LIST OF COMMON FOODS
Each ingredient is sorted by category, with appropriate nutrition data and serving sizes
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░▒▓▓▒░ [MEATS] ░▒▓▓▒░
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Beef
Serving Size: 3 oz (85 g)
Calories: 213 kcal
Protein: 22 g
Fat: 14 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Values for lean cuts (sirloin, ribeye)
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Eggs
Serving Size: 1 large egg (50 g)
Calories: 70 kcal
Protein: 6 g
Fat: 5 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 0 g
Note: Raw large egg; cooking may change values
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Lamb
Serving Size: 3 oz (85 g)
Calories: 250 kcal
Protein: 23 g
Fat: 18 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Values for lean lamb cuts (chop, leg)
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Poultry (Chicken, Turkey)
Serving Size: 3 oz (85 g)
Calories: 165 kcal (chicken breast)
Protein: 31 g
Fat: 3.6 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Skinless, boneless chicken breast; other cuts may differ
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Pork
Serving Size: 3 oz (85 g)
Calories: 211 kcal
Protein: 22 g
Fat: 14 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Values for lean cuts (pork loin); processed cuts differ
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░▒▓▓▒░ [SEAFOOD] ░▒▓▓▒░
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Salmon
Serving Size: 3 oz (85 g)
Calories: 180 kcal
Protein: 23 g
Fat: 10 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Wild-caught, skinless fillet; values may vary based on preparation
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Shrimp
Serving Size: 3 oz (85 g)
Calories: 84 kcal
Protein: 18 g
Fat: 1 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Cooked, peeled shrimp; values for shrimp that have been deveined
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Tuna
Serving Size: 3 oz (85 g)
Calories: 99 kcal
Protein: 22 g
Fat: 1 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Fresh, raw tuna; values may differ for canned tuna in oil or water
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Cod
Serving Size: 3 oz (85 g)
Calories: 70 kcal
Protein: 16 g
Fat: 0.5 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Fresh, wild-caught cod
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Tilapia
Serving Size: 3 oz (85 g)
Calories: 110 kcal
Protein: 23 g
Fat: 2.5 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Fresh, farmed tilapia; values may vary with preparation
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Sardines
Serving Size: 3 oz (85 g)
Calories: 180 kcal
Protein: 23 g
Fat: 10 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Canned in oil, drained; values for sardines without skin or bones
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░▒▓▓▒░ [DAIRY] ░▒▓▓▒░
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Whole Milk
Serving Size: 1 cup (240 mL)
Calories: 150 kcal
Protein: 8 g
Fat: 8 g
Carbohydrates: 12 g
Fiber: 0 g
Sugar: 12 g
Note: Whole milk, unprocessed; values may differ by brand
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Greek Yogurt
Serving Size: 1 cup (240 g)
Calories: 120 kcal
Protein: 10 g
Fat: 4 g
Carbohydrates: 6 g
Fiber: 0 g
Sugar: 4 g
Note: Plain, non-fat Greek yogurt; values may vary for flavored versions
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Buttermilk
Serving Size: 1 cup (240 mL)
Calories: 98 kcal
Protein: 8 g
Fat: 2 g
Carbohydrates: 12 g
Fiber: 0 g
Sugar: 12 g
Note: Cultured buttermilk, low-fat; values may vary slightly by brand
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Sour Cream
Serving Size: 2 tbsp (30 g)
Calories: 60 kcal
Protein: 1 g
Fat: 5 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 1 g
Note: Regular sour cream; values for full-fat sour cream
