Nutrition facts

What is actually in it.

Calories, protein and the full micronutrient profile for 159 everyday foods. Every page takes a serving size and a cooking method and recalculates as you change them, because a poached egg and a fried egg are not the same number and most tables pretend they are.

By Alen Yaco Updated 20 September 2026

Where these numbers come from

Every figure traces to USDA FoodData Central, the reference database behind most nutrition labelling in the United States. Each page cites the exact records it used, including the FDC ID, so you can check any number against the source. Across these 159 foods that is 302 separate USDA records.

Cooked values are the USDA records for those cooked forms, not a raw number with an adjustment applied. Where a food has several methods, each one is its own measured record. That is also the honest limit: how much oil stays in a pan is not something a database can know, so a fried figure is a fair average rather than a reading of your pan.

Meat and poultry

Food	Form	Calories / 100 g	Protein	Methods
Bacon	Fried	468	34 g	3
Chicken breast	Raw	120	23 g	4
Chicken thigh	Raw	121	20 g	3
Chicken wing	Raw	191	18 g	3
Ground beef	Raw	215	19 g	4
Ground turkey	Raw	150	19 g	3
Ham	As sold	164	17 g	3
Hot dog	Cooked	322	12 g	2
Lamb	Raw	143	21 g	3
Pork chop	Raw	127	22 g	4
Ribeye steak	Raw	241	19 g	2
Rotisserie chicken	Roasted	239	27 g	1
Sausage	Fried	325	19 g	2
Spam	Canned	315	13 g	1
Steak	Raw	135	22 g	2
Turkey breast	Raw	114	24 g	2

Seafood

Food	Form	Calories / 100 g	Protein	Methods
Cod	Raw	82	18 g	4
Crab	Raw	87	18 g	3
Lobster	Raw	77	17 g	2
Oysters	Raw	51	5.7 g	5
Salmon	Raw	208	20 g	2
Sardines	Canned	208	25 g	1
Scallops	Raw	69	12 g	3
Shrimp	Raw	71	14 g	4
Tilapia	Raw	96	20 g	2
Tuna	Canned	90	19 g	3

Eggs

Food	Form	Calories / 100 g	Protein	Methods
Egg	Raw	143	13 g	7
Egg white	Raw	52	11 g	2
Egg yolk	Raw	322	16 g	2

Dairy

Food	Form	Calories / 100 g	Protein	Methods
Almond milk	As sold	15	0.4 g	1
Cheddar cheese	As sold	408	23 g	1
Cottage cheese	As sold	84	11 g	1
Cream cheese	As sold	350	6.2 g	1
Feta cheese	As sold	265	14 g	1
Greek yogurt	As sold	61	10 g	1
Heavy cream	As sold	340	2.8 g	1
Ice cream	As sold	207	3.5 g	1
Milk	As sold	61	3.2 g	1
Mozzarella	As sold	299	22 g	1
Parmesan	As sold	420	28 g	1
Sour cream	As sold	198	2.4 g	1
Yogurt	As sold	63	5.3 g	1

Vegetables

Food	Form	Calories / 100 g	Protein	Methods
Artichoke	Raw	47	3.3 g	2
Asparagus	Raw	20	2.2 g	3
Beets	Raw	43	1.6 g	3
Bell pepper	Raw	26	1 g	4
Broccoli	Raw	31	2.6 g	2
Brussels sprouts	Raw	43	3.4 g	2
Butternut squash	Raw	45	1 g	3
Cabbage	Raw	25	1.3 g	2
Carrot	Raw	41	0.9 g	3
Cauliflower	Raw	25	1.9 g	2
Celery	Raw	14	0.7 g	2
Corn	Raw	86	3.3 g	3
Cucumber	Raw	15	0.7 g	1
Eggplant	Raw	25	1 g	2
Garlic	Raw	149	6.4 g	1
Green beans	Raw	31	1.8 g	3
Kale	Raw	35	2.9 g	2
Leek	Raw	61	1.5 g	3
Lettuce	Raw	17	1.2 g	1
Mushroom	Raw	22	3.1 g	4
Okra	Raw	33	1.9 g	2
Onion	Raw	40	1.1 g	4
Peas	Raw	81	5.4 g	2
Potato	Raw	77	2.1 g	3
Pumpkin	Raw	26	1 g	3
Radish	Raw	16	0.7 g	1
Spinach	Raw	23	2.9 g	2
Sweet potato	Raw	86	1.6 g	4
Tomato	Raw	18	0.9 g	3
Zucchini	Raw	17	1.2 g	2

