Food Nutrition Database
Calories, protein, carbs, fat, and macros for popular foods — with serving sizes and meal ideas. Find the perfect foods for your diet.
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Food Nutrition — Frequently Asked Questions
What foods are highest in protein?
The highest protein foods per 100g are: chicken breast (31g), turkey breast (29g), tuna (26g), lean beef (26g), salmon (25g), Greek yogurt (10g), cottage cheese (11g), eggs (13g), and tofu (8g). For plant-based options, lentils (9g cooked), chickpeas (8.9g cooked), and edamame (11g) are excellent sources. Aim for 1.6-2.2g of protein per kg of bodyweight daily for optimal muscle maintenance and satiety.
What are the best low calorie foods to eat?
The lowest calorie foods that still provide nutrition are leafy greens like spinach (23 kcal/100g), broccoli (34 kcal/100g), cucumbers (15 kcal/100g), strawberries (32 kcal/100g), and watermelon (30 kcal/100g). For satisfying meals, combine these with lean proteins — a large salad with chicken breast and vegetables can deliver 350 calories with over 40g of protein.
How do I track calories and macros in foods?
Each food in our database shows calories, protein, carbs, and fat per standard serving. To track your daily intake: note the foods you eat, check their macros here, and compare against your daily targets. For automated tracking, our AI Meal Planner pre-calculates all macros for every meal in your weekly plan — no manual counting needed.
What foods should I avoid for weight loss?
Rather than eliminating food groups, focus on reducing calorie-dense, low-satiety foods: sugary drinks (150+ empty calories per serving), processed snacks, fried foods, and alcohol. Replace them with high-protein, high-fiber alternatives that keep you full longer. The most effective weight loss strategy is a moderate calorie deficit (300-500 kcal/day) with adequate protein, not extreme restriction.
Are these nutrition values accurate?
Our nutrition data is sourced from the USDA FoodData Central database and verified against peer-reviewed nutritional references. Values represent standard serving sizes and may vary slightly based on brand, preparation method, and portion size. For cooked foods, values reflect the cooked state unless otherwise noted. We update our database regularly to ensure accuracy.
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