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Heavy Cream
Serving Size: 2 tbsp (30 mL)
Calories: 52 kcal
Protein: 0.3 g
Fat: 5.5 g
Carbohydrates: 0.4 g
Fiber: 0 g
Sugar: 0.4 g
Note: Heavy cream (also called double cream); values for unwhipped
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░▒▓▓▒░ [CHEESE] ░▒▓▓▒░
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Cottage Cheese
Serving Size: 1/2 cup (120 g)
Calories: 100 kcal
Protein: 11 g
Fat: 4 g
Carbohydrates: 4 g
Fiber: 0 g
Sugar: 4 g
Note: Low-fat, small curd cottage cheese; values may differ for full-fat or large curd
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Parmesan Cheese
Serving Size: 1 oz (28 g)
Calories: 120 kcal
Protein: 10 g
Fat: 8 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 0 g
Note: Grated, aged Parmesan cheese
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Cheddar Cheese
Serving Size: 1 oz (28 g)
Calories: 115 kcal
Protein: 7 g
Fat: 9 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 0 g
Note: Mild cheddar cheese; values may vary with sharpness
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Mozzarella Cheese
Serving Size: 1 oz (28 g)
Calories: 85 kcal
Protein: 6 g
Fat: 6 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 0 g
Note: Fresh, part-skim mozzarella cheese
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Feta Cheese
Serving Size: 1 oz (28 g)
Calories: 75 kcal
Protein: 4 g
Fat: 6 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 0 g
Note: Traditional, crumbled feta cheese
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░▒▓▓▒░ [BEANS] ░▒▓▓▒░
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Black Beans
Serving Size: 1/2 cup (130 g)
Calories: 114 kcal
Protein: 8 g
Fat: 0.5 g
Carbohydrates: 20 g
Fiber: 8 g
Sugar: 0 g
Note: Cooked black beans; values for canned or home-cooked beans
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Chickpeas
Serving Size: 1/2 cup (130 g)
Calories: 135 kcal
Protein: 7 g
Fat: 2 g
Carbohydrates: 22 g
Fiber: 6 g
Sugar: 0 g
Note: Cooked chickpeas; values for canned or home-cooked chickpeas
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Kidney Beans
Serving Size: 1/2 cup (130 g)
Calories: 112 kcal
Protein: 8 g
Fat: 0.5 g
Carbohydrates: 20 g
Fiber: 6 g
Sugar: 1 g
Note: Cooked kidney beans; values for canned or home-cooked beans
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Lentils
Serving Size: 1/2 cup (100 g)
Calories: 115 kcal
Protein: 9 g
Fat: 0.5 g
Carbohydrates: 20 g
Fiber: 8 g
Sugar: 1 g
Note: Cooked lentils; values for green or brown lentils
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Pinto Beans
Serving Size: 1/2 cup (130 g)
Calories: 120 kcal
Protein: 7 g
Fat: 0.5 g
Carbohydrates: 22 g
Fiber: 7 g
Sugar: 1 g
Note: Cooked pinto beans; values for canned or home-cooked beans
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Navy Beans
Serving Size: 1/2 cup (130 g)
Calories: 115 kcal
Protein: 8 g
Fat: 0.5 g
Carbohydrates: 20 g
Fiber: 7 g
Sugar: 1 g
Note: Cooked navy beans; values for canned or home-cooked beans
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░▒▓▓▒░ [NUTS] ░▒▓▓▒░
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Almonds
Serving Size: 1 oz (28 g, about 23 almonds)
Calories: 160 kcal
Protein: 6 g
Fat: 14 g
Carbohydrates: 6 g
Fiber: 3.5 g
Sugar: 1 g
Note: Raw almonds; values for unsalted and unroasted
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Cashews
Serving Size: 1 oz (28 g, about 18 cashews)
Calories: 157 kcal
Protein: 5 g
Fat: 12 g
Carbohydrates: 9 g
Fiber: 1 g
Sugar: 1 g
Note: Raw cashews; values for unsalted and unroasted
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Hazelnuts
Serving Size: 1 oz (28 g, about 20 hazelnuts)
Calories: 180 kcal
Protein: 4 g
Fat: 17 g
Carbohydrates: 5 g
Fiber: 3 g
Sugar: 1 g
Note: Raw hazelnuts; values for unsalted and unroasted
