodium, ready-to-serve, single brand
1 package 182 12.3 29% 2.3 11% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Soup, chicken vegetable, dehydrated, dry
100 grams 346 19.0 23% 5.6 14%  
4 oz 392 21.5 23% 6.3 14%  
Soup, consomme with gelatin, dehydrated, dry
100 grams 137 17.2 54% 0.1 1% *
4 oz 155 19.5 54% 0.1 1% *
Soup, gazpacho, canned, ready-to-serve
1 can 70 10.7 65% 0.4 5% *
Soup, lentil with ham, canned, ready-to-serve
1 can 318 21.2 29% 6.4 18%  
Soup, LIPTON, CUP-A-SOUP GREEN PEA, Mix, Dry
100 grams 358 21.2 25% 5.4 13%  
4 oz 406 24.0 25% 6.1 13%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Soup, LIPTON, FAT FREE CUP-A-SOUP CHICKEN BROTH, Mix, Dry
100 grams 307 20.1 28% 2.3 7% *
4 oz 348 22.8 28% 2.6 7% *
Soup, LIPTON, FAT FREE CUP-A-SOUP CHICKEN/PASTA, Mix, Dry
100 grams 340 16.3 20% 2.6 7% *
4 oz 386 18.5 20% 2.9 7% *
Soup, LIPTON, KETTLE CREATIONS HOMESTYLE LENTIL, Mix, Dry
100 grams 354 20.7 25% 3.3 8%  
4 oz 401 23.5 25% 3.7 8%  
Soup, minestrone, dehydrated, dry
100 grams 358 20.0 24% 7.8 19%  
4 oz 406 22.7 24% 8.8 19%  
1 packet 279 15.6 24% 6.1 19%  
Soup, minestrone, dehydrated, prepared with water
1 packet 354 20.0 24% 7.8 19%  
Soup, pea, green, canned, condensed, commercial
1 can 399 20.9 22% 7.1 16%  
1 cup 329 17.2 22% 5.9 16%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Soup, pea, green, canned, prepared with equal volume water, commercial
1 can 401 20.9 22% 7.1 16%  
Soup, pea, green, mix, dehydrated, dry form
100 grams 356 20.5 25% 4.2 10%  
4 oz 404 23.2 25% 4.8 10%  
1 packet 402 23.2 25% 4.8 10%  
Soup, pea, split with ham, canned, chunky, ready-to-serve
1 can 415 24.9 26% 8.9 19%  
1 cup 185 11.1 26% 4.0 19%  
Soup, pea, split with ham, canned, condensed, commercial
1 can 460 25.0 23% 10.7 20%  
1 cup 379 20.7 23% 8.8 20%  
Soup, pea, split with ham, canned, prepared with equal volume water, commercial
1 can 461 25.1 23% 10.7 20%  
1 cup 190 10.3 23% 4.4 20%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Soup, PROGRESSO CHICKEN & WILD RICE WITH VEGETABLES
1 package 210 13.5 27% 4.8 20%  
Soup, PROGRESSO HEALTHY CLASSICS BEEF BARLEY, 99% FAT FREE
1 package 258 23.1 38% 3.1 10%  
1 serving 137 12.3 38% 1.6 10% *
Soup, PROGRESSO HEALTHY CLASSICS BEEF BARLEY, canned, ready-to-serve
1 cup 142 11.3 34% 1.9 12% *
Soup, split pea with ham and bacon, canned, condensed, single brand
1 package 456 28.0 26% 7.5 14%  
1 serving 189 11.6 26% 3.1 14%  
Soup, split pea with ham, chunky, reduced fat, reduced sodium, ready-to-serve, single brand
1 package 410 28.0 29% 5.9 13%  
1 serving 185 12.6 29% 2.7 13% *
Soup, vegetable beef, canned, condensed, commercial
1 can 192 13.6 30% 4.6 21%  
1 cup 158 11.2 30% 3.8 21%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Soup, vegetable beef, canned, condensed, single brand
1 package 158 11.3 31% 2.4 13% *
Soup, vegetable beef, dehydrated, dry
100 grams 344 18.9 23% 7.2 18%  
4 oz 390 21.4 23% 8.2 18%  
1 packet 256 14.1 23% 5.4 18%  
Soup, vegetable beef, dehydrated, prepared with water
1 packet 239 13.2 24% 5.0 18%  
Soup, vegetable beef, microwavable, ready-to-serve, single brand
1 package 128 18.1 60% 2.0 14% *
1 serving 128 18.1 60% 2.0 14% *
Soup, vegetable beef, prepared with equal volume water, commercial
1 can 190 13.6 31% 4.6 21%  


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