{"title":"USDA-verified protein density by food","description":"Ranked grams of protein per 100 kilocalories and grams of protein per US dollar for Macro Friendly Meals foods matched to USDA FoodData Central.","path":"/data","canonical_url":"https://macrofriendlymeals.com/data","license":"https://creativecommons.org/licenses/by/4.0/","data_version":"2026-10-23.1","date_modified":"2026-10-23","nutrition_source":"USDA FoodData Central (per-food FDC records linked on each row).","price_source":"Editorial grocery cost ranges per typical serving (low–high midpoint). Not USDA or live retail prices.","scope":"Includes whole foods shown in Food Finder; condiments, seasonings and ingredient-only items are excluded.","row_count":139,"rows":[{"rank":1,"slug":"whey-isolate","name":"Whey isolate","usda_fdc_id":1691649,"usda_source":"USDA FDC Branded","verified_at":"2026-10-23","protein_per_100_kcal":25,"protein_per_dollar":21,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":1.8,"cost_per_serving_mid_usd":1.3,"serving_label":"1 scoop","serving_g":30,"fdc_url":"https://fdc.nal.usda.gov/food-details/1691649/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/whey-isolate"},{"rank":2,"slug":"shrimp-cooked","name":"Shrimp, cooked","usda_fdc_id":175180,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":24.2,"protein_per_dollar":10.1,"cost_per_serving_low_usd":1.25,"cost_per_serving_high_usd":3.5,"cost_per_serving_mid_usd":2.4,"serving_label":"~3.5 oz","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/175180/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/shrimp-cooked"},{"rank":3,"slug":"tuna-steak-cooked","name":"Tuna steak, cooked","usda_fdc_id":172006,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":22.5,"protein_per_dollar":6.3,"cost_per_serving_low_usd":4,"cost_per_serving_high_usd":9,"cost_per_serving_mid_usd":6.5,"serving_label":"~5 oz","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/172006/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/tuna-steak-cooked"},{"rank":4,"slug":"haddock-or-tilapia-cooked","name":"Haddock or tilapia, cooked","usda_fdc_id":174198,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":22.2,"protein_per_dollar":11.2,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":3.5,"cost_per_serving_mid_usd":2.5,"serving_label":"~5 oz fillet","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/174198/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/haddock-or-tilapia-cooked"},{"rank":5,"slug":"tuna-canned-in-water","name":"Tuna, canned in water","usda_fdc_id":171986,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":22,"protein_per_dollar":16.1,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.8,"serving_label":"1 can drained","serving_g":110,"fdc_url":"https://fdc.nal.usda.gov/food-details/171986/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/tuna-canned-in-water"},{"rank":6,"slug":"cod-cooked","name":"Cod, cooked","usda_fdc_id":171956,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":21.7,"protein_per_dollar":9.8,"cost_per_serving_low_usd":2,"cost_per_serving_high_usd":4.5,"cost_per_serving_mid_usd":3.3,"serving_label":"~5 oz fillet","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/171956/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cod-cooked"},{"rank":7,"slug":"crab-cooked","name":"Crab, cooked","usda_fdc_id":174205,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":21.6,"protein_per_dollar":4.2,"cost_per_serving_low_usd":2.5,"cost_per_serving_high_usd":6,"cost_per_serving_mid_usd":4.3,"serving_label":"~3.5 oz","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/174205/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/crab-cooked"},{"rank":8,"slug":"lobster-cooked","name":"Lobster, cooked","usda_fdc_id":174209,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":21.3,"protein_per_dollar":2.9,"cost_per_serving_low_usd":4,"cost_per_serving_high_usd":9,"cost_per_serving_mid_usd":6.5,"serving_label":"~3.5 oz","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/174209/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/lobster-cooked"},{"rank":9,"slug":"egg-whites-raw","name":"Egg whites, raw","usda_fdc_id":172183,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":21,"protein_per_dollar":19.8,"cost_per_serving_low_usd":0.7,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"~6 whites","serving_g":200,"fdc_url":"https://fdc.nal.usda.gov/food-details/172183/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/egg-whites-raw"},{"rank":10,"slug":"turkey-breast-roasted","name":"Turkey breast, roasted","usda_fdc_id":171496,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":20.5,"protein_per_dollar":20.6,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.8,"serving_label":"~4 oz","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/171496/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/turkey-breast-roasted"},{"rank":11,"slug":"halibut-cooked","name":"Halibut, cooked","usda_fdc_id":174201,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":20.3,"protein_per_dollar":4.8,"cost_per_serving_low_usd":4,"cost_per_serving_high_usd":9,"cost_per_serving_mid_usd":6.5,"serving_label":"~5 oz fillet","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/174201/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/halibut-cooked"},{"rank":12,"slug":"venison-cooked","name":"Venison, cooked","usda_fdc_id":175085,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":19.1,"protein_per_dollar":6.9,"cost_per_serving_low_usd":3.5,"cost_per_serving_high_usd":7,"cost_per_serving_mid_usd":5.3,"serving_label":"~4 oz","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/175085/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/venison-cooked"},{"rank":13,"slug":"sea-bass-cooked","name":"Sea bass, cooked","usda_fdc_id":173694,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":19,"protein_per_dollar":3.3,"cost_per_serving_low_usd":6,"cost_per_serving_high_usd":14,"cost_per_serving_mid_usd":10,"serving_label":"~5 oz fillet","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/173694/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/sea-bass-cooked"},{"rank":14,"slug":"chicken-breast-cooked","name":"Chicken breast, cooked","usda_fdc_id":171477,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":18.8,"protein_per_dollar":21.3,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.8,"serving_label":"~4 oz","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/171477/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/chicken-breast-cooked"},{"rank":15,"slug":"skyr-plain","name":"Skyr, plain","usda_fdc_id":2400949,"usda_source":"USDA FDC Branded","verified_at":"2026-10-24","protein_per_100_kcal":18.8,"protein_per_dollar":12,"cost_per_serving_low_usd":1.2,"cost_per_serving_high_usd":2,"cost_per_serving_mid_usd":1.6,"serving_label":"~3/4 cup","serving_g":170,"fdc_url":"https://fdc.nal.usda.gov/food-details/2400949/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/skyr-plain"},{"rank":16,"slug":"protein-shake-ready-to-drink","name":"Protein shake (ready-to-drink)","usda_fdc_id":553605,"usda_source":"USDA FDC