High Fiber — GLP-1 Food Scores

5g or more fiber to support digestion and help with constipation on GLP-1. Below are 716 foods, scored 0–100 for GLP-1 users and sorted best first.

Parsley, freeze-dried271 cal

Spices, basil, dried233 cal

Vegetarian fillets290 cal

Leavening agents, yeast, baker's, active dry325 cal

Yeast extract spread185 cal

Protein supplement, milk based, Muscle Milk, powder411 cal

Soy flour, low-fat372 cal

Soybeans, mature cooked, boiled, without salt172 cal

Soybeans, mature seeds, cooked, boiled, with salt172 cal

Meat extender311 cal

Soy flour, defatted327 cal

Tofu, dried-frozen (koyadofu)477 cal

Peanut flour, defatted327 cal

Soy protein concentrate, produced by acid wash328 cal

Soy protein concentrate, produced by alcohol extraction328 cal

Winged beans, mature seeds, raw409 cal

Lupins, mature seeds, raw371 cal

Soybeans, mature seeds, roasted, no salt added469 cal

Soybeans, mature seeds, roasted, salted469 cal

Beverages, Protein powder soy based388 cal

Peanut flour, low fat428 cal

Seeds, pumpkin and squash seed kernels, dried559 cal

Peanuts, all types, oil-roasted, with salt599 cal

Peanuts, all types, oil-roasted, without salt599 cal

Peanuts, spanish, raw570 cal

Spices, caraway seed333 cal

Chipotle Keto Salad Bowl600 cal

Nuts, walnuts, black, dried619 cal

Peanut spread, reduced sugar650 cal

Peanuts, all types, raw567 cal

Peanuts, spanish, oil-roasted, with salt579 cal

Peanuts, spanish, oil-roasted, without salt579 cal

Peanuts, valencia, oil-roasted, with salt589 cal

Peanuts, valencia, oil-roasted, without salt589 cal

Peanuts, virginia, raw563 cal

Seeds, pumpkin and squash seed kernels, roasted, with salt added574 cal

Seeds, pumpkin and squash seed kernels, roasted, without salt574 cal

Edamame, frozen, prepared121 cal

Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry259 cal

Soy flour, full-fat, roasted439 cal

Soybeans, mature seeds, raw446 cal

Bacon bits, meatless476 cal

Peanuts, virginia, oil-roasted, with salt578 cal

Peanuts, virginia, oil-roasted, without salt578 cal

Soy flour, full-fat, raw434 cal

Soybeans, mature seeds, dry roasted449 cal

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran200 cal

Peanut butter, chunky, vitamin and mineral fortified593 cal

Peanut butter with omega-3, creamy608 cal

Peanuts, valencia, raw570 cal

Seeds, sunflower seed flour, partially defatted326 cal

Cocoa, dry powder, unsweetened228 cal

Nuts, almonds, oil roasted, with salt added, smoke flavor607 cal

Peanut butter, smooth, vitamin and mineral fortified591 cal

Peanuts, all types, dry-roasted, with salt587 cal

Peanuts, all types, dry-roasted, without salt587 cal

Seeds, cottonseed kernels, roasted (glandless)506 cal

Seeds, sesame seed kernels, dried (decorticated)631 cal

Spearmint, dried285 cal

Spices, fennel seed345 cal

Spices, mustard seed, ground508 cal

Broadbeans (fava beans), mature seeds, raw341 cal

Nuts, almonds, blanched590 cal

Nuts, almonds, oil roasted, lightly salted607 cal

Nuts, almonds, oil roasted, with salt added607 cal

Nuts, almonds, oil roasted, without salt added607 cal

Peanut butter, chunk style, with salt589 cal

Peanut butter, chunk style, without salt589 cal

Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,433 cal

Cereals ready-to-eat, wheat germ, toasted, plain382 cal

Formulated Bar, SOUTH BEACH protein bar412 cal

Nuts, almond butter, plain, with salt added614 cal

Nuts, almond butter, plain, without salt added614 cal

Nuts, almonds579 cal

Nuts, almonds, dry roasted, with salt added620 cal

Peanut butter, reduced sodium590 cal

Seeds, flaxseed534 cal

Seeds, sunflower seed kernels, dry roasted, with salt added612 cal

Beans, kidney, california red, mature seeds, raw330 cal

Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend572 cal

Seeds, chia seeds, dried486 cal

Beans, kidney, all types, mature seeds, raw333 cal

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular366 cal

Hyacinth beans, mature seeds, raw344 cal

Seeds, sunflower seed kernels, dried584 cal

Spices, chili powder282 cal

Spices, fenugreek seed323 cal

Wheat bran, crude216 cal

Beans, cranberry (roman), mature seeds, raw335 cal

Cocoa, dry powder, hi-fat or breakfast, processed with alkali479 cal

Lentils, mature seeds, cooked, boiled, with salt114 cal

Peanuts, all types, cooked, boiled, with salt318 cal

Seeds, sunflower seed kernels, oil roasted, without salt592 cal

Spices, chervil, dried237 cal

Spices, poppy seed525 cal

