Food Nutrition Database: Calories, Protein & Macros per 100 g (USDA)

A growing reference of common foods with USDA-sourced macros per 100 g, plus common serving sizes and related guides.

All values per 100 g

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Diet pattern

Food	Category	Energy (kcal)	Protein (g)	Carb (g)	Fiber (g)	Fat (g)
Agave syrup	oils-other	310	0.1	76.4	0.2	0.5
All-purpose flour	grains	364	10.3	76.3	2.7	1.0
Almond butter	nuts-seeds	614	21.0	18.8	10.3	55.5
Almonds	nuts-seeds	579	21.2	21.6	12.5	49.9
Amaranth grain	grains	371	13.6	65.3	6.7	7.0
Anchovy (European)	fish	131	20.4	0.0	0.0	4.8
Apple (with skin)	fruits	57	0.3	13.6	2.4	0.2
Apricot	fruits	48	1.4	11.1	2.0	0.4
Artichoke	vegetables	47	3.3	10.5	5.4	0.2
Arugula	vegetables	25	2.6	3.7	1.6	0.7
Asparagus	vegetables	20	2.2	3.9	2.1	0.1
Atlantic cod	fish	82	17.8	0.0	0.0	0.7
Atlantic herring	fish	158	18.0	0.0	0.0	9.0
Atlantic mackerel	fish	205	18.6	0.0	0.0	13.9
Atlantic pollock	fish	92	19.4	0.0	0.0	1.0
Atlantic salmon (farmed)	fish	208	20.4	0.0	0.0	13.4
Atlantic salmon (wild)	fish	142	19.8	0.0	0.0	6.3
Avocado	fruits	160	2.0	8.5	6.7	14.7
Avocado oil	oils-other	884	0.0	0.0	0.0	100.0
Banana	fruits	89	1.1	22.8	2.6	0.3
Beef liver	meat	135	20.4	3.9	0.0	3.6
Beetroot	vegetables	43	1.6	9.6	2.8	0.2
Black beans (dry)	legumes	341	21.6	62.4	15.5	1.4
Blackberries	fruits	43	1.4	9.6	5.3	0.5
Blue cheese	dairy-eggs	353	21.4	2.3	0.0	28.7
Blue crab	fish	87	18.1	0.0	0.0	1.1
Blue mussel	fish	86	11.9	3.7	0.0	2.2
Blueberries	fruits	57	0.7	14.5	2.4	0.3
Bok choy	vegetables	13	1.5	2.2	1.0	0.2
Brazil nuts	nuts-seeds	659	14.3	11.7	7.5	67.1
Brie cheese	dairy-eggs	334	20.8	0.5	0.0	27.7
Broccoli	vegetables	34	2.8	6.6	2.6	0.4
Brown rice (long-grain)	grains	367	7.5	76.3	3.6	3.2
Brown rice flour	grains	363	7.2	76.5	4.6	2.8
Brown sugar	oils-other	380	0.1	98.1	0.0	0.0
Brussels sprouts	vegetables	43	3.4	9.0	3.8	0.3
Buckwheat groats	grains	346	11.7	75.0	10.3	2.7
Bulgur (dry)	grains	342	12.3	75.9	12.5	1.3
Butter (unsalted)	dairy-eggs	717	0.9	0.1	0.0	81.1
Buttermilk (cultured, lowfat)	dairy-eggs	40	3.3	4.8	0.0	1.1
Butternut squash	vegetables	45	1.0	11.7	2.0	0.1
Canned pink salmon	fish	138	23.1	0.0	0.0	5.0
Canned tuna (light, in water)	fish	116	25.5	0.0	0.0	0.8
