Food Nutrition Database

Calories, protein, carbs, and fat for 325+ foods

Baked Goods

Bagel

257 kcal · 10g protein per 100g

Croissant

406 kcal · 8.2g protein per 100g

Blueberry Muffin

377 kcal · 5.5g protein per 100g

Pancake

227 kcal · 6.4g protein per 100g

Waffle

291 kcal · 7.9g protein per 100g

Donut (Glazed)

421 kcal · 4.6g protein per 100g

Brownie

405 kcal · 4.8g protein per 100g

Chocolate Chip Cookie

488 kcal · 5.4g protein per 100g

Sourdough Bread

259 kcal · 8.8g protein per 100g

Rye Bread

259 kcal · 8.5g protein per 100g

Pita Bread

275 kcal · 9.1g protein per 100g

Naan Bread

290 kcal · 8.7g protein per 100g

Ciabatta

271 kcal · 9.4g protein per 100g

Baguette

274 kcal · 9.3g protein per 100g

English Muffin

227 kcal · 8.7g protein per 100g

Cornbread

305 kcal · 5.7g protein per 100g

Beverages

Orange Juice

45 kcal · 0.7g protein per 100g

Apple Juice

46 kcal · 0.1g protein per 100g

Coconut Water

19 kcal · 0.7g protein per 100g

Almond Milk (Unsweetened)

15 kcal · 0.6g protein per 100g

Oat Milk

47 kcal · 1g protein per 100g

Soy Milk

33 kcal · 2.8g protein per 100g

Green Tea

1 kcal · 0.2g protein per 100g

Coffee (Black)

2 kcal · 0.3g protein per 100g

Kombucha

17 kcal · 0g protein per 100g

Espresso

2 kcal · 0.1g protein per 100g

Condiments

Honey

304 kcal · 0.3g protein per 100g

Maple Syrup

260 kcal · 0g protein per 100g

Soy Sauce

53 kcal · 8.1g protein per 100g

Hot Sauce

11 kcal · 0.5g protein per 100g

Mustard

66 kcal · 4.4g protein per 100g

Ketchup

112 kcal · 1.7g protein per 100g

Mayonnaise

680 kcal · 1g protein per 100g

Salsa

36 kcal · 1.5g protein per 100g

Hummus

166 kcal · 7.9g protein per 100g

Peanut Butter

588 kcal · 25g protein per 100g

Eggs & Dairy

Egg (Whole)

155 kcal · 13g protein per 100g

Egg White

52 kcal · 11g protein per 100g

Greek Yogurt (Plain, Nonfat)

59 kcal · 10.2g protein per 100g

Whole Milk

61 kcal · 3.2g protein per 100g

Skim Milk

34 kcal · 3.4g protein per 100g

Cheddar Cheese

403 kcal · 25g protein per 100g

Mozzarella

280 kcal · 28g protein per 100g

Cottage Cheese

98 kcal · 11.1g protein per 100g

Cream Cheese

342 kcal · 5.9g protein per 100g

Butter

717 kcal · 0.9g protein per 100g

Whey Protein Powder

370 kcal · 80g protein per 100g

Casein Protein Powder

360 kcal · 76g protein per 100g

Goat Cheese

364 kcal · 21.6g protein per 100g

Blue Cheese

353 kcal · 21.4g protein per 100g

Swiss Cheese

380 kcal · 27g protein per 100g

Provolone

351 kcal · 25.6g protein per 100g

American Cheese

330 kcal · 18.1g protein per 100g

Sour Cream

198 kcal · 2.4g protein per 100g

Heavy Cream

340 kcal · 2.8g protein per 100g

Half-and-Half

130 kcal · 3.1g protein per 100g

Kefir

63 kcal · 3.3g protein per 100g

Condensed Milk (Sweetened)

321 kcal · 7.9g protein per 100g

Evaporated Milk

134 kcal · 6.8g protein per 100g

Buttermilk

40 kcal · 3.3g protein per 100g

Yogurt (Regular, Low-Fat)

63 kcal · 5.3g protein per 100g

Fish & Seafood

Salmon

208 kcal · 20g protein per 100g

Tuna (Fresh)

130 kcal · 29g protein per 100g

Tuna (Canned in Water)

