Nutrition Facts Library

Per-100-gram nutrition facts for everyday foods, taken straight from USDA FoodData Central and laid out so you can compare them. Each page shows calories, macronutrients, vitamins and minerals with % Daily Value, the USDA portion weights, and how the food sits next to similar foods.

How to read these pages

• Per 100 g makes foods comparable. Portion tables convert that to cups, slices or pieces using USDA gram weights.
• % Daily Value uses the FDA reference amounts for adults and children 4 years and older. 20% DV or more per 100 g is labeled “high in”, 10 to 19% a “good source”.
• The exact form matters. Each page names the USDA entry it uses (raw, cooked, canned, unsalted) and links to it by FDC ID.
• No health claims. These pages describe what is in a food, not what it treats or prevents. For that, see our evidence explainers and talk to a professional about your own diet.

Fruits

• Apple 52 kcal · 0.26 g protein
• Avocado 160 kcal · 2 g protein
• Banana 89 kcal · 1.1 g protein
• Blackberries 43 kcal · 1.4 g protein
• Blueberries 57 kcal · 0.74 g protein
• Cantaloupe 34 kcal · 0.84 g protein
• Cherries 63 kcal · 1.1 g protein
• Coconut Meat 354 kcal · 3.3 g protein
• Figs 74 kcal · 0.75 g protein
• Grapefruit 32 kcal · 0.63 g protein
• Grapes 69 kcal · 0.72 g protein
• Honeydew Melon 36 kcal · 0.54 g protein
• Kiwi 61 kcal · 1.1 g protein
• Lemon 29 kcal · 1.1 g protein
• Mango 60 kcal · 0.82 g protein
• Medjool Dates 277 kcal · 1.8 g protein
• Orange 47 kcal · 0.94 g protein
• Papaya 43 kcal · 0.47 g protein
• Peach 39 kcal · 0.91 g protein
• Pear 57 kcal · 0.36 g protein
• Persimmon 70 kcal · 0.58 g protein
• Pineapple 50 kcal · 0.54 g protein
• Plantain 122 kcal · 1.3 g protein
• Plum 46 kcal · 0.7 g protein
• Pomegranate 83 kcal · 1.7 g protein
• Raisins 299 kcal · 3.3 g protein
• Raspberries 52 kcal · 1.2 g protein
• Strawberries 32 kcal · 0.67 g protein
• Tangerine 53 kcal · 0.81 g protein
• Watermelon 30 kcal · 0.61 g protein

Vegetables

• Artichoke 47 kcal · 3.3 g protein
• Arugula 25 kcal · 2.6 g protein
• Asparagus 20 kcal · 2.2 g protein
• Beets 43 kcal · 1.6 g protein
• Bok Choy 13 kcal · 1.5 g protein
• Broccoli 34 kcal · 2.8 g protein
• Brussels Sprouts 43 kcal · 3.4 g protein
• Butternut Squash 45 kcal · 1 g protein
• Cabbage 25 kcal · 1.3 g protein
• Carrots 41 kcal · 0.93 g protein
• Cauliflower 25 kcal · 1.9 g protein
• Celery 14 kcal · 0.69 g protein
• Collard Greens 32 kcal · 3 g protein
• Cucumber 15 kcal · 0.65 g protein
• Eggplant 25 kcal · 0.98 g protein
• Garlic 149 kcal · 6.4 g protein
• Ginger Root 80 kcal · 1.8 g protein
• Green Beans 31 kcal · 1.8 g protein
• Green Peas 81 kcal · 5.4 g protein
• Jicama 38 kcal · 0.72 g protein
• Kale 35 kcal · 2.9 g protein
• Kelp Seaweed 43 kcal · 1.7 g protein
• Okra 33 kcal · 1.9 g protein
• Onion 40 kcal · 1.1 g protein
• Parsnip 75 kcal · 1.2 g protein
• Potato 93 kcal · 2.5 g protein
• Pumpkin 26 kcal · 1 g protein
• Radish 16 kcal · 0.68 g protein
• Red Bell Pepper 26 kcal · 0.99 g protein
• Romaine Lettuce 17 kcal · 1.2 g protein
• Rutabaga 37 kcal · 1.1 g protein
• Spaghetti Squash 27 kcal · 0.66 g protein
• Spinach 23 kcal · 2.9 g protein
• Sweet Corn 86 kcal · 3.3 g protein
• Sweet Potato 90 kcal · 2 g protein
• Tomato 18 kcal · 0.88 g protein
• White Mushrooms 22 kcal · 3.1 g protein
• Zucchini 17 kcal · 1.2 g protein

Beans, legumes and soy

• Black Beans 132 kcal · 8.9 g protein
• Chickpeas 164 kcal · 8.9 g protein
• Edamame 121 kcal · 11.9 g protein
• Hummus 237 kcal · 7.8 g protein
• Kidney Beans 127 kcal · 8.7 g protein
• Lentils 116 kcal · 9 g protein
• Lima Beans 115 kcal · 7.8 g protein
• Pinto Beans 143 kcal · 9 g protein
• Tempeh 192 kcal · 20.3 g protein
• Tofu 144 kcal · 17.3 g protein

