Food database
Calories and macros for the foods people actually eat when they train. Search, filter by diet, sort by protein density, and open any food for its full nutrition label.
| Food | kcal | Protein | Carbs | Fat | Fiber | P / 100 kcal | Amount |
|---|---|---|---|---|---|---|---|
| Collagen peptides (unflavored) · Protein Supplements | 360 | 90 | 0 | 0 | 0 | 25.0 | 100 g |
| Whey protein isolate (unflavored) · Protein Supplements | 370 | 88 | 3 | 1 | 0 | 23.8 | 100 g |
| Soy protein isolate (unflavored) · Protein Supplements | 365 | 85 | 3 | 3 | 0.5 | 23.3 | 100 g |
| Egg white protein powder (dried egg white) · Protein Supplements | 382 | 81.1 | 7.8 | 0.3 | 0 | 21.2 | 100 g |
| Micellar casein protein (unflavored) · Protein Supplements | 360 | 80 | 6 | 2 | 0 | 22.2 | 100 g |
| Pea protein isolate (unflavored) · Protein Supplements | 380 | 80 | 4 | 6 | 1 | 21.1 | 100 g |
| Whey protein concentrate 80% (unflavored) · Protein Supplements | 400 | 78 | 8 | 6 | 0 | 19.5 | 100 g |
| Vital wheat gluten (dry flour) · Plant Protein | 370 | 75.2 | 13.8 | 1.9 | 0.6 | 20.3 | 100 g |
| Textured vegetable protein (TVP), dry · Plant Protein | 330 | 52 | 33 | 1.2 | 17 | 15.8 | 100 g |
| Bacon, pork (pan-fried) · Meat & Poultry | 541 | 37 | 1.4 | 41.8 | 0 | 6.8 | 100 g |
| Parmesan cheese, hard · Eggs & Dairy | 392 | 35.8 | 3.2 | 25.8 | 0 | 9.1 | 100 g |
| Beef jerky · Snacks & Other | 410 | 33.2 | 11 | 25.6 | 1.8 | 8.1 | 100 g |
| Protein bar (typical whey-based) · Snacks & Other | 360 | 33 | 37 | 11 | 12 | 9.2 | 100 g |
| Hemp seeds, hulled · Nuts & Seeds | 553 | 31.6 | 8.7 | 48.8 | 4 | 5.7 | 100 g |
| Chicken breast, skinless (roasted) · Meat & Poultry | 165 | 31 | 0 | 3.6 | 0 | 18.8 | 100 g |
| Pumpkin seeds / pepitas (dried) · Nuts & Seeds | 559 | 30.2 | 10.7 | 49.1 | 6 | 5.4 | 100 g |
| Tuna, light, canned in oil (drained) · Fish & Seafood | 198 | 29.1 | 0 | 8.2 | 0 | 14.7 | 100 g |
| Peanuts (raw) · Nuts & Seeds | 567 | 25.8 | 16.1 | 49.2 | 8.5 | 4.6 | 100 g |
| Tuna, light, canned in water (drained) · Fish & Seafood | 116 | 25.5 | 0 | 0.8 | 0 | 22.0 | 100 g |
| Peanut butter, smooth (salted) · Nuts & Seeds | 588 | 25.1 | 20 | 50.4 | 6 | 4.3 | 100 g |
| Seitan (prepared wheat gluten) · Plant Protein | 141 | 25 | 6 | 2 | 1 | 17.7 | 100 g |
| Cheddar cheese · Eggs & Dairy | 403 | 24.9 | 1.3 | 33.1 | 0 | 6.2 | 100 g |
| Sardines, canned in oil, with bones (drained) · Fish & Seafood | 208 | 24.6 | 0 | 11.5 | 0 | 11.8 | 100 g |
| Tuna, yellowfin steak (raw) · Fish & Seafood | 109 | 24.4 | 0 | 0.5 | 0 | 22.4 | 100 g |
