id,name,category,kcal_per_100g,protein_g_per_100g,carbs_g_per_100g,sugar_g_per_100g,fiber_g_per_100g,fat_g_per_100g,sat_fat_g_per_100g,sodium_mg_per_100g,serving_label,serving_grams,usda_fdc_id,usda_source_url
chicken-breast,"Chicken breast, raw, skinless, boneless",protein,120,22.5,0,0,0,2.62,0.563,45,"1 medium breast, raw",172,171077,https://fdc.nal.usda.gov/food-details/171077/nutrients
egg,"Egg, whole, raw, fresh",protein,143,12.56,0.72,0.37,0,9.51,3.13,142,1 large egg,50,171287,https://fdc.nal.usda.gov/food-details/171287/nutrients
salmon,"Salmon, Atlantic, farmed, raw",protein,208,20.42,0,0,0,13.42,3.05,59,"1 fillet, raw",154,175167,https://fdc.nal.usda.gov/food-details/175167/nutrients
beef-ground-85,"Beef, ground, 85% lean / 15% fat, raw",protein,215,18.59,0,0,0,15,5.72,66,"4 oz, raw",113,171796,https://fdc.nal.usda.gov/food-details/171796/nutrients
turkey-breast,"Turkey, whole, breast, meat only, raw",protein,114,23.66,0.14,0.05,0,1.48,0.289,113,"4 oz, raw",112,171098,https://fdc.nal.usda.gov/food-details/171098/nutrients
shrimp,"Crustaceans, shrimp, raw",protein,85,20.1,0,0,0,0.51,0.101,119,"3 oz, raw (about 12 large)",85,175179,https://fdc.nal.usda.gov/food-details/175179/nutrients
tuna-canned,"Fish, tuna, light, canned in water, without salt, drained",protein,116,25.51,0,0,0,0.82,0.234,50,"3 oz, drained (about half a can)",85,171986,https://fdc.nal.usda.gov/food-details/171986/nutrients
pork-loin,"Pork, fresh, loin, top loin, boneless, lean only, raw",protein,132,22.39,0,0,0,4.06,1.25,49,"4 oz, raw",112,168315,https://fdc.nal.usda.gov/food-details/168315/nutrients
tofu-firm,"Tofu, raw, firm, prepared with calcium sulfate",protein,144,17.27,2.78,0,2.3,8.72,1.26,14,1/2 block,126,172475,https://fdc.nal.usda.gov/food-details/172475/nutrients
milk-whole,"Milk, whole, 3.25% milkfat, with vitamin D",dairy,61,3.15,4.8,5.05,0,3.25,1.87,43,1 cup,244,171265,https://fdc.nal.usda.gov/food-details/171265/nutrients
greek-yogurt,"Yogurt, Greek, plain, lowfat",dairy,73,9.95,3.94,3.56,0,1.92,1.23,34,1 container (6 oz),170,170903,https://fdc.nal.usda.gov/food-details/170903/nutrients
cottage-cheese,"Cheese, cottage, lowfat, 2% milkfat",dairy,81,10.45,4.76,4,0,2.27,1.24,308,1/2 cup,113,172182,https://fdc.nal.usda.gov/food-details/172182/nutrients
mozzarella,"Cheese, mozzarella, part skim milk",dairy,254,24.26,2.77,1.13,0,15.92,10.11,619,1 oz,28,170847,https://fdc.nal.usda.gov/food-details/170847/nutrients
cheddar,"Cheese, cheddar, sharp, sliced",dairy,410,24.25,2.13,0.27,0,33.82,19.37,644,1 oz,28,170899,https://fdc.nal.usda.gov/food-details/170899/nutrients
rice-white,"Rice, white, long-grain, regular, enriched, cooked",grain,130,2.69,28.17,0.05,0.4,0.28,0.077,1,"1 cup, cooked",158,168878,https://fdc.nal.usda.gov/food-details/168878/nutrients
rice-brown,"Rice, brown, long-grain, cooked",grain,123,2.74,25.58,0.24,1.6,0.97,0.26,4,"1 cup, cooked",195,169704,https://fdc.nal.usda.gov/food-details/169704/nutrients
oats-dry,"Cereals, oats, regular and quick, not fortified, dry",grain,379,13.15,67.7,0.99,10.1,6.52,1.11,6,"1/2 cup, dry",40,173904,https://fdc.nal.usda.gov/food-details/173904/nutrients
bread-whole-wheat,"Bread, whole-wheat, commercially prepared",grain,252,12.45,42.71,4.34,6,3.5,0.72,455,1 slice,28,172688,https://fdc.nal.usda.gov/food-details/172688/nutrients
bread-white,"Bread, white, commercially prepared",grain,266,8.85,49.42,5.67,2.7,3.33,0.7,490,1 slice,25,174924,https://fdc.nal.usda.gov/food-details/174924/nutrients
