World's Best Protein, Fiber Rich Foods by Name: O

From WikiMD's Wellness Encyclopedia

Comprehensive list of common foods with detailed nutritional information including protein, fiber and calories sorted alphabetically. Look for foods that are high in fiber, low in refined sugar and other starches, rich in protein with low glycemic load for healthy living and to prevent weight gain.

List of Foods With Protein, Fiber, Calorie Content by Name[edit source]

A – B – C – D – E – F – G – H – I – J – K – L – M – N – O – P – Q – R – S – T – U – V – W – X – Y – Z

List of Foods With Protein, Fiber, Calorie Content by Name Starting with O[edit | edit source]

Description Weight(g) Measure Protein(g)Per Measure Fiber, Total Dietary(g)Per Measure Calories(Kcal)Per Measure
Oat bran, cooked 219 1.0 cup 7.03 5.7 88
Oat bran, raw 94 1.0 cup 16.26 14.5 231
Oat flour, partially debranned 104 1.0 cup 15.25 6.8 420
Oats 156 1.0 cup 26.35 16.5 607
Oheloberries, raw 140 1.0 cup 0.53 -- 39
Oil, almond 13.6 1.0 tablespoon 0 -- 120
Oil, apricot kernel 13.6 1.0 tablespoon 0 -- 120
Oil, avocado 14 1.0 tbsp 0 -- 124
Oil, babassu 13.6 1.0 tbsp 0 -- 120
Oil, canola 14 1.0 tbsp 0 -- 124
Oil, cocoa butter 13.6 1.0 tablespoon 0 -- 120
Oil, coconut 13.6 1.0 tbsp 0 -- 117
Oil, cooking and salad, ENOVA, 80% diglycerides 14 1.0 tbsp (1 NLEA serving) 0 -- 124
Oil, corn and canola 14 1.0 tbsp 0 -- 124
Oil, corn, industrial and retail, all purpose salad or cooking 13.6 1.0 tbsp 0 -- 122
Oil, corn, peanut, and olive 14 1.0 tablespoon 0 -- 124
Oil, cottonseed, salad or cooking 13.6 1.0 tablespoon 0 -- 120
Oil, cupu assu 13.6 1.0 tablespoon 0 -- 120
Oil, flaxseed, cold pressed 13.6 1.0 tbsp 0.01 0 120
Oil, flaxseed, contains added sliced flaxseed 13.7 1.0 tablespoon 0.05 -- 120
Oil, grapeseed 13.6 1.0 tablespoon 0 -- 120
Oil, hazelnut 13.6 1.0 tablespoon 0 -- 120
Oil, industrial, canola (partially hydrogenated) oil for deep fat frying 13.6 1.0 tablespoon 0 -- 120
Oil, industrial, canola for salads, woks and light frying 13.6 1.0 tablespoon 0 -- 120
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 13.6 1.0 tablespoon 0 -- 120
Oil, industrial, canola, high oleic 14 1.0 tablespoon 0 -- 126
Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners 13.6 1.0 tbsp 0 -- 120
Oil, industrial, coconut, confection fat, typical basis for ice cream coatings 13.6 1.0 tbsp 0 -- 120
Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts 13.6 1.0 tbsp 0 -- 120
Oil, industrial, cottonseed, fully hydrogenated 13.6 1.0 tablespoon 0 -- 120
Oil, industrial, mid-oleic, sunflower 13.6 1.0 tablespoon 0 -- 120
Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) 13.6 1.0 tbsp 0 -- 120
Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy 13.6 1.0 tbsp 0 -- 120
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product 13.6 1.0 tbsp 0 -- 120
Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter 13.6 1.0 tbsp 0 -- 120
Oil, industrial, palm kernel (hydrogenated), filling fat 13.6 1.0 tbsp 0 -- 120
Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy ( partially hydrogenated), all purpose 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy, fully hydrogenated 13.6 1.0 tablespoon 0 -- 120
Oil, industrial, soy, low linolenic 14 1.0 tablespoon 0 -- 126
Oil, industrial, soy, refined, for woks and light frying 13.6 1.0 tbsp 0 -- 120
Oil, industrial, soy, ultra low linolenic 13.6 1.0 tablespoon 0 -- 120
Oil, mustard 14 1.0 tbsp 0 -- 124