| Mozzarella, part-skim · Eggs & Dairy | 254 | 24.3 | 2.8 | 15.9 | 0 | 9.6 | 100 g |
| Turkey breast, skinless (raw) · Meat & Poultry | 114 | 23.7 | 0.1 | 1.5 | 0 | 20.8 | 100 g |
| Beef top sirloin steak, lean, trimmed (raw) · Meat & Poultry | 135 | 22.6 | 0 | 4.7 | 0 | 16.7 | 100 g |
| Chicken breast, skinless (raw) · Meat & Poultry | 120 | 22.5 | 0 | 2.6 | 0 | 18.8 | 100 g |
| Ground beef 95% lean / 5% fat (raw) · Meat & Poultry | 137 | 21.4 | 0 | 5 | 0 | 15.6 | 100 g |
| Pork loin chop, lean (raw) · Meat & Poultry | 143 | 21.4 | 0 | 6.3 | 0 | 15.0 | 100 g |
| Almonds (raw) · Nuts & Seeds | 579 | 21.2 | 21.6 | 49.9 | 12.5 | 3.7 | 100 g |
| Pork tenderloin, lean (raw) · Meat & Poultry | 120 | 21 | 0 | 3.5 | 0 | 17.5 | 100 g |
| Almond butter, plain (unsalted) · Nuts & Seeds | 614 | 21 | 18.8 | 55.5 | 10.3 | 3.4 | 100 g |
| Trout, rainbow, farmed (raw) · Fish & Seafood | 141 | 20.8 | 0 | 6.2 | 0 | 14.8 | 100 g |
| Sunflower seed kernels (dried) · Nuts & Seeds | 584 | 20.8 | 20 | 51.5 | 8.6 | 3.6 | 100 g |
| Lamb leg, lean only (raw) · Meat & Poultry | 128 | 20.6 | 0 | 4.5 | 0 | 16.1 | 100 g |
| Beef liver (raw) · Meat & Poultry | 135 | 20.4 | 3.9 | 3.6 | 0 | 15.1 | 100 g |
| Salmon, Atlantic, farmed (raw) · Fish & Seafood | 208 | 20.4 | 0 | 13.4 | 0 | 9.8 | 100 g |
| Tempeh · Plant Protein | 192 | 20.3 | 7.6 | 10.8 | 4.8 | 10.6 | 100 g |
| Pistachios (raw, shelled) · Nuts & Seeds | 560 | 20.2 | 27.2 | 45.3 | 10.6 | 3.6 | 100 g |
| Tilapia (raw) · Fish & Seafood | 96 | 20.1 | 0 | 1.7 | 0 | 20.9 | 100 g |
| Shrimp (raw) · Fish & Seafood | 85 | 20.1 | 0 | 0.5 | 0 | 23.6 | 100 g |
| Ground beef 90% lean / 10% fat (raw) · Meat & Poultry | 176 | 20 | 0 | 10 | 0 | 11.4 | 100 g |
| Salmon, Atlantic, wild (raw) · Fish & Seafood | 142 | 19.8 | 0 | 6.3 | 0 | 13.9 | 100 g |
| Chicken thigh, skinless (raw) · Meat & Poultry | 121 | 19.7 | 0 | 4.1 | 0 | 16.3 | 100 g |
| Beef ribeye steak, lean and fat (raw) · Meat & Poultry | 248 | 18.9 | 0 | 19.2 | 0 | 7.6 | 100 g |
| Ground turkey 93% lean (raw) · Meat & Poultry | 150 | 18.7 | 0 | 8.3 | 0 | 12.5 | 100 g |
| Mackerel, Atlantic (raw) · Fish & Seafood | 205 | 18.6 | 0 | 13.9 | 0 | 9.1 | 100 g |
| Halibut (raw) · Fish & Seafood | 91 | 18.6 | 0 | 1.3 | 0 | 20.4 | 100 g |
| Sea bass (raw) · Fish & Seafood | 97 | 18.4 | 0 | 2 | 0 | 19.0 | 100 g |
| Smoked salmon (cold-smoked) · Fish & Seafood | 117 | 18.3 | 0 | 4.3 | 0 | 15.6 | 100 g |
| Flaxseed (ground) · Nuts & Seeds | 534 | 18.3 | 28.9 | 42.2 | 27.3 | 3.4 | 100 g |
| Soybeans, mature (boiled, cooked) · Plant Protein | 172 | 18.2 | 8.4 | 9 | 6 | 10.6 | 100 g |
