Ahi tuna (yellowfin, raw weight)
RawProtein
Per 100 g
109
kcal
24.4
Protein
0
Carbs
0.5
Fat
Fiber 0 g · Sat. fat 0.2 g
Food & macros
Food database
Every value comes from USDA FoodData Central. Unavailable values are labeled “n/a”, never shown as zero.
Black beans
CookedCarbohydrateProtein
Per 100 g
132
kcal
8.9
Protein
23.7
Carbs
0.5
Fat
Fiber 8.7 g · Sat. fat 0.1 g
Source
USDA FoodData Central · SR Legacy · FDC ID 173735
"Beans, black, mature seeds, cooked, boiled, without salt"
Canned chickpeas, drained
As soldProtein
Per 100 g
139
kcal
7.1
Protein
22.5
Carbs
2.8
Fat
Fiber 6.4 g · Sat. fat 0.2 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 173800
"Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids"
Cheddar, reduced fat
As soldProteinHealthy fat
Per 100 g
316
kcal
27.4
Protein
2.7
Carbs
20.4
Fat
Fiber 0 g · Sat. fat 12.6 g
Source
USDA FoodData Central · SR Legacy · FDC ID 171292
"Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)"
Chicken breast
CookedProtein
Per 100 g
165
kcal
31
Protein
0
Carbs
3.6
Fat
Fiber 0 g · Sat. fat 1 g
Source
USDA FoodData Central · SR Legacy · FDC ID 171477
"Chicken, broilers or fryers, breast, meat only, cooked, roasted"
Chicken breast (raw weight)
RawProtein
Per 100 g
120
kcal
22.5
Protein
0
Carbs
2.6
Fat
Fiber 0 g · Sat. fat 0.6 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 171077
"Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw"
Chicken thigh
CookedProtein
Per 100 g
179
kcal
24.8
Protein
0
Carbs
8.2
Fat
Fiber 0 g · Sat. fat 2.3 g
Source
USDA FoodData Central · SR Legacy · FDC ID 172388
"Chicken, broilers or fryers, thigh, meat only, cooked, roasted"
Chickpeas
CookedProteinCarbohydrate
Per 100 g
164
kcal
8.9
Protein
27.4
Carbs
2.6
Fat
Fiber 7.6 g · Sat. fat 0.3 g
Source
USDA FoodData Central · SR Legacy · FDC ID 173757
"Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt"
Cod, Atlantic
CookedProtein
Per 100 g
105
kcal
22.8
Protein
0
Carbs
0.9
Fat
Fiber 0 g · Sat. fat 0.2 g
Cottage cheese, 1% low-fat
As soldProtein
Per 100 g
72
kcal
12.4
Protein
2.7
Carbs
1
Fat
Fiber 0 g · Sat. fat 0.6 g
Cottage cheese, 2%
As soldProtein
Per 100 g
81
kcal
10.5
Protein
4.8
Carbs
2.3
Fat
Fiber 0 g · Sat. fat 1.2 g
Deli turkey breast
As soldProtein
Per 100 g
106
kcal
14.8
Protein
2.2
Carbs
3.8
Fat
Fiber 0 g · Sat. fat 0.9 g
Edamame
CookedProtein
Per 100 g
121
kcal
11.9
Protein
8.9
Carbs
5.2
Fat
Fiber 5.2 g · Sat. fat 0.6 g
Egg (raw)
RawProtein
Per 100 g
143
kcal
12.6
Protein
0.7
Carbs
9.5
Fat
Fiber 0 g · Sat. fat 3.1 g
Egg whites
RawProtein
Per 100 g
52
kcal
10.9
Protein
0.7
Carbs
0.2
Fat
Fiber 0 g · Sat. fat 0 g
Feta cheese
As soldProteinHealthy fat
Per 100 g
265
kcal
14.2
Protein
3.9
Carbs
21.5
Fat
Fiber 0 g · Sat. fat 13.3 g
Greek yogurt, nonfat plain
As soldProtein
Per 100 g
59
kcal
10.2
Protein
3.6
Carbs
0.4
Fat
Fiber 0 g · Sat. fat 0.1 g
Source
USDA FoodData Central · SR Legacy · FDC ID 170894
"Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)"
Ground chicken (raw weight)
RawProtein
Per 100 g
143
kcal
17.4
Protein
0
Carbs
8.1
Fat
Fiber 0 g · Sat. fat 2.3 g
Hummus