Artichokes, (globe or french), cooked, boiled, drained, with salt51 cal

Artichokes, (globe or french), raw47 cal

Avocados, raw, Florida120 cal

Beans, yellow, mature seeds, raw345 cal

Black Forest ham sub290 cal

Blackberries, raw43 cal

Chia seeds138 cal

Cocoa, dry powder, unsweetened, processed with alkali220 cal

Cranberries, wild, bush, raw (Alaska Native)55 cal

Fireweed, young leaves, raw (Alaska Native)44 cal

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush415 cal

Frozen novelties, Sugar Free, CREAMSICLE Pops49 cal

Grape leaves, canned69 cal

Grape leaves, raw93 cal

Lambsquarters, raw (Northern Plains Indians)47 cal

Lambsquarters, steamed (Northern Plains Indians)48 cal

Lemon peel, raw47 cal

Lentils, mature seeds, cooked, boiled, without salt116 cal

Mungo beans, mature seeds, raw341 cal

ON THE BORDER, refried beans144 cal

Oven roasted turkey sub280 cal

Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)598 cal

Peanut butter, smooth style, without salt598 cal

Prickly pears, raw (Northern Plains Indians)42 cal

Restaurant, Mexican, refried beans156 cal

Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)607 cal

Spearmint, fresh44 cal

Spices, coriander seed298 cal

Spices, paprika282 cal

Stinging Nettles, blanched (Northern Plains Indians)42 cal

Sweet potato leaves, raw42 cal

Artichokes, (globe or french), cooked, boiled, drained, without salt53 cal

Beans, yellow, mature seeds, cooked, boiled, with salt144 cal

Beans, yellow, mature seeds, cooked, boiled, without salt144 cal

Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder329 cal

Boysenberries, frozen, unsweetened50 cal

Mungo beans, mature seeds, cooked, boiled, with salt105 cal

Mungo beans, mature seeds, cooked, boiled, without salt105 cal

Nuts, mixed nuts, oil roasted, with peanuts, lightly salted607 cal

Nuts, mixed nuts, oil roasted, with peanuts, with salt added607 cal

Nuts, mixed nuts, oil roasted, with peanuts, without salt added607 cal

Nuts, pistachio nuts, dry roasted, with salt added569 cal

Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)588 cal

Peppermint, fresh70 cal

Raspberries, wild (Northern Plains Indians)62 cal

Rosemary, fresh131 cal

Seeds, sunflower seed kernels, toasted, without salt619 cal

Spices, marjoram, dried271 cal

Wheat germ, crude360 cal

Avocado, Hass, raw160 cal

Avocados, raw, all commercial varieties160 cal

Avocados, raw, California167 cal

Beans, black, mature seeds, canned, low sodium91 cal

Beans, black turtle, mature seeds, canned91 cal

Beans, great northern, mature seeds, cooked, boiled, with salt118 cal

Beans, great northern, mature seeds, cooked, boiled, without salt118 cal

Beans, kidney, red, mature seeds, cooked, boiled, with salt127 cal

Beans, kidney, red, mature seeds, cooked, boiled, without salt127 cal

Beans, small white, mature seeds, cooked, boiled, with salt142 cal

Beans, small white, mature seeds, cooked, boiled, without salt142 cal

Fireweed, leaves, raw103 cal

Lima beans, large, mature seeds, cooked, boiled, with salt115 cal

Lima beans, large, mature seeds, cooked, boiled, without salt115 cal

Loganberries, frozen55 cal

Mung beans, mature seeds, cooked, boiled, with salt105 cal

Mung beans, mature seeds, cooked, boiled, without salt105 cal

Nuts, brazilnuts, dried, unblanched659 cal

Nuts, pistachio nuts, dry roasted, without salt added572 cal

Nuts, walnuts, english654 cal

Peas, green, raw81 cal

Peas, green, split, mature seeds, raw364 cal

Seeds, sesame seeds, whole, dried573 cal

Soup, black bean, canned, condensed91 cal

Agave, raw (Southwest)68 cal

Beans, kidney, all types, mature seeds, cooked, boiled, with salt127 cal

Beans, kidney, all types, mature seeds, cooked, boiled, without salt127 cal

Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water121 cal

Beans, navy, mature seeds, cooked, boiled, with salt140 cal

Beans, navy, mature seeds, cooked, boiled, without salt140 cal

Beans, small white, mature seeds, raw336 cal

Beans, white, mature seeds, cooked, boiled, with salt139 cal

Beans, white, mature seeds, cooked, boiled, without salt139 cal

Broadbeans (fava beans), mature seeds, cooked, boiled, with salt110 cal

Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110 cal

Chives, freeze-dried311 cal

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt116 cal

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt116 cal

Feijoa, raw61 cal

Guavas, common, raw68 cal

Hummus, commercial229 cal

Kumquats, raw71 cal