Nuts and seeds

• Almond Butter 614 kcal · 21 g protein
• Almonds 579 kcal · 21.1 g protein
• Brazil Nuts 659 kcal · 14.3 g protein
• Cashews 553 kcal · 18.2 g protein
• Chia Seeds 486 kcal · 16.5 g protein
• Flax Seeds 534 kcal · 18.3 g protein
• Hemp Seeds 553 kcal · 31.6 g protein
• Macadamia Nuts 718 kcal · 7.9 g protein
• Peanut Butter 598 kcal · 22.2 g protein
• Peanuts 567 kcal · 25.8 g protein
• Pecans 691 kcal · 9.2 g protein
• Pistachios 560 kcal · 20.2 g protein
• Pumpkin Seeds 559 kcal · 30.2 g protein
• Sesame Seeds 565 kcal · 17 g protein
• Sunflower Seeds 584 kcal · 20.8 g protein
• Walnuts 654 kcal · 15.2 g protein

Grains, bread and pasta

• Bagel 264 kcal · 10.6 g protein
• Barley 123 kcal · 2.3 g protein
• Brown Rice 123 kcal · 2.7 g protein
• Buckwheat 92 kcal · 3.4 g protein
• Couscous 112 kcal · 3.8 g protein
• Flour Tortilla 297 kcal · 8 g protein
• Oatmeal 71 kcal · 2.5 g protein
• Pasta 158 kcal · 5.8 g protein
• Popcorn 387 kcal · 12.9 g protein
• Quinoa 120 kcal · 4.4 g protein
• Rolled Oats 379 kcal · 13.2 g protein
• Rye Bread 259 kcal · 8.5 g protein
• Sourdough Bread 272 kcal · 10.8 g protein
• White Bread 266 kcal · 8.8 g protein
• White Rice 130 kcal · 2.7 g protein
• Whole Wheat Bread 252 kcal · 12.4 g protein
• Whole Wheat Pasta 149 kcal · 6 g protein
• Wild Rice 101 kcal · 4 g protein

Dairy, eggs and plant milks

• Almond Milk 15 kcal · 0.4 g protein
• Butter 717 kcal · 0.85 g protein
• Cheddar Cheese 403 kcal · 22.9 g protein
• Coconut Milk 197 kcal · 2 g protein
• Cottage Cheese 98 kcal · 11.1 g protein
• Cream Cheese 350 kcal · 6.2 g protein
• Egg Whites 52 kcal · 10.9 g protein
• Eggs 143 kcal · 12.6 g protein
• Feta Cheese 265 kcal · 14.2 g protein
• Greek Yogurt 59 kcal · 10.2 g protein
• Parmesan 392 kcal · 35.8 g protein
• Plain Yogurt 61 kcal · 3.5 g protein
• Skim Milk 34 kcal · 3.4 g protein
• Soy Milk 54 kcal · 3.3 g protein
• Whole Milk 61 kcal · 3.1 g protein

Meat and poultry

• Bacon 548 kcal · 35.7 g protein
• Beef Liver 191 kcal · 29.1 g protein
• Chicken Breast 165 kcal · 31 g protein
• Chicken Thigh 179 kcal · 24.8 g protein
• Ground Beef 250 kcal · 25.9 g protein
• Ham 178 kcal · 22.6 g protein
• Lamb 283 kcal · 24.8 g protein
• Pork Chop 173 kcal · 27.6 g protein
• Sirloin Steak 187 kcal · 29.5 g protein
• Turkey Breast 147 kcal · 30.1 g protein
• Venison 158 kcal · 30.2 g protein

Fish and seafood

• Canned Tuna 86 kcal · 19.4 g protein
• Catfish 144 kcal · 18.4 g protein
• Cod 105 kcal · 22.8 g protein
• Lobster 89 kcal · 19 g protein
• Oysters 51 kcal · 5.7 g protein
• Salmon 206 kcal · 22.1 g protein
• Sardines 208 kcal · 24.6 g protein
• Scallops 111 kcal · 20.5 g protein
• Shrimp 99 kcal · 24 g protein
• Tilapia 128 kcal · 26.1 g protein
• Tuna 130 kcal · 29.1 g protein

Oils, fats and sweeteners

• Avocado Oil 884 kcal · 0 g protein
• Cocoa Powder 228 kcal · 19.6 g protein
• Coconut Oil 892 kcal · 0 g protein
• Dark Chocolate 598 kcal · 7.8 g protein
• Honey 304 kcal · 0.3 g protein
• Maple Syrup 260 kcal · 0.04 g protein
• Molasses 290 kcal · 0 g protein
• Olive Oil 884 kcal · 0 g protein

Drinks

• Apple Juice 46 kcal · 0.1 g protein
• Black Tea 1 kcal · 0 g protein
• Coconut Water 19 kcal · 0.72 g protein
• Coffee 1 kcal · 0.12 g protein
• Cranberry Juice 46 kcal · 0.39 g protein
• Green Tea 1 kcal · 0.22 g protein
• Orange Juice 45 kcal · 0.7 g protein

Condiments, snacks and spices

• Apple Cider Vinegar 21 kcal · 0 g protein
• Black Olives 116 kcal · 0.84 g protein
• Cinnamon 247 kcal · 4 g protein
• Dill Pickles 12 kcal · 0.5 g protein
• Granola 489 kcal · 13.7 g protein
• Kimchi 15 kcal · 1.1 g protein
• Mayonnaise 680 kcal · 0.96 g protein
• Rice Cakes 392 kcal · 7.1 g protein
• Salsa 29 kcal · 1.5 g protein
• Sauerkraut 19 kcal · 0.91 g protein
• Soft Pretzels 338 kcal · 8.2 g protein
• Soy Sauce 53 kcal · 8.1 g protein
• Spirulina 290 kcal · 57.5 g protein
• Turmeric 312 kcal · 9.7 g protein
• Vanilla Ice Cream 207 kcal · 3.5 g protein
• Yellow Mustard 60 kcal · 3.7 g protein