| Cashews (raw) · Nuts & Seeds | 553 | 18.2 | 30.2 | 43.9 | 3.3 | 3.3 | 100 g |
| Cod, Atlantic (raw) · Fish & Seafood | 82 | 17.8 | 0 | 0.7 | 0 | 21.7 | 100 g |
| Tofu, firm (calcium-set, raw) · Plant Protein | 144 | 17.3 | 2.8 | 8.7 | 2.3 | 12.0 | 100 g |
| Ground beef 80% lean / 20% fat (raw) · Meat & Poultry | 254 | 17.2 | 0 | 20 | 0 | 6.8 | 100 g |
| Turkey breast deli slices · Meat & Poultry | 104 | 17.1 | 4.2 | 1.7 | 0.5 | 16.4 | 100 g |
| Tahini (sesame seed paste) · Nuts & Seeds | 595 | 17 | 21.2 | 53.8 | 9.3 | 2.9 | 100 g |
| Chicken thigh with skin (raw) · Meat & Poultry | 221 | 16.5 | 0 | 16.6 | 0 | 7.5 | 100 g |
| Chia seeds (dried) · Nuts & Seeds | 486 | 16.5 | 42.1 | 30.7 | 34.4 | 3.4 | 100 g |
| Egg yolk (raw) · Eggs & Dairy | 322 | 15.9 | 3.6 | 26.5 | 0 | 4.9 | 100 g |
| Walnuts, English · Nuts & Seeds | 654 | 15.2 | 13.7 | 65.2 | 6.7 | 2.3 | 100 g |
| Hazelnuts / filberts · Nuts & Seeds | 628 | 15 | 16.7 | 60.8 | 9.7 | 2.4 | 100 g |
| Mass gainer powder · Protein Supplements | 380 | 15 | 75 | 3 | 1 | 3.9 | 100 g |
| Brazil nuts · Nuts & Seeds | 659 | 14.3 | 11.7 | 67.1 | 7.5 | 2.2 | 100 g |
| Feta cheese · Eggs & Dairy | 264 | 14.2 | 4.1 | 21.3 | 0 | 5.4 | 100 g |
| Granola (oats, nuts, honey) · Snacks & Other | 489 | 13.7 | 53.9 | 24.3 | 8.9 | 2.8 | 100 g |
| Oats, rolled (dry, uncooked) · Grains & Starches | 379 | 13.2 | 67.7 | 6.5 | 10.1 | 3.5 | 100 g |
| Popcorn, air-popped (plain) · Snacks & Other | 387 | 12.9 | 77.8 | 4.5 | 14.5 | 3.3 | 100 g |
| Egg, whole (raw) · Eggs & Dairy | 143 | 12.6 | 0.7 | 9.5 | 0 | 8.8 | 100 g |
| Egg, whole (hard-boiled) · Eggs & Dairy | 155 | 12.6 | 1.1 | 10.6 | 0 | 8.1 | 100 g |
| Whole-wheat / whole-grain bread · Grains & Starches | 252 | 12.5 | 42.7 | 3.5 | 6 | 5.0 | 100 g |
| Scallops (raw) · Fish & Seafood | 69 | 12.1 | 3.2 | 0.5 | 0 | 17.5 | 100 g |
| Mussels, blue (raw) · Fish & Seafood | 86 | 11.9 | 3.7 | 2.2 | 0 | 13.8 | 100 g |
| Edamame, shelled (cooked from frozen) · Plant Protein | 121 | 11.9 | 8.9 | 5.2 | 5.2 | 9.8 | 100 g |
| Ricotta, part-skim · Eggs & Dairy | 138 | 11.4 | 5.1 | 7.9 | 0 | 8.3 | 100 g |
| Cottage cheese, full-fat 4% · Eggs & Dairy | 98 | 11.1 | 3.4 | 4.3 | 0 | 11.3 | 100 g |
| Skyr, plain, nonfat · Eggs & Dairy | 63 | 11 | 4 | 0.2 | 0 | 17.5 | 100 g |
| Egg white (raw) · Eggs & Dairy | 52 | 10.9 | 0.7 | 0.2 | 0 | 21.0 | 100 g |
| Cottage cheese, low-fat 2% · Eggs & Dairy | 81 | 10.5 | 4.8 | 2.3 | 0 | 13.0 | 100 g |
| Pretzels, hard, salted · Snacks & Other | 380 | 10.3 | 79.8 | 2.9 | 2.8 | 2.7 | 100 g |
| Greek yogurt, plain, nonfat (0%) · Eggs & Dairy | 59 | 10.2 | 3.6 | 0.4 | 0 | 17.3 | 100 g |
