Food nutrition database
Calories, protein, carbs, fat and fibre for common foods — plus nutritionally equivalent swaps.
- foods
- 153
- foods
153 foods · Values based on USDA FoodData Central and TACO (Brazil).
Poultry
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Chicken breast (grilled) | 165 | 31 g | 0 g | 3.6 g |
| Chicken thigh (skinless, roasted) | 209 | 26 g | 0 g | 10.9 g |
| Turkey breast (roasted) | 147 | 30.1 g | 0 g | 2.1 g |
| Chicken drumstick (skinless, roasted) | 172 | 28.3 g | 0 g | 5.7 g |
Meat
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Lean ground beef 90/10 (cooked) | 217 | 26.1 g | 0 g | 11.8 g |
| Sirloin steak (lean, grilled) | 185 | 29 g | 0 g | 7 g |
| Pork tenderloin (roasted) | 143 | 26 g | 0 g | 3.5 g |
| Lean ham (sliced) | 120 | 19 g | 1.5 g | 4 g |
| Picanha (top sirloin cap, grilled) | 231 | 31.9 g | 0 g | 11.3 g |
| Strip steak (lean, grilled) | 194 | 32.4 g | 0 g | 6.9 g |
| Beef shank pot roast | 194 | 31.2 g | 0 g | 7.2 g |
| Pork chop (grilled) | 215 | 28.5 g | 0 g | 11.2 g |
Fish & seafood
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Salmon (baked) | 206 | 22.1 g | 0 g | 12.4 g |
| Tuna canned in water (drained) | 116 | 25.5 g | 0 g | 0.8 g |
| Tilapia (baked) | 128 | 26.2 g | 0 g | 2.7 g |
| Cod (baked) | 105 | 22.8 g | 0 g | 0.9 g |
| Shrimp (cooked) | 99 | 24 g | 0.2 g | 0.3 g |
| Sardines canned in oil (drained) | 208 | 24.6 g | 0 g | 11.5 g |
| Rainbow trout (baked) | 168 | 23.8 g | 0 g | 7.4 g |
Eggs
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Egg (whole, boiled) | 155 | 12.6 g | 1.1 g | 10.6 g |
| Egg whites | 52 | 10.9 g | 0.7 g | 0.2 g |
Dairy
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Greek yogurt (plain, nonfat) | 59 | 10.2 g | 3.6 g | 0.4 g |
| Greek yogurt (plain, whole) | 97 | 9 g | 4 g | 5 g |
| Cottage cheese (2% fat) | 81 | 10.5 g | 4.8 g | 2.3 g |
| Skim milk | 34 | 3.4 g | 5 g | 0.1 g |
| Whole milk | 61 | 3.2 g | 4.8 g | 3.3 g |
| Kefir (plain, low-fat) | 41 | 3.8 g | 4.5 g | 1 g |
| Mozzarella (part-skim) | 254 | 24.3 g | 2.8 g | 15.9 g |
| Cheddar cheese | 403 | 22.9 g | 3.1 g | 33.3 g |
| Ricotta (part-skim) | 138 | 11.4 g | 5.1 g | 7.9 g |
| Minas frescal cheese | 264 | 17.4 g | 3.2 g | 20.2 g |
| Parmesan cheese | 392 | 35.8 g | 3.2 g | 25.8 g |
| Feta cheese | 264 | 14.2 g | 4.1 g | 21.3 g |
| Brazilian cream cheese (light) | 183 | 11 g | 4.2 g | 13.7 g |
Fats & oils
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Butter | 717 | 0.9 g | 0.1 g | 81.1 g |
| Olive oil | 884 | 0 g | 0 g | 100 g |
| Dark chocolate (70–85%) | 598 | 7.8 g | 45.9 g | 42.6 g |
| Coconut milk (canned) | 197 | 2 g | 2.8 g | 21.3 g |
Plant protein
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Tofu (firm) | 144 | 17.3 g | 2.8 g | 8.7 g |
| Tempeh | 192 | 20.3 g | 7.6 g | 10.8 g |
| Edamame (cooked) | 121 | 11.9 g | 8.9 g | 5.2 g |
| Soy milk (unsweetened) | 33 | 2.9 g | 1.7 g | 1.6 g |
Supplements
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Whey protein powder | 390 | 78 g | 8 g | 6 g |
| Pea protein powder | 380 | 75 g | 8 g | 6 g |
