All 486 foods
Per 100 g of the edible part, from USDA FoodData Central. Pick a food to open it in the comparer; the comparisons people search for most have their own pages, listed at the end.
Fruits (60)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Apple | 52 | 0.26 | 2.4 | 1 medium (3" dia) = 182 g |
| Peeled apple | 48 | 0.27 | 1.3 | 1 medium (3" dia) = 161 g |
| Banana | 89 | 1.1 | 2.6 | 1 medium (7" to 7-7/8" long) = 118 g |
| Orange | 47 | 0.94 | 2.4 | 1 cup, sections = 180 g |
| Strawberry | 32 | 0.67 | 2 | 1 medium (1-1/4" dia) = 12 g |
| Blueberry | 57 | 0.74 | 2.4 | 1 cup = 148 g |
| Raspberry | 52 | 1.2 | 6.5 | 1 cup = 123 g |
| Blackberry | 43 | 1.4 | 5.3 | 1 cup = 144 g |
| Mango | 60 | 0.82 | 1.6 | 1 cup pieces = 165 g |
| Pineapple | 50 | 0.54 | 1.4 | 1 cup, chunks = 165 g |
| Grapes | 69 | 0.72 | 0.9 | 1 label serving (NLEA) = 126 g |
| Avocado | 160 | 2 | 6.7 | 1 label serving (NLEA) = 50 g |
| Kiwi | 61 | 1.1 | 3 | 1 label serving (NLEA) = 148 g |
| Watermelon | 30 | 0.61 | 0.4 | 1 label serving (NLEA) = 280 g |
| Cantaloupe | 34 | 0.84 | 0.9 | 1 label serving (NLEA) = 134 g |
| Honeydew melon | 36 | 0.54 | 0.8 | 1 label serving (NLEA) = 134 g |
| Pear | 57 | 0.36 | 3.1 | 1 medium = 178 g |
| Asian pear | 42 | 0.5 | 3.6 | 1 fruit 2-1/4" high x 2-1/2" dia = 122 g |
| Medjool dates | 277 | 1.8 | 6.7 | 1 date, pitted = 24 g |
| Deglet Noor dates | 282 | 2.5 | 8 | 1 cup, chopped = 147 g |
| Fig | 74 | 0.75 | 2.9 | 1 medium (2-1/4" dia) = 50 g |
| Dried figs | 249 | 3.3 | 9.8 | 1 cup = 149 g |
| Raisins | 299 | 3.3 | 4.5 | 1 cup, packed = 165 g |
| Cherries | 63 | 1.1 | 2.1 | 1 label serving (NLEA) = 140 g |
| Sour cherries | 50 | 1 | 1.6 | 1 cup, without pits = 155 g |
| Papaya | 43 | 0.47 | 1.7 | 1 cup 1" pieces = 145 g |
| Grapefruit | 32 | 0.63 | 1.1 | ½ medium (approx 4" dia) = 128 g |
| Peach | 39 | 0.91 | 1.5 | 1 medium (2-2/3" dia) = 150 g |
| Nectarine | 44 | 1.1 | 1.7 | 1 medium (2-1/2" dia) = 142 g |
| Plum | 46 | 0.7 | 1.4 | 1 label serving (NLEA) = 151 g |
| Prunes | 240 | 2.2 | 7.1 | 1 cup, pitted = 174 g |
| Lemon | 29 | 1.1 | 2.8 | 1 label serving (NLEA) = 58 g |
| Lime | 30 | 0.7 | 2.8 | 1 label serving (NLEA) = 67 g |
| Apricot | 48 | 1.4 | 2 | 1 cup, halves = 155 g |
| Dried apricots | 241 | 3.4 | 7.3 | 1 cup, halves = 130 g |
| Pomegranate | 83 | 1.7 | 4 | ½ cup arils (seed/juice sacs) = 87 g |
| Cranberries | 46 | 0.46 | 3.6 | 1 cup, chopped = 110 g |
| Dried cranberries | 308 | 0.17 | 5.3 | ¼ cup = 40 g |
| Tangerine | 53 | 0.81 | 1.8 | 1 medium (2-1/2" dia) = 88 g |
| Clementine | 47 | 0.85 | 1.7 | 1 fruit = 74 g |
| Coconut meat | 354 | 3.3 | 9 | 1 medium = 397 g |
| Guava | 68 | 2.5 | 5.4 | 1 cup = 165 g |
| Lychee | 66 | 0.83 | 1.3 | 1 cup = 190 g |
| Passion fruit | 97 | 2.2 | 10.4 | 1 cup = 236 g |
| Persimmon | 70 | 0.58 | 3.6 | 1 fruit (2-1/2" dia) = 168 g |
| Jackfruit | 95 | 1.7 | 1.5 | 1 cup, sliced = 165 g |
| Plantain | 122 | 1.3 | 1.7 | 1 cup, sliced = 148 g |
| Boiled green plantain | 121 | 1.1 | 2.6 | 1 cup = 137 g |
| Starfruit | 31 | 1 | 2.8 | 1 medium (3-5/8" long) = 91 g |
| Goji berries | 349 | 14.3 | 13 | 5 tbsp = 28 g |
| Mulberries | 43 | 1.4 | 1.7 | 1 cup = 140 g |
| Gooseberries | 44 | 0.88 | 4.3 | 1 cup = 150 g |
| Kumquat | 71 | 1.9 | 6.5 | 1 fruit without refuse = 19 g |
| Quince | 57 | 0.4 | 1.9 | 1 fruit without refuse = 92 g |
| Rhubarb | 21 | 0.9 | 1.8 | 1 cup, diced = 122 g |
| Dried mango | 319 | 2.5 | 2.4 | — |
| Unsweetened applesauce | 42 | 0.17 | 1.1 | 1 cup = 244 g |
| Elderberries | 73 | 0.66 | 7 | 1 cup = 145 g |
| Cherimoya | 75 | 1.6 | 3 | 1 cup, pieces = 160 g |
| Black currants | 63 | 1.4 | no data | 1 cup = 112 g |
Vegetables (101)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Spinach | 23 | 2.9 | 2.2 | 1 cup = 30 g |
| Boiled spinach | 23 | 3 | 2.4 | 1 cup = 180 g |
| Kale | 35 | 2.9 | 4.1 | 1 cup = 21 g |
| Boiled kale | 36 | 2.9 | 4 | 1 cup = 118 g |
