Foods and nutrients: calories, protein and vitamins per 100 g

This is a table of 178 foods that end up on most plates: meat and poultry, fish, eggs and dairy, grains and bread, legumes, vegetables, fruit, nuts, oils and sweets. Each food has a per-100 g and per-portion table, the share of the daily reference for a reference adult, "high in" and "low in" labels, and a comparison with five similar foods.

Raw and cooked versions of one food are separate entries because the difference between them is mostly water: dry buckwheat and cooked buckwheat have very different calories per 100 g, and the side dish is always eaten cooked. That is why the state of the food is part of the name, and why it is the state you should weigh and log.

USDA FoodData Central data, retrieved October 2026

Ranked lists: where the protein, iron and fibre are

10 lists that order the foods by one nutrient per 100 g. They are the quickest way to find a substitute or to see where a nutrient comes from.

High-protein foods Foods high in fiber Foods high in iron High-calcium foods Foods high in vitamin B12 Foods high in vitamin D Foods high in magnesium Foods high in potassium Low-calorie foods Low-carb foods

Portions differ for everyone. Photograph the plate: free, no signup.

Calories from a photo

All foods by category

10 categories. Calories and protein per 100 g are shown beside each food.

Meat and poultry

Raw chicken breast120 kcal · 22.5 g protein Boiled chicken breast151 kcal · 29 g protein

Roasted chicken breast165 kcal · 31 g protein

Raw skinless chicken thigh121 kcal · 19.7 g protein

Roasted skinless chicken thigh179 kcal · 24.8 g protein

Cooked chicken liver167 kcal · 24.5 g protein

Raw turkey breast114 kcal · 23.7 g protein

Roasted turkey breast147 kcal · 30.1 g protein

Raw ground beef 80/20254 kcal · 17.2 g protein

Pan-cooked ground beef 80/20246 kcal · 24 g protein

Braised beef liver191 kcal · 29.1 g protein

Raw pork loin198 kcal · 19.7 g protein

Roasted pork loin248 kcal · 27.1 g protein Pork backfat (salo)812 kcal · 2.9 g protein

Raw ground pork218 kcal · 18 g protein

Cooked bacon548 kcal · 35.7 g protein

Sliced ham164 kcal · 16.6 g protein

Boiled sausage (bologna)308 kcal · 15.2 g protein

Boiled frankfurters298 kcal · 10.3 g protein

Cooked lamb294 kcal · 24.5 g protein

Fish and seafood

Raw salmon208 kcal · 20.4 g protein

Baked salmon206 kcal · 22.1 g protein Canned tuna in water86 kcal · 19.4 g protein