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Peanuts
Serving Size: 1 oz (28 g, about 28 peanuts)
Calories: 160 kcal
Protein: 7 g
Fat: 14 g
Carbohydrates: 6 g
Fiber: 2 g
Sugar: 1 g
Note: Raw peanuts; values for unsalted and unroasted
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Walnuts
Serving Size: 1 oz (28 g, about 14 halves)
Calories: 185 kcal
Protein: 4 g
Fat: 18 g
Carbohydrates: 4 g
Fiber: 2 g
Sugar: 1 g
Note: Raw walnuts; values for unsalted and unroasted
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Pecans
Serving Size: 1 oz (28 g, about 19 halves)
Calories: 200 kcal
Protein: 3 g
Fat: 21 g
Carbohydrates: 4 g
Fiber: 2.5 g
Sugar: 1 g
Note: Raw pecans; values for unsalted and unroasted
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Pistachios
Serving Size: 1 oz (28 g, about 49 pistachios)
Calories: 160 kcal
Protein: 6 g
Fat: 13 g
Carbohydrates: 8 g
Fiber: 3 g
Sugar: 2 g
Note: Raw pistachios; values for unsalted and unroasted
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░▒▓▓▒░ [SEEDS] ░▒▓▓▒░
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Chia Seeds
Serving Size: 1 oz (28 g, about 2 tbsp)
Calories: 138 kcal
Protein: 5 g
Fat: 9 g
Carbohydrates: 12 g
Fiber: 10 g
Sugar: 0 g
Note: Raw chia seeds; values for whole seeds
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Flaxseeds
Serving Size: 1 oz (28 g, about 3 tbsp)
Calories: 150 kcal
Protein: 5 g
Fat: 12 g
Carbohydrates: 8 g
Fiber: 8 g
Sugar: 0 g
Note: Ground flaxseeds; values may vary for whole seeds
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Pumpkin Seeds
Serving Size: 1 oz (28 g, about 1/4 cup)
Calories: 151 kcal
Protein: 7 g
Fat: 13 g
Carbohydrates: 4 g
Fiber: 2 g
Sugar: 0 g
Note: Raw, hulled pumpkin seeds; values for unsalted and unroasted
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Sesame Seeds
Serving Size: 1 oz (28 g, about 3 tbsp)
Calories: 160 kcal
Protein: 5 g
Fat: 14 g
Carbohydrates: 7 g
Fiber: 3 g
Sugar: 0 g
Note: Raw sesame seeds; values for unsalted and unroasted
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Sunflower Seeds
Serving Size: 1 oz (28 g, about 1/4 cup)
Calories: 160 kcal
Protein: 6 g
Fat: 14 g
Carbohydrates: 6 g
Fiber: 3 g
Sugar: 1 g
Note: Raw sunflower seeds; values for unsalted and unroasted
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░▒▓▓▒░ [FATS & OILS] ░▒▓▓▒░
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Butter
Serving Size: 1 tbsp (14 g)
Calories: 102 kcal
Protein: 0 g
Fat: 12 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Unsalted butter; values for raw, whole butter
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Olive Oil
Serving Size: 1 tbsp (14 g)
Calories: 119 kcal
Protein: 0 g
Fat: 14 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Extra virgin olive oil; values may vary slightly by brand
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Coconut Oil
Serving Size: 1 tbsp (14 g)
Calories: 120 kcal
Protein: 0 g
Fat: 14 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Virgin coconut oil; values may differ for refined versions
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Avocado Oil
Serving Size: 1 tbsp (14 g)
Calories: 120 kcal
Protein: 0 g
Fat: 14 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Cold-pressed avocado oil; values for unflavored oil
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Canola Oil
Serving Size: 1 tbsp (14 g)
Calories: 124 kcal
Protein: 0 g
Fat: 14 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Note: Refined canola oil; values may vary slightly by brand
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Peanut Butter
Serving Size: 2 tbsp (32 g)
Calories: 190 kcal
Protein: 8 g
Fat: 16 g
Carbohydrates: 6 g
Fiber: 2 g
Sugar: 3 g
Note: Natural peanut butter, unsweetened and unsalted; values may vary for processed versions
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Avocado
