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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:
- The food derives greater than 20% of its calories from protein, and
- 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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