86 kcal · 19g protein per 100g

Shrimp

85 kcal · 20g protein per 100g

Cod

82 kcal · 18g protein per 100g

Tilapia

96 kcal · 20.1g protein per 100g

Sardines

208 kcal · 25g protein per 100g

Mackerel

262 kcal · 24g protein per 100g

Halibut

111 kcal · 22.5g protein per 100g

Crab

87 kcal · 18.1g protein per 100g

Lobster

89 kcal · 19g protein per 100g

Scallops

69 kcal · 12.1g protein per 100g

Oysters

81 kcal · 9.5g protein per 100g

Mussels

86 kcal · 11.9g protein per 100g

Clams

74 kcal · 12.8g protein per 100g

Squid (Calamari)

92 kcal · 15.6g protein per 100g

Octopus

82 kcal · 14.9g protein per 100g

Anchovies

210 kcal · 29g protein per 100g

Catfish

95 kcal · 16.4g protein per 100g

Swordfish

144 kcal · 23.5g protein per 100g

Sea Bass

97 kcal · 18.4g protein per 100g

Trout

141 kcal · 20.8g protein per 100g

Perch

91 kcal · 19.4g protein per 100g

Crawfish

82 kcal · 16.8g protein per 100g

Frozen & Prepared

Pizza (Cheese)

266 kcal · 11.4g protein per 100g

French Fries

312 kcal · 3.4g protein per 100g

Chicken Nuggets

296 kcal · 15.6g protein per 100g

Ice Cream (Vanilla)

207 kcal · 3.5g protein per 100g

Frozen Yogurt

159 kcal · 3.9g protein per 100g

Mac and Cheese

327 kcal · 12.3g protein per 100g

Ramen Noodles (Instant)

436 kcal · 10g protein per 100g

Tomato Soup (Canned)

54 kcal · 0.8g protein per 100g

Fruits

Banana

89 kcal · 1.1g protein per 100g

Apple

52 kcal · 0.3g protein per 100g

Orange

47 kcal · 0.9g protein per 100g

Strawberry

32 kcal · 0.7g protein per 100g

Blueberry

57 kcal · 0.7g protein per 100g

Grape

69 kcal · 0.7g protein per 100g

Watermelon

30 kcal · 0.6g protein per 100g

Mango

60 kcal · 0.8g protein per 100g

Pineapple

50 kcal · 0.5g protein per 100g

Peach

39 kcal · 0.9g protein per 100g

Pear

57 kcal · 0.4g protein per 100g

Cherry

63 kcal · 1.1g protein per 100g

Raspberry

52 kcal · 1.2g protein per 100g

Kiwi

61 kcal · 1.1g protein per 100g

Grapefruit

42 kcal · 0.8g protein per 100g

Lemon

29 kcal · 1.1g protein per 100g

Lime

30 kcal · 0.7g protein per 100g

Coconut (Raw)

354 kcal · 3.3g protein per 100g

Pomegranate

83 kcal · 1.7g protein per 100g

Papaya

43 kcal · 0.5g protein per 100g

Dragon Fruit

50 kcal · 1.1g protein per 100g

Passion Fruit

97 kcal · 2.2g protein per 100g

Guava

68 kcal · 2.6g protein per 100g

Lychee

66 kcal · 0.8g protein per 100g

Persimmon

70 kcal · 0.6g protein per 100g

Fig

74 kcal · 0.8g protein per 100g

Date (Medjool)

277 kcal · 1.8g protein per 100g

Apricot

48 kcal · 1.4g protein per 100g

Plum

46 kcal · 0.7g protein per 100g

Nectarine

44 kcal · 1.1g protein per 100g

Cantaloupe

34 kcal · 0.8g protein per 100g

Honeydew

36 kcal · 0.5g protein per 100g

Cranberry (Fresh)

46 kcal · 0.5g protein per 100g

Blackberry

43 kcal · 1.4g protein per 100g

Starfruit

31 kcal · 1g protein per 100g

Raisins

299 kcal · 3.1g protein per 100g

Applesauce (Unsweetened)

42 kcal · 0.2g protein per 100g

Grains & Cereals

White Rice (Cooked)

130 kcal · 2.7g protein per 100g

Brown Rice (Cooked)