| Broccoli | 34 | 2.8 | 2.6 | ½ cup, chopped or diced = 44 g |
| Boiled broccoli | 35 | 2.4 | 3.3 | ½ cup, chopped = 78 g |
| Cauliflower | 25 | 1.9 | 2 | 1 cup chopped (1/2" pieces) = 107 g |
| Boiled cauliflower | 23 | 1.8 | 2.3 | ½ cup (1" pieces) = 62 g |
| Baked potato | 93 | 2.5 | 2.2 | 1 label serving (NLEA) = 148 g |
| Boiled potato | 87 | 1.9 | 1.8 | ½ cup = 78 g |
| Potato | 77 | 2 | 2.1 | ½ cup, diced = 75 g |
| Red potato | 70 | 1.9 | 1.7 | ½ cup, diced = 75 g |
| Baked Russet potato | 95 | 2.6 | 2.3 | 1 potato large (3" to 4-1/4" dia. = 299 g |
| Sweet potato | 86 | 1.6 | 3 | 1 cup, cubes = 133 g |
| Baked sweet potato | 90 | 2 | 3.3 | 1 cup = 200 g |
| Boiled sweet potato | 76 | 1.4 | 2.5 | 1 cup, mashed = 328 g |
| Carrot | 41 | 0.93 | 2.8 | 1 cup chopped = 128 g |
| Boiled carrot | 35 | 0.76 | 3 | ½ cup slices = 78 g |
| Baby carrots | 35 | 0.64 | 2.9 | 1 large = 15 g |
| Cucumber | 15 | 0.65 | 0.5 | ½ cup slices = 52 g |
| Zucchini | 17 | 1.2 | 1 | 1 cup, chopped = 124 g |
| Boiled zucchini | 15 | 1.1 | 1 | 1 cup, sliced = 180 g |
| Romaine lettuce | 17 | 1.2 | 2.1 | 1 cup shredded = 47 g |
| Iceberg lettuce | 14 | 0.9 | 1.2 | 1 cup, chopped (1/2" pieces, loosely packed) = 57 g |
| Green leaf lettuce | 15 | 1.4 | 1.3 | 1 cup shredded = 36 g |
| Butterhead lettuce | 13 | 1.4 | 1.1 | 1 cup, shredded or chopped = 55 g |
| Arugula | 25 | 2.6 | 1.6 | ½ cup = 10 g |
| Cabbage | 25 | 1.3 | 2.5 | 1 cup, chopped = 89 g |
| Red cabbage | 31 | 1.4 | 2.1 | 1 cup, chopped = 89 g |
| Napa cabbage | 16 | 1.2 | 1.2 | 1 cup, shredded = 76 g |
| Bok choy | 13 | 1.5 | 1 | 1 cup, shredded = 70 g |
| Green peas | 81 | 5.4 | 5.7 | 1 cup = 145 g |
| Boiled green peas | 84 | 5.4 | 5.5 | 1 cup = 160 g |
| Green beans | 31 | 1.8 | 2.7 | 1 cup 1/2" pieces = 100 g |
| Boiled green beans | 35 | 1.9 | 3.2 | 1 cup = 125 g |
| Sweet corn | 86 | 3.3 | 2 | 1 cup = 145 g |
| Boiled sweet corn | 96 | 3.4 | 2.4 | 1 cup cut = 149 g |
| Asparagus | 20 | 2.2 | 2.1 | 1 cup = 134 g |
| Boiled asparagus | 22 | 2.4 | 2 | ½ cup = 90 g |
| Brussels sprouts | 43 | 3.4 | 3.8 | 1 cup = 88 g |
| Boiled Brussels sprouts | 36 | 2.5 | 2.6 | ½ cup = 78 g |
| Beets | 43 | 1.6 | 2.8 | 1 cup = 136 g |
| Boiled beets | 44 | 1.7 | 2 | ½ cup slices = 85 g |
| Tomato | 18 | 0.88 | 1.2 | 1 cup, chopped or sliced = 180 g |
| Sun-dried tomatoes | 258 | 14.1 | 12.3 | 1 cup = 54 g |
| Celery | 14 | 0.69 | 1.6 | 1 cup chopped = 101 g |
| Red bell pepper | 26 | 0.99 | 2.1 | 1 cup, chopped = 149 g |
| Green bell pepper | 20 | 0.86 | 1.7 | 1 cup, chopped = 149 g |
| Yellow bell pepper | 27 | 1 | 0.9 | 1 pepper, large (3-3/4" long, 3" dia) = 186 g |
| Jalapeño | 29 | 0.91 | 2.8 | 1 cup, sliced = 90 g |
| White mushrooms | 22 | 3.1 | 1 | 1 cup, pieces or slices = 70 g |
| Portobello mushrooms | 22 | 2.1 | 1.3 | 1 cup diced = 86 g |
| Shiitake mushrooms | 34 | 2.2 | 2.5 | 1 piece whole = 19 g |
| Oyster mushrooms | 33 | 3.3 | 2.3 | 1 cup sliced = 86 g |
| Cremini mushrooms | 22 | 2.5 | 0.6 | 1 cup whole = 87 g |
| Onion | 40 | 1.1 | 1.7 | 1 cup, chopped = 160 g |
| Green onion | 32 | 1.8 | 2.6 | 1 cup, chopped = 100 g |
| Garlic | 149 | 6.4 | 2.1 | 1 cup = 136 g |
| Ginger | 80 | 1.8 | 2 | ¼ cup slices (1" dia) = 24 g |
| Leek | 61 | 1.5 | 1.8 | 1 cup = 89 g |
| Shallot | 72 | 2.5 | 3.2 | 1 tbsp chopped = 10 g |
| Eggplant | 25 | 0.98 | 3 | 1 cup, cubes = 82 g |
| Okra | 33 | 1.9 | 3.2 | 1 cup = 100 g |
| Radish | 16 | 0.68 | 1.6 | 1 cup slices = 116 g |
| Daikon | 18 | 0.6 | 1.6 | 1 cup slices = 116 g |
| Turnip | 28 | 0.9 | 1.8 | 1 cup, cubes = 130 g |
| Parsnip | 75 | 1.2 | 4.9 | 1 cup slices = 133 g |
| Rutabaga | 37 | 1.1 | 2.3 | 1 cup, cubes = 140 g |
| Swiss chard | 19 | 1.8 | 1.6 | 1 cup = 36 g |
| Collard greens | 32 | 3 | 4 | 1 cup, chopped = 36 g |
| Mustard greens | 27 | 2.9 | 3.2 | 1 cup, chopped = 56 g |
| Watercress | 11 | 2.3 | 0.5 | 1 cup, chopped = 34 g |
| Artichoke | 47 | 3.3 | 5.4 | 1 artichoke, medium = 128 g |