Oil, nutmeg butter 13.6 1.0 tbsp 0 -- 120
Oil, oat 13.6 1.0 tbsp 0 -- 120
Oil, olive, salad or cooking 13.5 1.0 tablespoon 0 -- 119
Oil, palm 13.6 1.0 tbsp 0 -- 120
Oil, PAM cooking spray, original 0.3 1.0 spray , about 1/3 second (1 NLEA serving) 0 0 2
Oil, peanut, salad or cooking 13.5 1.0 tbsp 0 -- 119
Oil, poppyseed 13.6 1.0 tablespoon 0 -- 120
Oil, rice bran 13.6 1.0 tablespoon 0 -- 120
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) 13.6 1.0 tablespoon 0 -- 120
Oil, safflower, salad or cooking, linoleic, (over 70%) 13.6 1.0 tbsp 0 -- 120
Oil, sesame, salad or cooking 13.6 1.0 tablespoon 0 -- 120
Oil, sheanut 13.6 1.0 tablespoon 0 -- 120
Oil, soybean lecithin 13.6 1.0 tablespoon 0 -- 104
Oil, soybean, salad or cooking 13.6 1.0 tbsp 0 -- 120
Oil, soybean, salad or cooking, (partially hydrogenated) 13.6 1.0 tbsp 0 -- 120
Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed 13.6 1.0 tablespoon 0 -- 120
Oil, sunflower, high oleic (70% and over) 14 1.0 tbsp 0 -- 124
Oil, sunflower, linoleic (less than 60%) 13.6 1.0 tbsp 0 -- 120
Oil, sunflower, linoleic, (approx. 65%) 13.6 1.0 tbsp 0 -- 120
Oil, sunflower, linoleic, (partially hydrogenated) 13.6 1.0 tbsp 0 -- 120
Oil, teaseed 13.6 1.0 tablespoon 0 -- 120
Oil, tomatoseed 13.6 1.0 tablespoon 0 -- 120
Oil, ucuhuba butter 13.6 1.0 tbsp 0 -- 120
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 14 1.0 tbsp 0 -- 124
Oil, walnut 13.6 1.0 tbsp 0 -- 120
Oil, wheat germ 13.6 1.0 tablespoon 0 -- 120
Okara 122 1.0 cup 3.93 -- 94
Okra, cooked, boiled, drained, with salt 80 0.5 cup slices 1.5 2 18
Okra, cooked, boiled, drained, without salt 80 0.5 cup slices 1.5 2 18
Okra, frozen, cooked, boiled, drained, with salt 92 0.5 cup slices 1.5 1.9 31
Okra, frozen, cooked, boiled, drained, without salt 92 0.5 cup slices 1.5 1.9 27
Okra, frozen, unprepared 95 0.33 package (10 oz) 1.61 2.1 28
Okra, raw 100 1.0 cup 1.93 3.2 33
Olive loaf, pork 28 1.0 slice (1 oz) (4 x 4 x 3/32 thick) 3.3 0 66
Olives, pickled, canned or bottled, green 2.7 1.0 olive 0.03 0.1 4
Olives, ripe, canned (jumbo-super colossal) 15 1.0 super colossal 0.15 0.4 12
Olives, ripe, canned (small-extra large) 8.4 1.0 tbsp 0.07 0.3 10
Onion rings, breaded, par fried, frozen, prepared, heated in oven 48 1.0 cup 1.99 1.1 132
Onion rings, breaded, par fried, frozen, unprepared 85 6.0 rings 2.68 1.5 219
Onions, canned, solids and liquids 63 1.0 onion 0.54 0.8 12
Onions, cooked, boiled, drained, with salt 210 1.0 cup 2.86 2.9 88
Onions, cooked, boiled, drained, without salt 210 1.0 cup 2.86 2.9 92
Onions, dehydrated flakes 5 1.0 tbsp 0.45 0.5 17
Onions, frozen, chopped, cooked, boiled, drained, with salt 15 1.0 tbsp chopped 0.12 0.3 4
Onions, frozen, chopped, cooked, boiled, drained, without salt 15 1.0 tbsp chopped 0.12 0.3 4
Onions, frozen, chopped, unprepared 95 0.33 package (10 oz) 0.75 1.7 28
Onions, frozen, whole, cooked, boiled, drained, with salt 210 1.0 cup 1.49 2.9 55
Onions, frozen, whole, cooked, boiled, drained, without salt 210 1.0 cup 1.49 2.9 59
Onions, frozen, whole, unprepared 95 0.33 package (10 oz) 0.85 1.6 33
Onions, raw 160 1.0 cup, chopped 1.76 2.7 64
Onions, spring or scallions (includes tops and bulb), raw 100 1.0 cup, chopped 1.83 2.6 32
Onions, sweet, raw 148 1.0 NLEA serving 1.18 1.3 47
Onions, yellow, sauteed 87 1.0 cup chopped 0.83 1.5 115
Onions, young green, tops only 6 1.0 tbsp 0.06 0.1 2
Orange and apricot juice drink, canned 31.2 1.0 fl oz 0.09 0 16