Serving Size: 1/2 avocado (100 g)
Calories: 160 kcal
Protein: 2 g
Fat: 15 g
Carbohydrates: 9 g
Fiber: 7 g
Sugar: 1 g
Note: Raw, Hass avocado; values may vary slightly by variety
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Coconut
Serving Size: 1/2 cup shredded (40 g)
Calories: 280 kcal
Protein: 3 g
Fat: 27 g
Carbohydrates: 12 g
Fiber: 7 g
Sugar: 5 g
Note: Raw, unsweetened coconut flakes; values for dried coconut
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Olives
Serving Size: 4-5 medium olives (28 g)
Calories: 40 kcal
Protein: 0.3 g
Fat: 4 g
Carbohydrates: 1 g
Fiber: 1 g
Sugar: 0 g
Note: Black or green olives; values for whole, unstuffed olives
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░▒▓▓▒░ [GRAINS] ░▒▓▓▒░
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Brown Rice
Serving Size: 1/2 cup cooked (100 g)
Calories: 111 kcal
Protein: 2.5 g
Fat: 1 g
Carbohydrates: 23 g
Fiber: 2 g
Sugar: 0 g
Note: Cooked long-grain brown rice; values may vary slightly by variety
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White Rice
Serving Size: 1/2 cup cooked (100 g)
Calories: 130 kcal
Protein: 2.7 g
Fat: 0.3 g
Carbohydrates: 28 g
Fiber: 0.4 g
Sugar: 0 g
Note: Cooked long-grain white rice; values may differ by type of rice
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Barley
Serving Size: 1/2 cup cooked (100 g)
Calories: 97 kcal
Protein: 3 g
Fat: 0.5 g
Carbohydrates: 22 g
Fiber: 6 g
Sugar: 0 g
Note: Cooked pearled barley; values for whole barley may differ
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Oats
Serving Size: 1/2 cup cooked (120 g)
Calories: 154 kcal
Protein: 6 g
Fat: 3 g
Carbohydrates: 27 g
Fiber: 4 g
Sugar: 1 g
Note: Cooked old-fashioned rolled oats; values may vary for instant oats
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Quinoa
Serving Size: 1/2 cup cooked (93 g)
Calories: 111 kcal
Protein: 4 g
Fat: 2 g
Carbohydrates: 19 g
Fiber: 2.5 g
Sugar: 0 g
Note: Cooked quinoa; values may differ for white, red, or black quinoa
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Whole Wheat
Serving Size: 1 slice bread (28 g)
Calories: 70 kcal
Protein: 3 g
Fat: 1 g
Carbohydrates: 12 g
Fiber: 2 g
Sugar: 1 g
Note: Whole wheat bread; values may vary depending on brand
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Bulgur
Serving Size: 1/2 cup cooked (90 g)
Calories: 76 kcal
Protein: 3 g
Fat: 0.5 g
Carbohydrates: 16 g
Fiber: 4 g
Sugar: 0 g
Note: Cooked bulgur wheat; values may vary for different cuts of bulgur
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Millet
Serving Size: 1/2 cup cooked (100 g)
Calories: 113 kcal
Protein: 3 g
Fat: 1 g
Carbohydrates: 23 g
Fiber: 2 g
Sugar: 0 g
Note: Cooked millet; values for unflavored, plain millet
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░▒▓▓▒░ [STARCHY VEGETABLES] ░▒▓▓▒░
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Butternut Squash
Serving Size: 1/2 cup cooked (100 g)
Calories: 82 kcal
Protein: 2 g
Fat: 0 g
Carbohydrates: 22 g
Fiber: 3 g
Sugar: 4 g
Note: Cooked, peeled butternut squash; values may vary for different cooking methods
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Corn
Serving Size: 1/2 cup cooked (80 g)
Calories: 77 kcal
Protein: 2 g
Fat: 1 g
Carbohydrates: 17 g
Fiber: 2 g
Sugar: 6 g
Note: Cooked corn kernels; values may vary slightly for frozen or fresh corn
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Green Beans
Serving Size: 1/2 cup cooked (125 g)
Calories: 44 kcal
Protein: 2 g
Fat: 0.2 g
Carbohydrates: 10 g
Fiber: 4 g
Sugar: 4 g
Note: Cooked green beans; values may differ for fresh, frozen, or canned
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Peas
Serving Size: 1/2 cup cooked (80 g)
Calories: 62 kcal
Protein: 4 g
Fat: 0.2 g
Carbohydrates: 11 g
Fiber: 4 g
Sugar: 4 g
Note: Cooked green peas; values may vary for frozen or fresh peas
