Foods that start with S
USDA's reference data names 164 common foods that start with S, from sablefish to swordfish; 23 of them are vegetables and vegetable products. Each is listed with its calories and protein in a typical portion.
Data: USDA FoodData Central, April 30, 2026 release.
Vegetables and Vegetable Products
- Salsify109 calories, 4.4 g protein in 1 cup slices
- Sauerkraut56 calories, 1.3 g protein in 1 cup
- Savoy cabbage19 calories, 1.4 g protein in 1 cup, shredded
- Scalloped potatoes358 calories per 100 g
- Seaweed33 calories, 2.8 g protein in 1 cup
- Serrano peppers34 calories, 1.8 g protein in 1 cup, chopped
- Sesbania flower23 calories, 1.2 g protein in 1 cup
- Shallots72 calories per 100 g
- Shiitake mushrooms44 calories, 1.4 g protein in 4 mushrooms
- Snap beans31 calories, 1.8 g protein in 1 cup 1/2" pieces
- Snow peas41 calories, 2.7 g protein in 1 cup, chopped
- Spaghetti squash76 calories, 1.0 g protein in 1 cup
- Spinach7 calories, 0.9 g protein in 1 cup
- Spinach souffle234 calories, 10.7 g protein in 1 cup
- Sprouted lentils82 calories, 6.9 g protein in 1 cup
- Sprouted peas149 calories, 10.6 g protein in 1 cup
- Succotash145 calories, 6.7 g protein in 1 cup
- Summer squash23 calories, 1.6 g protein in 1 cup slices
- Sun-dried tomatoes142 calories, 7.8 g protein in 1 cup
- Sweet corn77 calories, 2.9 g protein in 1 ear, medium
- Sweet peppers24 calories, 0.9 g protein in 1 cup, sliced
- Sweet potato112 calories, 2.0 g protein in 1 sweetpotato, 5" long
- Sweet potato leaves15 calories, 0.9 g protein in 1 cup, chopped
Finfish and Shellfish Products
- Sablefish213 calories, 14.6 g protein in 3 oz
- Salmon175 calories, 18.8 g protein in 3 oz
- Salmon nuggets54 calories, 3.4 g protein in 1 oz
- Sardine208 calories per 100 g
- Scallops146 calories, 20.7 g protein in 1 cup
- Scup115 calories, 20.6 g protein in 3 oz
- Sea bass105 calories, 20.1 g protein in 3 oz
- Seatrout113 calories, 18.2 g protein in 3 oz
- Shad214 calories, 18.5 g protein in 3 oz
- Shark292 calories, 31.4 g protein in 1 cup
- Sheepshead107 calories, 22.1 g protein in 3 oz
- Shrimp149 calories, 23.3 g protein in 1 cup
- Smelt105 calories, 19.2 g protein in 3 oz
- Snapper109 calories, 22.4 g protein in 3 oz
- Spiny lobster95 calories, 17.5 g protein in 3 oz
- Spot134 calories, 20.2 g protein in 3 oz
- Squid78 calories, 13.2 g protein in 3 oz
- Sturgeon115 calories, 17.6 g protein in 3 oz
- Sucker101 calories, 18.3 g protein in 3 oz
- Sunfish97 calories, 21.1 g protein in 3 oz
- Swordfish146 calories, 19.9 g protein in 3 oz
Legumes and Legume Products
- Small red beans
- Small white beans254 calories, 16.1 g protein in 1 cup
- Soy flour343 calories, 54.0 g protein in 1 cup
- Soy milk109 calories, 7.1 g protein in 1 cup
- Soy protein concentrate328 calories per 100 g
- Soy protein isolate335 calories per 100 g
- Soy sauce53 calories per 100 g
- Soybeans296 calories, 31.3 g protein in 1 cup
- Split peas231 calories, 16.3 g protein in 1 cup
Fats and Oils
- Safflower oil126 calories, 0.0 g protein in 1 tablespoon