Branded","verified_at":"2026-10-23","protein_per_100_kcal":18.7,"protein_per_dollar":10.1,"cost_per_serving_low_usd":2,"cost_per_serving_high_usd":4,"cost_per_serving_mid_usd":3,"serving_label":"1 bottle (~14 oz)","serving_g":414,"fdc_url":"https://fdc.nal.usda.gov/food-details/553605/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/protein-shake-ready-to-drink"},{"rank":17,"slug":"scallops-steamed","name":"Scallops, steamed","usda_fdc_id":167742,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":18.5,"protein_per_dollar":4.1,"cost_per_serving_low_usd":3,"cost_per_serving_high_usd":7,"cost_per_serving_mid_usd":5,"serving_label":"~3.5 oz","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/167742/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/scallops-steamed"},{"rank":18,"slug":"beef-eye-of-round-cooked","name":"Beef eye of round, cooked","usda_fdc_id":170633,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":18.3,"protein_per_dollar":16,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":3,"cost_per_serving_mid_usd":2.3,"serving_label":"~4 oz","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/170633/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/beef-eye-of-round-cooked"},{"rank":19,"slug":"pork-tenderloin-cooked","name":"Pork tenderloin, cooked","usda_fdc_id":168250,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":18.3,"protein_per_dollar":17,"cost_per_serving_low_usd":1.2,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.9,"serving_label":"~4 oz","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/168250/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pork-tenderloin-cooked"},{"rank":20,"slug":"bison-cooked-sirloin","name":"Bison, cooked (sirloin)","usda_fdc_id":172600,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":17.4,"protein_per_dollar":8.5,"cost_per_serving_low_usd":3,"cost_per_serving_high_usd":5.5,"cost_per_serving_mid_usd":4.3,"serving_label":"~4 oz","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/172600/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/bison-cooked-sirloin"},{"rank":21,"slug":"nonfat-greek-yogurt","name":"Nonfat Greek yogurt","usda_fdc_id":170894,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":17.3,"protein_per_dollar":15.1,"cost_per_serving_low_usd":0.9,"cost_per_serving_high_usd":1.8,"cost_per_serving_mid_usd":1.4,"serving_label":"~3/4 cup","serving_g":200,"fdc_url":"https://fdc.nal.usda.gov/food-details/170894/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/nonfat-greek-yogurt"},{"rank":22,"slug":"top-sirloin-steak-cooked","name":"Top sirloin steak, cooked","usda_fdc_id":168634,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":16.7,"protein_per_dollar":13,"cost_per_serving_low_usd":2.5,"cost_per_serving_high_usd":5.5,"cost_per_serving_mid_usd":4,"serving_label":"~6 oz","serving_g":170,"fdc_url":"https://fdc.nal.usda.gov/food-details/168634/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/top-sirloin-steak-cooked"},{"rank":23,"slug":"seitan","name":"Seitan","usda_fdc_id":1139500,"usda_source":"USDA FDC Branded","verified_at":"2026-10-23","protein_per_100_kcal":16.6,"protein_per_dollar":18.8,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":2,"cost_per_serving_mid_usd":1.4,"serving_label":"~3.5 oz","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/1139500/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/seitan"},{"rank":24,"slug":"deli-ham-lean","name":"Deli ham, lean","usda_fdc_id":173863,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":15.8,"protein_per_dollar":7.6,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":3,"cost_per_serving_mid_usd":1.9,"serving_label":"~3 slices","serving_g":85,"fdc_url":"https://fdc.nal.usda.gov/food-details/173863/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/deli-ham-lean"},{"rank":25,"slug":"pork-chop-boneless-cooked","name":"Pork chop, boneless, cooked","usda_fdc_id":167887,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":15,"protein_per_dollar":16.5,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":3.5,"cost_per_serving_mid_usd":2.5,"serving_label":"~5 oz","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/167887/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pork-chop-boneless-cooked"},{"rank":26,"slug":"rotisserie-chicken-meat-skin","name":"Rotisserie chicken (meat + skin)","usda_fdc_id":171123,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":14.9,"protein_per_dollar":17.8,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.8,"serving_label":"~4 oz","serving_g":113,"fdc_url":"https://fdc.nal.usda.gov/food-details/171123/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/rotisserie-chicken-meat-skin"},{"rank":27,"slug":"nonfat-cottage-cheese","name":"Nonfat cottage cheese","usda_fdc_id":172181,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":14.3,"protein_per_dollar":14.1,"cost_per_serving_low_usd":0.7,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"~2/3 cup","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/172181/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/nonfat-cottage-cheese"},{"rank":28,"slug":"trout-cooked","name":"Trout, cooked","usda_fdc_id":172004,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":14,"protein_per_dollar":10.6,"cost_per_serving_low_usd":2,"cost_per_serving_high_usd":5,"cost_per_serving_mid_usd":3.5,"serving_label":"~5 oz fillet","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/172004/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/trout-cooked"},{"rank":29,"slug":"chicken-thigh-skinless-cooked","name":"Chicken thigh, skinless, cooked","usda_fdc_id":172388,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":13.9,"protein_per_dollar":20,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":2,"cost_per_serving_mid_usd":1.4,"serving_label":"~4 oz","serving_g":113,"fdc_url":"https://fdc.nal.usda.gov/food-details/172388/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/chicken-thigh-skinless-cooked"},{"rank":30,"slug":"anchovies-canned","name":"Anchovies, canned","usda_fdc_id":174183,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":13.8,"protein_per_dollar":5.8,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"5 fillets","serving_g":20,"fdc_url":"https://fdc.nal.usda.gov/food-details/174183/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/anchovies-canned"},{"rank":31,"slug":"mussels-cooked","name":"Mussels, cooked","usda_fdc_id":174217,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":13.8,"protein_per_dollar":13.6,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.8,"serving_label":"~3.5 oz","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/174217/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/mussels-cooked"},{"rank":32,"slug":"mackerel-cooked","name":"Mackerel, cooked","usda_fdc_id":171994,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":12.8,"protein_per_dollar":9.3,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":4,"cost_per_serving_mid_usd":2.8,"serving_label":"~3.5 oz","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/171994/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/mackerel-cooked"},{"rank":33,"slug":"ground-turkey-93-7-cooked","name":"Ground turkey 