Nutrition Facts
Browse calories, macros, and nutrition data for 189+ whole foods. Every page includes meal ideas and goal-specific advice for weight loss, muscle gain, and maintenance.
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Browse by Nutrient
High-Protein Foods
Top 30 ranked by grams per serving
High-Fiber Foods
Top 30 for digestion and satiety
High-Iron Foods
Top 30 for energy and oxygen transport
High-Calcium Foods
Top 30 for bones and muscle function
High-Potassium Foods
Top 30 for blood pressure and heart health
High Vitamin C Foods
Top 30 for immunity and iron absorption
High Vitamin A Foods
Top 30 for vision and immune health
Low-Calorie Foods
Top 30 for volume eating and weight loss
Low-Carb Foods
Top 30 for keto and low-carb diets
Low-Fat Foods
Top 30 for reducing calorie density
Low-Sugar Foods
Top 30 for blood sugar control
Low-Sodium Foods
Top 30 for managing blood pressure
Popular Comparisons
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Apples, fuji
52 cal0.15g protein15.7g carbs0.16g fat
Apricots
48 cal1.4g protein11.1g carbs0.39g fat
Avocados
167 cal1.96g protein8.64g carbs15.4g fat
Bananas
89 cal1.09g protein22.8g carbs0.33g fat
Blackberries
43 cal1.39g protein9.61g carbs0.49g fat
Blueberries
57 cal0.7g protein14.6g carbs0.31g fat
Cherries, sweet
63 cal1.06g protein16g carbs0.2g fat
Cranberries
46 cal0.46g protein12g carbs0.13g fat
Dates, deglet noor
282 cal2.45g protein75g carbs0.39g fat
Figs
74 cal0.75g protein19.2g carbs0.3g fat
Grapefruit
30 cal0.55g protein7.5g carbs0.1g fat
Grapes, red, seedless
69 cal0.91g protein20.2g carbs0.16g fat
Guavas, common
68 cal2.55g protein14.3g carbs0.95g fat
Kiwifruit, green
58 cal1.06g protein14g carbs0.44g fat
Lemon
29 cal1.1g protein9.32g carbs0.3g fat
Limes
30 cal0.7g protein10.5g carbs0.2g fat
Mangos
60 cal0.82g protein15g carbs0.38g fat
Melons, cantaloupe
34 cal0.84g protein8.16g carbs0.19g fat
Melons, honeydew
36 cal0.53g protein8.15g carbs0.22g fat
Nectarines
44 cal1.06g protein10.6g carbs0.32g fat
Oranges
47 cal0.91g protein11.8g carbs0.15g fat
Papayas
43 cal0.47g protein10.8g carbs0.26g fat
Passion-fruit,, purple
97 cal2.2g protein23.4g carbs0.7g fat
Peaches, yellow
42 cal0.91g protein10.1g carbs0.27g fat
Pears
57 cal0.36g protein15.2g carbs0.14g fat
Persimmons, japanese
70 cal0.58g protein18.6g carbs0.19g fat
Pineapple
50 cal0.46g protein14.1g carbs0.21g fat
Plums
46 cal0.7g protein11.4g carbs0.28g fat
Pomegranates
83 cal1.67g protein18.7g carbs1.17g fat
Raspberries
52 cal1.01g protein12.9g carbs0.19g fat
Strawberries
32 cal0.67g protein7.68g carbs0.3g fat
Tangerines,
53 cal0.81g protein13.3g carbs0.31g fat
Watermelon
30 cal0.61g protein7.55g carbs0.15g fat
Vegetables
Arugula
25 cal2.58g protein3.65g carbs0.66g fat
Asparagus
20 cal2.2g protein3.88g carbs0.12g fat
Beans, snap, green
31 cal1.97g protein7.41g carbs0.28g fat
Beets
43 cal1.69g protein8.79g carbs0.3g fat
Broccoli
31 cal2.57g protein6.27g carbs0.34g fat
Brussels sprouts
43 cal3.98g protein9.62g carbs0.57g fat
Cabbage, bok choy
13 cal1.02g protein3.51g carbs0.23g fat
Cabbage, green
25 cal0.96g protein6.38g carbs0.23g fat
Carrots
41 cal0.93g protein9.58g carbs0.24g fat
Cauliflower
25 cal1.64g protein4.72g carbs0.24g fat
Celery
14 cal0.49g protein3.32g carbs0.16g fat
Chard, swiss
19 cal1.8g protein3.74g carbs0.2g fat
Collards
32 cal3.02g protein5.42g carbs0.61g fat
Corn, sweet, yellow
86 cal3.27g protein18.7g carbs1.35g fat
Cucumber