- Salad dressing2 calories, 0.0 g protein in 1 tbsp
- Sandwich spread58 calories, 0.1 g protein in 1 tablespoon
- Sesame oil124 calories, 0.0 g protein in 1 tablespoon
- Shortening106 calories, 0.0 g protein in 1 tablespoon
- Soybean oil126 calories, 0.0 g protein in 1 tablespoon
- Stick margarine100 calories, 0.0 g protein in 1 tablespoon
- Sunflower oil126 calories, 0.0 g protein in 1 tablespoon
Baked Products
- Saltines56 calories, 1.0 g protein in 1 serving
- Shortbread cookies146 calories, 1.5 g protein in 1 oz
- Snack cakes180 calories, 1.6 g protein in 1 regular cupcake
- Sponge cake145 calories, 2.7 g protein in 1 cup
- Strudel195 calories, 2.3 g protein in 1 piece
- Sugar cookies144 calories, 1.3 g protein in 1 serving
- Sugar wafer cookies153 calories, 1.0 g protein in 3 cookie
- Sweet roll238 calories, 4.7 g protein in 1 roll
Nut and Seed Products
- Sesame butter94 calories, 2.9 g protein in 1 tbsp
- Sesame flour94 calories, 14.2 g protein in 1 oz
- Sesame seed kernels161 calories, 4.8 g protein in 1 oz
- Sesame seeds160 calories, 4.8 g protein in 1 oz
- Sunflower seed butter175 calories, 4.9 g protein in 1 oz
- Sunflower seed kernels175 calories, 4.9 g protein in 1 oz
- Sunflower seeds161 calories, 5.2 g protein in 1 oz, without shell
Soups, Sauces, and Gravies
- Salsa sauce38 calories, 2.0 g protein in 1/2 cup
- Soup118 calories, 7.7 g protein in 1 cup
- Split pea soup156 calories, 9.1 g protein in 1 cup
- Steak sauce95 calories per 100 g
- Stock soup31 calories, 4.7 g protein in 1 cup
- Sweet and sour sauce54 calories, 0.1 g protein in 2 Tbsp
Sweets
- Semisweet chocolate136 calories, 1.2 g protein in 1 oz
- Sherbet95 calories, 0.7 g protein in 1 bar
- Sugar substitute80 calories, 0.5 g protein in 1 cup
- Sugars100 calories, 0.0 g protein in 1 oz
- Sundae topping207 calories, 1.0 g protein in 2 tablespoon
- Sweetener171 calories, 0.0 g protein in 1/4 cup
American Indian/Alaska Native Foods
- Sea lion850 calories per 100 g
- Seal110 calories per 100 g
- Steelhead trout159 calories per 100 g
- Stew117 calories, 19.5 g protein in 1 cup
Cereal Grains and Pasta
- Semolina601 calories, 21.2 g protein in 1 cup
- Sorghum flour434 calories, 10.2 g protein in 1 cup
- Spaghetti182 calories, 6.4 g protein in 1 cup
- Spelt246 calories, 10.7 g protein in 1 cup
Dairy and Egg Products
- Soft serve ice cream191 calories, 3.5 g protein in 1/2 cup
- Sour cream9 calories, 0.4 g protein in 1 tablespoon
- Sweet whey66 calories, 2.1 g protein in 1 cup
- Swiss cheese86 calories, 5.9 g protein in 1 slice regular
Fruits and Fruit Juices
- Soursop149 calories, 2.3 g protein in 1 cup, pulp
- Strawberries47 calories, 1.0 g protein in 1 NLEA serving
- Sulfured apples209 calories, 0.8 g protein in 1 cup
- Sweet cherries88 calories, 1.5 g protein in 1 NLEA serving
Sausages and Luncheon Meats
Spices and Herbs
- Salt0 calories per 100 g
- Seasoning mix322 calories per 100 g
- Spearmint285 calories per 100 g
Meals, Entrees, and Side Dishes
- Salisbury steak192 calories, 9.0 g protein in 1 steak with gravy
- Spanish rice mix254 calories, 7.4 g protein in 1/2 cup