Nance, frozen, unsweetened73 cal

Nuts, almonds, honey roasted, unblanched594 cal

Nuts, hazelnuts or filberts, blanched629 cal

Nuts, hazelnuts or filberts, dry roasted, without salt added646 cal

Nuts, mixed nuts, dry roasted, with peanuts, without salt added607 cal

Peanut butter, smooth, reduced fat520 cal

Peas, green, cooked, boiled, drained, with salt84 cal

Peas, green, cooked, boiled, drained, without salt84 cal

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)595 cal

Seeds, sesame seeds, whole, roasted and toasted565 cal

Thyme, fresh101 cal

Beans, french, mature seeds, cooked, boiled, with salt129 cal

Beans, french, mature seeds, cooked, boiled, without salt129 cal

Beans, kidney, red, mature seeds, canned, drained solids124 cal

Beans, navy, mature seeds, canned113 cal

Beans, pinto, canned, drained solids114 cal

Blackberries, frozen, unsweetened64 cal

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt131 cal

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt132 cal

Elderberries, raw73 cal

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar377 cal

Spices, coriander leaf, dried279 cal

Spices, tarragon, dried295 cal

Abiyuch, raw69 cal

Beans, adzuki, mature seed, cooked, boiled, with salt128 cal

Beans, adzuki, mature seeds, cooked, boiled, without salt128 cal

Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)339 cal

Beans, white, mature seeds, raw333 cal

Bread, wheat, sprouted188 cal

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ372 cal

Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water138 cal

Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids139 cal

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt164 cal

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt164 cal

Cowpeas (blackeyes), immature seeds, frozen, unprepared139 cal

Guavas, strawberry, raw69 cal

Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt103 cal

Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt103 cal

Mung beans, mature seeds, raw347 cal

Nuts, ginkgo nuts, canned111 cal

Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER608 cal

Passion-fruit, (granadilla), purple, raw97 cal

Seeds, sesame butter, tahini, from raw and stone ground kernels570 cal

Spices, sage, ground315 cal

Babyfood, cereal, high protein, with apple and orange, dry374 cal

Beans, baked, canned, with pork106 cal

Bread, wheat, sprouted, toasted205 cal

Chokecherries, raw, pitted (Northern Plains Indians)162 cal

Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt94 cal

Cowpeas (blackeyes), immature seeds, raw90 cal

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors386 cal

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar381 cal

Lima beans, immature seeds, frozen, baby, unprepared132 cal

Nuts, mixed nuts, dry roasted, with peanuts, with salt added594 cal

Nuts, mixed nuts, oil roasted, without peanuts, lightly salted607 cal

Nuts, walnuts, dry roasted, with salt added643 cal

Orange peel, raw97 cal

Pigeonpeas, immature seeds, raw136 cal

Rose Hips, wild (Northern Plains Indians)162 cal

Sapodilla, raw83 cal

Seeds, sesame butter, paste586 cal

Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)617 cal

Seeds, sunflower seed butter, without salt617 cal

Spices, dill weed, dried253 cal

Baking chocolate, unsweetened, squares642 cal

Beans, baked, canned, no salt added105 cal

Beans, french, mature seeds, raw343 cal

Beans, kidney, red, mature seeds, raw337 cal

Beans, navy, mature seeds, raw337 cal

Beans, pink, mature seeds, cooked, boiled, with salt149 cal

Beans, pink, mature seeds, cooked, boiled, without salt149 cal

Bread, reduced-calorie, wheat217 cal

Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt97 cal

Cowpeas, catjang, mature seeds, raw343 cal

Hazelnuts, beaked (Northern Plains Indians)628 cal

Lentils, raw352 cal

Lima beans, immature seeds, cooked, boiled, drained, with salt123 cal

Lima beans, immature seeds, cooked, boiled, drained, without salt123 cal

Lima beans, large, mature seeds, raw338 cal

Nance, canned, syrup, drained95 cal

Peppers, pasilla, dried345 cal

Plums, wild (Northern Plains Indians)91 cal

Spices, celery seed392 cal

Wasabi, root, raw109 cal

Yardlong beans, mature seeds, raw347 cal

Beans, black, mature seeds, raw341 cal

Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt162 cal

Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt162 cal

Chickpea flour (besan)387 cal

Chokecherries, raw, pitted (Shoshone Bannock)156 cal

Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw336 cal

Lentils, pink or red, raw358 cal

Nuts, mixed nuts, oil roasted, without peanuts, with salt added615 cal

Nuts, mixed nuts, oil roasted, without peanuts, without salt added615 cal

Nuts, pine nuts, pinyon, dried629 cal

Rowal, raw111 cal

Seeds, pumpkin and squash seeds, whole, roasted, with salt added446 cal

Seeds, pumpkin and squash seeds, whole, roasted, without salt446 cal

Spices, anise seed337 cal

Spices, dill seed305 cal

Veggie patty sandwich360 cal

Beans, black turtle, mature seeds, raw339 cal

Beans, pinto, immature seeds, frozen, unprepared170 cal

Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)347 cal

Nuts, hickorynuts, dried657 cal

Nuts, pecans691 cal

Nuts, pecans, dry roasted, with salt added710 cal

Nuts, pecans, dry roasted, without salt added710 cal

Nuts, pecans, oil roasted, with salt added715 cal

Nuts, pecans, oil roasted, without salt added715 cal

Peppers, ancho, dried281 cal

Pigeon peas (red gram), mature seeds, raw343 cal

Pumpkin pie mix, canned104 cal

Spices, cumin seed375 cal

Incaparina, dry mix (corn and soy flours), unprepared379 cal

Nuts, coconut meat, raw354 cal

Pinon Nuts, roasted (Navajo)541 cal

Rice bran, crude316 cal

Seeds, breadfruit seeds, raw191 cal

Spices, oregano, dried265 cal

Spices, savory, ground272 cal

Spices, thyme, dried276 cal

Tomatoes, sun-dried, packed in oil, drained213 cal

Agave, cooked (Southwest)135 cal

Beans, pink, mature seeds, raw343 cal

Bread, multi-grain (includes whole-grain)265 cal

Bread, reduced-calorie, rye203 cal

Fat free ice cream, no sugar added, flavors other than chocolate133 cal

Nuts, formulated, wheat-based, all flavors except macadamia, without salt647 cal

Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors429 cal

Spices, pepper, red or cayenne318 cal

Baking chocolate, unsweetened, liquid472 cal

Beans, adzuki, mature seeds, raw329 cal

Beverages, tea, instant, decaffeinated, unsweetened315 cal

Beverages, tea, instant, unsweetened, powder315 cal

Bread, multi-grain, toasted (includes whole-grain)288 cal

Bread, reduced-calorie, oat bran201 cal

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw378 cal

Nuts, formulated, wheat-based, unflavored, with salt added622 cal

Prairie Turnips, boiled (Northern Plains Indians)129 cal

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour329 cal

Udi's, Gluten Free, Whole Grain Dinner Rolls329 cal

Bread, white wheat238 cal

Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added124 cal

Ice creams, BREYERS, 98% Fat Free Chocolate136 cal

Ice creams, BREYERS, 98% Fat Free Vanilla137 cal

Nuts, coconut meat, dried (desiccated), not sweetened660 cal

Peppers, sweet, red, freeze-dried314 cal

Potatoes, microwaved, cooked, in skin, skin with salt132 cal

Potatoes, microwaved, cooked in skin, skin, without salt132 cal

Milk dessert bar, frozen, made from lowfat milk147 cal

Muffins, English, whole-wheat203 cal

Rolls, hamburger or hot dog, whole wheat269 cal

Rye flour, dark325 cal

Sapote, mamey, raw124 cal

Spices, rosemary, dried331 cal

Bread, potato266 cal

Bread, reduced-calorie, oat bran, toasted239 cal

Bread, reduced-calorie, white207 cal

Bread, whole-wheat, commercially prepared254 cal

Burrito, beef and bean, microwaved298 cal

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry364 cal

Cereals ready-to-eat, UNCLE SAM CEREAL346 cal

Oat bran, raw246 cal

Pears, dried, sulfured, stewed, without added sugar127 cal

Prairie Turnips, raw (Northern Plains Indians)156 cal

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors393 cal

Snacks, oriental mix, rice-based506 cal

Tomatoes, sun-dried258 cal

Spices, pepper, black251 cal

Taro, cooked, with salt142 cal

Taro, cooked, without salt142 cal

Candies, confectioner's coating, peanut butter529 cal

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon361 cal

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread361 cal

Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar361 cal

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat366 cal

Corn, dried, yellow (Northern Plains Indians)419 cal

Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce265 cal

Oats (Includes foods for USDA's Food Distribution Program)389 cal

Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors390 cal

Spices, cardamom311 cal

Spices, garlic powder331 cal

Sweet Potatoes, french fried, frozen as packaged, salt added in processing182 cal