| Bagel, plain, enriched · Grains & Starches | 257 | 10 | 50.5 | 1.6 | 2.1 | 3.9 | 100 g |
| Greek yogurt, plain, 2% fat · Eggs & Dairy | 73 | 9.9 | 3.9 | 1.9 | 0 | 13.6 | 100 g |
| Lentils (boiled, cooked) · Plant Protein | 116 | 9 | 20.1 | 0.4 | 7.9 | 7.8 | 100 g |
| Pinto beans (boiled, cooked) · Plant Protein | 143 | 9 | 26.2 | 0.7 | 9 | 6.3 | 100 g |
| Chickpeas / garbanzo beans (boiled, cooked) · Plant Protein | 164 | 8.9 | 27.4 | 2.6 | 7.6 | 5.4 | 100 g |
| Black beans (boiled, cooked) · Plant Protein | 132 | 8.9 | 23.7 | 0.5 | 8.7 | 6.7 | 100 g |
| Kidney beans, red (boiled, cooked) · Plant Protein | 127 | 8.7 | 22.8 | 0.5 | 6.4 | 6.9 | 100 g |
| Split peas (boiled, cooked) · Plant Protein | 118 | 8.3 | 21.1 | 0.4 | 8.3 | 7.0 | 100 g |
| Navy beans (boiled, cooked) · Plant Protein | 140 | 8.2 | 26.1 | 0.6 | 10.5 | 5.9 | 100 g |
| Tortilla, wheat flour · Grains & Starches | 306 | 8.2 | 50 | 8 | 3.5 | 2.7 | 100 g |
| Rice cakes, brown rice, plain (unsalted) · Snacks & Other | 387 | 8.2 | 81.5 | 2.8 | 4.2 | 2.1 | 100 g |
| Macadamia nuts · Nuts & Seeds | 718 | 7.9 | 13.8 | 75.8 | 8.6 | 1.1 | 100 g |
| Hummus, commercial · Snacks & Other | 166 | 7.9 | 14.3 | 9.6 | 6 | 4.8 | 100 g |
| Dark chocolate, 70-85% cacao · Snacks & Other | 598 | 7.8 | 45.9 | 42.6 | 10.9 | 1.3 | 100 g |
| White bread, enriched · Grains & Starches | 266 | 7.6 | 50.6 | 3.3 | 2.4 | 2.9 | 100 g |
| Corn flakes cereal · Grains & Starches | 357 | 7.5 | 84.1 | 0.4 | 3.3 | 2.1 | 100 g |
| Tofu, silken, firm · Plant Protein | 62 | 6.9 | 2.4 | 2.7 | 0.1 | 11.1 | 100 g |
| Whole-wheat pasta (cooked) · Grains & Starches | 149 | 6 | 30.1 | 1.7 | 3.9 | 4.0 | 100 g |
| Pasta, enriched (cooked, unsalted) · Grains & Starches | 158 | 5.8 | 30.9 | 0.9 | 1.8 | 3.7 | 100 g |
| Tortilla, corn · Grains & Starches | 218 | 5.7 | 44.6 | 2.9 | 6.3 | 2.6 | 100 g |
| Green peas (raw) · Vegetables | 81 | 5.4 | 14.5 | 0.4 | 5.1 | 6.7 | 100 g |
| Quinoa (cooked) · Grains & Starches | 120 | 4.4 | 21.3 | 1.9 | 2.8 | 3.7 | 100 g |
| Kale (raw) · Vegetables | 49 | 4.3 | 8.8 | 0.9 | 3.6 | 8.8 | 100 g |
| Kefir, plain, low-fat · Eggs & Dairy | 41 | 3.8 | 4.5 | 1 | 0 | 9.3 | 100 g |
| Couscous (cooked) · Grains & Starches | 112 | 3.8 | 23.2 | 0.2 | 1.4 | 3.4 | 100 g |
| Basmati rice, white (cooked) · Grains & Starches | 121 | 3.5 | 25.2 | 0.4 | 0.4 | 2.9 | 100 g |
| Chocolate milk, low-fat 1% · Snacks & Other | 62 | 3.5 | 10.4 | 1 | 0.8 | 5.6 | 100 g |
| Milk, skim / nonfat (vitamin D fortified) · Eggs & Dairy | 34 | 3.4 | 5 | 0.1 | 0 | 10.0 | 100 g |
| Buckwheat groats, roasted (cooked) · Grains & Starches | 92 | 3.4 | 19.9 | 0.6 | 2.7 | 3.7 | 100 g |