Canola oil	oils-other	884	0.0	0.0	0.0	100.0
Cantaloupe	fruits	34	0.8	8.2	0.9	0.2
Carrots	vegetables	41	0.9	9.6	2.8	0.2
Cashew butter	nuts-seeds	587	17.6	27.6	2.0	49.4
Cashews	nuts-seeds	553	18.2	30.2	3.3	43.9
Cauliflower	vegetables	25	1.9	5.0	2.0	0.3
Celery	vegetables	14	0.7	3.0	1.6	0.2
Channel catfish	fish	95	16.4	0.0	0.0	2.8
Cheddar cheese (sharp)	dairy-eggs	410	24.3	2.1	0.0	33.8
Chestnuts	nuts-seeds	213	2.4	45.5	8.1	2.3
Chia seeds	nuts-seeds	486	16.5	42.1	34.4	30.7
Chicken breast	meat	120	22.5	0.0	0.0	2.6
Chicken breast (with skin)	meat	172	20.9	0.0	0.0	9.3
Chicken liver	meat	119	16.9	0.7	0.0	4.8
Chicken thigh (skinless)	meat	121	19.7	0.0	0.0	4.1
Chicken thigh (with skin)	meat	221	16.5	0.3	0.0	16.6
Chickpeas (dry)	legumes	378	20.5	63.0	12.2	6.0
Clams	fish	86	14.7	3.6	0.0	1.0
Clementine	fruits	47	0.9	12.0	1.7	0.2
Coconut meat	nuts-seeds	354	3.3	15.2	9.0	33.5
Coconut oil	oils-other	892	0.0	0.0	0.0	99.1
Coconut water	fruits	19	0.7	3.7	1.1	0.2
Colby cheese	dairy-eggs	394	23.8	2.6	0.0	32.1
Collard greens	vegetables	32	3.0	5.4	4.0	0.6
Corn grain (yellow)	grains	365	9.4	74.3	7.3	4.7
Corn oil	oils-other	900	0.0	0.0	0.0	100.0
Cornmeal (whole-grain)	grains	362	8.1	76.9	7.3	3.6
Cottage cheese (lowfat, 1%)	dairy-eggs	72	12.4	2.7	0.0	1.0
Couscous	grains	376	12.8	77.4	5.0	0.6
Cranberries	fruits	46	0.5	12.0	3.6	0.1
Cream cheese	dairy-eggs	350	6.2	5.5	0.0	34.4
Creamed cottage cheese	dairy-eggs	98	11.1	3.4	0.0	4.3
Cucumber (with peel)	vegetables	15	0.7	3.6	0.5	0.1
Degermed yellow cornmeal	grains	370	7.1	79.5	3.9	1.8
Dried apricots	fruits	241	3.4	62.6	7.3	0.5
Dried figs	fruits	249	3.3	63.9	9.8	0.9
Dry pasta (enriched)	grains	371	13.0	74.7	3.2	1.5
Dry whole-wheat pasta	grains	352	13.9	73.4	9.2	2.9
Duck meat	meat	135	18.3	0.9	0.0	6.0
Edamame (frozen)	legumes	109	11.2	7.6	4.8	4.7
Egg white	dairy-eggs	52	10.9	0.7	0.0	0.2
Egg yolk	dairy-eggs	322	15.9	3.6	0.0	26.5
Eggplant	vegetables	25	1.0	5.9	3.0	0.2
Elderberries	fruits	73	0.7	18.4	7.0	0.5
Evaporated milk	dairy-eggs	134	6.8	10.0	0.0	7.6
Fennel bulb	vegetables	31	1.2	7.3	3.1	0.2
Feta cheese	dairy-eggs	265	14.2	3.9	0.0	21.5
Figs	fruits	74	0.8	19.2	2.9	0.3
Firm tofu	legumes	144	17.3	2.8	2.3	8.7
Flaxseed	nuts-seeds	534	18.3	28.9	27.3	42.2