| Butternut squash | 45 | 1 | 2 | 1 cup, cubes = 140 g |
| Acorn squash | 40 | 0.8 | 1.5 | 1 cup, cubes = 140 g |
| Spaghetti squash | 31 | 0.64 | 1.5 | 1 cup, cubes = 101 g |
| Pumpkin | 26 | 1 | 0.5 | 1 cup (1" cubes) = 116 g |
| Fennel | 31 | 1.2 | 3.1 | 1 cup, sliced = 87 g |
| Kohlrabi | 27 | 1.7 | 3.6 | 1 cup = 135 g |
| Jicama | 38 | 0.72 | 4.9 | 1 cup = 130 g |
| Cassava | 160 | 1.4 | 1.8 | 1 cup = 206 g |
| Yam | 118 | 1.5 | 4.1 | 1 cup, cubes = 150 g |
| Taro | 112 | 1.5 | 4.1 | 1 cup, sliced = 104 g |
| Snow peas | 42 | 2.8 | 2.6 | 1 cup, chopped = 98 g |
| Bean sprouts | 30 | 3 | 1.8 | 1 cup = 104 g |
| Edamame | 121 | 11.9 | 5.2 | 1 cup = 155 g |
| Endive | 17 | 1.3 | 3.1 | ½ cup, chopped = 25 g |
| Radicchio | 23 | 1.4 | 0.9 | 1 cup, shredded = 40 g |
| Dandelion greens | 45 | 2.7 | 3.5 | 1 cup, chopped = 55 g |
| Bamboo shoots | 27 | 2.6 | 2.2 | 1 cup (1/2" slices) = 151 g |
| Water chestnuts | 97 | 1.4 | 3 | ½ cup slices = 62 g |
| Seaweed (nori) | 35 | 5.8 | 0.3 | 2 tbsp (1/8 cup) = 10 g |
| Kelp | 43 | 1.7 | 1.3 | 2 tbsp (1/8 cup) = 10 g |
| Dried spirulina | 290 | 57.5 | 3.6 | 1 cup = 112 g |
| Tomatillo | 32 | 0.96 | 1.9 | ½ cup, chopped or diced = 66 g |
| Hearts of palm | 115 | 2.7 | 1.5 | — |
| Lotus root | 74 | 2.6 | 4.9 | 10 slices (2-1/2" dia) = 81 g |
| Pickles (dill) | 12 | 0.5 | 1 | 1 cup, chopped or diced = 143 g |
| Sauerkraut | 19 | 0.91 | 2.9 | 1 cup = 142 g |
| Tomato paste | 82 | 4.3 | 4.1 | ¼ cup = 66 g |
| Tomato sauce | 24 | 1.2 | 1.5 | 1 cup = 245 g |
Legumes (28)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Boiled chickpeas | 164 | 8.9 | 7.6 | 1 cup = 164 g |
| Boiled lentils | 116 | 9 | 7.9 | 1 cup = 198 g |
| Dry red lentils | 358 | 23.9 | 10.8 | 1 cup = 192 g |
| Boiled black beans | 132 | 8.9 | 8.7 | 1 cup = 172 g |
| Boiled kidney beans | 127 | 8.7 | 6.4 | 1 cup = 177 g |
| Boiled pinto beans | 143 | 9 | 9 | 1 cup = 171 g |
| Boiled navy beans | 140 | 8.2 | 10.5 | 1 cup = 182 g |
| Boiled cannellini beans | 139 | 9.7 | 6.3 | 1 cup = 179 g |
| Boiled Great Northern beans | 118 | 8.3 | 7 | 1 cup = 177 g |
| Boiled lima beans | 115 | 7.8 | 7 | 1 cup = 188 g |
| Boiled black-eyed peas | 116 | 7.7 | 6.5 | 1 cup = 171 g |
| Boiled split peas | 118 | 8.3 | 8.3 | 1 cup = 196 g |
| Boiled mung beans | 105 | 7 | 7.6 | 1 cup = 202 g |
| Boiled adzuki beans | 128 | 7.5 | 7.3 | 1 cup = 230 g |
| Boiled fava beans | 110 | 7.6 | 5.4 | 1 cup = 170 g |
| Boiled soybeans | 172 | 18.2 | 6 | 1 cup = 172 g |
| Firm tofu | 144 | 17.3 | 2.3 | ½ cup = 126 g |
| Regular tofu | 76 | 8.1 | 0.3 | ½ cup = 124 g |
| Silken tofu | 61 | 7.2 | 0.2 | 1 cup (1/2" cubes) = 248 g |
| Tempeh | 192 | 20.3 | no data | 1 cup = 166 g |
| Hummus | 237 | 7.8 | 5.5 | 1 cup = 246 g |
| Refried beans | 90 | 5 | 3.7 | 1 cup = 238 g |
| Baked beans | 94 | 4.8 | 4.1 | 1 cup = 254 g |
| Dry chickpeas | 378 | 20.5 | 12.2 | 1 cup = 200 g |
| Dry lentils | 352 | 24.6 | 10.7 | 1 cup = 192 g |
| Dry black beans | 341 | 21.6 | 15.5 | 1 cup = 194 g |
| Miso | 198 | 12.8 | 5.4 | 1 cup = 275 g |
| Natto | 211 | 19.4 | 5.4 | 1 cup = 175 g |
Nuts & seeds (27)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Peanuts | 567 | 25.8 | 8.5 | 1 oz = 28.4 g |
| Dry-roasted peanuts | 587 | 24.4 | 8.4 | 1 oz = 28.4 g |
| Peanut butter | 598 | 22.2 | 5 | 2 tbsp = 32 g |
| Almonds | 579 | 21.1 | 12.5 | 1 oz (23 whole kernels) = 28.4 g |
| Walnuts | 654 | 15.2 | 6.7 | 1 oz (14 halves) = 28.4 g |
| Cashews | 553 | 18.2 | 3.3 | 1 oz = 28.4 g |
| Pistachios | 560 | 20.2 | 10.6 | 1 oz (49 kernels) = 28.4 g |
| Pecans | 691 | 9.2 | 9.6 | 1 oz (19 halves) = 28.4 g |
| Macadamia nuts | 718 | 7.9 | 8.6 | 1 oz (10-12 kernels) = 28.4 g |
| Brazil nuts | 659 | 14.3 | 7.5 | 1 oz (6 kernels) = 28.4 g |
| Hazelnuts | 628 | 14.9 | 9.7 | 1 oz (21 whole kernels) = 28.4 g |
| Pine nuts | 673 | 13.7 | 3.7 | 1 oz (167 kernels) = 28.4 g |
| Roasted chestnuts | 245 | 3.2 | 5.1 | 1 oz = 28.4 g |
| Almond butter | 614 | 21 | 10.3 | 1 tbsp = 16 g |
| Cashew butter | 587 | 17.6 | 2 | 1 oz = 28.4 g |
| Chia seeds | 486 | 16.5 | 34.4 | 1 oz = 28.4 g |
| Flaxseeds | 534 | 18.3 | 27.3 | 1 tbsp, whole = 10.3 g |
| Hemp seeds | 553 | 31.6 | 4 | 3 tbsp = 30 g |
| Sunflower seeds | 584 | 20.8 | 8.6 | 1 cup, with hulls, edible yield = 46 g |
| Pumpkin seeds | 559 | 30.2 | 6 | 1 oz = 28.4 g |
| Sesame seeds | 573 | 17.7 | 11.8 | 1 tbsp = 9 g |
| Tahini | 595 | 17 | 9.3 | 1 oz = 28.4 g |
| Unsweetened dried coconut | 660 | 6.9 | 16.3 | 1 oz = 28.4 g |
| Blanched almonds | 590 | 21.4 | 9.9 | 1 oz = 28.4 g |
| Roasted almonds | 598 | 21 | 10.9 | 1 oz (22 whole kernels) = 28.4 g |
| Roasted cashews | 574 | 15.3 | 3 | 1 oz = 28.4 g |
| Roasted pistachios | 572 | 21.1 | 10.3 | 1 oz (49 kernels) = 28.4 g |
Grains & pasta (30)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Cooked white rice | 130 | 2.7 | 0.4 | 1 cup = 158 g |
| Cooked brown rice | 123 | 2.7 | 1.6 | 1 cup = 202 g |
| Dry white rice | 365 | 7.1 | 1.3 | 1 cup = 185 g |
| Dry brown rice | 367 | 7.5 | 3.6 | 1 cup = 185 g |
| Cooked wild rice | 101 | 4 | 1.8 | 1 cup = 164 g |
| Cooked quinoa | 120 | 4.4 | 2.8 | 1 cup = 185 g |
| Dry quinoa | 368 | 14.1 | 7 | 1 cup = 170 g |
| Oats | 379 | 13.2 | 10.1 | 1 cup = 81 g |
| Cooked oatmeal | 71 | 2.5 | 1.7 | 1 cup = 234 g |
| Cooked pasta | 158 | 5.8 | 1.8 | 1 cup spaghetti not packed = 124 g |
| Dry pasta | 371 | 13 | 3.2 | 1 cup spaghetti = 91 g |
| Cooked whole-wheat pasta | 149 | 6 | 3.9 | 1 cup spaghetti not packed = 117 g |
| Cooked egg noodles | 138 | 4.5 | 1.2 | 1 cup = 160 g |
| Cooked rice noodles | 108 | 1.8 | 1 | 1 cup = 176 g |
| Cooked soba noodles | 99 | 5.1 | no data | 1 cup = 114 g |
| Cooked couscous | 112 | 3.8 | 1.4 | 1 cup, cooked = 157 g |
| Cooked bulgur | 83 | 3.1 | 4.5 | 1 cup = 182 g |
| Cooked barley | 123 | 2.3 | 3.8 | 1 cup = 157 g |
| Cooked millet | 119 | 3.5 | 1.3 | 1 cup = 174 g |
| Cooked buckwheat groats | 92 | 3.4 | 2.7 | 1 cup = 168 g |
| Cooked amaranth | 102 | 3.8 | 2.1 | 1 cup = 246 g |
| Dry polenta (cornmeal) | 362 | 8.1 | 7.3 | 1 cup = 122 g |
| Cooked teff | 101 | 3.9 | 2.8 | 1 cup = 252 g |
| Dry sorghum | 329 | 10.6 | 6.7 | 1 cup = 192 g |
| Cooked spelt | 127 | 5.5 | 3.9 | 1 cup = 194 g |
| All-purpose flour | 364 | 10.3 | 2.7 | 1 cup = 125 g |
| Whole-wheat flour | 332 | 9.6 | 13.1 | — |
| Wheat germ | 360 | 23.1 | 13.2 | 1 cup = 115 g |
| Oat bran | 246 | 17.3 | 15.4 | 1 cup = 94 g |
| Wheat bran | 216 | 15.6 | 42.8 | 1 cup = 58 g |
Bread & bakery (20)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| White bread | 266 | 8.8 | 2.7 | 1 slice = 29 g |
| Whole-wheat bread | 252 | 12.4 | 6 | 1 slice = 32 g |
| Sourdough bread | 272 | 10.8 | 2.2 | 1 slice = 139 g |
| Rye bread | 259 | 8.5 | 5.8 | 1 slice, regular = 32 g |
| Multigrain bread | 265 | 13.4 | 7.4 | 1 slice regular = 26 g |
| Pita bread | 275 | 9.1 | 2.2 | 1 pita, large (6-1/2" dia) = 60 g |
| Whole-wheat pita | 262 | 9.8 | 6.1 | 1 pita, large (6-1/2" dia) = 64 g |
| Bagel | 264 | 10.6 | 1.6 | 1 bagel = 99 g |
| Flour tortilla | 306 | 8.2 | 3.5 | 1 tortilla = 48 g |
| Corn tortilla | 218 | 5.7 | 6.3 | 1 tortilla = 24 g |
| English muffin | 235 | 7.7 | 2.7 | 1 muffin = 57 g |
| Croissant | 406 | 8.2 | 2.6 | 1 croissant, mini = 28 g |
| Naan | 291 | 9.6 | 2.2 | 1 piece = 90 g |
| Rice cakes | 387 | 8.2 | 4.2 | 1 cake = 9 g |
| Saltine crackers | 418 | 9.5 | 2.8 | ½ oz = 14.2 g |
| Pancakes | 227 | 6.4 | no data | 1 pancake (4" dia) = 38 g |
| Waffles | 291 | 7.9 | no data | 1 waffle, round (7" dia) = 75 g |
| Biscuits | 353 | 7 | 1.5 | 1 biscuit (4" dia) = 101 g |
| Cornbread | 266 | 6.7 | no data | 1 piece = 65 g |
| Brioche (egg bread) | 287 | 9.5 | 2.3 | 1 slice (5" x 3" x 1/2") = 40 g |
Dairy & eggs (40)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Whole milk | 61 | 3.1 | 0 | 1 cup = 244 g |
| 2% milk | 50 | 3.3 | 0 | 1 cup = 244 g |
| 1% milk | 42 | 3.4 | 0 | 1 cup = 244 g |
| Skim milk | 34 | 3.4 | 0 | 1 cup = 245 g |
| Goat milk | 69 | 3.6 | 0 | 1 cup = 244 g |
| Buttermilk | 40 | 3.3 | 0 | 1 cup = 245 g |
| Whole milk plain yogurt | 61 | 3.5 | 0 | 1 cup (8 fl oz) = 245 g |
| Low-fat plain yogurt | 63 | 5.3 | 0 | 1 cup (8 fl oz) = 245 g |
| Nonfat Greek yogurt | 59 | 10.2 | 0 | 1 container = 170 g |
| Whole milk Greek yogurt | 97 | 9 | 0 | — |
| Kefir | 43 | 3.8 | 0 | 1 cup = 243 g |
| Cottage cheese | 98 | 11.1 | 0 | 1 cup, large curd (not packed) = 210 g |
| Low-fat cottage cheese | 81 | 10.4 | 0 | 1 cup (not packed) = 226 g |
| Cheddar | 410 | 24.3 | 0 | 1 slice (2/3 oz) = 19 g |
| Mozzarella | 299 | 22.2 | 0 | 1 oz = 28.4 g |
| Part-skim mozzarella | 254 | 24.3 | 0 | 1 oz = 28.4 g |
| Parmesan | 392 | 35.8 | 0 | 1 oz = 28.4 g |
| Swiss cheese | 393 | 27 | 0 | 1 oz = 28.4 g |
| Feta | 265 | 14.2 | 0 | 1 oz = 28.4 g |
| Goat cheese | 264 | 18.5 | 0 | 1 oz = 28.4 g |
| Brie | 334 | 20.8 | 0 | 1 oz = 28.4 g |
| Gouda | 356 | 24.9 | 0 | 1 oz = 28.4 g |
| Provolone | 351 | 25.6 | 0 | 1 oz = 28.4 g |
| Ricotta | 150 | 7.5 | 0 | ½ cup = 124 g |
| Cream cheese | 350 | 6.2 | 0 | 1 tbsp = 14.5 g |
| Blue cheese | 353 | 21.4 | 0 | 1 oz = 28.4 g |
| Monterey Jack | 373 | 24.5 | 0 | 1 oz = 28.4 g |
| American cheese | 366 | 18.1 | 0 | 1 oz = 28.4 g |
| Heavy cream | 340 | 2.8 | 0 | 1 tbsp = 15 g |
| Half and half | 131 | 3.1 | 0 | 1 tbsp = 15 g |
| Sour cream | 198 | 2.4 | 0 | 1 tbsp = 12 g |
| Whole egg | 143 | 12.6 | 0 | 1 large = 50 g |
| Hard-boiled egg | 155 | 12.6 | 0 | 1 large = 50 g |
| Fried egg | 196 | 13.6 | 0 | 1 large = 46 g |
| Scrambled egg | 149 | 10 | 0 | 1 large = 61 g |
| Egg white | 52 | 10.9 | 0 | 1 large = 33 g |
| Egg yolk | 322 | 15.9 | 0 | 1 large = 17 g |
| Duck egg | 185 | 12.8 | 0 | 1 egg = 70 g |
| Quail egg | 158 | 13.1 | 0 | 1 egg = 9 g |
| Whey protein powder | 359 | 58.1 | 0 | 3 scoop = 86 g |
Poultry (18)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Roasted chicken breast | 165 | 31 | 0 | ½ breast, bone and skin removed = 86 g |
| Raw chicken breast | 120 | 22.5 | 0 | 4 oz = 113 g |
| Roasted chicken thigh | 179 | 24.8 | 0 | 3 oz = 85 g |
| Raw chicken thigh | 121 | 19.7 | 0 | 4 oz = 113 g |
| Roasted chicken wing | 254 | 23.8 | 0 | 3 oz = 85 g |
| Roasted chicken (whole, meat only) | 190 | 28.9 | 0 | 1 cup, chopped or diced = 140 g |
| Roasted chicken breast with skin | 197 | 29.8 | 0 | ½ breast, bone removed = 98 g |
| Cooked ground chicken | 189 | 23.3 | 0 | 3 oz crumbled = 85 g |
| Cooked chicken liver | 167 | 24.5 | 0 | 3 oz = 85 g |
| Roasted turkey breast | 147 | 30.1 | 0 | 3 oz = 85 g |
| Roasted turkey (dark meat) | 173 | 27.7 | 0 | 3 oz = 85 g |
| Roasted turkey (whole, meat only) | 159 | 29.1 | 0 | 3 oz = 85 g |
| Cooked ground turkey | 213 | 27.1 | 0 | 3 oz = 85 g |
| Cooked ground turkey (85% lean) | 258 | 25.1 | 0 | 3 oz = 85 g |
| Roasted duck | 201 | 23.5 | 0 | 1 cup, chopped or diced = 140 g |
| Roasted goose | 238 | 29 | 0 | 1 unit (yield from 1 lb ready-to-cook goose) = 143 g |
| Roasted Cornish hen | 134 | 23.3 | 0 | 3 oz = 85 g |
| Quail | 134 | 21.8 | 0 | 1 quail = 92 g |
Meat (39)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Turkey deli meat | 106 | 14.8 | 0 | 1 slice = 16 g |
| Cooked ground beef (85% lean) | 256 | 27.7 | 0 | 3 oz = 85 g |
| Cooked ground beef (90% lean) | 230 | 28.4 | 0 | 3 oz = 85 g |
| Cooked ground beef (80% lean) | 272 | 27 | 0 | 3 oz = 85 g |
| Cooked ground beef (95% lean) | 193 | 29.2 | 0 | 3 oz = 85 g |
| Raw ground beef (85% lean) | 215 | 18.6 | 0 | 4 oz = 113 g |
| Broiled sirloin steak | 243 | 27 | 0 | 3 oz = 85 g |
| Broiled ribeye steak | 249 | 27.3 | 0 | 3 oz = 85 g |
| Broiled beef tenderloin | 267 | 26.5 | 0 | 3 oz = 85 g |
| Broiled flank steak | 192 | 27.7 | 0 | 3 oz = 85 g |
| Braised beef brisket | 289 | 28.8 | 0 | 3 oz = 85 g |
| Braised beef chuck roast | 302 | 30.1 | 0 | 3 oz = 85 g |
| Cooked beef liver | 175 | 26.5 | 0 | 3 oz = 85 g |
| Corned beef | 251 | 18.2 | 0 | 3 oz = 85 g |
| Cooked ground bison | 238 | 23.8 | 0 | 1 serving ( 3 oz ) = 85 g |
| Roasted venison | 158 | 30.2 | 0 | 3 oz = 85 g |
| Roasted rabbit | 197 | 29.1 | 0 | 3 oz = 85 g |
| Roasted elk | 146 | 30.2 | 0 | 3 oz = 85 g |
| Broiled ground lamb | 283 | 24.8 | 0 | 3 oz = 85 g |
| Roasted lamb leg | 284 | 24.9 | 0 | 3 oz = 85 g |
| Broiled lamb chop (loin) | 316 | 25.2 | 0 | 3 oz = 85 g |
| Roasted veal | 231 | 30.1 | 0 | 3 oz = 85 g |
| Broiled pork chop | 209 | 25.6 | 0 | 3 oz = 85 g |
| Roasted pork tenderloin | 147 | 26 | 0 | 3 oz = 85 g |
| Cooked ground pork | 297 | 25.7 | 0 | 3 oz = 85 g |
| Roasted pork shoulder | 292 | 23.3 | 0 | 3 oz = 85 g |
| Braised pork spareribs | 397 | 29.1 | 0 | 3 oz = 85 g |
| Raw pork belly | 518 | 9.3 | 0 | 4 oz = 113 g |
| Baked bacon | 548 | 35.7 | 0 | 3 oz = 85 g |
| Ham | 164 | 16.6 | 1.3 | 1 slice = 28 g |
| Cooked pork sausage | 325 | 18.5 | 0 | 1 serving = 48 g |
| Microwaved turkey bacon | 368 | 29.5 | 0 | 1 slice = 8.1 g |
| Pepperoni | 504 | 19.3 | 0 | 3 oz = 85 g |
| Salami | 425 | 21.7 | 0 | 3 oz = 84 g |
| Hot dog (beef) | 315 | 11.7 | 0 | 1 hot dog = 49 g |
| Bologna | 308 | 15.2 | 0 | 3.52 oz = 100 g |
| Raw chorizo | 296 | 13.6 | 0 | 3 oz = 85.1 g |
| Canadian bacon | 110 | 20.3 | 0 | 3 oz = 85 g |
| Raw Italian sausage | 290 | 13.9 | 0 | 1 link = 101 g |
Fish & seafood (40)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Cooked salmon (Atlantic, farmed) | 206 | 22.1 | 0 | 3 oz = 85 g |
| Cooked salmon (Atlantic, wild) | 182 | 25.4 | 0 | 3 oz = 85 g |
| Raw salmon (Atlantic, farmed) | 208 | 20.4 | 0 | 3 oz = 85 g |
| Cooked sockeye salmon | 156 | 26.5 | 0 | 3 oz = 85 g |
| Pink salmon (canned) | 138 | 23.1 | 0 | 3 oz = 85 g |
| Smoked salmon (lox) | 117 | 18.3 | 0 | 3 oz, boneless = 85.1 g |
| Tuna (canned in water) | 86 | 19.4 | 0 | 3 oz = 85.1 g |
| Tuna (canned in oil) | 198 | 29.1 | 0 | 3 oz = 85.1 g |
| Cooked yellowfin tuna | 130 | 29.1 | 0 | 3 oz = 85 g |
| Raw bluefin tuna | 144 | 23.3 | 0 | 3 oz = 85 g |
| Cooked cod | 105 | 22.8 | 0 | 3 oz = 85 g |
| Cooked tilapia | 128 | 26.1 | 0 | 1 fillet = 87 g |
| Cooked halibut | 111 | 22.5 | 0 | 3 oz = 85 g |
| Cooked haddock | 90 | 20 | 0 | 3 oz = 85 g |
| Cooked pollock | 111 | 23.5 | 0 | 3 oz = 85 g |
| Cooked catfish (farmed) | 144 | 18.4 | 0 | 3 oz = 85 g |
| Cooked trout (rainbow, farmed) | 168 | 23.8 | 0 | 3 oz = 85 g |
| Cooked mackerel (Atlantic) | 262 | 23.9 | 0 | 3 oz = 85 g |
| Sardines (canned in oil) | 208 | 24.6 | 0 | 3 oz = 85.1 g |
| Anchovies (canned in oil) | 210 | 28.9 | 0 | 3 oz, boneless = 85.1 g |
| Cooked herring (Atlantic) | 203 | 23 | 0 | 3 oz = 85 g |
| Cooked swordfish | 172 | 23.4 | 0 | 3 oz = 85 g |
| Cooked mahi-mahi | 109 | 23.7 | 0 | 3 oz = 85 g |
| Cooked sea bass | 124 | 23.6 | 0 | 3 oz = 85 g |
| Cooked flounder (sole) | 86 | 15.2 | 0 | 3 oz = 85 g |
| Cooked snapper | 128 | 26.3 | 0 | 3 oz = 85 g |
| Cooked shrimp | 99 | 24 | no data | 3 oz = 85 g |
| Raw shrimp | 85 | 20.1 | no data | 3 oz = 85 g |
| Cooked crab (blue) | 83 | 17.9 | 0 | 3 oz = 85.1 g |
| Cooked King crab | 97 | 19.4 | 0 | 3 oz = 85 g |
| Cooked lobster | 89 | 19 | 0 | 3 oz = 85 g |
| Cooked scallops | 111 | 20.5 | 0 | 3 oz = 85 g |
| Cooked clams | 148 | 25.6 | 0 | 3 oz = 85 g |
| Cooked mussels | 172 | 23.8 | 0 | 3 oz = 85 g |
| Cooked oysters (Pacific) | 163 | 18.9 | 0 | 3 oz = 85 g |
| Raw squid (calamari) | 92 | 15.6 | 0 | 3 oz, boneless = 85.1 g |
| Cooked octopus | 164 | 29.8 | 0 | 3 oz = 85 g |
| Cooked crawfish | 87 | 17.5 | 0 | 3 oz = 85 g |
| Surimi | 99 | 15.2 | 0 | 3 oz = 85.1 g |
| Caviar (fish roe) | 264 | 24.6 | 0 | 3 oz = 85.1 g |
Fats & oils (17)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Butter | 717 | 0.85 | 0 | 1 tbsp = 14.2 g |
| Salted butter | 717 | 0.85 | 0 | 1 tbsp = 14.2 g |
| Ghee | 876 | 0.28 | 0 | 1 tbsp = 12.8 g |
| Olive oil | 884 | 0 | 0 | 1 tablespoon = 13.5 g |
| Coconut oil | 892 | 0 | 0 | 1 tbsp = 13.6 g |
