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

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

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

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

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Also see Glycemic index of foods

World's Best Protein, Fiber Rich Foods by Name

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

Nutrition lookup (USDA)