Foods that start with M
USDA's reference data names 63 common foods that start with M, from macadamia nuts to mustard spinach; 7 of them are baked products. Each is listed with its calories and protein in a typical portion.
Data: USDA FoodData Central, April 30, 2026 release.
Baked Products
- Marshmallow cookies119 calories, 1.1 g protein in 1 oz
- Matzo crackers111 calories, 2.8 g protein in 1 matzo
- Melba toast crackers129 calories, 4.0 g protein in 1 cup, rounds
- Milk crackers63 calories, 1.1 g protein in 1/2 oz
- Muffin94 calories, 1.1 g protein in 1 miniature
- Multi-grain bread109 calories, 5.5 g protein in 1 slice large
- Multigrain crackers67 calories, 1.0 g protein in 4 crackers
Vegetables and Vegetable Products
- Mashed potatoes174 calories, 4.0 g protein in 1 cup
- Microwaved potatoes77 calories, 2.5 g protein in 1 skin
- Mountain yam46 calories, 0.9 g protein in 1/2 cup, cubes
- Mung beans718 calories, 49.4 g protein in 1 cup
- Mushroom22 calories, 2.0 g protein in 1 cup
- Mustard greens15 calories, 1.6 g protein in 1 cup, chopped
- Mustard spinach33 calories, 3.3 g protein in 1 cup, chopped
Dairy and Egg Products
- Mexican blend cheese108 calories, 6.6 g protein in 1/4 cup shredded
- Mexican cheese106 calories, 6.1 g protein in 1 oz
- Milk127 calories, 8.1 g protein in 1 cup
- Milk shake370 calories, 8.4 g protein in 1 small McDonald's shake
- Monterey cheese106 calories, 6.9 g protein in 1 oz
- Mozzarella cheese85 calories, 6.3 g protein in 1 oz
- Muenster cheese104 calories, 6.6 g protein in 1 oz
Finfish and Shellfish Products
Sweets
- Maple syrups52 calories, 0.0 g protein in 1 tbsp
- Marmalade49 calories, 0.1 g protein in 1 tablespoon
- Milk chocolate235 calories, 3.4 g protein in 1 bar
- Molasses58 calories, 0.0 g protein in 1 serving 1 tbsp
- Mousse360 calories, 7.1 g protein in 1 cup
Legumes and Legume Products
- Medium red beans
- Miso545 calories, 35.2 g protein in 1 cup
- Mothbeans207 calories, 13.8 g protein in 1 cup
- Mungo beans189 calories, 13.6 g protein in 1 cup
Fruits and Fruit Juices
- Mango99 calories, 1.4 g protein in 1 cup pieces
- Mango nectar128 calories, 0.3 g protein in 1 cup
- Melons47 calories, 1.1 g protein in 10 pieces balls
Fats and Oils
- Margarine85 calories, 0.0 g protein in 1 tbsp
- Margarine-like spread50 calories, 0.0 g protein in 1 tablespoon
- Mayonnaise94 calories, 0.1 g protein in 1 tablespoon
Meals, Entrees, and Side Dishes
- Macaroni and cheese200 calories, 8.2 g protein in 1 serving
- Macaroni or noodles340 calories, 9.1 g protein in 1 cup
Soups, Sauces, and Gravies
- Minestrone soup98 calories, 4.2 g protein in 1 cup
- Mushroom barley soup61 calories per 100 g
Lamb, Veal, and Game Products
Nut and Seed Products
- Macadamia nuts204 calories, 2.2 g protein in 1 oz
Beverages
- Malted drink mix411 calories per 100 g
Sausages and Luncheon Meats
- Meatballs113 calories, 7.2 g protein in 1 meatball with sauce
Cereal Grains and Pasta
- Millet207 calories, 6.1 g protein in 1 cup
American Indian/Alaska Native Foods
- Mouse nuts81 calories per 100 g
Other foods
- Macaroni or pasta salad318 calories, 7.8 g protein in 1 cup
- Malted milk169 calories, 8.2 g protein in 1 cup
- Manicotti263 calories, 13.2 g protein in 1 manicotti
- Martini241 calories, 0.1 g protein in 1 drink
- Meat371 calories, 54.1 g protein in 1 cup
- Meat loaf309 calories, 18.9 g protein in 1 serving
- Meat pasta282 calories, 10.2 g protein in 1 Spaghettio's snack size microwavable tray
- Mexican stewed ground beef309 calories, 37.1 g protein in 1 cup
- Multigrain bread95 calories, 4.8 g protein in 1 medium or regular slice
- Multiple meat sandwich143 calories, 9.7 g protein in 1 miniature/slider
Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov