Nutrition database

Nutrition Data Per 100g

Approximate values based on USDA FoodData Central. Raw or dry values are used where applicable.

Reference tables

Common ingredients

Use these values as a quick reference while building balanced recipes.

Food	Calories	Protein	Carbs	Fiber	Fat
Spinach	23	2.9	3.6	2.2	0.4
Broccoli	34	2.8	6.6	2.6	0.4
Carrot	41	0.9	9.6	2.8	0.2
Tomato	18	0.9	3.9	1.2	0.2
Mushroom	22	3.1	3.3	1.0	0.3

Food	Calories	Protein	Carbs	Fiber	Fat
Apple	52	0.3	13.8	2.4	0.2
Banana	89	1.1	22.8	2.6	0.3
Orange	47	0.9	11.8	2.4	0.1
Mango	60	0.8	15.0	1.6	0.4
Grapes	69	0.7	18.1	0.9	0.2

Food	Calories	Protein	Carbs	Fiber	Fat
Rice	365	7.1	80.0	1.3	0.7
Wheat	340	13.2	72.0	10.7	2.5
Oats	389	16.9	66.3	10.6	6.9
Quinoa	368	14.1	64.2	7.0	6.1
Whole Wheat Pasta	348	14.6	72.0	10.7	2.1

Food	Calories	Protein	Carbs	Fiber	Fat
Lentils	352	25.8	60.1	10.7	1.1
Chickpeas	364	19.3	60.7	17.4	6.0
Kidney Beans	333	24.0	60.0	15.2	1.0
Soybeans	446	36.5	30.2	9.3	19.9

Food	Calories	Protein	Carbs	Fiber	Fat
Almonds	579	21.2	21.6	12.5	49.9
Cashews	553	18.2	30.2	3.3	43.9
Walnuts	654	15.2	13.7	6.7	65.2
Peanuts	567	25.8	16.1	8.5	49.2

Food	Calories	Protein	Carbs	Fiber	Fat
Chia	486	16.5	42.1	34.4	30.7
Flax	534	18.3	28.9	27.3	42.2
Pumpkin Seeds	559	30.2	10.7	6.0	49.0
Sunflower Seeds	584	20.8	20.0	8.6	51.5
Sesame Seeds	573	17.7	23.4	11.8	49.7

Key insights

ProteinSoybeans, lentils, pumpkin seeds

Fat lossVegetables and fruits for low calorie density

EnergyNuts, seeds, and grains

FiberChia seeds, flax seeds, chickpeas, oats

Data Source: USDA FoodData Central | Values per 100g