As soldProtein
Per 100 g
237
kcal
7.8
Protein
15
Carbs
17.8
Fat
Fiber 5.5 g · Sat. fat 2.6 g
Large shrimp (raw, peeled weight)
RawProtein
Per 100 g
71
kcal
13.6
Protein
0.9
Carbs
1
Fat
Fiber 0 g · Sat. fat 0.3 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 174210
"Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)"
Lean flank steak (raw weight)
RawProtein
Per 100 g
149
kcal
21.7
Protein
0
Carbs
6.3
Fat
Fiber 0 g · Sat. fat 2.6 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 168609
"Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw"
Lean ground beef (93/7, raw weight)
RawProtein
Per 100 g
152
kcal
20.9
Protein
0
Carbs
7
Fat
Fiber 0 g · Sat. fat 2.9 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 173110
"Beef, ground, 93% lean meat / 7% fat, raw"
Lean ground beef (93/7)
CookedProtein
Per 100 g
193
kcal
26.2
Protein
0
Carbs
8.9
Fat
Fiber 0 g · Sat. fat 3.7 g
Source
USDA FoodData Central · SR Legacy · FDC ID 174752
"Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled"
Lean ground turkey (93/7, raw weight)
RawProtein
Per 100 g
150
kcal
18.7
Protein
0
Carbs
8.3
Fat
Fiber 0 g · Sat. fat 2.2 g
Lean ground turkey (93/7)
CookedProtein
Per 100 g
213
kcal
27.1
Protein
0
Carbs
11.6
Fat
Fiber 0 g · Sat. fat 3 g
Source
USDA FoodData Central · SR Legacy · FDC ID 172851
"Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles"
Lean sirloin (raw weight)
RawProtein
Per 100 g
128
kcal
23
Protein
0
Carbs
4
Fat
Fiber 0 g · Sat. fat 1.3 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 173053
"Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw"
Lean skirt steak (raw weight)
RawProtein
Per 100 g
164
kcal
21.2
Protein
0
Carbs
8.8
Fat
Fiber 0 g · Sat. fat 3.2 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 173374
"Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, raw"
Lean top round (raw weight)
RawProtein
Per 100 g
121
kcal
23.6
Protein
0
Carbs
2.9
Fat
Fiber 0 g · Sat. fat 1.1 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 171757
"Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw"
Lentils
CookedProteinCarbohydrate
Per 100 g
116
kcal
9
Protein
20.1
Carbs
0.4
Fat
Fiber 7.9 g · Sat. fat 0.1 g
Source
USDA FoodData Central · SR Legacy · FDC ID 172421
"Lentils, mature seeds, cooked, boiled, without salt"
Mackerel, Atlantic
CookedHealthy fatProtein
Per 100 g
262
kcal
23.9
Protein
0
Carbs
17.8
Fat
Fiber 0 g · Sat. fat 4.2 g
Milk, 1% low-fat
As soldProtein
Per 100 g
42
kcal
3.4
Protein
5
Carbs
1
Fat
Fiber 0 g · Sat. fat 0.6 g
Source
USDA FoodData Central · SR Legacy · FDC ID 170872
"Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D"
Milk, 2%
As soldProteinCarbohydrate
Per 100 g
50
kcal
3.3
Protein
4.8
Carbs
2
Fat
Fiber 0 g · Sat. fat 1.3 g
Source
USDA FoodData Central · SR Legacy · FDC ID 171267
"Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D"
Part-skim mozzarella
As soldProtein
Per 100 g
295
kcal
23.8
Protein
5.6
Carbs
19.8
Fat
Fiber 0 g · Sat. fat 11.3 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 171244
"Cheese, mozzarella, low moisture, part-skim"
Peanut butter, smooth, no salt