quinoa-cooked,"Quinoa, cooked",grain,120,4.4,21.3,0.87,2.8,1.92,0.23,7,"1 cup, cooked",185,168917,https://fdc.nal.usda.gov/food-details/168917/nutrients
pasta-cooked,"Pasta, cooked, enriched, with added salt",grain,157,5.8,30.59,0.56,1.8,0.93,0.176,131,"1 cup, cooked",140,169751,https://fdc.nal.usda.gov/food-details/169751/nutrients
broccoli,"Broccoli, raw",vegetable,34,2.82,6.64,1.7,2.6,0.37,0.114,33,"1 cup, chopped",91,170379,https://fdc.nal.usda.gov/food-details/170379/nutrients
spinach,"Spinach, raw",vegetable,23,2.86,3.63,0.42,2.2,0.39,0.063,79,"1 cup, raw",30,168462,https://fdc.nal.usda.gov/food-details/168462/nutrients
carrots,"Carrots, raw",vegetable,41,0.93,9.58,4.74,2.8,0.24,0.032,69,1 medium carrot,61,170393,https://fdc.nal.usda.gov/food-details/170393/nutrients
sweet-potato,"Sweet potato, raw, unprepared",vegetable,86,1.57,20.12,4.18,3,0.05,0.018,55,"1 medium, raw",130,168482,https://fdc.nal.usda.gov/food-details/168482/nutrients
potato,"Potatoes, flesh and skin, raw",vegetable,77,2.05,17.49,0.82,2.1,0.09,0.025,6,"1 medium, raw",173,170026,https://fdc.nal.usda.gov/food-details/170026/nutrients
tomato,"Tomatoes, red, ripe, raw, year round average",vegetable,18,0.88,3.89,2.63,1.2,0.2,0.028,5,1 medium,123,170457,https://fdc.nal.usda.gov/food-details/170457/nutrients
bell-pepper-red,"Peppers, sweet, red, raw",vegetable,26,0.99,6.03,4.2,2.1,0.3,0.059,4,1 medium,119,170108,https://fdc.nal.usda.gov/food-details/170108/nutrients
onion,"Onions, raw",vegetable,40,1.1,9.34,4.24,1.7,0.1,0.042,4,1 medium,110,170000,https://fdc.nal.usda.gov/food-details/170000/nutrients
cucumber,"Cucumber, with peel, raw",vegetable,15,0.65,3.63,1.67,0.5,0.11,0.037,2,"1 medium, with peel",301,168409,https://fdc.nal.usda.gov/food-details/168409/nutrients
kale,"Kale, raw",vegetable,35,2.92,4.42,0.99,4.1,1.49,0.178,53,"1 cup, chopped",67,168421,https://fdc.nal.usda.gov/food-details/168421/nutrients
banana,"Bananas, raw",fruit,89,1.09,22.84,12.23,2.6,0.33,0.112,1,1 medium,118,173944,https://fdc.nal.usda.gov/food-details/173944/nutrients
apple,"Apples, raw, golden delicious, with skin",fruit,57,0.28,13.6,10.04,2.4,0.15,0,2,1 medium,182,168202,https://fdc.nal.usda.gov/food-details/168202/nutrients
orange,"Oranges, raw, navels",fruit,49,0.91,12.54,8.5,2.2,0.15,0.017,1,1 medium,131,169917,https://fdc.nal.usda.gov/food-details/169917/nutrients
strawberries,"Strawberries, raw",fruit,32,0.67,7.68,4.89,2,0.3,0.015,1,"1 cup, halves",152,167762,https://fdc.nal.usda.gov/food-details/167762/nutrients
blueberries,"Blueberries, raw",fruit,57,0.74,14.49,9.96,2.4,0.33,0.028,1,1 cup,148,171711,https://fdc.nal.usda.gov/food-details/171711/nutrients
grapes,"Grapes, red or green (Thompson seedless type), raw",fruit,69,0.72,18.1,15.48,0.9,0.16,0.054,2,1 cup,151,174683,https://fdc.nal.usda.gov/food-details/174683/nutrients
pineapple,"Pineapple, raw",fruit,60,0.46,14.09,11.42,0.93,0.21,0,0,"1 cup, chunks",165,2346398,https://fdc.nal.usda.gov/food-details/2346398/nutrients
watermelon,"Watermelon, raw",fruit,30,0.61,7.55,6.2,0.4,0.15,0.016,1,"1 cup, diced",152,167765,https://fdc.nal.usda.gov/food-details/167765/nutrients
black-beans,"Beans, black, mature seeds, cooked, boiled, without salt",legume,132,8.86,23.71,0.32,8.7,0.54,0.139,1,"1 cup, cooked",172,173735,https://fdc.nal.usda.gov/food-details/173735/nutrients
