List of High Protein Foods - Breakfast Cereals

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List of High Protein Foods for breakfast cereals 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 breakfast cereals 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
Cereals ready-to-eat, KASHI GOLEAN by Kellogg
1 cup 148 13.6 39% 1.0 6% *
100 grams 284 26.1 39% 1.9 6% *
4 oz 322 29.6 39% 2.2 6% *
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K
100 grams 379 22.5 25% 1.6 4% *
4 oz 430 25.5 25% 1.8 4% *
Cereals ready-to-eat, KELLOGG, TIGER POWER
100 grams 350 18.9 23% 1.9 5% *
4 oz 397 21.4 23% 2.2 5% *
Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein
1 cup 202 10.5 22% 1.5 6% *
100 grams 367 19.0 22% 2.7 6% *
4 oz 416 21.5 22% 3.1 6%  
Cereals ready-to-eat, wheat germ, toasted, plain
1 cup 432 32.9 33% 12.1 25%  
100 grams 382 29.1 33% 10.7 25%  
4 oz 433 33.0 33% 12.1 25%  
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
100 grams 260 13.1 22% 4.9 17%  
4 oz 295 14.9 22% 5.6 17%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Cereals ready-to-eat, QUAKER, KRETSCHMER Honey Crunch Wheat Germ
100 grams 372 26.6 30% 7.8 18%  
4 oz 422 30.1 30% 8.8 18%  
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER
100 grams 192 11.3 25% 3.5 16%  
4 oz 218 12.8 25% 4.0 16%  
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran
100 grams 200 17.6 37% 5.2 23%  
4 oz 227 19.9 37% 5.9 23%  
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran
100 grams 200 17.6 37% 5.2 23%  
4 oz 227 19.9 37% 5.9 23%  
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular
100 grams 366 31.4 37% 9.6 23%  
4 oz 415 35.6 37% 10.8 23%  
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Low Carb Lifestyle
100 grams 349 33.7 41% 9.7 24%  
4 oz 396 38.2 41% 11.0 24%  
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM
100 grams 327 16.4 21% 4.6 12%  
4 oz 371 18.6 21% 5.2 12%  
Cereals ready-to-eat, KASHI MIGHTY BITES Cinnamon Cereal
100 grams 356 17.0 20% 3.9 10%  
4 oz 404 19.3 20% 4.4 10%  
Cereals ready-to-eat, KASHI MIGHTY BITES, Honey Crunch Cereal
100 grams 353 17.0 21% 4.0 10%  
4 oz 400 19.3 21% 4.5 10%  


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