Food calories and nutrition facts

Calories, protein, carbohydrates, fat and fiber per 100 g for 116 common foods. Values are averages based on USDA FoodData Central and can vary by brand, variety and cooking method; check the label when you have one.

Food (per 100 g)	Calories	Protein g	Carbs g	Fat g	Fiber g
Meat & poultry
Chicken breast, cooked	165	31	0	3.6	0
Chicken thigh, cooked, skinless	209	26	0	10.9	0
Turkey breast, roasted	135	30	0	1	0
Ground beef 90/10, cooked	217	26.1	0	11.7	0
Ground beef 80/20, cooked	254	25.9	0	16	0
Beef sirloin steak, cooked	206	30	0	8.8	0
Beef ribeye, cooked	291	24	0	21	0
Pork tenderloin, cooked	143	26	0	3.5	0
Lamb, leg, roasted	258	25.6	0	16.5	0
Bacon, cooked	541	37	1.4	42	0
Beef jerky	410	33.2	11	25.6	1.8
Fish & seafood
Salmon, Atlantic, cooked	206	22.1	0	12.4	0
Tuna, canned in water, drained	116	25.5	0	0.8	0
Cod, cooked	105	22.8	0	0.9	0
Tilapia, cooked	128	26.2	0	2.7	0
Shrimp, cooked	99	24	0.2	0.3	0
Sardines, canned in oil	208	24.6	0	11.5	0
Mackerel, cooked	262	23.9	0	17.8	0
Sea bass, cooked	124	23.6	0	2.6	0
Eggs & dairy
Egg, whole, large	143	12.6	0.7	9.5	0
Egg white	52	10.9	0.7	0.2	0
Greek yogurt, nonfat, plain	59	10.2	3.6	0.4	0
Greek yogurt, full fat, plain	97	9	4	5	0
Skyr, plain	63	11	4	0.2	0
Cottage cheese, low fat	72	12.4	2.7	1	0
Milk, whole	61	3.2	4.8	3.3	0
Milk, skim	34	3.4	5	0.1	0
Cheddar cheese	403	24.9	1.3	33.1	0
Mozzarella, part skim	254	24.3	2.8	15.9	0
Feta cheese	264	14.2	4.1	21.3	0
Parmesan	431	38.5	4.1	28.6	0
Butter	717	0.9	0.1	81.1	0
Kefir, plain	52	3.6	4.5	2	0
Plant protein
Tofu, firm	144	17.3	2.8	8.7	2.3
Tempeh	192	20.3	7.6	10.8	0
Seitan	370	75	14	1.9	0.6
Edamame, cooked	121	11.9	8.9	5.2	5.2
Lentils, cooked	116	9	20.1	0.4	7.9
Chickpeas, cooked	164	8.9	27.4	2.6	7.6
Black beans, cooked	132	8.9	23.7	0.5	8.7
Kidney beans, cooked	127	8.7	22.8	0.5	6.4
Hummus	166	7.9	14.3	9.6	6
Supplements
Whey protein powder	400	80	8	6	0
Casein protein powder	370	78	9	2.5	0
Pea protein powder	380	80	5	6	2
Grains & starches
White rice, cooked	130	2.7	28.2	0.3	0.4
Brown rice, cooked	123	2.7	25.6	1	1.6
Basmati rice, cooked	121	3.5	25.2	0.4	0.4
Rolled oats, dry	379	13.2	67.7	6.5	10.1
Quinoa, cooked	120	4.4	21.3	1.9	2.8
Pasta, cooked	158	5.8	30.9	0.9	1.8
Whole-wheat pasta, cooked	149	5.8	30.1	1.7	3.9
Bulgur, cooked	83	3.1	18.6	0.2	4.5
Couscous, cooked	112	3.8	23.2	0.2	1.4
White bread	266	8.9	49.4	3.3	2.7
Whole-wheat bread	252	12.4	42.7	3.5	6
Bagel, plain	257	10	50.5	1.6	2.2
Flour tortilla	306	8.2	50.2	7.9	3.5
Rice cakes	387	8.2	81.5	2.8	4.2
Granola	471	10	64	20	6
Potato, baked, with skin	93	2.5	21.2	0.1	2.2