Bagels, multigrain241 cal

Beverages, Cocoa mix, no sugar added, powder377 cal

Bread, chapati or roti, whole wheat, commercially prepared, frozen299 cal

Cereals, QUAKER, Instant Oatmeal Organic, Regular367 cal

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut386 cal

Leeks, (bulb and lower-leaf portion), freeze-dried321 cal

Pears, dried, sulfured, stewed, with added sugar140 cal

Peppers, hot chile, sun-dried324 cal

Spices, cloves, ground274 cal

Wheat, hard red spring329 cal

Bread, rice bran, toasted264 cal

Flour, whole wheat, unenriched370 cal

Snacks, CLIF BAR, mixed flavors346 cal

Spelt, uncooked338 cal

Spices, pepper, white296 cal

Wheat, KAMUT khorasan, uncooked337 cal

Wild rice, raw357 cal

Baobab powder250 cal

Bread, pumpernickel250 cal

Formulated bar, POWER BAR, chocolate363 cal

Goji berries, dried349 cal

Ice cream sandwich, vanilla, light, no sugar added200 cal

Noodles, egg, spinach, enriched, dry382 cal

Oat flour, partially debranned404 cal

Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)352 cal

Quinoa, uncooked368 cal

Radishes, oriental, dried271 cal

Amaranth grain, uncooked371 cal

Babyfood, cereal, barley, dry fortified376 cal

Bread, paratha, whole wheat, commercially prepared, frozen326 cal

Bread, rye259 cal

Buckwheat343 cal

Cereals, oats, regular and quick, not fortified, dry379 cal

Cereals, QUAKER, Quick Oats, Dry371 cal

Cereals, QUAKER, Quick Oats with Iron, Dry371 cal

Crackers, matzo, whole-wheat351 cal

Crackers, whole grain, sandwich-type, with peanut butter filling465 cal

George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry390 cal

Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)361 cal

Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry362 cal

Rolls, pumpernickel276 cal

Snack, Mixed Berry Bar383 cal

Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors446 cal

Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds484 cal

Spaghetti, spinach, dry372 cal

Spices, turmeric, ground312 cal

Teff, uncooked367 cal

Tomato powder302 cal

Triticale flour, whole-grain338 cal

Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)340 cal

Barley, hulled354 cal

Bread, cracked-wheat260 cal

Buckwheat flour, whole-groat335 cal

Bulgur, dry342 cal

Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry334 cal

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS372 cal

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps372 cal

Couscous, dry376 cal

Crackers, melba toast, wheat374 cal

Nuts, chestnuts, european, raw, unpeeled213 cal

Popcorn, microwave, low fat and sodium429 cal

Potatoes, baked, skin only, with salt198 cal

Potatoes, baked, skin, without salt198 cal

Rolls, dinner, whole-wheat266 cal

Shallots, freeze-dried348 cal

Snacks, popcorn, air-popped387 cal

Snacks, popcorn, microwave, low fat424 cal

Wheat, hard red winter327 cal

Bread, rye, toasted284 cal

Bread, whole-wheat, prepared from recipe278 cal

Buckwheat groats, roasted, dry346 cal

Cereals, oats, instant, fortified, plain, dry362 cal

Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar358 cal

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry394 cal

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry353 cal

Cereals, QUAKER, Whole Wheat Natural Cereal, dry333 cal

Cereals ready-to-eat, granola, homemade489 cal

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes350 cal

Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit337 cal

Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal372 cal

Cereals ready-to-eat, QUAKER, Oatmeal Squares379 cal

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal348 cal

Cereals, whole wheat hot natural cereal, dry342 cal

Crackers, melba toast, plain390 cal

Crackers, melba toast, plain, without salt390 cal

Crackers, melba toast, rye (includes pumpernickel)389 cal

Croutons, plain407 cal

Snacks, popcorn, air-popped (Unsalted)382 cal

Wheat, hard white342 cal

Babyfood, cereal, mixed, with bananas, dry391 cal

Babyfood, cereal, oatmeal, dry fortified394 cal

Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified396 cal

Barley flour or meal345 cal

Bread, pita, whole-wheat262 cal

Cereals ready-to-eat, ALPEN352 cal