Raw herring158 kcal · 18 g protein

Pickled herring262 kcal · 14.2 g protein

Baked mackerel262 kcal · 23.9 g protein

Baked cod105 kcal · 22.8 g protein

Cooked pollock111 kcal · 23.5 g protein

Baked trout168 kcal · 23.8 g protein

Boiled shrimp119 kcal · 22.8 g protein

Canned sardines in oil208 kcal · 24.6 g protein

Baked carp162 kcal · 22.9 g protein

Crab sticks (surimi)99 kcal · 15.2 g protein

Baked pink salmon153 kcal · 24.6 g protein

Canned pink salmon138 kcal · 23.1 g protein

Baked halibut111 kcal · 22.5 g protein

Baked sturgeon135 kcal · 20.7 g protein

Red caviar264 kcal · 24.6 g protein

Eggs and dairy

Raw egg143 kcal · 12.6 g protein Hard-boiled egg155 kcal · 12.6 g protein

Fried egg196 kcal · 13.6 g protein

Egg white52 kcal · 10.9 g protein

Egg yolk322 kcal · 15.9 g protein

Quail egg158 kcal · 13.1 g protein

Whole milk 3.25%61 kcal · 3.2 g protein

Milk 2%50 kcal · 3.3 g protein

Skim milk34 kcal · 3.4 g protein

Kefir 1%43 kcal · 3.8 g protein

Plain whole-milk yogurt61 kcal · 3.5 g protein

Nonfat Greek yogurt59 kcal · 10.2 g protein

Cottage cheese 4%98 kcal · 11.1 g protein

Cottage cheese 2%81 kcal · 10.5 g protein

Nonfat dry-curd cottage cheese72 kcal · 10.3 g protein

Sour cream 20%198 kcal · 2.4 g protein

Reduced-fat sour cream (12%)135 kcal · 2.9 g protein

Cheddar cheese403 kcal · 22.9 g protein

Mozzarella299 kcal · 22.2 g protein

Parmesan392 kcal · 35.8 g protein

Feta (brynza)265 kcal · 14.2 g protein

Grains, pasta, bread

Cooked buckwheat92 kcal · 3.4 g protein

Dry buckwheat groats346 kcal · 11.7 g protein

Cooked white rice130 kcal · 2.7 g protein

Dry white rice365 kcal · 7.1 g protein

Cooked brown rice123 kcal · 2.7 g protein

Dry rolled oats379 kcal · 13.2 g protein

Oatmeal cooked with water71 kcal · 2.5 g protein

Cooked millet119 kcal · 3.5 g protein

Dry millet378 kcal · 11 g protein

Cooked pearl barley123 kcal · 2.3 g protein

Dry pearl barley352 kcal · 9.9 g protein

Semolina porridge (farina)55 kcal · 1.8 g protein

Cooked bulgur83 kcal · 3.1 g protein

Cooked quinoa120 kcal · 4.4 g protein

Cooked couscous112 kcal · 3.8 g protein

Cooked pasta158 kcal · 5.8 g protein

Dry pasta371 kcal · 13 g protein

White wheat flour364 kcal · 10.3 g protein

White bread266 kcal · 8.9 g protein Rye bread259 kcal · 8.5 g protein

Whole-wheat bread252 kcal · 12.5 g protein

Pita bread275 kcal · 9.1 g protein

Legumes

Cooked lentils116 kcal · 9 g protein

Dry lentils352 kcal · 24.6 g protein

Cooked chickpeas164 kcal · 8.9 g protein

Cooked kidney beans127 kcal · 8.7 g protein

Cooked white beans139 kcal · 9.7 g protein

Boiled green peas84 kcal · 5.4 g protein

Firm tofu144 kcal · 17.3 g protein

Cooked soybeans172 kcal · 18.2 g protein

Hummus237 kcal · 7.8 g protein

Vegetables and herbs

Boiled potato87 kcal · 1.9 g protein

Raw potato77 kcal · 2.1 g protein

Baked potato93 kcal · 2.5 g protein

Oven-baked french fries158 kcal · 2.8 g protein

Baked sweet potato90 kcal · 2 g protein

Raw carrot41 kcal · 0.9 g protein Raw beetroot43 kcal · 1.6 g protein

Boiled beetroot44 kcal · 1.7 g protein

Raw white cabbage25 kcal · 1.3 g protein

Sauerkraut19 kcal · 0.9 g protein

Raw broccoli34 kcal · 2.8 g protein

Raw cauliflower25 kcal · 1.9 g protein

Cucumber15 kcal · 0.7 g protein

Pickled cucumber12 kcal · 0.5 g protein

Tomato18 kcal · 0.9 g protein

Onion40 kcal · 1.1 g protein

Garlic149 kcal · 6.4 g protein

Red bell pepper26 kcal · 1 g protein

Zucchini17 kcal · 1.2 g protein

Eggplant25 kcal · 1 g protein

Pumpkin26 kcal · 1 g protein

Spinach23 kcal · 2.9 g protein

Romaine lettuce17 kcal · 1.2 g protein

Raw white mushrooms22 kcal · 3.1 g protein

Boiled sweet corn96 kcal · 3.4 g protein

Raw green beans31 kcal · 1.8 g protein

Celery stalks14 kcal · 0.7 g protein

Radish16 kcal · 0.7 g protein

Fresh dill43 kcal · 3.5 g protein

Fresh parsley36 kcal · 3 g protein

Green onion32 kcal · 1.8 g protein

Avocado160 kcal · 2 g protein

Canned black olives116 kcal · 0.8 g protein

Fruit and berries

Apple52 kcal · 0.3 g protein Banana89 kcal · 1.1 g protein Orange47 kcal · 0.9 g protein