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Pumpkin
Serving Size: 1/2 cup cooked (100 g)
Calories: 45 kcal
Protein: 1 g
Fat: 0.2 g
Carbohydrates: 12 g
Fiber: 3 g
Sugar: 5 g
Note: Cooked, peeled pumpkin; values for mashed pumpkin
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Zucchini
Serving Size: 1/2 cup cooked (90 g)
Calories: 18 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 4 g
Fiber: 1 g
Sugar: 2 g
Note: Cooked zucchini; values may vary for raw or grilled zucchini
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░▒▓▓▒░ [ROOT VEGETABLES] ░▒▓▓▒░
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Beets
Serving Size: 1/2 cup cooked (85 g)
Calories: 37 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 9 g
Fiber: 2 g
Sugar: 6 g
Note: Cooked, peeled beets; values may vary for raw or roasted beets
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Carrots
Serving Size: 1 medium carrot (61 g)
Calories: 25 kcal
Protein: 0.6 g
Fat: 0.1 g
Carbohydrates: 6 g
Fiber: 1.7 g
Sugar: 3 g
Note: Raw carrots; values may vary for cooked carrots
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Potato
Serving Size: 1 medium potato (150 g)
Calories: 110 kcal
Protein: 3 g
Fat: 0 g
Carbohydrates: 26 g
Fiber: 2 g
Sugar: 1 g
Note: Raw, medium russet potato; values may vary by type of potato
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Rutabaga
Serving Size: 1/2 cup cooked (85 g)
Calories: 50 kcal
Protein: 1.5 g
Fat: 0.1 g
Carbohydrates: 12 g
Fiber: 3 g
Sugar: 5 g
Note: Cooked rutabaga; values may vary for raw rutabaga
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Sweet Potato
Serving Size: 1/2 cup cooked (100 g)
Calories: 90 kcal
Protein: 2 g
Fat: 0.2 g
Carbohydrates: 21 g
Fiber: 3 g
Sugar: 4 g
Note: Cooked, peeled sweet potato; values may vary for different varieties
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Turnips
Serving Size: 1/2 cup cooked (85 g)
Calories: 34 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 8 g
Fiber: 2 g
Sugar: 4 g
Note: Cooked turnips; values may vary for raw turnips
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░▒▓▓▒░ [PEPPERS] ░▒▓▓▒░
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Anaheim Peppers
Serving Size: 1 pepper (82 g)
Calories: 25 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 6 g
Fiber: 2 g
Sugar: 4 g
Note: Raw Anaheim pepper; values may vary slightly for cooked peppers
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Banana Peppers
Serving Size: 1 pepper (45 g)
Calories: 10 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 2 g
Fiber: 1 g
Sugar: 1 g
Note: Raw banana pepper; values may vary for pickled or cooked
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Bell Pepper
Serving Size: 1 medium pepper (120 g)
Calories: 24 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 6 g
Fiber: 2 g
Sugar: 4 g
Note: Raw bell pepper; values may vary by color (green, red, yellow)
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Chilli Pepper
Serving Size: 1 pepper (45 g)
Calories: 18 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 4 g
Fiber: 1.5 g
Sugar: 2 g
Note: Raw chili pepper; values may vary for dried or cooked peppers
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Habanero
Serving Size: 1 pepper (30 g)
Calories: 18 kcal
Protein: 0.6 g
Fat: 0 g
Carbohydrates: 4 g
Fiber: 1.5 g
Sugar: 1 g
Note: Raw habanero pepper; values may vary for dried or cooked peppers
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Jalapeno
Serving Size: 1 pepper (45 g)
Calories: 18 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 4 g
Fiber: 1.5 g
Sugar: 2 g
Note: Raw jalapeno pepper; values may vary for cooked or pickled peppers
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Pepperoncini
Serving Size: 1 pepper (35 g)
Calories: 10 kcal
Protein: 0 g
Fat: 0 g
Carbohydrates: 2 g
Fiber: 1 g
Sugar: 1 g
Note: Pickled pepperoncini pepper; values may vary for raw peppers