Fruit

Food	Form	Calories / 100 g	Protein	Methods
Apple	Raw	52	0.3 g	2
Apricot	Raw	48	1.4 g	3
Avocado	Raw	160	2 g	1
Banana	Raw	89	1.1 g	2
Blackberries	Raw	43	1.4 g	2
Blueberries	Raw	57	0.7 g	2
Cantaloupe	Raw	34	0.8 g	1
Cherries	Raw	63	1.1 g	2
Coconut	Raw	354	3.3 g	2
Cranberries	Raw	46	0.5 g	1
Dates	As sold	277	1.8 g	1
Fig	Raw	74	0.8 g	3
Grapefruit	Raw	30	0.6 g	2
Grapes	Raw	69	0.7 g	1
Kiwi	Raw	61	1.1 g	1
Lemon	Raw	29	1.1 g	1
Lime	Raw	30	0.7 g	1
Mango	Raw	60	0.8 g	2
Olives	Canned	116	0.8 g	1
Orange	Raw	47	0.9 g	1
Papaya	Raw	43	0.5 g	1
Peach	Raw	42	0.9 g	2
Pear	Raw	57	0.4 g	3
Pineapple	Raw	50	0.5 g	1
Plum	Raw	46	0.7 g	3
Pomegranate	Raw	83	1.7 g	1
Prunes	Dried	240	2.2 g	1
Raisins	As sold	299	3.3 g	1
Raspberries	Raw	52	1.2 g	1
Strawberries	Raw	32	0.7 g	1
Watermelon	Raw	30	0.6 g	1

Grains and starches

Food	Form	Calories / 100 g	Protein	Methods
Bagel	As sold	275	11 g	1
Barley	Cooked	123	2.3 g	2
Bread	As sold	266	8.9 g	2
Brown rice	Cooked	123	2.7 g	2
Couscous	Cooked	112	3.8 g	2
Croissant	As sold	406	8.2 g	1
English muffin	As sold	235	7.7 g	1
Granola	As sold	489	14 g	1
Grits	Cooked	71	1.7 g	2
Oatmeal	Cooked	71	2.5 g	2
Oats	As sold	379	13 g	2
Pancake	Cooked	227	6.4 g	1
Pasta	Cooked	158	5.8 g	1
Popcorn	As sold	387	13 g	2
Quinoa	Cooked	120	4.4 g	2
Rice	Cooked	130	2.7 g	2
Rice cake	As sold	387	8.2 g	1
Tortilla	As sold	306	8.2 g	1
Waffle	Cooked	291	7.9 g	1
Whole wheat bread	As sold	252	12 g	1

Beans and soy

Food	Form	Calories / 100 g	Protein	Methods
Black beans	Boiled	132	8.9 g	3
Chickpeas	Boiled	164	8.9 g	2
Edamame	Cooked	121	12 g	2
Hummus	As sold	237	7.8 g	1
Kidney beans	Boiled	127	8.7 g	3
Lentils	Boiled	116	9 g	2
Pinto beans	Boiled	143	9 g	2
Tempeh	As sold	192	20 g	2
Tofu	Raw	78	9 g	3

Nuts and seeds

Food	Form	Calories / 100 g	Protein	Methods
Almonds	As sold	579	21 g	2
Cashews	Raw	553	18 g	2
Chia seeds	Dried	486	17 g	1
Flaxseed	As sold	534	18 g	1
Hemp seeds	As sold	553	32 g	1
Macadamia nuts	Raw	718	7.9 g	2
Peanut butter	As sold	598	22 g	1
Peanuts	Raw	567	26 g	3
Pecans	As sold	691	9.2 g	2
Pistachios	Raw	560	20 g	2
Pumpkin seeds	Roasted	574	30 g	2
Sesame seeds	Dried	573	18 g	2
Sunflower seeds	Roasted	582	19 g	2
Walnuts	As sold	654	15 g	1

Fats and oils

Food	Form	Calories / 100 g	Protein	Methods
Avocado oil	As sold	884	0 g	1
Butter	As sold	717	0.9 g	1
Coconut oil	As sold	892	0 g	1
Mayonnaise	As sold	680	1 g	1
Olive oil	As sold	884	0 g	1

Sweet things

Food	Form	Calories / 100 g	Protein	Methods
Cocoa powder	As sold	228	20 g	1
Dark chocolate	As sold	598	7.8 g	1
Donut	As sold	426	5.2 g	1
Honey	As sold	304	0.3 g	1
Maple syrup	As sold	260	0 g	1

Drinks

Food	Form	Calories / 100 g	Protein	Methods
Coconut water	As sold	19	0.7 g	1
Coffee	As sold	1	0.1 g	1
Orange juice	Raw	45	0.7 g	2

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