Orange breakfast drink, ready-to-drink, with added nutrients 31.6 1.0 fl oz 0 0 17
Orange drink, breakfast type, with juice and pulp, frozen concentrate 36.3 1.0 fl oz 0.15 0 56
Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water 31.3 1.0 fl oz 0.04 0 14
Orange drink, canned, with added vitamin C 31 1.0 fl oz 0 -- 15
Orange juice drink 249 1.0 cup 0.5 -- 134
Orange juice, canned, unsweetened 249 1.0 cup 1.69 0.7 117
Orange juice, chilled, includes from concentrate 249 1.0 cup 1.69 0.7 122
Orange juice, chilled, includes from concentrate, fortified with calcium 249 1.0 cup 1.69 0.7 117
Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D 249 1.0 cup 1.69 0.7 117
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water 249 1.0 cup 1.69 0.5 112
Orange juice, frozen concentrate, unsweetened, undiluted 284 1.0 cup 6.79 2.3 452
Orange juice, raw 248 1.0 cup 1.74 0.5 112
Orange peel, raw 6 1.0 tbsp 0.09 0.6 6
Orange Pineapple Juice Blend 246 8.0 fl oz 1.01 0.5 125
Orange-flavor drink, breakfast type, low calorie, powder 2.5 1.0 portion, amount of dry mix to make 8 fl oz prepared 0.09 0.1 5
Orange-flavor drink, breakfast type, powder 26 1.0 serving 2 tbsp 0 0.1 100
Orange-flavor drink, breakfast type, powder, prepared with water 33.9 1.0 fl oz 0 0 17
Orange-flavor drink, breakfast type, with pulp, frozen concentrate 35.3 1.0 fl oz 0.04 0.1 61
Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water 31 1.0 fl oz 0.01 0 15
Orange-grapefruit juice, canned, unsweetened 247 1.0 cup 1.48 0.2 106
Oranges, raw, all commercial varieties 180 1.0 cup, sections 1.69 4.3 85
Oranges, raw, California, valencias 180 1.0 cup sections, without membranes 1.87 4.5 88
Oranges, raw, Florida 185 1.0 cup sections, without membranes 1.3 4.4 85
Oranges, raw, navels 165 1.0 cup sections, without membranes 1.5 3.6 81
Oranges, raw, with peel 170 1.0 cup 2.21 7.6 107
OSCAR MAYER, Bologna (beef light) 28 1.0 serving (1 slice) 3.29 0 56
OSCAR MAYER, Bologna (beef) 28 1.0 serving (1 slice) 3.09 0 88
OSCAR MAYER, Bologna (chicken, pork, beef) 28 1.0 serving 3.05 0 89
OSCAR MAYER, Bologna (fat free) 28 1.0 serving 3.53 0 22
OSCAR MAYER, Bologna Light (pork, chicken, beef) 28 1.0 serving (1 slice) 3.22 0 57
OSCAR MAYER, Braunschweiger Liver Sausage (saren tube) 56 1.0 serving 7.95 0.1 191
OSCAR MAYER, Braunschweiger Liver Sausage (sliced) 28 1.0 serving (1 slice) 3.99 0.1 93
OSCAR MAYER, Chicken Breast (honey glazed) 52 1.0 serving (4 slices) 10.32 0 57
OSCAR MAYER, Chicken Breast (oven roasted, fat free) 52 1.0 serving 9.52 0 44
OSCAR MAYER, Ham (40% ham/water product, smoked, fat free) 47 1.0 serving 6.86 0 34
OSCAR MAYER, Ham (chopped with natural juice) 28 1.0 serving (1 slice) 4.56 0 50
OSCAR MAYER, Ham (water added, baked cooked 96% fat free) 63 1.0 serving (3 slices) 10.27 0 66
OSCAR MAYER, Ham (water added, boiled) 63 1.0 serving 10.46 0 66
OSCAR MAYER, Ham (water added, honey) 63 1.0 serving 10.52 0 70
OSCAR MAYER, Ham (water added, smoked, cooked) 63 1.0 serving 10.46 0 62
OSCAR MAYER, Ham and Cheese Loaf 28 1.0 serving 3.88 0 66
OSCAR MAYER, Head Cheese 28 1.0 serving 4.4 0 52
OSCAR MAYER, Liver Cheese, pork fat wrapped 38 1.0 slice 5.78 0 119
OSCAR MAYER, Luncheon Loaf (spiced) 28 1.0 serving 3.78 0 66
OSCAR MAYER, Old Fashioned Loaf 28 1.0 serving 3.67 0 65
OSCAR MAYER, Olive Loaf (chicken, pork, turkey) 28 1.0 serving 2.77 0 74
OSCAR MAYER, Pickle Pimiento Loaf (with chicken) 28 1.0 serving 2.69 0 75
