Food Nutrition Facts: Every Value Behind These Pages
In short: this is the index to 109 food nutrition pages, each showing calories, protein, carbohydrate, fat, fiber and the main vitamins and minerals per 100 g and per typical serving, taken from USDA FoodData Central.
Every figure on these pages comes from the USDA’s own analysis of that food, published as public domain data under CC0. Each page names the USDA food ID it was built from, so any number can be traced back to the source. Percentages of daily value use the FDA Daily Values printed on US nutrition labels.
Fruit and vegetables
- Apple
- Asparagus
- Avocado
- Banana
- Beetroot
- Bell Pepper
- Blueberry
- Broccoli
- Cabbage
- Cantaloupe
- Carrot
- Cauliflower
- Cherry
- Cooked Broccoli
- Cooked Spinach
- Cucumber
- Grapes
- Green Beans
- Green Peas
- Kale
- Kiwi
- Lemon
- Lettuce
- Mango
- Mushrooms
- Onion
- Orange
- Orange Juice
- Peach
- Pear
- Pineapple
- Potato
- Raspberry
- Spinach
- Strawberry
- Sweet Corn
- Sweet Potato
- Tomato
- Watermelon
- Zucchini
Protein foods
- Bacon
- Beef Steak
- Black Beans
- Chicken Breast
- Chicken Thigh
- Chicken Wing
- Chickpeas
- Cod
- Edamame
- Egg
- Egg White
- Ground Beef
- Ground Turkey
- Kidney Beans
- Lamb
- Lentils
- Pinto Beans
- Pork Chop
- Raw Chicken Breast
- Raw Salmon
- Salmon
- Sardines
- Shrimp
- Sirloin
- Soybeans
- Tilapia
- Tofu
- Tuna
- Turkey Breast
Grains and cereals
Dairy and eggs
- Butter
- Cheddar Cheese
- Cottage Cheese
- Cream Cheese
- Greek Yogurt
- Heavy Cream
- Ice Cream
- Milk
- Mozzarella
- Whole Milk
- Yogurt
Nuts, seeds and oils
- Almonds
- Cashews
- Chia Seeds
- Coconut Oil
- Flaxseed
- Olive Oil
- Peanut Butter
- Peanuts
- Pistachios
- Pumpkin Seeds
- Sunflower Seeds
- Walnuts
Pantry and sweeteners
Turning these numbers into a daily target
Reference values are useful, but they are stated per 100 g of food rather than per person. If you want a calorie and protein target for your own weight and activity level, the protein and macro calculator builds one and shows the working behind each figure.
Source and licence
All values are from USDA FoodData Central, SR Legacy release, published by the Agricultural Research Service under CC0 1.0 Universal (public domain). Values are per 100 g of each food as described by the USDA. Nutrient content varies with variety, cut, preparation and brand, so treat these as reference figures rather than exact values for a specific product.