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Padrón Peppers
Serving Size: 1 pepper (35 g)
Calories: 17 kcal
Protein: 0.6 g
Fat: 0 g
Carbohydrates: 4 g
Fiber: 1 g
Sugar: 2 g
Note: Raw Padrón pepper; values may vary when roasted or grilled
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Garlic
Serving Size: 1 clove (3 g)
Calories: 4 kcal
Protein: 0.2 g
Fat: 0 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 0 g
Note: Raw garlic clove; values may vary slightly for cooked garlic
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Green Onions (Scallions)
Serving Size: 1 stalk (15 g)
Calories: 5 kcal
Protein: 0.3 g
Fat: 0 g
Carbohydrates: 1 g
Fiber: 0.5 g
Sugar: 0.5 g
Note: Raw green onion (scallion); values may differ for cooked or pickled
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Leeks
Serving Size: 1 medium leek (89 g)
Calories: 54 kcal
Protein: 1.3 g
Fat: 0.2 g
Carbohydrates: 13 g
Fiber: 1.6 g
Sugar: 3 g
Note: Raw leek; values may differ for cooked or sautéed leeks
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Onions
Serving Size: 1 medium onion (110 g)
Calories: 44 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 11 g
Fiber: 1.9 g
Sugar: 5 g
Note: Raw onion; values may vary slightly by variety (yellow, white, red) or cooking method
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Arugula
Serving Size: 1 cup (20 g)
Calories: 5 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 1 g
Fiber: 0.5 g
Sugar: 0 g
Note: Raw arugula; values may vary slightly for cooked arugula
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Cabbage
Serving Size: 1 cup shredded (89 g)
Calories: 22 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 5 g
Fiber: 2.2 g
Sugar: 3 g
Note: Raw green cabbage; values may vary for red cabbage or cooked cabbage
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Collard Greens
Serving Size: 1 cup cooked (190 g)
Calories: 63 kcal
Protein: 5 g
Fat: 0.5 g
Carbohydrates: 12 g
Fiber: 5 g
Sugar: 1 g
Note: Cooked collard greens; values may vary for raw or sautéed greens
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Kale
Serving Size: 1 cup chopped (67 g)
Calories: 33 kcal
Protein: 2 g
Fat: 0.5 g
Carbohydrates: 6 g
Fiber: 1.5 g
Sugar: 1 g
Note: Raw kale; values may vary for cooked kale
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Mustard Greens
Serving Size: 1 cup cooked (140 g)
Calories: 35 kcal
Protein: 3 g
Fat: 0.5 g
Carbohydrates: 7 g
Fiber: 4 g
Sugar: 1 g
Note: Cooked mustard greens; values may vary for raw mustard greens
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Romaine
Serving Size: 1 leaf (18 g)
Calories: 3 kcal
Protein: 0.3 g
Fat: 0 g
Carbohydrates: 1 g
Fiber: 0.5 g
Sugar: 0.5 g
Note: Raw romaine lettuce; values may differ slightly for cooked romaine
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Salad Greens
Serving Size: 1 cup mixed greens (30 g)
Calories: 5 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 1 g
Fiber: 0.5 g
Sugar: 0 g
Note: Raw mixed salad greens; values may vary depending on the types of greens included (e.g., spinach, arugula, etc.)
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Spinach
Serving Size: 1 cup cooked (180 g)
Calories: 41 kcal
Protein: 5 g
Fat: 0.5 g
Carbohydrates: 7 g
Fiber: 4 g
Sugar: 1 g
Note: Cooked spinach; values may vary for raw spinach
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Swiss Chard
Serving Size: 1 cup cooked (175 g)
Calories: 35 kcal
Protein: 3 g
Fat: 0.5 g
Carbohydrates: 7 g
Fiber: 4 g
Sugar: 2 g
Note: Cooked Swiss chard; values may vary for raw chard
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Artichokes
Serving Size: 1 medium artichoke (120 g)
Calories: 60 kcal
Protein: 4 g
Fat: 0.5 g
Carbohydrates: 14 g
Fiber: 7 g
Sugar: 1 g
Note: Cooked artichoke; values may vary for raw artichokes