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal361 cal

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size339 cal

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon379 cal

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple380 cal

Cornmeal, white (Navajo)398 cal

Mary's Gone Crackers, Original Crackers, Organic Gluten Free446 cal

Millet, raw378 cal

Pancakes, buckwheat, dry mix, incomplete340 cal

Pancakes, whole wheat, dry mix, incomplete350 cal

Potatoes, mashed, dehydrated, granules with milk, dry form357 cal

Rye flour, medium349 cal

Schar, Gluten-Free, Wheat-Free, Classic White Bread240 cal

Snacks, pretzels, hard, whole-wheat including both salted and unsalted362 cal

Snacks, tortilla chips, low fat, unsalted416 cal

Sorghum grain329 cal

Spices, mace, ground475 cal

Spices, onion powder341 cal

Tortillas, ready-to-bake or -fry, corn, without added salt222 cal

Wheat, soft red winter331 cal

Wheat, soft white340 cal

Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified402 cal

Barley malt flour361 cal

Barley, pearled, raw352 cal

Bread, stuffing, cornbread, dry mix389 cal

Bread, whole-wheat, prepared from recipe, toasted305 cal

Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry340 cal

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry369 cal

Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar376 cal

Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry387 cal

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY380 cal

Cereals ready-to-eat, POST, ALPHA-BITS389 cal

Cereals ready-to-eat, POST Bran Flakes328 cal

Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey421 cal

Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch382 cal

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain374 cal

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes390 cal

Cornmeal, blue (Navajo)398 cal

Cornmeal, yellow (Navajo)384 cal

Crackers, matzo, egg and onion391 cal

Crackers, rye, wafers, plain334 cal

Mushrooms, shiitake, dried296 cal

Pancakes, plain, dry mix, incomplete (includes buttermilk)355 cal

Rye flour, light357 cal

Rye grain338 cal

Snacks, popcorn, microwave, 94% fat free402 cal

Spices, poultry seasoning307 cal

Tortilla chips, low fat, baked without fat448 cal

Wheat flour, whole-grain, soft wheat332 cal

Cereals, oats, instant, fortified, maple and brown sugar, dry386 cal

Cereals, oats, instant, fortified, with cinnamon and spice, dry369 cal

Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry368 cal

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry368 cal

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry360 cal

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry386 cal

Cereals ready-to-eat, FAMILIA388 cal

Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS350 cal

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS354 cal

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes376 cal

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch390 cal

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal373 cal

Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins412 cal

Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal373 cal

Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE374 cal

Corn grain, yellow365 cal

Corn, white, steamed (Navajo)386 cal

Crackers, gluten-free, multi-seeded and multigrain453 cal

Crackers, whole-wheat427 cal

Gravy, onion, dry, mix322 cal

Kanpyo, (dried gourd strips)258 cal

Potato soup, instant, dry mix343 cal

Snacks, potato chips, fat free, salted379 cal

Spices, ginger, ground335 cal

Spices, nutmeg, ground525 cal

Babyfood, cereal, brown rice, dry, instant406 cal

Bread, gluten-free, white, made with tapioca starch and brown rice flour298 cal

Candies, sesame crunch516 cal

Carrot, dehydrated341 cal

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry366 cal

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber366 cal

Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry384 cal

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry379 cal

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry371 cal

Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS387 cal

Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S388 cal

Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS373 cal

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola467 cal

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch384 cal

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal403 cal

Cereals ready-to-eat, POST, Honey Nut Shredded Wheat373 cal

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch413 cal

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins388 cal

Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond418 cal

Cookies, chocolate cream covered biscuit sticks447 cal

Corn flour, masa, enriched, white363 cal

Corn flour, masa, unenriched, white363 cal

Corn flour, whole-grain, blue (harina de maiz morado)364 cal

Corn flour, yellow, masa, enriched363 cal

Cornmeal, white, self-rising, bolted, plain, enriched334 cal

Cornmeal, white, self-rising, bolted, with wheat flour added, enriched348 cal

Cornmeal, white, self-rising, degermed, enriched355 cal

Cornmeal, whole-grain, white362 cal

Cornmeal, whole-grain, yellow362 cal

Cornmeal, yellow, self-rising, bolted, plain, enriched334 cal

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched348 cal

Cornmeal, yellow, self-rising, degermed, enriched355 cal

Crackers, rye, wafers, seasoned381 cal

Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free456 cal

Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar347 cal

Potatoes, mashed, dehydrated, flakes without milk, dry form354 cal

Potatoes, mashed, dehydrated, granules without milk, dry form372 cal

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch239 cal

Schar, Gluten-Free, Classic White Rolls239 cal

Seasoning mix, dry, taco, original322 cal

Seeds, breadnut tree seeds, dried367 cal

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR403 cal

Snacks, potato chips, fat-free, made with olestra274 cal

Snacks, tortilla chips, low fat, made with olestra, nacho cheese318 cal

Sorghum flour, whole-grain359 cal

Spices, bay leaf313 cal

Udi's, Gluten Free, Soft & Delicious White Sandwich Bread298 cal

Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat407 cal

Beverages, tea, instant, lemon, unsweetened345 cal

Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry390 cal

Cereals ready-to-eat, BARBARA'S PUFFINS, original333 cal

Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds379 cal

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal342 cal

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan378 cal

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds409 cal

Cereals ready-to-eat, POST Raisin Bran Cereal324 cal

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size352 cal

Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal376 cal

Crackers, cheese, whole grain412 cal

Crackers, crispbread, rye366 cal

Croutons, seasoned465 cal

Pasta, gluten-free, corn, dry357 cal

Potatoes, scalloped, dry mix, unprepared358 cal

Snacks, cornnuts, barbecue-flavor436 cal

Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar390 cal

Snacks, rice cakes, brown rice, sesame seed392 cal

Wocas, dried seeds, Oregon, yellow pond lily (Klamath)361 cal

Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan448 cal

Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey396 cal

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches399 cal

Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches400 cal

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN331 cal

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits385 cal

Muffins, wheat bran, toaster-type with raisins, toasted313 cal

Noodles, chinese, chow mein471 cal

Nuts, chestnuts, european, roasted245 cal

Potato flour357 cal

Seaweed, agar, dried306 cal

Snacks, granola bars, hard, plain471 cal

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra253 cal

Snacks, tortilla chips, light (baked with less oil)465 cal

Spices, allspice, ground263 cal

Apples, dried, sulfured, uncooked243 cal

Apricots, dried, sulfured, uncooked241 cal

Babyfood, cereal, oatmeal, with bananas, dry399 cal

Beverages, coffee substitute, cereal grain beverage, powder360 cal

Carob flour222 cal

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries399 cal

Chocolate, dark, 70-85% cacao solids598 cal