93/7, cooked","usda_fdc_id":172851,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":12.7,"protein_per_dollar":19.1,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":2.2,"cost_per_serving_mid_usd":1.6,"serving_label":"~4 oz","serving_g":113,"fdc_url":"https://fdc.nal.usda.gov/food-details/172851/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/ground-turkey-93-7-cooked"},{"rank":34,"slug":"ground-beef-90-10-cooked","name":"Ground beef 90/10, cooked","usda_fdc_id":171794,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":12.4,"protein_per_dollar":16.1,"cost_per_serving_low_usd":1.2,"cost_per_serving_high_usd":2.8,"cost_per_serving_mid_usd":2,"serving_label":"~4 oz","serving_g":113,"fdc_url":"https://fdc.nal.usda.gov/food-details/171794/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/ground-beef-90-10-cooked"},{"rank":35,"slug":"chicken-drumstick-roasted","name":"Chicken drumstick, roasted","usda_fdc_id":173612,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-26","protein_per_100_kcal":12.3,"protein_per_dollar":21.6,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":2,"cost_per_serving_mid_usd":1.3,"serving_label":"2 drumsticks","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/173612/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/chicken-drumstick-roasted"},{"rank":36,"slug":"tofu-firm","name":"Tofu, firm","usda_fdc_id":172475,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":12,"protein_per_dollar":30.2,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.8,"serving_label":"~3/4 cup","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/172475/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/tofu-firm"},{"rank":37,"slug":"sardines-in-oil-drained","name":"Sardines in oil, drained","usda_fdc_id":175139,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":11.8,"protein_per_dollar":8,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":4,"cost_per_serving_mid_usd":2.8,"serving_label":"1 can drained","serving_g":90,"fdc_url":"https://fdc.nal.usda.gov/food-details/175139/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/sardines-in-oil-drained"},{"rank":38,"slug":"ribeye-steak-cooked","name":"Ribeye steak, cooked","usda_fdc_id":169557,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":11,"protein_per_dollar":6.5,"cost_per_serving_low_usd":5,"cost_per_serving_high_usd":14,"cost_per_serving_mid_usd":9.5,"serving_label":"~8 oz","serving_g":225,"fdc_url":"https://fdc.nal.usda.gov/food-details/169557/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/ribeye-steak-cooked"},{"rank":39,"slug":"salmon-cooked","name":"Salmon, cooked","usda_fdc_id":175168,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":10.7,"protein_per_dollar":6.9,"cost_per_serving_low_usd":2.5,"cost_per_serving_high_usd":6.5,"cost_per_serving_mid_usd":4.5,"serving_label":"~5 oz fillet","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/175168/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/salmon-cooked"},{"rank":40,"slug":"tempeh","name":"Tempeh","usda_fdc_id":174272,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":10.6,"protein_per_dollar":12.8,"cost_per_serving_low_usd":0.9,"cost_per_serving_high_usd":1.8,"cost_per_serving_mid_usd":1.4,"serving_label":"~3 oz","serving_g":85,"fdc_url":"https://fdc.nal.usda.gov/food-details/174272/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/tempeh"},{"rank":41,"slug":"filet-mignon-cooked","name":"Filet mignon, cooked","usda_fdc_id":169543,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":9.9,"protein_per_dollar":3,"cost_per_serving_low_usd":7,"cost_per_serving_high_usd":18,"cost_per_serving_mid_usd":12.5,"serving_label":"~5 oz","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/169543/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/filet-mignon-cooked"},{"rank":42,"slug":"edamame-cooked","name":"Edamame, cooked","usda_fdc_id":168411,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":9.8,"protein_per_dollar":21.6,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.9,"serving_label":"1 cup shelled","serving_g":155,"fdc_url":"https://fdc.nal.usda.gov/food-details/168411/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/edamame-cooked"},{"rank":43,"slug":"skim-milk","name":"Skim milk","usda_fdc_id":173432,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-24","protein_per_100_kcal":9.7,"protein_per_dollar":17.3,"cost_per_serving_low_usd":0.25,"cost_per_serving_high_usd":0.7,"cost_per_serving_mid_usd":0.5,"serving_label":"1 cup","serving_g":244,"fdc_url":"https://fdc.nal.usda.gov/food-details/173432/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/skim-milk"},{"rank":44,"slug":"burger-patty-80-20-cooked","name":"Burger patty 80/20, cooked","usda_fdc_id":171797,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":9.6,"protein_per_dollar":14.6,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":3,"cost_per_serving_mid_usd":2,"serving_label":"1 patty (~4 oz)","serving_g":113,"fdc_url":"https://fdc.nal.usda.gov/food-details/171797/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/burger-patty-80-20-cooked"},{"rank":45,"slug":"mozzarella-part-skim","name":"Mozzarella, part-skim","usda_fdc_id":170847,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":9.6,"protein_per_dollar":11.3,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.9,"cost_per_serving_mid_usd":0.6,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170847/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/mozzarella-part-skim"},{"rank":46,"slug":"greek-yogurt-whole-milk","name":"Greek yogurt, whole milk","usda_fdc_id":171304,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":9.3,"protein_per_dollar":12,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":2,"cost_per_serving_mid_usd":1.5,"serving_label":"~3/4 cup","serving_g":200,"fdc_url":"https://fdc.nal.usda.gov/food-details/171304/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/greek-yogurt-whole-milk"},{"rank":47,"slug":"parmesan","name":"Parmesan","usda_fdc_id":170848,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":9.1,"protein_per_dollar":8.3,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":1.6,"cost_per_serving_mid_usd":1.2,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170848/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/parmesan"},{"rank":48,"slug":"wagyu-steak-cooked","name":"Wagyu steak, cooked","usda_fdc_id":169548,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":8.2,"protein_per_dollar":0.8,"cost_per_serving_low_usd":12,"cost_per_serving_high_usd":60,"cost_per_serving_mid_usd":36,"serving_label":"~4 oz","serving_g":120,"fdc_url":"https://fdc.nal.usda.gov/food-details/169548/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/wagyu-steak-cooked"},{"rank":49,"slug":"beef-jerky","name":"Beef jerky","usda_fdc_id":167536,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":8.1,"protein_per_dollar":3.7,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":3.5,"cost_per_serving_mid_usd":2.5,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/167536/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/beef-jerky"},{"rank":50,"slug":"whole-eggs-cooked","name":"Whole