Beverages
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Almond milk (unsweetened) | 15 | 0.6 g | 0.6 g | 1.1 g |
Legumes
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Lentils (cooked) | 116 | 9 g | 20.1 g | 0.4 g |
| Black beans (cooked) | 132 | 8.9 g | 23.7 g | 0.5 g |
| Pinto beans (cooked) | 143 | 9 g | 26.2 g | 0.7 g |
| Chickpeas (cooked) | 164 | 8.9 g | 27.4 g | 2.6 g |
| Hummus | 166 | 7.9 g | 14.3 g | 9.6 g |
Grains
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| White rice (cooked) | 130 | 2.7 g | 28.2 g | 0.3 g |
| Brown rice (cooked) | 123 | 2.7 g | 25.6 g | 1 g |
| Pasta (cooked) | 158 | 5.8 g | 30.9 g | 0.9 g |
| Whole-wheat pasta (cooked) | 149 | 6 g | 29.9 g | 1.7 g |
| Quinoa (cooked) | 120 | 4.4 g | 21.3 g | 1.9 g |
| Couscous (cooked) | 112 | 3.8 g | 23.2 g | 0.2 g |
| Bulgur (cooked) | 83 | 3.1 g | 18.6 g | 0.2 g |
| Barley (cooked) | 123 | 2.3 g | 28.2 g | 0.4 g |
| Rice noodles (cooked) | 108 | 1.8 g | 24 g | 0.2 g |
| Rolled oats (dry) | 379 | 13.2 g | 67.7 g | 6.5 g |
| Popcorn (air-popped) | 387 | 12.9 g | 77.8 g | 4.5 g |
| Whole-wheat flour | 340 | 13.2 g | 72 g | 2.5 g |
| Tapioca crepe (cassava starch) | 242 | 0.3 g | 59.9 g | 0.1 g |
| Corn couscous (Brazilian cuscuz) | 113 | 2.2 g | 25.3 g | 0.7 g |
| Granola | 471 | 10.5 g | 64 g | 19.5 g |
Bread & bakery
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Whole-wheat bread | 252 | 12.4 g | 42.7 g | 3.5 g |
| White bread | 266 | 8.9 g | 49.4 g | 3.3 g |
| French bread roll | 300 | 8 g | 58.6 g | 3.1 g |
| Flour tortilla | 306 | 8.2 g | 49.4 g | 8 g |
| Corn tortilla | 218 | 5.7 g | 44.6 g | 2.9 g |
| Rice cakes | 387 | 8.2 g | 81.5 g | 2.8 g |
| Cheese bread (pão de queijo) | 363 | 5.1 g | 34.2 g | 24.6 g |
Nuts & seeds
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Almond flour | 571 | 21.4 g | 21.4 g | 50 g |
| Peanut butter | 588 | 25 g | 20 g | 50 g |
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Walnuts | 654 | 15.2 g | 13.7 g | 65.2 g |
| Cashews | 553 | 18.2 g | 30.2 g | 43.9 g |
| Peanuts (dry-roasted) | 585 | 24.4 g | 21.3 g | 49.7 g |
| Brazil nuts | 659 | 14.3 g | 11.7 g | 67.1 g |
| Chia seeds | 486 | 16.5 g | 42.1 g | 30.7 g |
| Ground flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
| Pumpkin seeds | 559 | 30.2 g | 10.7 g | 49 g |
| Tahini | 595 | 17 g | 21.2 g | 53.8 g |
Tubers & roots
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Potato (boiled) | 87 | 1.9 g | 20.1 g | 0.1 g |
| Sweet potato (baked) | 90 | 2 g | 20.7 g | 0.2 g |
| Cassava (boiled) | 125 | 0.6 g | 30.1 g | 0.3 g |
| Yam (cooked) | 116 | 1.5 g | 27.5 g | 0.1 g |
| Plantain (boiled) | 116 | 0.8 g | 31.2 g | 0.2 g |
Vegetables
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Sweet corn (cooked) | 96 | 3.4 g | 21 g | 1.5 g |
| Broccoli (steamed) | 35 | 2.4 g | 7.2 g | 0.4 g |
| Spinach | 23 | 2.9 g | 3.6 g | 0.4 g |
| Romaine lettuce | 17 | 1.2 g | 3.3 g | 0.3 g |
| Tomato | 18 | 0.9 g | 3.9 g | 0.2 g |
| Carrot | 41 | 0.9 g | 9.6 g | 0.2 g |
| Zucchini (cooked) | 17 | 1.2 g | 3.1 g | 0.3 g |
