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 (*).



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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