| Canola oil | 884 | 0 | 0 | 1 tbsp = 14 g |
| Avocado oil | 884 | 0 | 0 | 1 tbsp = 14 g |
| Sunflower oil | 884 | 0 | 0 | 1 tbsp = 13.6 g |
| Vegetable oil (soybean) | 884 | 0 | 0 | 1 tbsp = 13.6 g |
| Peanut oil | 884 | 0 | 0 | 1 tbsp = 13.5 g |
| Sesame oil | 884 | 0 | 0 | 1 tablespoon = 13.6 g |
| Corn oil | 900 | 0 | 0 | 1 tbsp = 13.6 g |
| Flaxseed oil | 884 | 0.11 | 0 | 1 tbsp = 13.6 g |
| Margarine | 717 | 0.16 | 0 | 1 tbsp = 14 g |
| Lard | 902 | 0 | 0 | 1 tbsp = 12.8 g |
| Mayonnaise | 680 | 0.96 | 0 | 1 tbsp = 13.8 g |
| Shortening | 884 | 0 | 0 | 1 tbsp = 12.8 g |
Sweets (19)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Vanilla ice cream | 207 | 3.5 | 0.7 | 1 serving 1/2 cup = 66 g |
| White sugar | 387 | 0 | 0 | 1 tsp = 4.2 g |
| Brown sugar | 380 | 0.12 | 0 | 1 tsp packed = 4.6 g |
| Honey | 304 | 0.3 | 0.2 | 1 tbsp = 21 g |
| Maple syrup | 260 | 0.04 | 0 | 1 tbsp = 20 g |
| Agave syrup | 310 | 0.09 | 0.2 | 1 tsp = 6.9 g |
| Molasses | 290 | 0 | 0 | 1 serving 1 tbsp = 20 g |
| Powdered sugar | 389 | 0 | 0 | 1 tbsp unsifted = 8 g |
| Corn syrup | 283 | 0 | 0 | 1 tbsp = 22 g |
| Dark chocolate (70–85% cacao) | 598 | 7.8 | 10.9 | 1 oz = 28.4 g |
| Dark chocolate (45–59% cacao) | 546 | 4.9 | 7 | 1 oz = 28.4 g |
| Milk chocolate | 535 | 7.7 | 3.4 | 1 bar (1.55 oz) = 44 g |
| White chocolate | 539 | 5.9 | 0.2 | 1 tbsp = 14 g |
| Unsweetened cocoa powder | 228 | 19.6 | 37 | 1 tbsp = 5.4 g |
| Jam (preserves) | 278 | 0.37 | 1.1 | 1 tbsp = 20 g |
| Gummy candies | 396 | 0 | 0.1 | 10 gummy bears = 22 g |
| Marshmallows | 318 | 1.8 | 0.1 | 1 regular = 7.2 g |
| Vanilla frozen yogurt | 159 | 4 | 0 | ½ cup = 72 g |
| Orange sherbet | 144 | 1.1 | 1.3 | 1 bar (2.75 fl oz) = 66 g |
Snacks (10)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Air-popped popcorn | 387 | 12.9 | 14.5 | 1 oz = 28.4 g |
| Beef jerky | 410 | 33.2 | 1.8 | 1 oz = 28.4 g |
| Potato chips | 532 | 6.4 | 3.1 | 1 oz = 28 g |
| Tortilla chips | 472 | 7.1 | 5.4 | 1 oz = 28.4 g |
| Pretzels | 384 | 10 | 3.4 | 1 oz = 28.4 g |
| Oil-popped popcorn | 583 | 7.3 | 8.1 | 1 oz = 28.4 g |
| Trail mix | 462 | 13.8 | no data | 1 oz = 28.4 g |
| Granola bar | 471 | 10.1 | 5.3 | 1 bar = 21 g |
| Pork rinds | 544 | 61.3 | 0 | 1 oz = 28.4 g |
| Banana chips | 519 | 2.3 | 7.7 | 1 oz = 28.4 g |
Breakfast cereals (3)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Granola | 489 | 13.7 | 8.9 | 1 cup = 122 g |
| Cooked cream of wheat | 50 | 1.4 | 0.5 | 1 cup (1 serving) = 251 g |
| Cooked grits | 71 | 1.7 | 0.8 | 1 cup = 257 g |
Drinks (23)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Orange juice | 45 | 0.7 | 0.2 | 1 cup = 248 g |
| Apple juice | 46 | 0.1 | 0.2 | 1 cup = 248 g |
| Grapefruit juice | 39 | 0.5 | 0.1 | 1 cup = 247 g |
| Lemon juice | 22 | 0.35 | 0.3 | 1 cup = 244 g |
| Lime juice | 25 | 0.42 | 0.4 | 1 cup = 242 g |
| Cranberry juice | 46 | 0.39 | 0.1 | 1 cup = 253 g |
| Grape juice | 60 | 0.37 | 0.2 | 1 cup = 253 g |
| Pineapple juice | 53 | 0.36 | 0.2 | 1 cup = 250 g |
| Tomato juice | 17 | 0.85 | 0.4 | 1 cup = 243 g |
| Prune juice | 71 | 0.61 | 1 | 1 cup = 256 g |
| Coconut water | 19 | 0.72 | 1.1 | 1 cup = 240 g |
| Unsweetened almond milk | 15 | 0.4 | 0.2 | 1 cup = 262 g |
| Soy milk | 54 | 3.3 | 0.6 | 1 cup = 243 g |
| Rice milk | 47 | 0.28 | 0.3 | 8 fl oz (approximate weight, 1 serving) = 240 g |
| Coconut milk (canned) | 197 | 2 | no data | 1 cup = 226 g |
| Coffee (brewed) | 1 | 0.12 | 0 | 1 cup (8 fl oz) = 237 g |
| Black tea (brewed) | 1 | 0 | 0 | 1 cup (8 fl oz) = 237 g |
| Green tea (brewed) | 1 | 0.22 | 0 | 1 cup = 245 g |
| Cola | 42 | 0 | 0 | 1 can or bottle (12 fl oz) = 370 g |
| Beer | 43 | 0.46 | 0 | 1 can = 356 g |
| Red wine | 85 | 0.07 | 0 | 1 serving (5 fl oz) = 147 g |
| White wine | 82 | 0.07 | 0 | 1 fl oz = 29.4 g |
| Chocolate milk | 76 | 3 | 0.7 | 1 cup = 250 g |
Condiments (11)
| Food | kcal | Protein g | Fiber g | USDA serving |
|---|---|---|---|---|
| Ketchup | 101 | 1 | 0.3 | 1 tbsp = 17 g |