eggs, cooked","usda_fdc_id":173424,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":8.1,"protein_per_dollar":12.6,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"2 large eggs","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/173424/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/whole-eggs-cooked"},{"rank":51,"slug":"whole-eggs-hard-boiled","name":"Whole eggs, hard-boiled","usda_fdc_id":173424,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":8.1,"protein_per_dollar":12.6,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"2 large eggs","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/173424/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/whole-eggs-hard-boiled"},{"rank":52,"slug":"lentils-cooked","name":"Lentils, cooked","usda_fdc_id":172421,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":7.8,"protein_per_dollar":29.7,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.9,"cost_per_serving_mid_usd":0.6,"serving_label":"1 cup cooked","serving_g":198,"fdc_url":"https://fdc.nal.usda.gov/food-details/172421/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/lentils-cooked"},{"rank":53,"slug":"black-beans-cooked","name":"Black beans, cooked","usda_fdc_id":173735,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":6.7,"protein_per_dollar":38.3,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.6,"cost_per_serving_mid_usd":0.4,"serving_label":"1 cup cooked","serving_g":172,"fdc_url":"https://fdc.nal.usda.gov/food-details/173735/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/black-beans-cooked"},{"rank":54,"slug":"bacon-cooked","name":"Bacon, cooked","usda_fdc_id":167914,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":6.5,"protein_per_dollar":8.6,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"3 slices","serving_g":24,"fdc_url":"https://fdc.nal.usda.gov/food-details/167914/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/bacon-cooked"},{"rank":55,"slug":"green-peas-cooked","name":"Green peas, cooked","usda_fdc_id":170420,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":6.4,"protein_per_dollar":15.6,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.8,"cost_per_serving_mid_usd":0.6,"serving_label":"1 cup","serving_g":160,"fdc_url":"https://fdc.nal.usda.gov/food-details/170420/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/green-peas-cooked"},{"rank":56,"slug":"brie","name":"Brie","usda_fdc_id":172177,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":6.2,"protein_per_dollar":4.8,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":1.8,"cost_per_serving_mid_usd":1.2,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/172177/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/brie"},{"rank":57,"slug":"cheddar-cheese","name":"Cheddar cheese","usda_fdc_id":173414,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":5.7,"protein_per_dollar":8,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.8,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/173414/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cheddar-cheese"},{"rank":58,"slug":"hemp-seeds","name":"Hemp seeds","usda_fdc_id":170148,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":5.7,"protein_per_dollar":8.3,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.2,"serving_label":"3 tbsp","serving_g":30,"fdc_url":"https://fdc.nal.usda.gov/food-details/170148/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/hemp-seeds"},{"rank":59,"slug":"pork-sausage-cooked","name":"Pork sausage, cooked","usda_fdc_id":174586,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":5.7,"protein_per_dollar":9.6,"cost_per_serving_low_usd":0.7,"cost_per_serving_high_usd":2,"cost_per_serving_mid_usd":1.4,"serving_label":"2 links","serving_g":70,"fdc_url":"https://fdc.nal.usda.gov/food-details/174586/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pork-sausage-cooked"},{"rank":60,"slug":"chickpeas-cooked","name":"Chickpeas, cooked","usda_fdc_id":173757,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":5.4,"protein_per_dollar":24.3,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.9,"cost_per_serving_mid_usd":0.6,"serving_label":"1 cup cooked","serving_g":164,"fdc_url":"https://fdc.nal.usda.gov/food-details/173757/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/chickpeas-cooked"},{"rank":61,"slug":"pumpkin-seeds","name":"Pumpkin seeds","usda_fdc_id":170556,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":5.4,"protein_per_dollar":13.1,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":0.9,"cost_per_serving_mid_usd":0.7,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170556/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pumpkin-seeds"},{"rank":62,"slug":"whole-wheat-bread","name":"Whole wheat bread","usda_fdc_id":172688,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":5,"protein_per_dollar":13.5,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.6,"cost_per_serving_mid_usd":0.4,"serving_label":"1 slice","serving_g":43,"fdc_url":"https://fdc.nal.usda.gov/food-details/172688/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/whole-wheat-bread"},{"rank":63,"slug":"egg-yolks","name":"Egg yolks","usda_fdc_id":172184,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":4.9,"protein_per_dollar":8.1,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"3 yolks","serving_g":51,"fdc_url":"https://fdc.nal.usda.gov/food-details/172184/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/egg-yolks"},{"rank":64,"slug":"peanuts-dry-roasted","name":"Peanuts, dry roasted","usda_fdc_id":173806,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":4.2,"protein_per_dollar":24.3,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.4,"cost_per_serving_mid_usd":0.3,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/173806/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/peanuts-dry-roasted"},{"rank":65,"slug":"bagel","name":"Bagel","usda_fdc_id":174899,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":4,"protein_per_dollar":5.8,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":3,"cost_per_serving_mid_usd":1.9,"serving_label":"1 medium bagel","serving_g":105,"fdc_url":"https://fdc.nal.usda.gov/food-details/174899/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/bagel"},{"rank":66,"slug":"sourdough-bread","name":"Sourdough bread","usda_fdc_id":172675,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":4,"protein_per_dollar":9.2,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":1,"cost_per_serving_mid_usd":0.7,"serving_label":"1 slice","serving_g":56,"fdc_url":"https://fdc.nal.usda.gov/food-details/172675/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/sourdough-bread"},{"rank":67,"slug":"beets-cooked","name":"Beets, cooked","usda_fdc_id":169146,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.9,"protein_per_dollar":2.9,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"1 cup sliced","serving_g":170,"fdc_url":"https://fdc.nal.usda.gov/food-details/169146/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/beets-cooked"},{"rank":68,"slug":"cheese-pizza","name":"Cheese