Mandarin53 kcal · 0.8 g protein

Lemon29 kcal · 1.1 g protein

Pear57 kcal · 0.4 g protein

Grapes69 kcal · 0.7 g protein

Strawberries32 kcal · 0.7 g protein

Raspberries52 kcal · 1.2 g protein

Blueberries57 kcal · 0.7 g protein

Blackcurrant63 kcal · 1.4 g protein

Sweet cherries63 kcal · 1.1 g protein

Sour cherries50 kcal · 1 g protein

Watermelon30 kcal · 0.6 g protein

Melon (cantaloupe)34 kcal · 0.8 g protein

Peach39 kcal · 0.9 g protein

Plum46 kcal · 0.7 g protein

Apricot48 kcal · 1.4 g protein

Kiwi61 kcal · 1.1 g protein

Pineapple50 kcal · 0.5 g protein

Mango60 kcal · 0.8 g protein

Pomegranate83 kcal · 1.7 g protein

Grapefruit42 kcal · 0.8 g protein

Raisins299 kcal · 3.3 g protein

Dried apricots241 kcal · 3.4 g protein

Prunes240 kcal · 2.2 g protein

Dates282 kcal · 2.5 g protein

Nuts and seeds

Almonds579 kcal · 21.2 g protein Walnuts654 kcal · 15.2 g protein

Raw peanuts567 kcal · 25.8 g protein

Hazelnuts628 kcal · 15 g protein

Cashews553 kcal · 18.2 g protein

Pistachios560 kcal · 20.2 g protein

Sunflower seeds584 kcal · 20.8 g protein

Pumpkin seeds559 kcal · 30.2 g protein

Flaxseed534 kcal · 18.3 g protein

Chia seeds486 kcal · 16.5 g protein

Sesame seeds573 kcal · 17.7 g protein

Peanut butter598 kcal · 22.2 g protein

Oils and fats

Sunflower oil884 kcal · 0 g protein

Olive oil884 kcal · 0 g protein

Coconut oil892 kcal · 0 g protein

Butter717 kcal · 0.9 g protein

Mayonnaise680 kcal · 1 g protein

Sweets and drinks

Sugar387 kcal · 0 g protein

Honey304 kcal · 0.3 g protein Dark chocolate 70-85%598 kcal · 7.8 g protein

Milk chocolate535 kcal · 7.7 g protein

Vanilla ice cream207 kcal · 3.5 g protein

Sweetened condensed milk321 kcal · 7.9 g protein

Jam278 kcal · 0.4 g protein

Halva469 kcal · 12.5 g protein

Marshmallows318 kcal · 1.8 g protein

Butter cookies467 kcal · 6.1 g protein

Cola42 kcal · 0 g protein

Where the data comes from

Every number comes from USDA FoodData Central, SR Legacy: the US government's reference database, public domain (CC0). We do not collect figures from Ukrainian websites and do not copy anyone else's tables. The retrieval date (2026) is shown on every page, and when USDA reports no value for a vitamin or mineral we write "no data", never zero.

Some Ukrainian products have no exact match: kefir 1% is mapped to plain lowfat kefir, and Ukrainian kyslomolochnyi syr (tvorog) has no USDA entry at all, so we show American cottage cheese and say so. Where the match is approximate, the food page says so. The label on your own package is always more accurate than a reference value.

Method: where the data comes from

Questions about the foods table

Why do calories for buckwheat differ between websites?

Mostly because of the state of the food. Dry groats and cooked kasha have different calories per 100 g, since cooked grain absorbs water. Other causes are different sources and rounding. We always put the state in the name and the source on the page.

Can I trust these numbers for counting calories?

They are reference averages for a typical food, not a measurement of your portion. Real values differ between brands and kitchens. They are good enough for a daily count, and the label on the package is always more exact.

What is the percentage of daily value on these pages?

It is the share of the daily need of a reference adult: the average of the male and female values in the Dietary Reference Intakes tables. Your own need depends on age, sex and health, so it is a general guide, not medical advice.

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