Everyday Foods Nutrition Database
Nutritional values per 100g serving. Use this reference for meal planning and tracking your macronutrient intake.
| Food Name |
Calories |
Protein (g) |
Fats (g) |
Carbs (g) |
Sugars (g) |
Fiber (g) |
Water (%) |
Sodium (mg) |
| Apple |
52 |
0.3 |
0.2 |
14 |
10 |
2.4 |
86 |
1 |
| Banana |
89 |
1.1 |
0.3 |
23 |
12 |
2.6 |
75 |
1 |
| Orange |
47 |
0.9 |
0.1 |
12 |
9 |
2.4 |
87 |
0 |
| Strawberries |
32 |
0.7 |
0.3 |
7.7 |
4.9 |
2.0 |
91 |
1 |
| Grapes |
69 |
0.7 |
0.2 |
18 |
16 |
0.9 |
81 |
2 |
| Broccoli |
34 |
2.8 |
0.4 |
7 |
1.7 |
2.6 |
89 |
33 |
| Carrot |
41 |
0.9 |
0.2 |
10 |
4.7 |
2.8 |
88 |
69 |
| Spinach |
23 |
2.9 |
0.4 |
3.6 |
0.4 |
2.2 |
91 |
79 |
| Potato (with skin) |
77 |
2.0 |
0.1 |
17 |
0.8 |
2.2 |
79 |
6 |
| Tomato |
18 |
0.9 |
0.2 |
3.9 |
2.6 |
1.2 |
95 |
5 |
| Brown Rice (cooked) |
111 |
2.6 |
0.9 |
23 |
0.4 |
1.8 |
73 |
5 |
| Oats |
389 |
16.9 |
6.9 |
66 |
0 |
10.6 |
8 |
2 |
| Whole Wheat Bread |
265 |
13.4 |
4.4 |
43 |
6.4 |
7.4 |
36 |
486 |
| Quinoa (cooked) |
120 |
4.4 |
1.9 |
21 |
0.9 |
2.8 |
72 |
7 |
| Pasta (cooked) |
131 |
5.1 |
1.1 |
25 |
0.6 |
1.8 |
68 |
1 |
| Chicken Breast (cooked) |
165 |
31 |
3.6 |
0 |
0 |
0 |
65 |
74 |
| Salmon (cooked) |
206 |
22 |
13 |
0 |
0 |
0 |
64 |
61 |
| Eggs (whole) |
155 |
13 |
11 |
1.1 |
1.1 |
0 |
75 |
124 |
| Tofu |
76 |
8.1 |
4.8 |
1.9 |
0.3 |
0.3 |
85 |
7 |
| Lentils (cooked) |
116 |
9 |
0.4 |
20 |
1.8 |
7.9 |
70 |
2 |
| Whole Milk |
61 |
3.2 |
3.3 |
4.8 |
5.1 |
0 |
88 |
40 |
| Greek Yogurt |
59 |
10 |
0.4 |
3.6 |
3.2 |
0 |
85 |
36 |
| Cheddar Cheese |
404 |
23 |
33 |
3.1 |
0.5 |
0 |
37 |
621 |
| Almond Milk (unsweetened) |
17 |
0.6 |
1.5 |
0.6 |
0.2 |
0.3 |
97 |
72 |
| Cottage Cheese |
98 |
11 |
4.3 |
3.4 |
2.7 |
0 |
79 |
364 |
| Almonds |
579 |
21 |
50 |
22 |
4.4 |
12 |
5 |
1 |
| Walnuts |
654 |
15 |
65 |
14 |
2.6 |
6.7 |
4 |
2 |
| Peanuts |
567 |
26 |
49 |
16 |
4.7 |
8.5 |
7 |
18 |
| Chia Seeds |
486 |
17 |
31 |
42 |
0 |
34 |
6 |
16 |
| Sunflower Seeds |
584 |
21 |
51 |
20 |
2.6 |
8.6 |
5 |
9 |
| Chickpeas (cooked) |
139 |
7.1 |
2.8 |
22 |
4.8 |
6.4 |
70 |
7 |
| Black Beans (cooked) |
132 |
8.9 |
0.5 |
24 |
0.3 |
8.7 |
66 |
1 |
| Kidney Beans (cooked) |
127 |
8.7 |
0.5 |
23 |
0.3 |
6.4 |
67 |
1 |
| Olive Oil |
884 |
0 |
100 |
0 |
0 |
0 |
0 |
2 |
| Butter |
717 |
0.9 |
81 |
0.1 |
0.1 |
0 |
18 |
643 |
| Avocado |
160 |
2.0 |
15 |
9.0 |
0.7 |
7.0 |
73 |
7 |
| Orange Juice |
45 |
0.7 |
0.2 |
10 |
8.4 |
0.2 |
88 |
1 |
| Black Coffee |
1 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
99 |
2 |
| Dark Chocolate (70-85%) |
598 |
7.8 |
43 |
46 |
24 |
11 |
1 |
20 |
| Honey |
304 |
0.3 |
0.0 |
82 |
82 |
0.2 |
17 |
4 |
| White Sugar |
387 |
0.0 |
0.0 |
100 |
100 |
0.0 |
0.0 |
1 |