Cookies, oatmeal, reduced fat365 cal

Crackers, whole-wheat, low salt443 cal

Formulated bar, high fiber, chewy, oats and chocolate389 cal

Nuts, chestnuts, european, dried, unpeeled374 cal

Peaches, dried, sulfured, uncooked239 cal

Plums, dried (prunes), uncooked240 cal

Snacks, granola bar, fruit-filled, nonfat342 cal

Snacks, KRAFT, CORNNUTS, plain446 cal

Snacks, popcorn, cheese-flavor526 cal

Tamarinds, raw239 cal

Agave, dried (Southwest)341 cal

Apples, dehydrated (low moisture), sulfured, uncooked346 cal

Bananas, dehydrated, or banana powder346 cal

Beverages, Carob-flavor beverage mix, powder372 cal

Blueberries, dried, sweetened317 cal

Cereals ready-to-eat, POST, GOLDEN CRISP380 cal

Clif Z bar416 cal

Cookies, brownies, commercially prepared, reduced fat, with added fiber345 cal

Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)308 cal

Dates, deglet noor282 cal

Dates, medjool277 cal

Desserts, rennin, chocolate, dry mix363 cal

Jujube, Chinese, fresh, dried281 cal

Pears, dried, sulfured, uncooked262 cal

Pectin, unsweetened, dry mix325 cal

Persimmons, japanese, dried274 cal

Puddings, chocolate flavor, low calorie, instant, dry mix356 cal

Raisins, seeded296 cal

Snacks, SUNKIST, SUNKIST Fruit Roll, strawberry, with vitamins A, C, and E342 cal

Spices, pumpkin pie spice342 cal

Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber412 cal

Crackers, toast thins, low sodium442 cal

Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor496 cal

Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor491 cal

Snacks, granola bars, soft, uncoated, nut and raisin454 cal

Snacks, granola bites, mixed flavors451 cal

Snacks, popcorn, home-prepared, oil-popped, unsalted500 cal

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat583 cal

Snacks, popcorn, oil-popped, white popcorn, salt added500 cal

Snacks, shrimp cracker426 cal

Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber409 cal

Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS425 cal

Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged456 cal

Popcorn, microwave, regular (butter) flavor, made with palm oil535 cal

Potato chips, without salt, reduced fat487 cal

Snacks, popcorn, caramel-coated, without peanuts431 cal

Snacks, potato chips, reduced fat471 cal

Snacks, tortilla chips, plain, white corn, salted472 cal

Snacks, tortilla chips, taco-flavor480 cal

Snacks, tortilla chips, unsalted, white corn503 cal

Candies, milk chocolate, with almonds526 cal

Snacks, potato chips, cheese-flavor496 cal

Snacks, potato chips, sour-cream-and-onion-flavor531 cal

Snacks, tortilla chips, nacho-flavor, made with enriched masa flour511 cal

Taco shells, baked476 cal

Taco shells, baked, without added salt468 cal

Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies522 cal

Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil557 cal

Archway Home Style Cookies, Coconut Macaroon460 cal

Cookies, coconut macaroon460 cal

Snacks, tortilla chips, nacho cheese519 cal

Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar525 cal

Candies, milk chocolate coated coffee beans549 cal

Chocolate, dark, 60-69% cacao solids579 cal

Snacks, taro chips498 cal

Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS517 cal

Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits517 cal

Candies, ALMOND JOY Candy Bar479 cal

Candies, coconut bar, not chocolate covered481 cal

Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar539 cal

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated481 cal

Snacks, corn-based, extruded, chips, barbecue-flavor523 cal

Candies, semisweet chocolate480 cal

Candies, semisweet chocolate, made with butter477 cal

Cookies, sugar wafer, with creme filling, sugar free531 cal

Snacks, granola bar, with coconut, chocolate coated531 cal

Snacks, sweet potato chips, unsalted532 cal

Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)550 cal

Candies, MARS SNACKFOOD US, DOVE Dark Chocolate520 cal

Candies, SPECIAL DARK Chocolate Bar556 cal

Chocolate, dark, 45- 59% cacao solids546 cal

Candies, sweet chocolate507 cal

Snacks, banana chips519 cal

Figs, dried, uncooked249 cal

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