15 cal0.65g protein3.63g carbs0.11g fat
Edamame, frozen, prepared
121 cal11.9g protein8.91g carbs5.2g fat
Eggplant
25 cal0.98g protein5.88g carbs0.18g fat
Garlic
143 cal6.62g protein28.2g carbs0.38g fat
Jerusalem-artichokes
73 cal2g protein17.4g carbs0.01g fat
Kale
35 cal2.92g protein4.42g carbs1.49g fat
Lettuce, cos or romaine
17 cal1.23g protein3.29g carbs0.3g fat
Lima beans, immature seeds
123 cal6.81g protein23.6g carbs0.32g fat
Mushrooms, white
22 cal3.09g protein3.26g carbs0.34g fat
Okra
33 cal1.93g protein7.45g carbs0.19g fat
Onions
40 cal1.1g protein9.34g carbs0.1g fat
Parsnips
75 cal1.2g protein18g carbs0.3g fat
Peas, green
81 cal5.42g protein14.4g carbs0.4g fat
Peppers, bell, red
31 cal0.9g protein6.65g carbs0.13g fat
Potatoes, flesh and skin
77 cal2.05g protein17.5g carbs0.09g fat
Radishes
16 cal0.68g protein3.4g carbs0.1g fat
Seaweed, wakame
45 cal3.03g protein9.14g carbs0.64g fat
Soybeans, green
141 cal12.4g protein11g carbs6.4g fat
Spinach
23 cal2.86g protein3.63g carbs0.39g fat
Squash, summer, zucchini
17 cal1.21g protein3.11g carbs0.32g fat
Squash, winter, butternut
45 cal1g protein11.7g carbs0.1g fat
Sweet potatoes, orange flesh, without skin
86 cal1.58g protein17.3g carbs0.38g fat
Tomatoes, red, ripe
18 cal0.88g protein3.89g carbs0.2g fat
Turnips
28 cal0.9g protein6.43g carbs0.1g fat
Poultry
Chicken Breast
165 cal22.5g protein0g carbs1.93g fat
Chicken Thigh
119 cal19.65g protein0g carbs3.91g fat
Chicken, drumstick, meat and skin
161 cal18.4g protein-0.48g carbs5.94g fat
Chicken, wing, meat and skin
203 cal18.4g protein-0.46g carbs10.6g fat
Duck, domesticated, meat only
135 cal18.3g protein0.94g carbs5.95g fat
Turkey, Ground
148 cal19.7g protein0g carbs7.66g fat
Turkey
114 cal23.7g protein0.14g carbs1.48g fat
Beef
Beef, cured, corned beef, brisket
251 cal18.2g protein0.47g carbs19g fat
Beef, grass-fed, ground
198 cal19.4g protein0g carbs12.7g fat
Beef, ribeye, steak, boneless, choice
291 cal18.7g protein0g carbs20g fat
Beef, tenderloin steak
158 cal21.1g protein0.18g carbs6.46g fat
Beef, top sirloin steak
150 cal22g protein0.22g carbs5.71g fat
Beef, variety meats and by-products, liver
135 cal20.4g protein3.89g carbs3.63g fat
Pork
Fish & Seafood
Anchovies, canned in olive oil
210 cal26.9g protein2.41g carbs9.85g fat
Crab
83 cal17.9g protein0g carbs0.74g fat
Lobster
89 cal19g protein0g carbs0.86g fat
shrimp
99 cal24g protein0.2g carbs0.28g fat
catfish, channel, farmed
119 cal15.2g protein0g carbs5.94g fat
Cod
82 cal17.8g protein0g carbs0.67g fat
halibut, Greenland
186 cal14.4g protein0g carbs13.8g fat
Mackerel
205 cal18.6g protein0g carbs13.9g fat
Salmon
208 cal20.4g protein0g carbs13.4g fat
sardine, Atlantic, canned in oil, drained solids with bone
208 cal24.6g protein0g carbs11.4g fat
Swordfish
144 cal19.7g protein0g carbs6.65g fat
Tilapia
96 cal20.1g protein0g carbs1.7g fat
trout, rainbow, farmed
141 cal19.9g protein0g carbs6.18g fat
tuna
109 cal24.4g protein0g carbs0.49g fat
tuna, light, canned in oil, drained solids
198 cal29.1g protein0g carbs8.21g fat
clam, mixed species
202 cal14.2g protein10.3g carbs11.2g fat
Mussels
172 cal23.8g protein7.39g carbs4.48g fat
Oysters
59 cal5.22g protein5.53g carbs1.55g fat
Scallops
69 cal12.06g protein3.18g carbs0.49g fat
Dairy & Eggs
Whey Protein Powder
381 cal78.13g protein12.5g carbs3.13g fat
Butter, salted
717 cal0.85g protein0.06g carbs81.1g fat
Cheese spread, cream cheese base
295 cal7.1g protein3.5g carbs28.6g fat
Blue Cheese