| Brussels sprouts (raw) · Vegetables | 43 | 3.4 | 9 | 0.3 | 3.8 | 7.9 | 100 g |
| Milk, reduced-fat 2% (vitamin D fortified) · Eggs & Dairy | 50 | 3.3 | 4.8 | 2 | 0 | 6.6 | 100 g |
| Sweet corn, yellow kernels (raw) · Vegetables | 86 | 3.3 | 19 | 1.4 | 2.7 | 3.8 | 100 g |
| Milk, whole 3.25% (vitamin D fortified) · Eggs & Dairy | 61 | 3.2 | 4.8 | 3.3 | 0 | 5.2 | 100 g |
| Bulgur wheat (cooked) · Grains & Starches | 83 | 3.1 | 18.6 | 0.2 | 4.5 | 3.7 | 100 g |
| Mushrooms, white button (raw) · Vegetables | 22 | 3.1 | 3.3 | 0.3 | 1 | 14.1 | 100 g |
| Raisins, seedless · Fruits | 299 | 3.1 | 79.2 | 0.5 | 3.7 | 1.0 | 100 g |
| Soy milk, unsweetened (fortified) · Plant Protein | 33 | 2.9 | 1.7 | 1.6 | 0.5 | 8.8 | 100 g |
| Spinach (raw) · Vegetables | 23 | 2.9 | 3.6 | 0.4 | 2.2 | 12.6 | 100 g |
| Broccoli (raw) · Vegetables | 34 | 2.8 | 6.6 | 0.4 | 2.6 | 8.2 | 100 g |
| Heavy whipping cream · Fats & Oils | 340 | 2.8 | 2.8 | 36.1 | 0 | 0.8 | 100 g |
| White rice, long-grain (cooked) · Grains & Starches | 130 | 2.7 | 28.2 | 0.3 | 0.4 | 2.1 | 100 g |
| Jasmine rice, white (cooked) · Grains & Starches | 129 | 2.7 | 28 | 0.3 | 0.4 | 2.1 | 100 g |
| Brown rice, long-grain (cooked) · Grains & Starches | 111 | 2.6 | 23 | 0.9 | 1.8 | 2.3 | 100 g |
| Potato, baked, flesh and skin · Grains & Starches | 93 | 2.5 | 21.2 | 0.1 | 2.2 | 2.7 | 100 g |
| Barley, pearled (cooked) · Grains & Starches | 123 | 2.3 | 28.2 | 0.4 | 3.8 | 1.9 | 100 g |
| Asparagus (raw) · Vegetables | 20 | 2.2 | 3.9 | 0.1 | 2.1 | 11.0 | 100 g |
| Sweet potato, baked in skin · Grains & Starches | 90 | 2 | 20.7 | 0.2 | 3.3 | 2.2 | 100 g |
| Avocado, Hass (raw) · Fats & Oils | 160 | 2 | 8.5 | 14.7 | 6.7 | 1.3 | 100 g |
| Coconut milk, canned (full-fat) · Fats & Oils | 197 | 2 | 2.8 | 21.3 | 0 | 1.0 | 100 g |
| Potato, boiled, without skin · Grains & Starches | 87 | 1.9 | 20.1 | 0.1 | 1.8 | 2.2 | 100 g |
| Cauliflower (raw) · Vegetables | 25 | 1.9 | 5 | 0.3 | 2 | 7.6 | 100 g |
| Rice noodles (cooked) · Grains & Starches | 108 | 1.8 | 24 | 0.2 | 1 | 1.7 | 100 g |
| Green beans (raw) · Vegetables | 31 | 1.8 | 7 | 0.2 | 2.7 | 5.8 | 100 g |
| Dates, Medjool · Fruits | 277 | 1.8 | 75 | 0.2 | 6.7 | 0.6 | 100 g |
| Pomegranate arils (raw) · Fruits | 83 | 1.7 | 18.7 | 1.2 | 4 | 2.0 | 100 g |
| Beetroot (raw) · Vegetables | 43 | 1.6 | 9.6 | 0.2 | 2.8 | 3.7 | 100 g |
| Sweet potato, boiled, without skin · Grains & Starches | 76 | 1.4 | 17.7 | 0.1 | 2.5 | 1.8 | 100 g |
| Cabbage, green (raw) · Vegetables | 25 | 1.3 | 5.8 | 0.1 | 2.5 | 5.2 | 100 g |