111 kcal · 2.6g protein per 100g

Quinoa (Cooked)

120 kcal · 4.4g protein per 100g

Oats (Dry)

389 kcal · 16.9g protein per 100g

Whole Wheat Bread

247 kcal · 13g protein per 100g

White Bread

265 kcal · 9g protein per 100g

Pasta (Cooked)

131 kcal · 5g protein per 100g

Couscous (Cooked)

112 kcal · 3.8g protein per 100g

Barley (Cooked)

123 kcal · 2.3g protein per 100g

Corn Tortilla

218 kcal · 5.7g protein per 100g

Flour Tortilla

312 kcal · 8.2g protein per 100g

Granola

489 kcal · 14.8g protein per 100g

Buckwheat (Cooked)

92 kcal · 3.4g protein per 100g

Millet (Cooked)

119 kcal · 3.5g protein per 100g

Amaranth (Cooked)

102 kcal · 3.8g protein per 100g

Spelt (Cooked)

127 kcal · 5.5g protein per 100g

Wild Rice (Cooked)

101 kcal · 4g protein per 100g

Teff (Cooked)

101 kcal · 3.9g protein per 100g

Farro (Cooked)

120 kcal · 4.7g protein per 100g

Sorghum (Cooked)

100 kcal · 3.3g protein per 100g

Cassava Flour

330 kcal · 1.2g protein per 100g

Tapioca Starch

358 kcal · 0.2g protein per 100g

Herbs & Spices

Garlic

149 kcal · 6.4g protein per 100g

Basil (Fresh)

23 kcal · 3.2g protein per 100g

Oregano (Dried)

265 kcal · 9g protein per 100g

Cinnamon

247 kcal · 4g protein per 100g

Cumin

375 kcal · 17.8g protein per 100g

Paprika

282 kcal · 14.1g protein per 100g

Black Pepper

251 kcal · 10.4g protein per 100g

Parsley (Fresh)

36 kcal · 3g protein per 100g

Cilantro (Fresh)

23 kcal · 2.1g protein per 100g

Rosemary (Fresh)

131 kcal · 3.3g protein per 100g

International

Feta Cheese

264 kcal · 14.2g protein per 100g

Parmesan

431 kcal · 38.5g protein per 100g

Ricotta

174 kcal · 11.3g protein per 100g

Gouda

356 kcal · 24.9g protein per 100g

Brie

334 kcal · 20.8g protein per 100g

Halloumi

321 kcal · 21.5g protein per 100g

Paneer

265 kcal · 21g protein per 100g

Miso Paste

199 kcal · 11.7g protein per 100g

Kimchi

15 kcal · 1.1g protein per 100g

Sauerkraut

19 kcal · 0.9g protein per 100g

Sushi Rice

143 kcal · 2.5g protein per 100g

Nori (Seaweed)

35 kcal · 5.8g protein per 100g

Pickles

11 kcal · 0.3g protein per 100g

Legumes

Black Beans (Cooked)

132 kcal · 8.9g protein per 100g

Kidney Beans (Cooked)

127 kcal · 8.7g protein per 100g

Chickpeas (Cooked)

164 kcal · 8.9g protein per 100g

Lentils (Cooked)

116 kcal · 9g protein per 100g

Edamame

121 kcal · 11.9g protein per 100g

Peanuts

567 kcal · 25.8g protein per 100g

Tofu (Firm)

144 kcal · 17.3g protein per 100g

Tempeh

192 kcal · 20.3g protein per 100g

Navy Beans (Cooked)

140 kcal · 8.2g protein per 100g

Pinto Beans (Cooked)

143 kcal · 9g protein per 100g

Lima Beans (Cooked)

115 kcal · 7.8g protein per 100g

Mung Beans (Cooked)

105 kcal · 7.1g protein per 100g

Split Peas (Cooked)

116 kcal · 8.3g protein per 100g

Fava Beans (Cooked)

110 kcal · 7.6g protein per 100g

Adzuki Beans (Cooked)

128 kcal · 7.5g protein per 100g

White Beans (Cooked)

139 kcal · 9.7g protein per 100g

Seitan

370 kcal · 75g protein per 100g

TVP (Textured Vegetable Protein)

