Food Nutrition Reference

Common food nutrition content quick lookup, calories, protein, fat, carbs.

Grains 6

Food	kcal	g	g	g	g	Unit
white rice (cooked)	116	2.6	0.3	25.6	0.3	100g
noodles (cooked)	110	3.5	0.5	23	0.8	100g
whole wheat bread	247	13	3.4	41	7	100g
white bread	265	9	3.2	49	2.7	100g
oats (dry)	389	16.9	6.9	66.3	10.6	100g
brown rice (cooked)	111	2.6	0.9	23	1.8	100g

Meat 6

Food	kcal	g	g	g	g	Unit
chicken breast	165	31	3.6	0	0	100g
chicken thigh	209	26	10.9	0	0	100g
lean pork	143	22	5.5	0	0	100g
beef tenderloin	131	21.3	4.6	0	0	100g
salmon	208	20	13	0	0	100g
shrimp	99	24	0.3	0.2	0	100g

Vegetables 6

Food	kcal	g	g	g	g	Unit
Broccoli	34	2.8	0.4	7	2.6	100g
spinach	23	2.9	0.4	3.6	2.2	100g
Tomato	18	0.9	0.2	3.9	1.2	100g
Carrot	41	0.9	0.2	10	2.8	100g
cucumber	15	0.7	0.1	3.6	0.5	100g
potato	77	2	0.1	17	2.2	100g

Fruits 6

Food	kcal	g	g	g	g	Unit
Apple	52	0.3	0.2	14	2.4	100g
Banana	89	1.1	0.3	23	2.6	100g
orange	47	0.9	0.1	12	2.4	100g
Grapes	69	0.7	0.2	18	0.9	100g
Watermelon	30	0.6	0.2	8	0.4	100g
Strawberry	32	0.7	0.3	7.7	2	100g

Dairy 4

Food	kcal	g	g	g	g	Unit
Milk	42	3.4	1	5	0	100ml
yogurt (plain)	61	3.5	1.5	7.7	0	100g
egg (boiled)	155	13	11	1.1	0	100g
Cheese	402	25	33	1.3	0	100g

Nuts & legumes 5

Food	kcal	g	g	g	g	Unit
almonds	579	21	50	22	12.5	100g
walnuts	654	15	65	14	6.7	100g
peanuts	567	26	49	16	8.5	100g
Tofu	76	8	4.8	1.9	0.3	100g
soybeans (dry)	364	36	20	30	9.3	100g