| Zucchini / courgette (raw) · Vegetables | 17 | 1.2 | 3.1 | 0.3 | 1 | 7.1 | 100 g |
| Lettuce, romaine (raw) · Vegetables | 17 | 1.2 | 3.3 | 0.3 | 2.1 | 7.1 | 100 g |
| Raspberries (raw) · Fruits | 52 | 1.2 | 11.9 | 0.7 | 6.5 | 2.3 | 100 g |
| Onion (raw) · Vegetables | 40 | 1.1 | 9.3 | 0.1 | 1.7 | 2.8 | 100 g |
| Banana (raw) · Fruits | 89 | 1.1 | 22.8 | 0.3 | 2.6 | 1.2 | 100 g |
| Kiwifruit, green (raw) · Fruits | 61 | 1.1 | 14.7 | 0.5 | 3 | 1.8 | 100 g |
| Cherries, sweet (raw) · Fruits | 63 | 1.1 | 16 | 0.2 | 2.1 | 1.7 | 100 g |
| Bell pepper, red (raw) · Vegetables | 31 | 1 | 6 | 0.3 | 2.1 | 3.2 | 100 g |
| Mayonnaise, regular · Fats & Oils | 680 | 1 | 0.6 | 74.9 | 0 | 0.1 | 100 g |
| Tomato, red (raw) · Vegetables | 18 | 0.9 | 3.9 | 0.2 | 1.2 | 5.0 | 100 g |
| Carrot (raw) · Vegetables | 41 | 0.9 | 9.6 | 0.2 | 2.8 | 2.2 | 100 g |
| Orange (raw) · Fruits | 47 | 0.9 | 11.8 | 0.1 | 2.4 | 1.9 | 100 g |
| Peach (raw) · Fruits | 39 | 0.9 | 9.5 | 0.3 | 1.5 | 2.3 | 100 g |
| Butter, salted · Fats & Oils | 717 | 0.9 | 0.1 | 81.1 | 0 | 0.1 | 100 g |
| Mango (raw) · Fruits | 60 | 0.8 | 15 | 0.4 | 1.6 | 1.3 | 100 g |
| Grapefruit, pink/red (raw) · Fruits | 42 | 0.8 | 10.7 | 0.1 | 1.6 | 1.9 | 100 g |
| Olives, ripe black (canned) · Fats & Oils | 115 | 0.8 | 6.3 | 10.7 | 3.2 | 0.7 | 100 g |
| Cucumber, with peel (raw) · Vegetables | 15 | 0.7 | 3.6 | 0.1 | 0.5 | 4.7 | 100 g |
| Blueberries (raw) · Fruits | 57 | 0.7 | 14.5 | 0.3 | 2.4 | 1.2 | 100 g |
| Strawberries (raw) · Fruits | 32 | 0.7 | 7.7 | 0.3 | 2 | 2.2 | 100 g |
| Grapes, red or green (raw) · Fruits | 69 | 0.7 | 18.1 | 0.2 | 0.9 | 1.0 | 100 g |
| Coconut water · Snacks & Other | 19 | 0.7 | 3.7 | 0.2 | 1.1 | 3.7 | 100 g |
| Watermelon (raw) · Fruits | 30 | 0.6 | 7.6 | 0.2 | 0.4 | 2.0 | 100 g |
| Pineapple (raw) · Fruits | 50 | 0.5 | 13.1 | 0.1 | 1.4 | 1.0 | 100 g |
| Pear (raw) · Fruits | 57 | 0.4 | 15.2 | 0.1 | 3.1 | 0.7 | 100 g |
| Jam / preserves, strawberry · Snacks & Other | 278 | 0.4 | 68.9 | 0.1 | 1.1 | 0.1 | 100 g |
| Apple, with skin (raw) · Fruits | 52 | 0.3 | 13.8 | 0.2 | 2.4 | 0.6 | 100 g |
| Ghee / clarified butter · Fats & Oils | 876 | 0.3 | 0 | 99.5 | 0 | 0.0 | 100 g |
| Honey · Snacks & Other | 304 | 0.3 | 82.4 | 0 | 0.2 | 0.1 | 100 g |
| Applesauce, unsweetened · Snacks & Other | 42 | 0.2 | 11.3 | 0.1 | 1.1 | 0.5 | 100 g |
| Flaxseed oil · Fats & Oils | 884 | 0.1 | 0 | 100 | 0 | 0.0 | 100 g |
| Olive oil (incl. extra virgin) · Fats & Oils | 884 | 0 | 0 | 100 | 0 | 0.0 | 100 g |
| Coconut oil · Fats & Oils | 892 | 0 | 0 | 99.1 | 0 | 0.0 | 100 g |
| Avocado oil · Fats & Oils | 884 | 0 | 0 | 100 | 0 | 0.0 | 100 g |