pizza","usda_fdc_id":170317,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.9,"protein_per_dollar":3.7,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":5,"cost_per_serving_mid_usd":3,"serving_label":"1 slice","serving_g":107,"fdc_url":"https://fdc.nal.usda.gov/food-details/170317/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cheese-pizza"},{"rank":69,"slug":"almond-milk-unsweetened","name":"Almond milk, unsweetened","usda_fdc_id":2257045,"usda_source":"USDA FDC Foundation","verified_at":"2026-10-24","protein_per_100_kcal":3.7,"protein_per_dollar":2.5,"cost_per_serving_low_usd":0.35,"cost_per_serving_high_usd":1,"cost_per_serving_mid_usd":0.7,"serving_label":"1 cup","serving_g":244,"fdc_url":"https://fdc.nal.usda.gov/food-details/2257045/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/almond-milk-unsweetened"},{"rank":70,"slug":"almonds","name":"Almonds","usda_fdc_id":170567,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.7,"protein_per_dollar":9.1,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":0.9,"cost_per_serving_mid_usd":0.7,"serving_label":"1 oz (~23 nuts)","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170567/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/almonds"},{"rank":71,"slug":"pasta-cooked","name":"Pasta, cooked","usda_fdc_id":168928,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.7,"protein_per_dollar":14.7,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.9,"cost_per_serving_mid_usd":0.6,"serving_label":"1 cup cooked","serving_g":140,"fdc_url":"https://fdc.nal.usda.gov/food-details/168928/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pasta-cooked"},{"rank":72,"slug":"peanut-butter","name":"Peanut butter","usda_fdc_id":174294,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.7,"protein_per_dollar":20,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.4,"serving_label":"2 tbsp","serving_g":32,"fdc_url":"https://fdc.nal.usda.gov/food-details/174294/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/peanut-butter"},{"rank":73,"slug":"quinoa-cooked","name":"Quinoa, cooked","usda_fdc_id":168917,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.7,"protein_per_dollar":10.1,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.8,"serving_label":"1 cup cooked","serving_g":185,"fdc_url":"https://fdc.nal.usda.gov/food-details/168917/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/quinoa-cooked"},{"rank":74,"slug":"pistachios","name":"Pistachios","usda_fdc_id":170184,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.6,"protein_per_dollar":4.8,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":1.6,"cost_per_serving_mid_usd":1.2,"serving_label":"1 oz (~49 nuts)","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170184/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pistachios"},{"rank":75,"slug":"corn-boiled","name":"Corn, boiled","usda_fdc_id":169999,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.5,"protein_per_dollar":6.4,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.8,"serving_label":"1 cup kernels","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/169999/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/corn-boiled"},{"rank":76,"slug":"oats-dry","name":"Oats (dry)","usda_fdc_id":173904,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.5,"protein_per_dollar":12.3,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.7,"cost_per_serving_mid_usd":0.4,"serving_label":"~1/2 cup dry","serving_g":40,"fdc_url":"https://fdc.nal.usda.gov/food-details/173904/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/oats-dry"},{"rank":77,"slug":"almond-butter","name":"Almond butter","usda_fdc_id":168588,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.4,"protein_per_dollar":7.9,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.9,"serving_label":"2 tbsp","serving_g":32,"fdc_url":"https://fdc.nal.usda.gov/food-details/168588/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/almond-butter"},{"rank":78,"slug":"chia-seeds","name":"Chia seeds","usda_fdc_id":170554,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.4,"protein_per_dollar":12.5,"cost_per_serving_low_usd":0.1,"cost_per_serving_high_usd":0.3,"cost_per_serving_mid_usd":0.2,"serving_label":"1 tbsp","serving_g":15,"fdc_url":"https://fdc.nal.usda.gov/food-details/170554/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/chia-seeds"},{"rank":79,"slug":"couscous-cooked","name":"Couscous, cooked","usda_fdc_id":169700,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.4,"protein_per_dollar":13.3,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.7,"cost_per_serving_mid_usd":0.5,"serving_label":"1 cup cooked","serving_g":157,"fdc_url":"https://fdc.nal.usda.gov/food-details/169700/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/couscous-cooked"},{"rank":80,"slug":"ground-flaxseed","name":"Ground flaxseed","usda_fdc_id":169414,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.4,"protein_per_dollar":13,"cost_per_serving_low_usd":0.1,"cost_per_serving_high_usd":0.3,"cost_per_serving_mid_usd":0.2,"serving_label":"2 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/169414/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/ground-flaxseed"},{"rank":81,"slug":"blackberries","name":"Blackberries","usda_fdc_id":173946,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.3,"protein_per_dollar":0.9,"cost_per_serving_low_usd":1.2,"cost_per_serving_high_usd":3.5,"cost_per_serving_mid_usd":2.4,"serving_label":"1 cup","serving_g":144,"fdc_url":"https://fdc.nal.usda.gov/food-details/173946/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/blackberries"},{"rank":82,"slug":"cashews","name":"Cashews","usda_fdc_id":170162,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.3,"protein_per_dollar":5.7,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.9,"serving_label":"1 oz (~18 nuts)","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170162/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cashews"},{"rank":83,"slug":"pita-bread","name":"Pita bread","usda_fdc_id":172816,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.3,"protein_per_dollar":10,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.8,"cost_per_serving_mid_usd":0.6,"serving_label":"1 pita","serving_g":60,"fdc_url":"https://fdc.nal.usda.gov/food-details/172816/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pita-bread"},{"rank":84,"slug":"popcorn-air-popped","name":"Popcorn, air-popped","usda_fdc_id":167959,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.3,"protein_per_dollar":7.8,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.6,"cost_per_serving_mid_usd":0.4,"serving_label":"3 cups","serving_g":24,"fdc_url":"https://fdc.nal.usda.gov/food-details/167959/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/popcorn-air-popped"},{"rank":85,"slug":"sunflower-seeds","name":"Sunflower seeds","usda_fdc_id":169418,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":3.3,"protein_per_dollar":15.4,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.4,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/169418/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/sunflower-seeds"},{"rank":86,"slug":"tahini","name":"Tahini","usda_fdc_id":170189,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.9,"protein_per_dollar":10.4,"cost_per_serving_low_usd":0.1,"cost_per_serving_high_usd":0.4,"cost_per_serving_mid_usd":0.3,"serving_label":"1 