Flaxseed oil	oils-other	884	0.1	0.0	0.0	100.0
Garlic	vegetables	149	6.4	33.1	2.1	0.5
Ghee (clarified butter)	oils-other	876	0.3	0.0	0.0	99.5
Ginger root	vegetables	80	1.8	17.8	2.0	0.8
Glutinous white rice (raw)	grains	370	6.8	81.7	2.8	0.6
Gooseberries	fruits	44	0.9	10.2	4.3	0.6
Gouda cheese	dairy-eggs	356	24.9	2.2	0.0	27.4
Grapefruit (pink and red)	fruits	42	0.8	10.7	1.6	0.1
Grapes (red or green)	fruits	69	0.7	18.1	0.9	0.2
Grapeseed oil	oils-other	884	0.0	0.0	0.0	100.0
Greek yogurt (low-fat, plain)	dairy-eggs	73	10.0	3.9	0.0	1.9
Green beans	vegetables	31	1.8	7.0	2.7	0.2
Green bell pepper	vegetables	20	0.9	4.6	1.7	0.2
Green cabbage	vegetables	25	1.3	5.8	2.5	0.1
Green onions (scallions)	vegetables	32	1.8	7.3	2.6	0.2
Green peas	vegetables	81	5.4	14.5	5.7	0.4
Green peas (frozen)	legumes	77	5.2	13.6	4.5	0.4
Ground beef (80% lean)	meat	254	17.2	0.0	0.0	20.0
Ground beef (93% lean)	meat	152	20.9	0.0	0.0	7.0
Ground bison	meat	223	18.7	0.0	0.0	15.9
Ground lamb	meat	282	16.6	0.0	0.0	23.4
Guava	fruits	68	2.6	14.3	5.4	1.0
Haddock	fish	74	16.3	0.0	0.0	0.5
Half-and-half	dairy-eggs	131	3.1	4.3	0.0	11.5
Halibut	fish	91	18.6	0.0	0.0	1.3
Hazelnuts	nuts-seeds	628	15.0	16.7	9.7	60.8
Heavy cream	dairy-eggs	340	2.8	2.8	0.0	36.1
Hemp seeds (hulled)	nuts-seeds	553	31.6	8.7	4.0	48.8
Honey	oils-other	304	0.3	82.4	0.2	0.0
Honeydew melon	fruits	36	0.5	9.1	0.8	0.1
Jalapeno pepper	vegetables	29	0.9	6.5	2.8	0.4
Kale	vegetables	35	2.9	4.4	4.1	1.5
Kidney beans (dry)	legumes	333	23.6	60.0	24.9	0.8
Kiwifruit (green)	fruits	61	1.1	14.7	3.0	0.5
Lamb loin (lean only)	meat	143	20.9	0.0	0.0	5.9
Lard	oils-other	902	0.0	0.0	0.0	100.0
Leek	vegetables	61	1.5	14.2	1.8	0.3
Lemon	fruits	29	1.1	9.3	2.8	0.3
Lentils (dry)	legumes	352	24.6	63.4	10.7	1.1
Lima beans (dry)	legumes	338	21.5	63.4	19.0	0.7
Lime	fruits	30	0.7	10.5	2.8	0.2
Lobster	fish	77	16.5	0.0	0.0	0.8
Lychee	fruits	66	0.8	16.5	1.3	0.4
Macadamia nuts	nuts-seeds	718	7.9	13.8	8.6	75.8
Mango	fruits	60	0.8	15.0	1.6	0.4
Maple syrup	oils-other	260	0.0	67.0	0.0	0.1
Medjool dates	fruits	277	1.8	75.0	6.7	0.2
Milk (reduced fat, 2%)	dairy-eggs	50	3.3	4.8	0.0	2.0
Millet	grains	378	11.0	72.9	8.5	4.2
Molasses	oils-other	290	0.0	74.7	0.0	0.1
Monterey Jack cheese	dairy-eggs	373	24.5	0.7	0.0	30.3