| Canola / rapeseed oil · Fats & Oils | 884 | 0 | 0 | 100 | 0 | 0.0 | 100 g |
| Maple syrup, pure · Snacks & Other | 260 | 0 | 67 | 0.1 | 0 | 0.0 | 100 g |
Grams of each macro. Grains and legumes are cooked weights; meat and fish are raw unless stated. Compare foods side by side →
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Meat & Poultry
Lean and fattier cuts of chicken, turkey, beef, pork and lamb with full macros per 100 g. Most…
→Fish & Seafood
Lean white fish, oily omega-3 fish, canned tuna and shellfish with protein, fat and micronutrient data.…
→Eggs & Dairy
Eggs, Greek yogurt, skyr, cottage cheese, milk and cheeses with protein and calcium per 100 g. Cheap,…
→Plant Protein
Cooked legumes, tofu, tempeh, seitan and soy foods with protein, carbs and fiber per 100 g. Useful for…
→Grains & Starches
Rice, oats, pasta, potatoes, bread and other carb sources, with cooked values for grains. The carbs that…
→Vegetables
Low-calorie, high-volume vegetables with fiber, vitamin C, potassium and other micronutrients. They keep…
→Fruits
Fresh and dried fruits with carbs, sugar, fiber and glycemic index. Quick pre- and post-workout carbs that…
→Nuts & Seeds
Almonds, peanuts, nut butters, chia, flax and other seeds with healthy fats, protein and minerals.…
→Fats & Oils
Cooking oils, butter, ghee, avocado and other fat sources per 100 g. Small amounts add lots of calories,…
→Protein Supplements
Whey isolate, whey concentrate, casein, plant protein and mass gainers using typical label values. Handy…
→Snacks & Other
Dark chocolate, rice cakes, honey, protein bars, jerky and other gym snacks with full macros. Useful for…
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Frequently asked questions
Where does the nutrition data come from?
Values are typical per-100 g figures from the public USDA FoodData Central database (SR Legacy and Foundation Foods), rounded. A few packaged items, such as protein powders, use typical label values instead; their pages say so.
Should I weigh food raw or cooked?
Either works, as long as you match the database entry. Meat and fish lose water when cooked, so 100 g of cooked chicken has more protein than 100 g raw. We list grains and legumes cooked, because that's how most people weigh them.
What does "protein per 100 kcal" mean?
It's the grams of protein in every 100 calories of a food, which makes it a quick way to judge protein density. Foods above about 10 g per 100 kcal (white fish, chicken breast, egg whites, non-fat Greek yogurt) make high protein targets easy to hit on a calorie budget.