tbsp","serving_g":15,"fdc_url":"https://fdc.nal.usda.gov/food-details/170189/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/tahini"},{"rank":87,"slug":"hummus","name":"Hummus","usda_fdc_id":172454,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.8,"protein_per_dollar":4.5,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":1,"cost_per_serving_mid_usd":0.7,"serving_label":"1/4 cup","serving_g":60,"fdc_url":"https://fdc.nal.usda.gov/food-details/172454/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/hummus"},{"rank":88,"slug":"corn-tortillas","name":"Corn tortillas","usda_fdc_id":175036,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.6,"protein_per_dollar":9.1,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.3,"serving_label":"2 tortillas","serving_g":52,"fdc_url":"https://fdc.nal.usda.gov/food-details/175036/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/corn-tortillas"},{"rank":89,"slug":"cantaloupe","name":"Cantaloupe","usda_fdc_id":169092,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.4,"protein_per_dollar":1.6,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.9,"serving_label":"1 cup cubed","serving_g":177,"fdc_url":"https://fdc.nal.usda.gov/food-details/169092/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cantaloupe"},{"rank":90,"slug":"hazelnuts","name":"Hazelnuts","usda_fdc_id":170581,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.4,"protein_per_dollar":4.9,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.9,"serving_label":"1 oz (~21 nuts)","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170581/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/hazelnuts"},{"rank":91,"slug":"butternut-squash-roasted","name":"Butternut squash, roasted","usda_fdc_id":169296,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.3,"protein_per_dollar":1.7,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"1 cup cubes","serving_g":205,"fdc_url":"https://fdc.nal.usda.gov/food-details/169296/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/butternut-squash-roasted"},{"rank":92,"slug":"peaches","name":"Peaches","usda_fdc_id":169928,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.3,"protein_per_dollar":1.4,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"1 medium","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/169928/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/peaches"},{"rank":93,"slug":"raspberries","name":"Raspberries","usda_fdc_id":167755,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.3,"protein_per_dollar":0.6,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":3.5,"cost_per_serving_mid_usd":2.5,"serving_label":"1 cup","serving_g":125,"fdc_url":"https://fdc.nal.usda.gov/food-details/167755/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/raspberries"},{"rank":94,"slug":"walnuts","name":"Walnuts","usda_fdc_id":170187,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.3,"protein_per_dollar":5.4,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.1,"cost_per_serving_mid_usd":0.8,"serving_label":"1 oz (~14 halves)","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170187/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/walnuts"},{"rank":95,"slug":"brazil-nuts","name":"Brazil nuts","usda_fdc_id":170569,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.2,"protein_per_dollar":7,"cost_per_serving_low_usd":0.1,"cost_per_serving_high_usd":0.3,"cost_per_serving_mid_usd":0.2,"serving_label":"2 nuts","serving_g":10,"fdc_url":"https://fdc.nal.usda.gov/food-details/170569/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/brazil-nuts"},{"rank":96,"slug":"brown-rice-cooked","name":"Brown rice, cooked","usda_fdc_id":169704,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.2,"protein_per_dollar":11.8,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.7,"cost_per_serving_mid_usd":0.5,"serving_label":"1 cup cooked","serving_g":195,"fdc_url":"https://fdc.nal.usda.gov/food-details/169704/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/brown-rice-cooked"},{"rank":97,"slug":"carrots","name":"Carrots","usda_fdc_id":170393,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.2,"protein_per_dollar":2.2,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.8,"cost_per_serving_mid_usd":0.6,"serving_label":"1 cup chopped","serving_g":128,"fdc_url":"https://fdc.nal.usda.gov/food-details/170393/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/carrots"},{"rank":98,"slug":"strawberries","name":"Strawberries","usda_fdc_id":167762,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.2,"protein_per_dollar":0.6,"cost_per_serving_low_usd":0.8,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.7,"serving_label":"1 cup","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/167762/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/strawberries"},{"rank":99,"slug":"sweet-potato-baked","name":"Sweet potato, baked","usda_fdc_id":168483,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.2,"protein_per_dollar":3.7,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":1,"cost_per_serving_mid_usd":0.7,"serving_label":"1 medium","serving_g":130,"fdc_url":"https://fdc.nal.usda.gov/food-details/168483/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/sweet-potato-baked"},{"rank":100,"slug":"white-rice-cooked","name":"White rice, cooked","usda_fdc_id":168878,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2.1,"protein_per_dollar":9,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.8,"cost_per_serving_mid_usd":0.5,"serving_label":"1 cup cooked","serving_g":158,"fdc_url":"https://fdc.nal.usda.gov/food-details/168878/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/white-rice-cooked"},{"rank":101,"slug":"pine-nuts","name":"Pine nuts","usda_fdc_id":170591,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2,"protein_per_dollar":2.1,"cost_per_serving_low_usd":1.2,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.9,"serving_label":"1 oz","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170591/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pine-nuts"},{"rank":102,"slug":"pomegranate-seeds","name":"Pomegranate seeds","usda_fdc_id":169134,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2,"protein_per_dollar":0.7,"cost_per_serving_low_usd":1.2,"cost_per_serving_high_usd":3,"cost_per_serving_mid_usd":2.1,"serving_label":"1/2 cup","serving_g":87,"fdc_url":"https://fdc.nal.usda.gov/food-details/169134/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pomegranate-seeds"},{"rank":103,"slug":"potato-boiled","name":"Potato, boiled","usda_fdc_id":170440,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2,"protein_per_dollar":5.8,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.7,"cost_per_serving_mid_usd":0.5,"serving_label":"1 medium","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/170440/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/potato-boiled"},{"rank":104,"slug":"watermelon","name":"Watermelon","usda_fdc_id":167765,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":2,"protein_per_dollar":2.1,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.9,"serving_label":"~2 