Food Database

60 foods, each verified directly against USDA FoodData Central — search by name, filter by food group, and sort by any nutrient. Want the raw numbers? Download the full database as CSV or JSON, free under CC BY 4.0.

High-Protein Foods

Foods where protein supplies at least 30% of total calories — eggs, poultry, fish, and legumes, verified against USDA data.
Low-Calorie Foods

Foods at or under 40 calories per 100g — vegetables and fruit that add real volume without much calorie or macro cost.
High-Fiber Foods

Foods with at least 5g of fiber per 100g — legumes, whole grains, and vegetables that help close the average fiber gap.
Healthy Fats

Fat-dense whole foods where saturated fat makes up no more than 35% of total fat — avocado, olive oil, nuts, and fatty fish.
Complex Carbs

Grains, legumes, and starchy vegetables where starch dominates over sugar, verified against USDA FoodData Central for each entry.

60 foods

Values shown per typical serving — a linked food has a full detail page.
Food	Serving	Calories	Protein	Carbs	Fat	Fiber
Alcoholic beverage, beer, regular, all	1 can (12 fl oz)	153 kcal	2g	13g	0g	0g
Apples, raw, golden delicious, with skin	1 medium	104 kcal	1g	25g	0g	4g
Avocados, raw, California	1 medium	251 kcal	3g	13g	23g	10g
Bananas, raw	1 medium	105 kcal	1g	27g	0g	3g
Beans, black, mature seeds, cooked, boiled, without salt	1 cup, cooked	227 kcal	15g	41g	1g	15g
Beans, kidney, red, mature seeds, cooked, boiled, without salt	1 cup, cooked	225 kcal	15g	40g	1g	13g
Beef, ground, 85% lean / 15% fat, raw	4 oz, raw	243 kcal	21g	0g	17g	0g
Beverages, almond milk, unsweetened, shelf stable	1 cup	36 kcal	1g	3g	2g	0g
Beverages, carbonated, cola, regular	1 can (12 fl oz)	149 kcal	0g	37g	1g	0g
Beverages, coffee, brewed, prepared with tap water	1 cup, brewed	2 kcal	0g	0g	0g	0g
Blueberries, raw	1 cup	84 kcal	1g	21g	0g	4g
Bread, white, commercially prepared	1 slice	67 kcal	2g	12g	1g	1g
Bread, whole-wheat, commercially prepared	1 slice	71 kcal	3g	12g	1g	2g
Broccoli, raw	1 cup, chopped	31 kcal	3g	6g	0g	2g
Carrots, raw	1 medium carrot	25 kcal	1g	6g	0g	2g
Cereals, oats, regular and quick, not fortified, dry	1/2 cup, dry	152 kcal	5g	27g	3g	4g
Cheese, cheddar, sharp, sliced	1 oz	115 kcal	7g	1g	9g	0g
Cheese, cottage, lowfat, 2% milkfat	1/2 cup	92 kcal	12g	5g	3g	0g
Cheese, mozzarella, part skim milk	1 oz	71 kcal	7g	1g	4g	0g
Chicken breast, raw, skinless, boneless	1 medium breast, raw	206 kcal	39g	0g	5g	0g
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	1 cup, cooked	269 kcal	15g	45g	4g	12g
Chocolate, dark, 70-85% cacao solids	1 oz (about 3 squares)	167 kcal	2g	13g	12g	3g
Crustaceans, shrimp, raw	3 oz, raw (about 12 large)	72 kcal	17g	0g	0g	0g
Cucumber, with peel, raw	1 medium, with peel	45 kcal	2g	11g	0g	2g
Edamame, frozen, prepared	1 cup	188 kcal	18g	14g	8g	8g
Egg, whole, raw, fresh	1 large egg	72 kcal	6g	0g	5g	0g
Fish, tuna, light, canned in water, without salt, drained	3 oz, drained (about half a can)	99 kcal	22g	0g	1g	0g
Grapes, red or green (Thompson seedless type), raw	1 cup	104 kcal	1g	27g	0g	1g
Kale, raw	1 cup, chopped	23 kcal	2g	3g	1g	3g
Lentils, mature seeds, cooked, boiled, without salt	1 cup, cooked	230 kcal	18g	40g	1g	16g
Milk, whole, 3.25% milkfat, with vitamin D	1 cup	149 kcal	8g	12g	8g	0g
Nuts, almonds	1 oz (about 23 almonds)	162 kcal	6g	6g	14g	4g
Nuts, walnuts, english	1 oz (about 14 halves)	183 kcal	4g	4g	18g	2g
Oil, olive, salad or cooking	1 tbsp	124 kcal	0g	0g	14g	0g
Onions, raw	1 medium	44 kcal	1g	10g	0g	2g
Orange juice, raw	1 cup	112 kcal	2g	26g	0g	0g
Oranges, raw, navels	1 medium	64 kcal	1g	16g	0g	3g
Pasta, cooked, enriched, with added salt	1 cup, cooked	220 kcal	8g	43g	1g	3g
Peanut butter, smooth style, without salt	2 tbsp	191 kcal	7g	7g	16g	2g
Peanuts, all types, raw	1 cup	828 kcal	38g	24g	72g	12g
Peppers, sweet, red, raw	1 medium	31 kcal	1g	7g	0g	2g
Pineapple, raw	1 cup, chunks	99 kcal	1g	23g	0g	2g
Pork, fresh, loin, top loin, boneless, lean only, raw	4 oz, raw	148 kcal	25g	0g	5g	0g
Potatoes, flesh and skin, raw	1 medium, raw	133 kcal	4g	30g	0g	4g
Quinoa, cooked	1 cup, cooked	222 kcal	8g	39g	4g	5g
Rice, brown, long-grain, cooked	1 cup, cooked	240 kcal	5g	50g	2g	3g
Rice, white, long-grain, regular, enriched, cooked	1 cup, cooked	205 kcal	4g	45g	0g	1g
Salmon, Atlantic, farmed, raw	1 fillet, raw	320 kcal	31g	0g	21g	0g
Snacks, granola bars, hard, plain	1 bar	113 kcal	2g	15g	5g	1g
Snacks, popcorn, air-popped	1 cup, popped	31 kcal	1g	6g	0g	1g
Snacks, potato chips, plain, salted	1 oz (about 15 chips)	149 kcal	2g	15g	10g	1g
Snacks, pretzels, hard, plain, salted	1 oz (about 20 mini pretzels)	108 kcal	3g	23g	1g	1g
Spinach, raw	1 cup, raw	7 kcal	1g	1g	0g	1g
Strawberries, raw	1 cup, halves	49 kcal	1g	12g	0g	3g
Sweet potato, raw, unprepared	1 medium, raw	112 kcal	2g	26g	0g	4g
Tofu, raw, firm, prepared with calcium sulfate	1/2 block	181 kcal	22g	4g	11g	3g
Tomatoes, red, ripe, raw, year round average	1 medium	22 kcal	1g	5g	0g	1g
Turkey, whole, breast, meat only, raw	4 oz, raw	128 kcal	26g	0g	2g	0g
Watermelon, raw	1 cup, diced	46 kcal	1g	11g	0g	1g
Yogurt, Greek, plain, lowfat	1 container (6 oz)	124 kcal	17g	7g	3g	0g