| Green beans (boiled) | 35 | 1.9 g | 7.9 g | 0.3 g |
| Cauliflower (boiled) | 23 | 1.8 g | 4.1 g | 0.5 g |
| Red bell pepper | 31 | 1 g | 6 g | 0.3 g |
| Cucumber | 15 | 0.7 g | 3.6 g | 0.1 g |
| Mushrooms (cooked) | 28 | 2.2 g | 5.3 g | 0.5 g |
| Asparagus (cooked) | 22 | 2.4 g | 4.1 g | 0.2 g |
| Kale | 35 | 2.9 g | 4.4 g | 1.5 g |
| Collard greens (sautéed) | 33 | 2.7 g | 5.7 g | 0.7 g |
| Cabbage | 25 | 1.3 g | 5.8 g | 0.1 g |
| Onion | 40 | 1.1 g | 9.3 g | 0.1 g |
| Garlic | 149 | 6.4 g | 33 g | 0.5 g |
| Brussels sprouts (cooked) | 36 | 2.6 g | 7.1 g | 0.5 g |
| Pumpkin / squash (baked) | 40 | 0.9 g | 10.5 g | 0.1 g |
| Beetroot (boiled) | 44 | 1.7 g | 10 g | 0.2 g |
| Eggplant (cooked) | 35 | 0.8 g | 8.7 g | 0.2 g |
| Green peas (cooked) | 84 | 5.4 g | 15.6 g | 0.2 g |
| Arugula | 25 | 2.6 g | 3.7 g | 0.7 g |
| Okra (cooked) | 22 | 1.9 g | 4.5 g | 0.2 g |
| Chayote (boiled) | 22 | 0.6 g | 4.7 g | 0.5 g |
Fruit
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Banana | 89 | 1.1 g | 22.8 g | 0.3 g |
| Apple | 52 | 0.3 g | 13.8 g | 0.2 g |
| Orange | 47 | 0.9 g | 11.8 g | 0.1 g |
| Strawberries | 32 | 0.7 g | 7.7 g | 0.3 g |
| Blueberries | 57 | 0.7 g | 14.5 g | 0.3 g |
| Papaya | 43 | 0.5 g | 10.8 g | 0.3 g |
| Mango | 60 | 0.8 g | 15 g | 0.4 g |
| Pineapple | 50 | 0.5 g | 13.1 g | 0.1 g |
| Grapes | 69 | 0.7 g | 18.1 g | 0.2 g |
| Kiwi | 61 | 1.1 g | 14.7 g | 0.5 g |
| Pear | 57 | 0.4 g | 15.2 g | 0.1 g |
| Watermelon | 30 | 0.6 g | 7.6 g | 0.2 g |
| Grapefruit | 42 | 0.8 g | 10.7 g | 0.1 g |
| Cherries | 63 | 1.1 g | 16 g | 0.2 g |
| Peach | 39 | 0.9 g | 9.5 g | 0.3 g |
| Cantaloupe melon | 34 | 0.8 g | 8.2 g | 0.2 g |
| Guava | 68 | 2.6 g | 14.3 g | 1 g |
| Açaí pulp (unsweetened) | 58 | 0.8 g | 6.2 g | 3.9 g |
| Medjool dates | 277 | 1.8 g | 75 g | 0.2 g |
| Lemon juice | 22 | 0.4 g | 6.9 g | 0.2 g |
| Avocado | 160 | 2 g | 8.5 g | 14.7 g |
Dishes & fast food
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Chicken stroganoff | 157 | 13.4 g | 4.8 g | 9.3 g |
| Cheese pizza | 266 | 11.4 g | 33.3 g | 9.7 g |
| Pepperoni pizza | 298 | 12.5 g | 30 g | 14 g |
| Cheeseburger | 262 | 13.5 g | 26.5 g | 11.5 g |
| French fries | 312 | 3.4 g | 41.4 g | 14.7 g |
| Beef lasagna | 165 | 9.5 g | 15.2 g | 7.4 g |
| Sushi (assorted pieces) | 150 | 6.2 g | 27 g | 1.8 g |
| Hot dog (with bun) | 247 | 10.5 g | 22 g | 13 g |
| Coxinha (Brazilian chicken croquette) | 283 | 9.6 g | 34.5 g | 11.8 g |
| Pastel (Brazilian fried pastry, beef) | 327 | 8.7 g | 30.5 g | 18.9 g |
Sweets & desserts
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Milk chocolate | 535 | 7.7 g | 59.4 g | 29.7 g |
| Vanilla ice cream | 207 | 3.5 g | 23.6 g | 11 g |
| Brigadeiro (Brazilian chocolate truffle) | 390 | 4.6 g | 60.5 g | 14.3 g |
Condiments & baking
| Per 100 g | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Honey | 304 | 0.3 g | 82.4 g | 0 g |
| Maple syrup | 260 | 0 g | 67 g | 0.1 g |
| Cocoa powder (unsweetened) | 228 | 19.6 g | 57.9 g | 13.7 g |
| Tomato purée | 38 | 1.7 g | 9 g | 0.2 g |
| Soy sauce | 53 | 8.1 g | 4.9 g | 0.6 g |