Mozzarella (whole milk)	dairy-eggs	299	22.2	2.4	0.0	22.1
Mung beans (dry)	legumes	347	23.9	62.6	16.3	1.2
Navy beans (dry)	legumes	337	22.3	60.8	15.3	1.5
Nectarine	fruits	44	1.1	10.6	1.7	0.3
Oat bran	grains	246	17.3	66.2	15.4	7.0
Okra	vegetables	33	1.9	7.5	3.2	0.2
Olive oil	oils-other	884	0.0	0.0	0.0	100.0
Onion (yellow)	vegetables	40	1.1	9.3	1.7	0.1
Orange	fruits	47	0.9	11.8	2.4	0.1
Oysters	fish	51	5.7	2.7	0.0	1.7
Palm oil	oils-other	884	0.0	0.0	0.0	100.0
Papaya	fruits	43	0.5	10.8	1.7	0.3
Parmesan (hard)	dairy-eggs	392	35.8	3.2	0.0	25.0
Parsnip	vegetables	75	1.2	18.0	4.9	0.3
Passion fruit	fruits	97	2.2	23.4	10.4	0.7
Peach	fruits	39	0.9	9.5	1.5	0.3
Peanut butter (natural, unsalted)	nuts-seeds	598	22.2	22.3	5.0	51.4
Peanut oil	oils-other	884	0.0	0.0	0.0	100.0
Peanuts	nuts-seeds	567	25.8	16.1	8.5	49.2
Pear	fruits	57	0.4	15.2	3.1	0.1
Pearl barley	grains	352	9.9	77.7	15.6	1.2
Pecans	nuts-seeds	691	9.2	13.9	9.6	72.0
Persimmon	fruits	70	0.6	18.6	3.6	0.2
Pine nuts	nuts-seeds	673	13.7	13.1	3.7	68.4
Pineapple	fruits	50	0.5	13.1	1.4	0.1
Pinto beans (dry)	legumes	347	21.4	62.6	15.5	1.2
Pistachios	nuts-seeds	560	20.2	27.2	10.6	45.3
Plain whole-milk yogurt	dairy-eggs	61	3.5	4.7	0.0	3.3
Plantain	fruits	122	1.3	31.9	1.7	0.4
Plum	fruits	46	0.7	11.4	1.4	0.3
Pomegranate	fruits	83	1.7	18.7	4.0	1.2
Poppy seeds	nuts-seeds	525	18.0	28.1	19.5	41.6
Pork loin (lean)	meat	143	21.4	0.0	0.0	5.7
Pork shoulder	meat	148	19.6	0.0	0.0	7.1
Pork tenderloin	meat	109	21.0	0.0	0.0	2.2
Provolone cheese	dairy-eggs	351	25.6	2.1	0.0	26.6
Prunes (dried plums)	fruits	240	2.2	63.9	7.1	0.4
Pumpkin	vegetables	26	1.0	6.5	0.5	0.1
Pumpkin seeds	nuts-seeds	559	30.2	10.7	6.0	49.1
Quinoa (dry)	grains	368	14.1	64.2	7.0	6.1
Radish	vegetables	16	0.7	3.4	1.6	0.1
Rainbow trout	fish	119	20.5	0.0	0.0	3.5
Raisins	fruits	299	3.3	79.3	4.5	0.3
Raspberries	fruits	52	1.2	11.9	6.5	0.7
Red bell pepper	vegetables	26	1.0	6.0	2.1	0.3
Red currants	fruits	56	1.4	13.8	4.3	0.2
Rolled oats	grains	379	13.2	67.7	10.1	6.5
Romaine lettuce	vegetables	17	1.2	3.3	2.1	0.3
Rye grain	grains	338	10.3	75.9	15.1	1.6
Salted butter	oils-other	717	0.9	0.1	0.0	81.1
Sardines, canned in oil	fish	208	24.6	0.0	0.0	11.5
Scallops	fish	69	12.1	3.2	0.0	0.5