| Mustard (yellow) | 60 | 3.7 | 4 | 1 tsp or 1 packet = 5 g |
| Soy sauce | 53 | 8.1 | 0.8 | 1 tbsp = 16 g |
| Salsa | 29 | 1.5 | 1.9 | 2 tbsp = 36 g |
| Fresh basil | 23 | 3.1 | 1.6 | 2 tbsp, chopped = 5.3 g |
| Fresh parsley | 36 | 3 | 3.3 | 1 tbsp = 3.8 g |
| Cilantro | 23 | 2.1 | 2.8 | ¼ cup = 4 g |
| Ground turmeric | 312 | 9.7 | 22.7 | 1 tbsp = 9.4 g |
| Ground cinnamon | 247 | 4 | 53.1 | 1 tbsp = 7.8 g |
| Apple cider vinegar | 21 | 0 | 0 | 1 tbsp = 14.9 g |
| Balsamic vinegar | 88 | 0.49 | no data | 1 tbsp = 16 g |
Comparison pages
- Banana vs AppleBanana · Apple
- Apple vs OrangeApple · Orange
- Banana vs OrangeBanana · Orange
- Pear vs ApplePear · Apple
- Dates vs FigsMedjool dates · Fig
- Cherries vs GrapesCherries · Grapes
- Grapefruit vs OrangeGrapefruit · Orange
- Peach vs NectarinePeach · Nectarine
- Spinach vs KaleSpinach · Kale
- Broccoli vs CauliflowerBroccoli · Cauliflower
- Sweet Potato vs PotatoBaked sweet potato · Baked potato
- Lettuce vs SpinachIceberg lettuce · Spinach
- Kale vs BroccoliKale · Broccoli
- Cabbage vs LettuceCabbage · Iceberg lettuce
- Peas vs Green BeansBoiled green peas · Boiled green beans
- Asparagus vs BroccoliAsparagus · Broccoli
- Spinach vs BroccoliSpinach · Broccoli
- Rice vs QuinoaCooked white rice · Cooked quinoa
- Brown Rice vs White RiceCooked brown rice · Cooked white rice
- Oats vs QuinoaOats · Cooked quinoa
- Pasta vs RiceCooked pasta · Cooked white rice
- Bread vs RiceWhite bread · Cooked white rice
- Couscous vs QuinoaCooked couscous · Cooked quinoa
- Barley vs RiceCooked barley · Cooked white rice
- Potato vs RiceBaked potato · Cooked white rice
- Sweet Potato vs RiceBaked sweet potato · Cooked white rice
- Chicken vs BeefRoasted chicken breast · Cooked ground beef (85% lean)
- Chicken Breast vs Chicken ThighRoasted chicken breast · Roasted chicken thigh
- Salmon vs TunaCooked salmon (Atlantic, farmed) · Tuna (canned in water)
- Chicken vs SalmonRoasted chicken breast · Cooked salmon (Atlantic, farmed)
- Beef vs PorkCooked ground beef (85% lean) · Roasted pork tenderloin
- Turkey vs ChickenRoasted turkey breast · Roasted chicken breast
- Tofu vs ChickenFirm tofu · Roasted chicken breast
- Eggs vs ChickenHard-boiled egg · Roasted chicken breast
- Lamb vs BeefRoasted lamb leg · Cooked ground beef (85% lean)
- Cod vs SalmonCooked cod · Cooked salmon (Atlantic, farmed)
- Bison vs BeefCooked ground bison · Cooked ground beef (85% lean)
- Ham vs TurkeyHam · Roasted turkey breast
- Bacon vs SausageBaked bacon · Cooked pork sausage
- Chicken vs FishRoasted chicken breast · Cooked cod
- Steak vs ChickenBroiled sirloin steak · Roasted chicken breast
- Ground Beef vs Ground TurkeyCooked ground beef (85% lean) · Cooked ground turkey
- Duck vs ChickenRoasted duck · Roasted chicken breast
- Venison vs BeefRoasted venison · Cooked ground beef (85% lean)
- Sardines vs SalmonSardines (canned in oil) · Cooked salmon (Atlantic, farmed)
- Tuna vs ChickenTuna (canned in water) · Roasted chicken breast
- Tofu vs TempehFirm tofu · Tempeh
- Milk vs Almond MilkWhole milk · Unsweetened almond milk
- Cottage Cheese vs Greek YogurtCottage cheese · Nonfat Greek yogurt
- Whole Milk vs Skim MilkWhole milk · Skim milk
- Soy Milk vs MilkSoy milk · Whole milk
- Sour Cream vs Greek YogurtSour cream · Nonfat Greek yogurt
- Chickpeas vs LentilsBoiled chickpeas · Boiled lentils
- Black Beans vs Kidney BeansBoiled black beans · Boiled kidney beans
- Almonds vs WalnutsAlmonds · Walnuts
- Peanuts vs AlmondsPeanuts · Almonds
- Peanut Butter vs Almond ButterPeanut butter · Almond butter
- Black Beans vs Pinto BeansBoiled black beans · Boiled pinto beans
- Lentils vs QuinoaBoiled lentils · Cooked quinoa
- Honey vs SugarHoney · White sugar
- Maple Syrup vs HoneyMaple syrup · Honey
- Orange Juice vs Apple JuiceOrange juice · Apple juice
- Brown Sugar vs White SugarBrown sugar · White sugar
How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.