cups diced","serving_g":300,"fdc_url":"https://fdc.nal.usda.gov/food-details/167765/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/watermelon"},{"rank":105,"slug":"grapefruit","name":"Grapefruit","usda_fdc_id":174673,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.9,"protein_per_dollar":1.4,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":1,"cost_per_serving_mid_usd":0.7,"serving_label":"1/2 fruit","serving_g":123,"fdc_url":"https://fdc.nal.usda.gov/food-details/174673/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/grapefruit"},{"rank":106,"slug":"orange","name":"Orange","usda_fdc_id":169097,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.9,"protein_per_dollar":1.2,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"1 medium","serving_g":131,"fdc_url":"https://fdc.nal.usda.gov/food-details/169097/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/orange"},{"rank":107,"slug":"cream-cheese","name":"Cream cheese","usda_fdc_id":173418,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.8,"protein_per_dollar":5.5,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.3,"serving_label":"2 tbsp","serving_g":29,"fdc_url":"https://fdc.nal.usda.gov/food-details/173418/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cream-cheese"},{"rank":108,"slug":"kiwi","name":"Kiwi","usda_fdc_id":168153,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.8,"protein_per_dollar":1.6,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"2 kiwis","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/168153/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/kiwi"},{"rank":109,"slug":"pork-belly-cooked","name":"Pork belly (raw weight)","usda_fdc_id":167812,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-25","protein_per_100_kcal":1.8,"protein_per_dollar":2.9,"cost_per_serving_low_usd":1.5,"cost_per_serving_high_usd":4,"cost_per_serving_mid_usd":2.8,"serving_label":"~3 oz","serving_g":85,"fdc_url":"https://fdc.nal.usda.gov/food-details/167812/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pork-belly-cooked"},{"rank":110,"slug":"cherries","name":"Cherries","usda_fdc_id":171719,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.7,"protein_per_dollar":0.6,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":4,"cost_per_serving_mid_usd":2.5,"serving_label":"1 cup pitted","serving_g":138,"fdc_url":"https://fdc.nal.usda.gov/food-details/171719/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cherries"},{"rank":111,"slug":"cream-of-rice-dry","name":"Cream of rice (dry)","usda_fdc_id":173900,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.7,"protein_per_dollar":7.1,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.4,"serving_label":"dry serving","serving_g":40,"fdc_url":"https://fdc.nal.usda.gov/food-details/173900/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/cream-of-rice-dry"},{"rank":112,"slug":"guacamole","name":"Guacamole","usda_fdc_id":1109947,"usda_source":"USDA FDC Branded","verified_at":"2026-10-23","protein_per_100_kcal":1.7,"protein_per_dollar":2,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"1/4 cup","serving_g":60,"fdc_url":"https://fdc.nal.usda.gov/food-details/1109947/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/guacamole"},{"rank":113,"slug":"avocado","name":"Avocado","usda_fdc_id":171705,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.3,"protein_per_dollar":1.9,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"1/2 medium","serving_g":100,"fdc_url":"https://fdc.nal.usda.gov/food-details/171705/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/avocado"},{"rank":114,"slug":"mango","name":"Mango","usda_fdc_id":169910,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.3,"protein_per_dollar":0.8,"cost_per_serving_low_usd":0.9,"cost_per_serving_high_usd":2.5,"cost_per_serving_mid_usd":1.7,"serving_label":"1 cup chunks","serving_g":165,"fdc_url":"https://fdc.nal.usda.gov/food-details/169910/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/mango"},{"rank":115,"slug":"pecans","name":"Pecans","usda_fdc_id":170182,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.3,"protein_per_dollar":2.5,"cost_per_serving_low_usd":0.7,"cost_per_serving_high_usd":1.4,"cost_per_serving_mid_usd":1,"serving_label":"1 oz (~19 halves)","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170182/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pecans"},{"rank":116,"slug":"banana","name":"Banana","usda_fdc_id":173944,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.2,"protein_per_dollar":3.7,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.4,"serving_label":"1 medium","serving_g":118,"fdc_url":"https://fdc.nal.usda.gov/food-details/173944/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/banana"},{"rank":117,"slug":"blueberries","name":"Blueberries","usda_fdc_id":171711,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.2,"protein_per_dollar":0.5,"cost_per_serving_low_usd":1,"cost_per_serving_high_usd":3,"cost_per_serving_mid_usd":2,"serving_label":"1 cup","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/171711/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/blueberries"},{"rank":118,"slug":"papaya","name":"Papaya","usda_fdc_id":169926,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.2,"protein_per_dollar":0.6,"cost_per_serving_low_usd":0.7,"cost_per_serving_high_usd":1.8,"cost_per_serving_mid_usd":1.3,"serving_label":"1 cup cubed","serving_g":145,"fdc_url":"https://fdc.nal.usda.gov/food-details/169926/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/papaya"},{"rank":119,"slug":"macadamia-nuts","name":"Macadamia nuts","usda_fdc_id":170178,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.1,"protein_per_dollar":1.5,"cost_per_serving_low_usd":0.9,"cost_per_serving_high_usd":2,"cost_per_serving_mid_usd":1.5,"serving_label":"1 oz (~10 nuts)","serving_g":28,"fdc_url":"https://fdc.nal.usda.gov/food-details/170178/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/macadamia-nuts"},{"rank":120,"slug":"raisins","name":"Raisins","usda_fdc_id":168165,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1.1,"protein_per_dollar":2.2,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.9,"cost_per_serving_mid_usd":0.6,"serving_label":"1/4 cup","serving_g":40,"fdc_url":"https://fdc.nal.usda.gov/food-details/168165/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/raisins"},{"rank":121,"slug":"coconut-shredded-unsweetened","name":"Coconut, shredded unsweetened","usda_fdc_id":170170,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1,"protein_per_dollar":4,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.4,"serving_label":"1/4 cup","serving_g":20,"fdc_url":"https://fdc.nal.usda.gov/food-details/170170/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/coconut-shredded-unsweetened"},{"rank":122,"slug":"pineapple","name":"Pineapple","usda_fdc_id":169124,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1,"protein_per_dollar":0.9,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.2,"cost_per_serving_mid_usd":0.9,"serving_label":"1 cup