Snacks
- Sesame sticks153 calories, 3.1 g protein in 1 oz
- Sweet potato chips132 calories, 0.7 g protein in 1 cup
Fast Foods
- Submarine sandwich303 calories, 14.9 g protein in 6 inch sub
- Sundae304 calories, 7.3 g protein in 1 sundae
Poultry Products
- Squab239 calories, 29.4 g protein in 1 squab
Lamb, Veal, and Game Products
- Squirrel147 calories, 26.2 g protein in 3 oz
Beverages
- Strawberry-flavor beverage mix389 calories per 100 g
Other foods
- Salami sandwich193 calories, 9.0 g protein in 1 miniature/slider
- Salsa41 calories, 1.7 g protein in 1 cup
- Saltine crackers418 calories per 100 g
- Sandwich crackers144 calories, 2.3 g protein in 1 Crackerful
- Sausage and rice368 calories, 15.4 g protein in 1 cup
- Sausage biscuit sandwich372 calories per 100 g
- Scone267 calories, 4.7 g protein in 1 regular
- Seafood garden salad45 calories, 7.3 g protein in 1 cup
- Seafood pasta353 calories, 14.6 g protein in 1 cup
- Shrimp and noodles229 calories, 11.5 g protein in 1 cup
- Shrimp creole305 calories, 35.3 g protein in 1 cup
- Shrimp garden salad64 calories, 8.4 g protein in 1 cup
- Sloppy joe sandwich342 calories, 20.9 g protein in 1 sandwich, any size
- Slush frozen drink67 calories, 0.0 g protein in 1 cup
- Snack mix302 calories, 4.1 g protein in 1 cup
- Snow cone166 calories, 0.5 g protein in 1 cup
- Snowpeas27 calories, 1.8 g protein in 1 cup
- Soft drink117 calories, 0.0 g protein in 1 child/senior drink
- Sopaipilla367 calories per 100 g
- Sourdough bread117 calories, 4.6 g protein in 1 large or thick slice
- Soy bread115 calories, 7.1 g protein in 1 large or thick slice
- Soybean curd73 calories, 8.6 g protein in 1 piece
- Spaghetti sauce133 calories, 3.7 g protein in 1 cup
- Spam315 calories per 100 g
- Spanish rice279 calories, 7.0 g protein in 1 cup
- Spinach dip52 calories, 0.4 g protein in 1 tablespoon
- Sports drink79 calories, 0.0 g protein in 1 cup
- Sprouted wheat bread49 calories, 3.4 g protein in 1 slice
- Steak sandwich or sub149 calories, 10.7 g protein in 1 miniature/slider
- Stewed potatoes258 calories, 5.0 g protein in 1 cup
- Stewed seasoned ground beef169 calories per 100 g
- Strawberry milk171 calories, 7.8 g protein in 1 cup
- Stuffed cabbage155 calories, 7.2 g protein in 1 stuffed cabbage leaf
- Stuffed grape leaves369 calories, 13.2 g protein in 1 cup
- Stuffed pepper295 calories, 13.7 g protein in 1/2 pepper with filling
- Stuffed shells123 calories, 6.0 g protein in 1 shell
- Stuffed tomato148 calories, 7.1 g protein in 1 tomato with filling
- Sunflower meal bread132 calories, 4.8 g protein in 1 large or thick slice
- Sushi141 calories, 4.4 g protein in 1 cup
- Sushi roll174 calories, 8.9 g protein in 1 cup
- Sweet and sour pork47 calories, 1.6 g protein in 1 nugget
- Sweet potato bread104 calories, 3.7 g protein in 1 large or thick slice
- Sweet potato fries115 calories, 1.4 g protein in 1 cup
- Sweet potato tots248 calories, 2.9 g protein in 1 cup
- Swiss steak196 calories, 26.3 g protein in 1 medium piece with sauce
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