Food Nutrition Database

Every food page here gives calories, protein, carbohydrate, fat and fibre for a stated serving, which is what makes two foods comparable. The calorie figure alone rarely answers the question people actually have. Protein carries 4 calories per gram, carbohydrate 4 and fat 9, so a food's macronutrient split decides how filling a portion is as much as its energy does: protein and fibre both raise satiety per calorie, which is why a 200-calorie serving of chicken and a 200-calorie serving of biscuits leave you feeling entirely differently an hour later. Serving sizes are the other trap. A figure per 100 grams and a figure per portion can differ by a factor of three, and comparing the wrong pair is the commonest error in any food database.

Baked Goods

Beverages

Condiments

Eggs & Dairy

Fish & Seafood

Frozen & Prepared

Fruits

Grains & Cereals

Herbs & Spices

International

Legumes

Nuts & Seeds

Oils & Fats

Pasta & Noodles

Poultry

Processed Meats

Red Meat

Snacks

Specialty

Superfoods

Sweeteners

Vegetables

Official sources

The formulas, food data and health thresholds used on this page come from the following public sources, checked for 2026:

Frequently asked questions

Every entry is built from USDA FoodData Central, the reference database maintained by the US Department of Agriculture, and expressed per 100 grams so that two foods can be compared directly. Where a food exists raw and cooked, the cooked figure is used, because that is what ends up on the plate. Brand products vary, so treat the numbers as a well-sourced average rather than a label reading.

Per 100 grams is the only unit that lets you compare a yoghurt with a steak without arithmetic. Portions differ between countries, brands and appetites, so a per-portion database would compare nothing. Each food page still converts to its usual serving, one breast, one slice, one cup, so you can switch to the unit you actually weigh out in the kitchen.

Cooked, whenever cooking changes the figure materially. Rice, pasta and pulses absorb water and roughly triple in weight, so raw values would overstate their calories per gram by a factor of three. Meat loses water and concentrates, moving the other way. Each page states which form it describes, and the difference is spelled out where it matters most.

Close enough to plan a diet, not close enough for a laboratory. Natural variation between a lean and a fatty cut, between a ripe and an unripe fruit, or between two brands of the same product easily reaches ten per cent. Weighing your food matters far more than chasing the last calorie: portion error is usually several times larger than database error.

No, but you do need a calorie deficit, and counting is the most reliable way to know you have one. Many people succeed with portion control, higher protein and fewer liquid calories, never opening a tracker. Counting is best used as a learning period of a few weeks: once you can estimate a plate accurately, the tracker becomes optional.

Start with your TDEE, the calories you burn in a day, using our TDEE calculator. Subtract roughly fifteen to twenty per cent for fat loss, or add ten per cent for a slow gain. Then set protein first, around 1.6 to 2.2 grams per kilogram of bodyweight, and fill the remainder with carbohydrates and fat in whatever split you can sustain.

Filter by the protein column and the same names come up: chicken breast, white fish, lean beef, egg whites, Greek yoghurt, tofu, tempeh and pulses. Anything above roughly twenty grams of protein per hundred grams earns its place in a fat-loss diet, because protein is the macronutrient that keeps you full and protects muscle while you are eating less.

Baked Goods

Bagel

Croissant

Blueberry Muffin

Pancake

Waffle

Donut (Glazed)

Brownie

Chocolate Chip Cookie

Sourdough Bread

Rye Bread

Pita Bread

Naan Bread

Ciabatta

Baguette

English Muffin

Cornbread

Beverages

Orange Juice

Apple Juice

Coconut Water

Almond Milk (Unsweetened)

Oat Milk

Soy Milk

Green Tea

Coffee (Black)

Kombucha

Espresso

Condiments

Honey

Maple Syrup

Soy Sauce

Hot Sauce

Mustard

Ketchup

Mayonnaise

Salsa

Hummus

Peanut Butter

Eggs & Dairy

Egg (Whole)

Egg White

Greek Yogurt (Plain, Nonfat)

Whole Milk

Skim Milk

Cheddar Cheese

Mozzarella

Cottage Cheese

Cream Cheese

Butter

Whey Protein Powder

Casein Protein Powder

Goat Cheese

Blue Cheese

Swiss Cheese

Provolone

American Cheese

Sour Cream

Heavy Cream

Half-and-Half

Kefir

Condensed Milk (Sweetened)

Evaporated Milk

Buttermilk

Yogurt (Regular, Low-Fat)

Fish & Seafood

Salmon

Tuna (Fresh)

Tuna (Canned in Water)

Shrimp

Cod

Tilapia

Sardines

Mackerel

Halibut

Crab

Lobster

Scallops

Oysters