327 kcal · 52g protein per 100g

Nutritional Yeast

325 kcal · 50g protein per 100g

Soy Protein Isolate

338 kcal · 80.7g protein per 100g

Pea Protein

370 kcal · 80g protein per 100g

Hemp Protein

338 kcal · 50g protein per 100g

Nuts & Seeds

Almonds

579 kcal · 21.2g protein per 100g

Walnuts

654 kcal · 15.2g protein per 100g

Cashews

553 kcal · 18.2g protein per 100g

Pistachios

560 kcal · 20.2g protein per 100g

Pecans

691 kcal · 9.2g protein per 100g

Macadamia Nuts

718 kcal · 7.9g protein per 100g

Brazil Nuts

659 kcal · 14.3g protein per 100g

Sunflower Seeds

584 kcal · 20.8g protein per 100g

Pumpkin Seeds

559 kcal · 30.2g protein per 100g

Chia Seeds

486 kcal · 16.5g protein per 100g

Flax Seeds

534 kcal · 18.3g protein per 100g

Hemp Seeds

553 kcal · 31.6g protein per 100g

Almond Flour

571 kcal · 21g protein per 100g

Coconut Flour

443 kcal · 19.3g protein per 100g

Tahini

595 kcal · 17g protein per 100g

Almond Butter

614 kcal · 21g protein per 100g

Oils & Fats

Olive Oil

884 kcal · 0g protein per 100g

Coconut Oil

862 kcal · 0g protein per 100g

Avocado Oil

884 kcal · 0g protein per 100g

Canola Oil

884 kcal · 0g protein per 100g

Sesame Oil

884 kcal · 0g protein per 100g

Ghee

876 kcal · 0g protein per 100g

Coconut Cream

330 kcal · 3.6g protein per 100g

Coconut Milk (Canned)

230 kcal · 2.3g protein per 100g

Pasta & Noodles

Egg Noodles (Cooked)

138 kcal · 4.5g protein per 100g

Rice Noodles (Cooked)

109 kcal · 0.9g protein per 100g

Soba Noodles (Cooked)

99 kcal · 5.1g protein per 100g

Udon Noodles (Cooked)

99 kcal · 3.6g protein per 100g

Glass Noodles (Cooked)

82 kcal · 0g protein per 100g

Whole Wheat Pasta (Cooked)

124 kcal · 5.3g protein per 100g

Poultry

Chicken Breast

165 kcal · 31g protein per 100g

Chicken Thigh

209 kcal · 26g protein per 100g

Turkey Breast

135 kcal · 30g protein per 100g

Ground Turkey

170 kcal · 21g protein per 100g

Duck Breast

201 kcal · 23.5g protein per 100g

Chicken Wing

203 kcal · 30.5g protein per 100g

Chicken Drumstick

172 kcal · 28.3g protein per 100g

Cornish Hen

220 kcal · 19g protein per 100g

Processed Meats

Bacon

541 kcal · 37g protein per 100g

Ham

145 kcal · 21g protein per 100g

Salami

336 kcal · 22.6g protein per 100g

Pepperoni

494 kcal · 22.5g protein per 100g

Pork Sausage

339 kcal · 19.4g protein per 100g

Hot Dog

290 kcal · 10.3g protein per 100g

Red Meat

Beef Sirloin

183 kcal · 27.4g protein per 100g

Ground Beef (93/7)

152 kcal · 21.4g protein per 100g

Ground Beef (80/20)

254 kcal · 17.2g protein per 100g

Pork Loin

143 kcal · 26.3g protein per 100g

Pork Chop

231 kcal · 25.7g protein per 100g

Lamb Chop

294 kcal · 25.5g protein per 100g

Bison

143 kcal · 28.4g protein per 100g

Veal

172 kcal · 24g protein per 100g

Venison

158 kcal · 30.2g protein per 100g

Elk

137 kcal · 28.7g protein per 100g

Rabbit

197 kcal · 29.1g protein per 100g

Goat

143 kcal · 27.1g protein per 100g

Beef Liver

135 kcal · 20.4g protein per 100g

Bone Broth

17 kcal · 3.5g protein per 100g

Snacks

Dark Chocolate (70-85%)

598 kcal · 7.8g protein per 100g

Milk Chocolate

535 kcal · 7.6g protein per 100g

Popcorn (Air-Popped)