353 cal21.4g protein2.34g carbs28.7g fat
Brie
334 cal20.8g protein0.45g carbs27.7g fat
Cheddar Cheese
408 cal23.3g protein2.44g carbs34g fat
cottage
72 cal12.4g protein2.72g carbs1.02g fat
Feta Cheese
265 cal14.2g protein3.88g carbs21.5g fat
Goat Cheese
264 cal18.5g protein0g carbs21.1g fat
Mozzarella
300 cal22.17g protein2.19g carbs22.35g fat
Parmesan
420 cal28.4g protein13.9g carbs27.8g fat
Ricotta
150 cal7.54g protein7.27g carbs10.2g fat
Swiss Cheese
393 cal27g protein1.44g carbs31g fat
Cream, heavy
340 cal2.02g protein3.8g carbs35.6g fat
Egg Whites
52 cal10.9g protein0.73g carbs0.17g fat
Egg
143 cal12.6g protein0.72g carbs9.51g fat
Kefir
43 cal3.79g protein4.77g carbs1.02g fat
Milk, buttermilk, fluid
62 cal3.21g protein4.88g carbs3.31g fat
Milk
37 cal3.57g protein5.02g carbs0.25g fat
Sour cream, light
136 cal3.5g protein7.1g carbs10.6g fat
Greek Yogurt
73 cal9.95g protein3.94g carbs1.92g fat
Yogurt
61 cal3.47g protein4.66g carbs3.25g fat
Legumes
Beans, black
132 cal8.86g protein23.7g carbs0.54g fat
Beans, kidney, red
127 cal8.67g protein22.8g carbs0.5g fat
Beans, navy
140 cal8.23g protein26g carbs0.62g fat
Beans, pinto
143 cal9.01g protein26.2g carbs0.65g fat
Chickpeas
164 cal8.86g protein27.4g carbs2.59g fat
Hummus, commercial
237 cal7.78g protein15g carbs17.8g fat
Lentils
114 cal9.02g protein19.5g carbs0.38g fat
MORI-NU, Tofu, silken, firm
62 cal6.9g protein2.4g carbs2.7g fat
Peanut butter, smooth, reduced fat
520 cal25.9g protein35.6g carbs34g fat
Peanuts, virginia
563 cal25.2g protein16.5g carbs48.8g fat
Peas, split
116 cal8.34g protein20.5g carbs0.39g fat
Soy sauce made from soy
60 cal10.5g protein5.57g carbs0.1g fat
Tempeh
192 cal20.3g protein7.64g carbs10.8g fat
Tofu
144 cal17.3g protein2.78g carbs8.72g fat
Nuts & Seeds
Almond butter, creamy
614 cal20.8g protein21.2g carbs53g fat
Flaxseed, ground
534 cal18g protein34.4g carbs37.3g fat
almonds
579 cal21.5g protein20g carbs51.1g fat
Cashews
553 cal17.4g protein36.3g carbs38.9g fat
Coconut Flakes
456 cal3.13g protein51.85g carbs27.99g fat
coconut meat
354 cal3.33g protein15.2g carbs33.5g fat
hazelnuts or filberts
628 cal13.5g protein26.5g carbs53.5g fat
Macadamia Nuts
718 cal7.91g protein13.8g carbs75.8g fat
pecans, halves
691 cal9.96g protein12.7g carbs73.3g fat
pine nuts
673 cal15.7g protein18.6g carbs61.3g fat
Pistachios
560 cal20.2g protein27.2g carbs45.3g fat
walnuts, English, halves
654 cal14.6g protein10.9g carbs69.7g fat
Chia Seeds
486 cal16.5g protein42.1g carbs30.7g fat
Hemp Seeds
553 cal31.6g protein8.67g carbs48.8g fat
pumpkin seeds
559 cal29.9g protein18.7g carbs40g fat
sesame butter, tahini, type of kernels unspecified
592 cal17.4g protein21.5g carbs53g fat
sesame seeds
565 cal17g protein25.7g carbs48g fat
sunflower seed, kernel
584 cal18.9g protein24.5g carbs48.4g fat
Grains & Pasta
Barley, pearled
123 cal2.26g protein28.2g carbs0.44g fat
Buckwheat groats, roasted
92 cal3.38g protein19.9g carbs0.62g fat
Bulgur
83 cal3.08g protein18.6g carbs0.24g fat
Couscous
112 cal3.79g protein23.2g carbs0.16g fat
Millet
119 cal3.51g protein23.7g carbs1g fat
Pasta
371 cal13g protein74.7g carbs1.51g fat
Quinoa
120 cal4.4g protein21.3g carbs1.92g fat
Rice, brown, parboiled
147 cal3.09g protein31.3g carbs0.85g fat
Rice, white, long-grain, parboiled, enriched
123 cal2.91g protein26g carbs0.37g fat
Wild rice
101 cal3.99g protein21.3g carbs0.34g fat
Bread & Baked Goods
Cereals
Oils & Fats
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