List of High Protein Foods - Pasta and Cereal Grains

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List of High Protein Foods for pasta and cereal grains 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 pasta and cereal grains 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 (*).

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List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Macaroni, protein-fortified, cooked, enriched, (n x 6.25)
1 cup, small shells	189	10.2	23%	0.2	1%	*
4 oz	186	10.0	23%	0.2	1%	*
Macaroni, protein-fortified, dry, enriched, (n x 5.70)
1 cup, small shells	349	18.5	23%	2.1	5%	*
100 grams	375	19.9	23%	2.2	5%	*
2 oz	214	11.3	23%	1.3	5%	*
4 oz	425	22.5	23%	2.5	5%	*
Macaroni, protein-fortified, dry, enriched, (n x 6.25)
1 cup, small shells	348	20.3	25%	2.1	5%	*
100 grams	374	21.8	25%	2.2	5%	*
2 oz	213	12.4	25%	1.3	5%	*
4 oz	424	24.7	25%	2.5	5%	*
Spaghetti, protein-fortified, cooked, enriched (n x 5.70)
1 cup	230	11.3	21%	0.3	1%	*
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)
1 cup	230	12.4	23%	0.3	1%	*
4 oz	186	10.0	23%	0.2	1%	*
Spaghetti, protein-fortified, dry, enriched (n x 5.70)
100 grams	375	19.9	23%	2.2	5%	*
2 oz	214	11.3	23%	1.3	5%	*
4 oz	425	22.5	23%	2.5	5%	*
Spaghetti, protein-fortified, dry, enriched (n x 6.25)
100 grams	374	21.8	25%	2.2	5%	*
2 oz	213	12.4	25%	1.3	5%	*
4 oz	424	24.7	25%	2.5	5%	*
Vital wheat gluten
1 oz	105	21.3	87%	0.5	4%	*
100 grams	370	75.2	87%	1.9	4%	*
4 oz	420	85.2	87%	2.1	4%	*
Wheat germ, crude
1 cup	414	26.6	27%	11.2	24%
100 grams	360	23.2	27%	9.7	24%
4 oz	408	26.3	27%	11.0	24%
Wheat bran, crude
100 grams	216	15.6	31%	4.3	17%
4 oz	245	17.6	31%	4.8	17%

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