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Asparagus
Serving Size: 1 spear (20 g)
Calories: 4 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 1 g
Fiber: 0.5 g
Sugar: 1 g
Note: Raw asparagus; values may vary for cooked asparagus
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Broccoli
Serving Size: 1 cup cooked (156 g)
Calories: 55 kcal
Protein: 5 g
Fat: 0.6 g
Carbohydrates: 11 g
Fiber: 5 g
Sugar: 2 g
Note: Cooked broccoli; values may vary for raw broccoli
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Brussels Sprouts
Serving Size: 1/2 cup cooked (78 g)
Calories: 28 kcal
Protein: 2 g
Fat: 0.3 g
Carbohydrates: 6 g
Fiber: 2.5 g
Sugar: 2 g
Note: Cooked Brussels sprouts; values may vary for raw Brussels sprouts
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Cauliflower
Serving Size: 1/2 cup cooked (75 g)
Calories: 14 kcal
Protein: 1 g
Fat: 0 g
Carbohydrates: 3 g
Fiber: 1 g
Sugar: 2 g
Note: Cooked cauliflower; values may vary for raw cauliflower
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Celery
Serving Size: 1 stalk (40 g)
Calories: 6 kcal
Protein: 0.3 g
Fat: 0 g
Carbohydrates: 1 g
Fiber: 0.5 g
Sugar: 1 g
Note: Raw celery; values may vary for cooked or dried celery
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Cucumbers
Serving Size: 1/2 cucumber (100 g)
Calories: 16 kcal
Protein: 0.7 g
Fat: 0 g
Carbohydrates: 4 g
Fiber: 1 g
Sugar: 2 g
Note: Raw cucumber; values may vary for pickled or cooked cucumbers
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Fennel
Serving Size: 1 bulb (234 g)
Calories: 73 kcal
Protein: 2 g
Fat: 0.5 g
Carbohydrates: 17 g
Fiber: 7 g
Sugar: 5 g
Note: Raw fennel bulb; values may vary for cooked fennel
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Mushrooms
Serving Size: 1 cup sliced (72 g)
Calories: 15 kcal
Protein: 2 g
Fat: 0.2 g
Carbohydrates: 3 g
Fiber: 1 g
Sugar: 2 g
Note: Raw white mushrooms; values may vary for cooked mushrooms
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Radishes
Serving Size: 1 medium radish (18 g)
Calories: 3 kcal
Protein: 0.2 g
Fat: 0 g
Carbohydrates: 0.7 g
Fiber: 0.3 g
Sugar: 0.2 g
Note: Raw radish; values may vary for pickled or cooked radishes
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Kiwis
Serving Size: 1 medium kiwi (76 g)
Calories: 42 kcal
Protein: 0.9 g
Fat: 0.4 g
Carbohydrates: 10 g
Fiber: 2 g
Sugar: 6 g
Note: Raw kiwi; values may vary for peeled or dried kiwi
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Lemons
Serving Size: 1 medium lemon (108 g)
Calories: 17 kcal
Protein: 0.6 g
Fat: 0 g
Carbohydrates: 5 g
Fiber: 1.6 g
Sugar: 1.5 g
Note: Raw lemon; values may vary for lemon juice or zest
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Limes
Serving Size: 1 medium lime (67 g)
Calories: 20 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 7 g
Fiber: 1.9 g
Sugar: 1.5 g
Note: Raw lime; values may vary for lime juice or zest
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Oranges
Serving Size: 1 medium orange (130 g)
Calories: 62 kcal
Protein: 1.2 g
Fat: 0.2 g
Carbohydrates: 15 g
Fiber: 3 g
Sugar: 12 g
Note: Raw orange; values may vary for orange juice or zest
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Pomelo
Serving Size: 1/2 pomelo (230 g)
Calories: 104 kcal
Protein: 2 g
Fat: 0.2 g
Carbohydrates: 26 g
Fiber: 4 g
Sugar: 16 g
Note: Raw pomelo; values may vary for peeled or juiced pomelo
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Blackberries
Serving Size: 1/2 cup (72 g)
Calories: 43 kcal
Protein: 1.5 g
Fat: 0.5 g
Carbohydrates: 10 g
Fiber: 5 g
Sugar: 5 g
Note: Raw blackberries; values may vary for cooked or dried blackberries
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Blueberries
Serving Size: 1/2 cup (74 g)
Calories: 42 kcal
Protein: 0.5 g
Fat: 0.2 g
Carbohydrates: 11 g
Fiber: 2 g
Sugar: 7 g
Note: Raw blueberries; values may vary for frozen or dried blueberries