Sesame oil	oils-other	884	0.0	0.0	0.0	100.0
Sesame seeds	nuts-seeds	573	17.7	23.5	11.8	49.7
Shallot	vegetables	72	2.5	16.8	3.2	0.1
Shrimp	fish	85	20.1	0.0	0.0	0.5
Skim milk	dairy-eggs	34	3.4	5.0	0.0	0.1
Sockeye salmon	fish	131	22.3	0.0	0.0	4.7
Soft goat cheese	dairy-eggs	264	18.5	0.0	0.0	21.1
Sorghum grain	grains	329	10.6	72.1	6.7	3.5
Sour cream	dairy-eggs	198	2.4	4.6	0.0	19.4
Soybean vegetable oil	oils-other	884	0.0	0.0	0.0	100.0
Soybeans (dry)	legumes	446	36.5	30.2	9.3	19.9
Spelt	grains	338	14.6	70.2	10.7	2.4
Spinach	vegetables	23	2.9	3.6	2.2	0.4
Split peas	legumes	364	23.1	61.6	22.2	3.9
Squid (calamari)	fish	92	15.6	3.1	0.0	1.4
Starfruit (carambola)	fruits	31	1.0	6.7	2.8	0.3
Strawberries	fruits	32	0.7	7.7	2.0	0.3
Sunflower oil	oils-other	884	0.0	0.0	0.0	100.0
Sunflower seed butter	nuts-seeds	617	17.3	23.3	5.7	55.2
Sunflower seeds	nuts-seeds	584	20.8	20.0	8.6	51.5
Sweet cherries	fruits	63	1.1	16.0	2.1	0.2
Sweet corn (yellow)	vegetables	86	3.3	18.7	2.0	1.4
Sweet potato	vegetables	86	1.6	20.1	3.0	0.1
Swiss chard	vegetables	19	1.8	3.7	1.6	0.2
Swiss cheese	dairy-eggs	393	27.0	1.4	0.0	31.0
Tahini	nuts-seeds	595	17.0	21.2	9.3	53.8
Tangerine (mandarin)	fruits	53	0.8	13.3	1.8	0.3
Teff	grains	367	13.3	73.1	8.0	2.4
Tempeh	legumes	192	20.3	7.6	0.0	10.8
Tilapia	fish	96	20.1	0.0	0.0	1.7
Tomato	vegetables	18	0.9	3.9	1.2	0.2
Top sirloin (beef)	meat	131	22.1	0.0	0.0	4.1
Turkey breast (skinless)	meat	114	23.7	0.1	0.0	1.5
Turnip	vegetables	28	0.9	6.4	1.8	0.1
Walnuts (English)	nuts-seeds	654	15.2	13.7	6.7	65.2
Watercress	vegetables	11	2.3	1.3	0.5	0.1
Watermelon	fruits	30	0.6	7.6	0.4	0.2
Wheat berries	grains	327	12.6	71.2	12.2	1.5
Wheat bran	grains	216	15.6	64.5	42.8	4.3
White granulated sugar	oils-other	387	0.0	100.0	0.0	0.0
White grapefruit	fruits	33	0.7	8.4	1.1	0.1
White mushroom	vegetables	22	3.1	3.3	1.0	0.3
White potato	vegetables	69	1.7	15.7	2.4	0.1
White rice (long-grain)	grains	365	7.1	80.0	1.3	0.7
Whole egg	dairy-eggs	143	12.6	0.7	0.0	9.5
Whole milk	dairy-eggs	61	3.2	4.8	0.0	3.3
Whole-milk ricotta	dairy-eggs	150	7.5	7.3	0.0	10.2
Whole-wheat flour	grains	332	9.6	74.5	13.1	2.0
Wild rice	grains	357	14.7	74.9	6.2	1.1
Yellowfin tuna	fish	109	24.4	0.0	0.0	0.5
Zucchini	vegetables	17	1.2	3.1	1.0	0.3