Foods that start with W
USDA's reference data names 65 common foods that start with W, from waffle to woven wheat crackers; 9 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
- Waffle149 calories, 3.5 g protein in 1 small waffle
- Wheat bran muffins112 calories, 2.0 g protein in 1 oz
- Wheat bread79 calories, 3.1 g protein in 1 slice
- Wheat crackers265 calories, 5.4 g protein in 1 cup, bite size
- White bread115 calories, 4.1 g protein in 1 large or thick slice
- White cake264 calories, 4.0 g protein in 1 piece
- Whole grain crackers465 calories per 100 g
- Whole-wheat bread82 calories, 3.9 g protein in 1 slice
- Whole-wheat crackers120 calories, 3.0 g protein in 1 serving
Vegetables and Vegetable Products
- Water convolvulus11 calories, 1.5 g protein in 1 cup, chopped
- Waterchestnuts60 calories, 0.9 g protein in 1/2 cup slices
- Watercress4 calories, 0.8 g protein in 1 cup, chopped
- Waxgourd17 calories, 0.5 g protein in 1 cup, cubes
- White button mushrooms25 calories per 100 g
- White mushrooms21 calories, 3.0 g protein in 1 cup, whole
- White potatoes63 calories, 1.5 g protein in 1 small
- Winged beans744 calories, 54.0 g protein in 1 cup
- Winter squash36 calories, 1.4 g protein in 1 cup
Cereal Grains and Pasta
- Wheat227 calories, 9.8 g protein in 1 cup
- Wheat bran130 calories, 9.3 g protein in 1 cup
- Wheat flour408 calories, 15.9 g protein in 1 cup
- White cornmeal490 calories, 11.6 g protein in 1 cup
- White rice205 calories, 4.3 g protein in 1 cup
- White wheat flour496 calories, 11.2 g protein in 1 cup unsifted, dipped
- Whole grain pasta207 calories, 8.3 g protein in 1 cup, cooked
- Whole-wheat pasta225 calories, 9.0 g protein in 1 cup spaghetti packed
- Wild rice166 calories, 6.5 g protein in 1 cup
American Indian/Alaska Native Foods
Dairy and Egg Products
- Whey59 calories, 1.9 g protein in 1 cup
- Whipped cream138 calories, 0.8 g protein in 1 cup
- Whipped topping239 calories, 0.9 g protein in 1 cup
- Whole milk149 calories, 8.0 g protein in 1 cup
- Whole milk yogurt149 calories, 8.5 g protein in 1 cup
Soups, Sauces, and Gravies
- Wasabi142 calories, 6.2 g protein in 1 cup, sliced
- White sauce233 calories, 5.0 g protein in 1/2 cup
- Wonton soup81 calories, 5.9 g protein in 1 cup
- Worcestershire sauce212 calories, 0.0 g protein in 1 cup
Fruits and Fruit Juices
- Watermelon84 calories, 1.7 g protein in 1 NLEA serving
- White grapefruit38 calories, 0.7 g protein in 1/2 fruit
- White grapefruit juice96 calories, 1.2 g protein in 1 cup
- Wild blueberries80 calories, 0.0 g protein in 1 cup, frozen
Beverages
- Water0 calories, 0.0 g protein in 1 cup ice
- Whiskey sour mix57 calories, 0.1 g protein in 2 fl oz
- Wine149 calories, 0.6 g protein in 1 glass
Finfish and Shellfish Products
Fats and Oils
- Walnut oil124 calories, 0.0 g protein in 1 tablespoon
- Wheat germ oil124 calories, 0.0 g protein in 1 tablespoon
Nut and Seed Products
- Walnuts189 calories, 2.8 g protein in 1 oz
Breakfast Cereals
- Wheat germ414 calories, 26.6 g protein in 1 cup
Legumes and Legume Products
- White beans249 calories, 17.4 g protein in 1 cup
Sweets
- White frostings371 calories per 100 g
Other foods
- White fish204 calories, 13.8 g protein in 1 small/regular fillet
- White pizza188 calories, 8.2 g protein in 1 piece, medium pizza
- White roll120 calories, 4.2 g protein in 1 medium/regular/sandwich size roll
- White sugar401 calories per 100 g
- Whopper226 calories per 100 g
- Whopper jr292 calories, 14.5 g protein in 1 hamburger
- Wonton144 calories, 6.6 g protein in 1 cup
- Woven wheat crackers441 calories per 100 g
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