chunks","serving_g":165,"fdc_url":"https://fdc.nal.usda.gov/food-details/169124/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pineapple"},{"rank":123,"slug":"plantains-baked","name":"Plantains, baked","usda_fdc_id":169131,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":1,"protein_per_dollar":3.3,"cost_per_serving_low_usd":0.4,"cost_per_serving_high_usd":1,"cost_per_serving_mid_usd":0.7,"serving_label":"1 cup sliced","serving_g":154,"fdc_url":"https://fdc.nal.usda.gov/food-details/169131/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/plantains-baked"},{"rank":124,"slug":"grapes","name":"Grapes","usda_fdc_id":174682,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.9,"protein_per_dollar":0.9,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"1 cup","serving_g":150,"fdc_url":"https://fdc.nal.usda.gov/food-details/174682/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/grapes"},{"rank":125,"slug":"heavy-cream","name":"Heavy cream","usda_fdc_id":170859,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.8,"protein_per_dollar":2.9,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.4,"cost_per_serving_mid_usd":0.3,"serving_label":"2 tbsp","serving_g":30,"fdc_url":"https://fdc.nal.usda.gov/food-details/170859/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/heavy-cream"},{"rank":126,"slug":"olives","name":"Olives","usda_fdc_id":169094,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.7,"protein_per_dollar":0.3,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":1,"cost_per_serving_mid_usd":0.7,"serving_label":"~8 olives","serving_g":30,"fdc_url":"https://fdc.nal.usda.gov/food-details/169094/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/olives"},{"rank":127,"slug":"pears","name":"Pears","usda_fdc_id":169118,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.7,"protein_per_dollar":0.7,"cost_per_serving_low_usd":0.6,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"1 medium","serving_g":178,"fdc_url":"https://fdc.nal.usda.gov/food-details/169118/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/pears"},{"rank":128,"slug":"apple","name":"Apple","usda_fdc_id":171688,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.6,"protein_per_dollar":0.5,"cost_per_serving_low_usd":0.5,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1,"serving_label":"1 medium","serving_g":182,"fdc_url":"https://fdc.nal.usda.gov/food-details/171688/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/apple"},{"rank":129,"slug":"dates-medjool","name":"Dates (Medjool)","usda_fdc_id":168191,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.6,"protein_per_dollar":0.8,"cost_per_serving_low_usd":0.7,"cost_per_serving_high_usd":1.5,"cost_per_serving_mid_usd":1.1,"serving_label":"2 dates","serving_g":48,"fdc_url":"https://fdc.nal.usda.gov/food-details/168191/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/dates-medjool"},{"rank":130,"slug":"ranch-dressing","name":"Ranch dressing","usda_fdc_id":173592,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.3,"protein_per_dollar":1.4,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.4,"cost_per_serving_mid_usd":0.3,"serving_label":"2 tbsp","serving_g":30,"fdc_url":"https://fdc.nal.usda.gov/food-details/173592/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/ranch-dressing"},{"rank":131,"slug":"butter","name":"Butter","usda_fdc_id":173410,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.1,"protein_per_dollar":0.4,"cost_per_serving_low_usd":0.1,"cost_per_serving_high_usd":0.4,"cost_per_serving_mid_usd":0.3,"serving_label":"1 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/173410/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/butter"},{"rank":132,"slug":"mayonnaise","name":"Mayonnaise","usda_fdc_id":171009,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0.1,"protein_per_dollar":0.5,"cost_per_serving_low_usd":0.08,"cost_per_serving_high_usd":0.3,"cost_per_serving_mid_usd":0.2,"serving_label":"1 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/171009/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/mayonnaise"},{"rank":133,"slug":"avocado-oil","name":"Avocado oil","usda_fdc_id":173573,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0,"protein_per_dollar":null,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.3,"serving_label":"1 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/173573/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/avocado-oil"},{"rank":134,"slug":"beef-tallow","name":"Beef tallow","usda_fdc_id":171400,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0,"protein_per_dollar":null,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.6,"cost_per_serving_mid_usd":0.4,"serving_label":"1 tbsp","serving_g":13,"fdc_url":"https://fdc.nal.usda.gov/food-details/171400/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/beef-tallow"},{"rank":135,"slug":"coconut-oil","name":"Coconut oil","usda_fdc_id":171412,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0,"protein_per_dollar":null,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.5,"cost_per_serving_mid_usd":0.3,"serving_label":"1 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/171412/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/coconut-oil"},{"rank":136,"slug":"duck-fat","name":"Duck fat","usda_fdc_id":2398630,"usda_source":"USDA FDC Branded","verified_at":"2026-10-24","protein_per_100_kcal":0,"protein_per_dollar":null,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.8,"cost_per_serving_mid_usd":0.6,"serving_label":"1 tbsp","serving_g":13,"fdc_url":"https://fdc.nal.usda.gov/food-details/2398630/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/duck-fat"},{"rank":137,"slug":"extra-virgin-olive-oil","name":"Extra virgin olive oil","usda_fdc_id":171413,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0,"protein_per_dollar":null,"cost_per_serving_low_usd":0.15,"cost_per_serving_high_usd":0.8,"cost_per_serving_mid_usd":0.5,"serving_label":"1 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/171413/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/extra-virgin-olive-oil"},{"rank":138,"slug":"ghee-grass-fed","name":"Ghee (grass-fed)","usda_fdc_id":171314,"usda_source":"USDA FDC SR Legacy","verified_at":"2026-10-23","protein_per_100_kcal":0,"protein_per_dollar":null,"cost_per_serving_low_usd":0.2,"cost_per_serving_high_usd":0.6,"cost_per_serving_mid_usd":0.4,"serving_label":"1 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/171314/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/ghee-grass-fed"},{"rank":139,"slug":"mct-oil","name":"MCT oil","usda_fdc_id":600544,"usda_source":"USDA FDC Branded","verified_at":"2026-10-23","protein_per_100_kcal":0,"protein_per_dollar":null,"cost_per_serving_low_usd":0.3,"cost_per_serving_high_usd":0.8,"cost_per_serving_mid_usd":0.6,"serving_label":"1 tbsp","serving_g":14,"fdc_url":"https://fdc.nal.usda.gov/food-details/600544/nutrients","canonical_url":"https://macrofriendlymeals.com/foods/mct-oil"}],"cite":"Cite as: Macro Friendly Meals, \"USDA-verified protein density by food\", https://macrofriendlymeals.com/data, data v2026-10-23.1. License: CC BY 4.0 with link to https://macrofriendlymeals.com/data."}