OSCAR MAYER, Pork Sausage Links (cooked) 48 1.0 serving 2 links 7.82 0 165
OSCAR MAYER, Salami (for beer) 46 1.0 serving 2 slices 6.21 0 104
OSCAR MAYER, Salami (Genoa) 27 1.0 serving 3 slices 5.59 0 105
OSCAR MAYER, Salami (hard) 27 1.0 serving 3 slices 6.99 0 99
OSCAR MAYER, Salami Beef Cotto 46 1.0 serving 2 slices 6.53 0 95
OSCAR MAYER, Salami Cotto (beef, pork, chicken) 46 1.0 serving 2 slices 6.16 0 113
OSCAR MAYER, Sandwich Spread (pork, chicken, beef) 30 1.0 serving 1.95 0.1 71
OSCAR MAYER, Smokie Links Sausage 43 1.0 serving 5.33 0 130
OSCAR MAYER, Smokies (beef) 43 1.0 serving (1 link) 5.27 0 127
OSCAR MAYER, Smokies (cheese) 43 1.0 serving 5.55 0 130
OSCAR MAYER, Smokies Sausage Little (pork, turkey) 9 1.0 link 1.12 0 27
OSCAR MAYER, Smokies Sausage Little Cheese (pork, turkey) 9 1.0 link 1.22 0 28
OSCAR MAYER, Summer Sausage Beef Thuringer Cervelat 46 1.0 serving 2 slices 6.72 0 142
OSCAR MAYER, Summer Sausage Thuringer Cervalat 46 1.0 serving 2 slices 6.85 0 140
OSCAR MAYER, Turkey Breast (smoked, fat free) 52 1.0 serving 4 slices 7.75 0 42
OSCAR MAYER, Wieners (beef franks) 45 1.0 serving 5.11 0 147
OSCAR MAYER, Wieners (beef franks, bun length) 57 1.0 serving (1 link) 6.33 0 185
OSCAR MAYER, Wieners (beef franks, fat free) 50 1.0 serving 6.6 0 39
OSCAR MAYER, Wieners (beef franks, light) 57 1.0 serving 6.1 0 110
OSCAR MAYER, Wieners (cheese hot dogs with turkey) 45 1.0 serving 5.4 0 143
OSCAR MAYER, Wieners (fat free hot dogs) 50 1.0 serving 6.3 0 36
OSCAR MAYER, Wieners (light pork, turkey, beef) 57 1.0 serving 6.9 0 111
OSCAR MAYER, Wieners (pork, turkey) 45 1.0 serving (1 link) 4.93 0 147
OSCAR MAYER, Wieners Little (pork, turkey) 9 1.0 piece 0.98 0 28
OSCAR MAYER. Bologna (Wisconsin made ring) 56 1.0 serving 6.61 0 175
Ostrich, fan, raw 85 1.0 serving ( cooked from 4oz raw) 18.54 0 99
Ostrich, ground, cooked, pan-broiled 93 1.0 patty 24.32 0 163
Ostrich, ground, raw 109 1.0 patty 22.04 0 180
Ostrich, inside leg, cooked 85 1.0 serving ( 3 oz ) 24.66 0 120
Ostrich, inside leg, raw 85 1.0 serving ( cooked from 4 oz raw ) 19.03 0 94
Ostrich, inside strip, cooked 85 1.0 serving ( 3 oz ) 24.96 0 139
Ostrich, inside strip, raw 85 1.0 serving (cooked from 4 oz raw) 20.14 0 108
Ostrich, outside leg, raw 85 1.0 serving (cooked from 4 oz raw) 19.43 0 98
Ostrich, outside strip, cooked 85 1.0 serving ( 3 oz ) 24.27 0 133
Ostrich, outside strip, raw 85 1.0 serving (cooked from 4 oz raw) 19.86 0 102
Ostrich, oyster, cooked 85 1.0 serving ( 3 oz ) 24.49 0 135
Ostrich, oyster, raw 85 1.0 serving ( cooked from 4 oz raw) 18.32 0 106
Ostrich, round, raw 85 1.0 serving (cooked from 4 oz raw) 18.69 0 99
Ostrich, tenderloin, raw 85 1.0 serving (cooked from 4 oz raw) 18.76 0 105
Ostrich, tip trimmed, cooked 85 1.0 serving ( 3 oz ) 24.22 0 123
Ostrich, tip trimmed, raw 85 1.0 serving ( cooked from 4 oz raw) 18.57 0 97
Ostrich, top loin, cooked 85 1.0 serving ( 3 oz ) 23.9 0 132
Ostrich, top loin, raw 85 1.0 serving (cooked from 4 oz raw) 18.42 0 101
Oven-roasted chicken breast roll 56 1.0 serving 2 oz 8.17 0 75

Also see Glycemic index of foods

World's Best Protein, Fiber Rich Foods by Name[edit source]

A – B – C – D – E – F – G – H – I – J – K – L – M – N – O – P – Q – R – S – T – U – V – W – X – Y – Z

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External links[edit source]

Nutrition lookup (USDA)

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Contributors: Prab R. Tumpati, MD