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Cranberries
Serving Size: 1/2 cup (50 g)
Calories: 25 kcal
Protein: 0.2 g
Fat: 0.1 g
Carbohydrates: 6 g
Fiber: 2 g
Sugar: 4 g
Note: Raw cranberries; values may vary for cooked or dried cranberries
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Elderberries
Serving Size: 1/4 cup (36 g)
Calories: 21 kcal
Protein: 0.3 g
Fat: 0.1 g
Carbohydrates: 5 g
Fiber: 1 g
Sugar: 3 g
Note: Raw elderberries; caution: raw elderberries are not recommended to be consumed in large quantities due to potential toxins in unripe berries, which cooking removes
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Apricots
Serving Size: 2 apricots (70 g)
Calories: 34 kcal
Protein: 0.5 g
Fat: 0.3 g
Carbohydrates: 8 g
Fiber: 1.6 g
Sugar: 3.9 g
Note: Raw apricots; values may vary for dried apricots
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Cherries
Serving Size: 1/2 cup (78 g)
Calories: 50 kcal
Protein: 1 g
Fat: 0.3 g
Carbohydrates: 12 g
Fiber: 1.6 g
Sugar: 10 g
Note: Raw cherries; values may vary for sweet or tart cherries
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Peaches
Serving Size: 1 medium peach (150 g)
Calories: 58 kcal
Protein: 1 g
Fat: 0.2 g
Carbohydrates: 15 g
Fiber: 2 g
Sugar: 13 g
Note: Raw peach; values may vary for canned or dried peaches
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Plums
Serving Size: 1 medium plum (66 g)
Calories: 30 kcal
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 8 g
Fiber: 1 g
Sugar: 7 g
Note: Raw plum; values may vary for dried plums (prunes)
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Banana
Serving Size: 1 medium banana (118 g)
Calories: 105 kcal
Protein: 1.3 g
Fat: 0.3 g
Carbohydrates: 27 g
Fiber: 3.1 g
Sugar: 14 g
Note: Raw banana; values may vary for dried or mashed banana
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Guava
Serving Size: 1 medium guava (250 g)
Calories: 112 kcal
Protein: 4.2 g
Fat: 0.9 g
Carbohydrates: 24 g
Fiber: 9 g
Sugar: 13 g
Note: Raw guava; values may vary for peeled or juiced guava
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Mango
Serving Size: 1/2 medium mango (150 g)
Calories: 150 kcal
Protein: 1.5 g
Fat: 0.6 g
Carbohydrates: 39 g
Fiber: 3.7 g
Sugar: 30 g
Note: Raw mango; values may vary for dried or juiced mango
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Papaya
Serving Size: 1/2 papaya (140 g)
Calories: 59 kcal
Protein: 0.9 g
Fat: 0.2 g
Carbohydrates: 15 g
Fiber: 2.5 g
Sugar: 11 g
Note: Raw papaya; values may vary for dried or juiced papaya
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Pineapple
Serving Size: 1 cup fresh pineapple (165 g)
Calories: 82 kcal
Protein: 0.9 g
Fat: 0.2 g
Carbohydrates: 22 g
Fiber: 2.3 g
Sugar: 16 g
Note: Raw pineapple; values may vary for canned or dried pineapple
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Apples
Serving Size: 1 medium apple (182 g)
Calories: 95 kcal
Protein: 0.5 g
Fat: 0.3 g
Carbohydrates: 25 g
Fiber: 4.4 g
Sugar: 19 g
Note: Raw apple; values may vary for different varieties (e.g., Gala, Granny Smith)
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Pears
Serving Size: 1 medium pear (178 g)
Calories: 102 kcal
Protein: 0.6 g
Fat: 0.2 g
Carbohydrates: 27 g
Fiber: 5.5 g
Sugar: 17 g
Note: Raw pear; values may vary for different varieties (e.g., Bartlett, Anjou)
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Melons
Serving Size: 1 cup cubed (150 g)
Calories: 46 kcal
Protein: 1 g
Fat: 0.2 g
Carbohydrates: 11 g
Fiber: 1 g
Sugar: 9 g
Note: Raw watermelon, cantaloupe, or honeydew melon; values may vary for different melon varieties
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Pomegranate
Serving Size: 1/2 pomegranate (154 g)
Calories: 83 kcal
Protein: 1.7 g
Fat: 1.2 g
Carbohydrates: 22 g
Fiber: 4.5 g
Sugar: 16 g
Note: Raw pomegranate; values may vary for pomegranate seeds or juice