As soldHealthy fatProtein
Per 100 g
598
kcal
22.2
Protein
22.3
Carbs
51.4
Fat
Fiber 5 g · Sat. fat 10.3 g
Pumpkin seeds
Dry / uncookedHealthy fatProtein
Per 100 g
559
kcal
30.2
Protein
10.7
Carbs
49.1
Fat
Fiber 6 g · Sat. fat 8.7 g
Source
USDA FoodData Central · SR Legacy · FDC ID 170556
"Seeds, pumpkin and squash seed kernels, dried"
Salmon fillets (raw weight)
RawProtein
Per 100 g
208
kcal
20.4
Protein
0
Carbs
13.4
Fat
Fiber 0 g · Sat. fat 3.1 g
Salmon, Atlantic farmed
CookedProteinHealthy fat
Per 100 g
206
kcal
22.1
Protein
0
Carbs
12.4
Fat
Fiber 0 g · Sat. fat 2.4 g
Source
USDA FoodData Central · SR Legacy · FDC ID 175168
"Fish, salmon, Atlantic, farmed, cooked, dry heat"
Sardines, canned in oil
CannedHealthy fatProtein
Per 100 g
208
kcal
24.6
Protein
0
Carbs
11.5
Fat
Fiber 0 g · Sat. fat 1.5 g
Source
USDA FoodData Central · SR Legacy · FDC ID 175139
"Fish, sardine, Atlantic, canned in oil, drained solids with bone"
Shrimp
CookedProtein
Per 100 g
99
kcal
24
Protein
0.2
Carbs
0.3
Fat
Fiber n/a g · Sat. fat 0.1 g
Sirloin steak
CookedProtein
Per 100 g
187
kcal
29.5
Protein
0
Carbs
6.7
Fat
Fiber 0 g · Sat. fat 2.6 g
Source
USDA FoodData Central · SR Legacy · FDC ID 173118
"Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled"
Tempeh
CookedProtein
Per 100 g
195
kcal
19.9
Protein
7.6
Carbs
11.4
Fat
Fiber n/a g · Sat. fat 3.4 g
Tofu, firm
RawProtein
Per 100 g
144
kcal
17.3
Protein
2.8
Carbs
8.7
Fat
Fiber 2.3 g · Sat. fat 1.3 g
Source
USDA FoodData Central · SR Legacy · FDC ID 172475
"Tofu, raw, firm, prepared with calcium sulfate"
Tuna, light, canned in water
CannedProtein
Per 100 g
86
kcal
19.4
Protein
0
Carbs
1
Fat
Fiber 0 g · Sat. fat 0.2 g
Source
USDA FoodData Central · SR Legacy · FDC ID 173709
"Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)"
Turkey breast
CookedProtein
Per 100 g
147
kcal
30.1
Protein
0
Carbs
2.1
Fat
Fiber 0 g · Sat. fat 0.6 g
Source
USDA FoodData Central · SR Legacy · FDC ID 171496
"Turkey, whole, breast, meat only, cooked, roasted"
Turkey sausage, reduced fat
CookedProtein
Per 100 g
204
kcal
17
Protein
10.9
Carbs
10.3
Fat
Fiber 0.3 g · Sat. fat 2.9 g
Source
USDA FoodData Central · SR Legacy · FDC ID 174580
"Sausage, turkey, reduced fat, brown and serve, cooked"
Whey protein powder isolate
As soldProtein
Per 100 g
359
kcal
58.1
Protein
29.1
Carbs
1.2
Fat
Fiber 0 g · Sat. fat 0.6 g
Source
USDA FoodData Central · sr_legacy_food · FDC ID 173177
"Beverages, Whey protein powder isolate"
Whole eggs
CookedProtein
Per 100 g
155
kcal
12.6
Protein
1.1
Carbs
10.6
Fat
Fiber 0 g · Sat. fat 3.3 g
Search the full USDA database
Looks up USDA Foundation and SR Legacy foods (values per 100 g).
Educational use only: Nutrition values come from USDA FoodData Central and describe the specific preparation listed; recipe and meal totals are calculated estimates, not laboratory-tested values. This tool does not set calorie targets and is not individualized medical or nutrition advice. If you have a medical condition, are pregnant, or take medication, talk with a licensed healthcare provider or registered dietitian.