Sweet potato, baked	90	2	20.7	0.2	3.3
Corn, cooked	96	3.4	21	1.5	2.4
Vegetables
Broccoli, cooked	35	2.4	7.2	0.4	3.3
Spinach, raw	23	2.9	3.6	0.4	2.2
Kale, raw	49	4.3	8.8	0.9	3.6
Carrots, raw	41	0.9	9.6	0.2	2.8
Tomato	18	0.9	3.9	0.2	1.2
Cucumber	15	0.7	3.6	0.1	0.5
Bell pepper, red	31	1	6	0.3	2.1
Zucchini	17	1.2	3.1	0.3	1
Green beans, cooked	35	1.9	7.9	0.3	3.2
Cauliflower, raw	25	1.9	5	0.3	2
Brussels sprouts, cooked	36	2.6	7.1	0.5	2.6
Asparagus, cooked	22	2.4	4.1	0.2	2
Mushrooms, white	22	3.1	3.3	0.3	1
Onion	40	1.1	9.3	0.1	1.7
Lettuce, romaine	17	1.2	3.3	0.3	2.1
Eggplant, cooked	35	0.8	8.7	0.2	2.5
Green peas, cooked	84	5.4	15.6	0.2	5.5
Fruit
Banana	89	1.1	22.8	0.3	2.6
Apple	52	0.3	13.8	0.2	2.4
Orange	47	0.9	11.8	0.1	2.4
Blueberries	57	0.7	14.5	0.3	2.4
Strawberries	32	0.7	7.7	0.3	2
Grapes	69	0.7	18.1	0.2	0.9
Pineapple	50	0.5	13.1	0.1	1.4
Mango	60	0.8	15	0.4	1.6
Watermelon	30	0.6	7.6	0.2	0.4
Kiwi	61	1.1	14.7	0.5	3
Avocado	160	2	8.5	14.7	6.7
Dates, Medjool	277	1.8	75	0.2	6.7
Raisins	299	3.1	79.2	0.5	3.7
Nuts, seeds & fats
Almonds	579	21.2	21.6	49.9	12.5
Walnuts	654	15.2	13.7	65.2	6.7
Cashews	553	18.2	30.2	43.9	3.3
Peanuts	567	25.8	16.1	49.2	8.5
Peanut butter	588	25.1	20	50.4	6
Almond butter	614	21	18.8	55.5	10.3
Chia seeds	486	16.5	42.1	30.7	34.4
Flaxseed	534	18.3	28.9	42.2	27.3
Pumpkin seeds	559	30.2	10.7	49.1	6
Tahini	595	17	21.2	53.8	9.3
Olive oil	884	0	0	100	0
Coconut oil	892	0	0	99.1	0
Dark chocolate 70-85%	598	7.8	45.9	42.6	10.9
Drinks & other
Orange juice	45	0.7	10.4	0.2	0.2
Cola, regular	42	0	10.6	0	0
Beer, regular	43	0.5	3.6	0	0
Oat milk	48	1	6.7	2	0.8
Soy milk, unsweetened	33	2.9	1.7	1.6	0.4
Almond milk, unsweetened	15	0.6	0.3	1.2	0.2
Honey	304	0.3	82.4	0	0.2
Pizza, cheese	266	11.4	33.3	9.7	2.3
French fries	312	3.4	41.4	14.7	3.8
Hamburger, fast food	254	13	30	9	1.5

Highest protein per calorie

Shrimp, cooked: 24 g protein per 99 kcal
Turkey breast, roasted: 30 g protein per 135 kcal
Tuna, canned in water, drained: 25.5 g protein per 116 kcal
Cod, cooked: 22.8 g protein per 105 kcal
Casein protein powder: 78 g protein per 370 kcal
Pea protein powder: 80 g protein per 380 kcal
Egg white: 10.9 g protein per 52 kcal
Tilapia, cooked: 26.2 g protein per 128 kcal

How to use this table

Multiply each value by the weight you eat divided by 100. For example, 150 g of cooked chicken breast gives 165 × 1.5 ≈ 248 calories and 31 × 1.5 ≈ 46 g of protein. Weigh foods in the state listed: cooked rice and dry oats have very different values per 100 g.

Log foods directly in the tracker to see your daily totals against your targets.