chickpeas,"Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt",legume,164,8.86,27.42,4.8,7.6,2.59,0.269,7,"1 cup, cooked",164,173757,https://fdc.nal.usda.gov/food-details/173757/nutrients
lentils,"Lentils, mature seeds, cooked, boiled, without salt",legume,116,9.02,20.13,1.8,7.9,0.38,0.053,2,"1 cup, cooked",198,172421,https://fdc.nal.usda.gov/food-details/172421/nutrients
kidney-beans,"Beans, kidney, red, mature seeds, cooked, boiled, without salt",legume,127,8.67,22.8,0.32,7.4,0.5,0.07,2,"1 cup, cooked",177,175194,https://fdc.nal.usda.gov/food-details/175194/nutrients
peanuts-raw,"Peanuts, all types, raw",legume,567,25.8,16.13,4.72,8.5,49.24,6.279,18,1 cup,146,172430,https://fdc.nal.usda.gov/food-details/172430/nutrients
edamame,"Edamame, frozen, prepared",legume,121,11.91,8.91,2.18,5.2,5.2,0.62,6,1 cup,155,168411,https://fdc.nal.usda.gov/food-details/168411/nutrients
avocado,"Avocados, raw, California",fat,167,1.96,8.64,0.3,6.8,15.41,2.13,8,1 medium,150,171706,https://fdc.nal.usda.gov/food-details/171706/nutrients
olive-oil,"Oil, olive, salad or cooking",fat,884,0,0,0,0,100,13.81,2,1 tbsp,14,171413,https://fdc.nal.usda.gov/food-details/171413/nutrients
almonds,"Nuts, almonds",fat,579,21.15,21.55,4.35,12.5,49.93,3.8,1,1 oz (about 23 almonds),28,170567,https://fdc.nal.usda.gov/food-details/170567/nutrients
peanut-butter,"Peanut butter, smooth style, without salt",fat,598,22.21,22.31,10.49,5,51.36,10.33,17,2 tbsp,32,172470,https://fdc.nal.usda.gov/food-details/172470/nutrients
walnuts,"Nuts, walnuts, english",fat,654,15.23,13.71,2.61,6.7,65.21,6.13,2,1 oz (about 14 halves),28,170187,https://fdc.nal.usda.gov/food-details/170187/nutrients
popcorn-air-popped,"Snacks, popcorn, air-popped",snack,387,12.94,77.78,0.87,14.5,4.54,0.637,8,"1 cup, popped",8,167959,https://fdc.nal.usda.gov/food-details/167959/nutrients
potato-chips,"Snacks, potato chips, plain, salted",snack,532,6.39,53.83,0.33,3.1,33.98,3.4,527,1 oz (about 15 chips),28,169677,https://fdc.nal.usda.gov/food-details/169677/nutrients
dark-chocolate,"Chocolate, dark, 70-85% cacao solids",snack,598,7.79,45.9,23.99,10.9,42.63,24.49,20,1 oz (about 3 squares),28,170273,https://fdc.nal.usda.gov/food-details/170273/nutrients
pretzels,"Snacks, pretzels, hard, plain, salted",snack,384,10.04,80.39,2.21,3.4,2.93,0.391,1240,1 oz (about 20 mini pretzels),28,167555,https://fdc.nal.usda.gov/food-details/167555/nutrients
granola-bar,"Snacks, granola bars, hard, plain",snack,471,10.1,64.4,28.57,5.3,19.8,2.37,294,1 bar,24,167542,https://fdc.nal.usda.gov/food-details/167542/nutrients
coffee-black,"Beverages, coffee, brewed, prepared with tap water",beverage,1,0.12,0,0,0,0.02,0.002,2,"1 cup, brewed",240,171890,https://fdc.nal.usda.gov/food-details/171890/nutrients
orange-juice,"Orange juice, raw",beverage,45,0.7,10.4,8.4,0.2,0.2,0.024,1,1 cup,248,169098,https://fdc.nal.usda.gov/food-details/169098/nutrients
cola,"Beverages, carbonated, cola, regular",beverage,42,0,10.36,9.94,0,0.25,0,3,1 can (12 fl oz),355,174852,https://fdc.nal.usda.gov/food-details/174852/nutrients
beer,"Alcoholic beverage, beer, regular, all",beverage,43,0.46,3.55,0,0,0,0,4,1 can (12 fl oz),355,168746,https://fdc.nal.usda.gov/food-details/168746/nutrients
almond-milk,"Beverages, almond milk, unsweetened, shelf stable",beverage,15,0.4,1.31,0.81,0.2,0.96,0.08,72,1 cup,240,174832,https://fdc.nal.usda.gov/food-details/174832/nutrients