387 kcal · 13g protein per 100g

Rice Cakes

387 kcal · 8.3g protein per 100g

Beef Jerky

410 kcal · 33.2g protein per 100g

Protein Bar

370 kcal · 30g protein per 100g

Trail Mix

462 kcal · 13.8g protein per 100g

Dried Cranberries

308 kcal · 0.1g protein per 100g

Pretzels

381 kcal · 9.1g protein per 100g

Tortilla Chips

489 kcal · 7.4g protein per 100g

Specialty

Gelatin

335 kcal · 85.6g protein per 100g

Superfoods

Acai Berry

70 kcal · 1g protein per 100g

Goji Berries (Dried)

349 kcal · 14.3g protein per 100g

Spirulina

290 kcal · 57.5g protein per 100g

Moringa Powder

285 kcal · 25g protein per 100g

Matcha Powder

324 kcal · 30.6g protein per 100g

Turmeric

312 kcal · 9.7g protein per 100g

Cacao Nibs

570 kcal · 13g protein per 100g

Cocoa Powder (Unsweetened)

228 kcal · 19.6g protein per 100g

Sweeteners

Stevia

0 kcal · 0g protein per 100g

Agave Nectar

310 kcal · 0g protein per 100g

Molasses

290 kcal · 0g protein per 100g

Brown Sugar

380 kcal · 0.1g protein per 100g

White Sugar

387 kcal · 0g protein per 100g

Vegetables

Broccoli

34 kcal · 2.8g protein per 100g

Spinach

23 kcal · 2.9g protein per 100g

Kale

49 kcal · 4.3g protein per 100g

Sweet Potato

86 kcal · 1.6g protein per 100g

Potato

77 kcal · 2g protein per 100g

Carrot

41 kcal · 0.9g protein per 100g

Bell Pepper

31 kcal · 1g protein per 100g

Tomato

18 kcal · 0.9g protein per 100g

Cucumber

15 kcal · 0.7g protein per 100g

Lettuce (Romaine)

17 kcal · 1.2g protein per 100g

Cauliflower

25 kcal · 1.9g protein per 100g

Green Beans

31 kcal · 1.8g protein per 100g

Asparagus

20 kcal · 2.2g protein per 100g

Zucchini

17 kcal · 1.2g protein per 100g

Onion

40 kcal · 1.1g protein per 100g

Mushroom

22 kcal · 3.1g protein per 100g

Corn

86 kcal · 3.3g protein per 100g

Peas (Green)

81 kcal · 5.4g protein per 100g

Avocado

160 kcal · 2g protein per 100g

Brussels Sprouts

43 kcal · 3.4g protein per 100g

Artichoke

47 kcal · 3.3g protein per 100g

Beet

43 kcal · 1.6g protein per 100g

Celery

14 kcal · 0.7g protein per 100g

Eggplant

25 kcal · 1g protein per 100g

Fennel

31 kcal · 1.2g protein per 100g

Ginger

80 kcal · 1.8g protein per 100g

Jalapeno

29 kcal · 0.9g protein per 100g

Leek

61 kcal · 1.5g protein per 100g

Okra

33 kcal · 1.9g protein per 100g

Radish

16 kcal · 0.7g protein per 100g

Turnip

28 kcal · 0.9g protein per 100g

Watercress

11 kcal · 2.3g protein per 100g

Bok Choy

13 kcal · 1.5g protein per 100g

Collard Greens (Cooked)

33 kcal · 2.7g protein per 100g

Swiss Chard

19 kcal · 1.8g protein per 100g

Arugula

25 kcal · 2.6g protein per 100g

Jicama

38 kcal · 0.7g protein per 100g

Daikon Radish

18 kcal · 0.6g protein per 100g

Butternut Squash

45 kcal · 1g protein per 100g

Acorn Squash

40 kcal · 0.8g protein per 100g

Spaghetti Squash

31 kcal · 0.6g protein per 100g

Parsnip

75 kcal · 1.2g protein per 100g

Rutabaga

37 kcal · 1.1g protein per 100g

Kohlrabi

27 kcal · 1.7g protein per 100g

Taro

112 kcal · 1.5g protein per 100g

Cabbage

25 kcal · 1.3g protein per 100g