Plain-language food nutrition data linked to peer-reviewed research.

Foods by Category

Browse foods and products by category, with per-100g and per-serving nutrient profiles.

Fruits

37

Vegetables

41

Grains and Cereals

Legumes and Beans

5

Nuts and Seeds

3

Dairy

9

Meat and Poultry

1

Fish and Seafood

Eggs

Fats and Oils

4

Beverages

11

Sweets and Desserts

7

Snacks

Prepared Dishes

2

Other Foods

3

Key Nutrients

Reference daily values, physiological functions, and top whole-food sources per 100 grams.

• Calories
• Total Fat
• Saturated Fat
• Total Carbohydrate
• Sugars
• Dietary Fiber
• Protein
• Sodium

How We Verify

Tools and Resources

Featured Foods

• Beets, raw

  Per 100 g, Beets, raw has 1.688 g of protein, 0.302 g of fat, and 8.787 g of carbohydrates. It also provides 3.119 g of fiber and 341.5 mg of potassium.

  41 kcal · Protein 1.7 g · Carbs 8.8 g · Fat 0.3 g per 100 g

• Limes, raw

  Limes, raw provide 30 kcal, 0.7 g protein, 0.2 g fat, 10.54 g carbohydrates, 2.8 g fiber, and 29.1 mg vitamin C per 100 g.

  30 kcal · Protein 0.7 g · Carbs 10.5 g · Fat 0.2 g per 100 g

• Celery, raw

  Celery is low in calories, with 14.8 kcal per 100 g, and contains small amounts of protein, fat, and carbohydrates, plus potassium, sodium, calcium, magnesium, and zinc.

  14.8 kcal · Protein 0.5 g · Carbs 3.3 g · Fat 0.2 g per 100 g

• Garlic, raw

  Raw garlic provides about 143 kcal, 6.6 g protein, 28 g carbohydrates, 2.7 g fiber, 10 mg vitamin C, and less than 0.5 g fat per 100 g.

  143 kcal · Protein 6.6 g · Carbs 28.2 g · Fat 0.4 g per 100 g

• Onions, raw

  Per 100 g, raw onions provide 40 kcal, 1.1 g protein, 0.1 g total fat, 9.34 g carbohydrates, 1.7 g fiber, 4.24 g sugars, 7.4 mg vitamin C, and 146 mg potassium.

  40 kcal · Protein 1.1 g · Carbs 9.3 g · Fat 0.1 g per 100 g

• Bananas, raw

  Raw bananas give about 89 kcal, 1.09 g protein, 0.33 g fat, 22.84 g carbs (including 12.23 g sugars) and 2.6 g fiber per 100 g.

  89 kcal · Protein 1.1 g · Carbs 22.8 g · Fat 0.3 g per 100 g

• Cabbage, raw

  Raw cabbage has 25 kcal, 1.28 g protein, 0.1 g fat, and 2.5 g fiber per 100 g. It also provides 36.6 mg vitamin C and 43 ug folate.

  25 kcal · Protein 1.3 g · Carbs 5.8 g · Fat 0.1 g per 100 g

• Papayas, raw

  Papaya has 43 kcal, 0.47 g protein, and 0.26 g fat per 100 g. It also provides 60.9 mg vitamin C and 37 ug folate.

  43 kcal · Protein 0.5 g · Carbs 10.8 g · Fat 0.3 g per 100 g

Research digests

• 2022 Open Access Nutrients
  The Impact of Consuming Zinc-Biofortified Wheat Flour on Haematological Indices of Zinc and Iron Status in Adolescent Girls in Rural Pakistan: A Cluster-Randomised, Double-Blind, Controlled Effectiveness Trial

  Eating zinc-biofortified wheat flour raised daily zinc intake in adolescent girls, but it did not raise their blood zinc levels.

• 2021 Open Access American Journal of Clinical Nutrition
  Insects are a viable protein source for human consumption: from insect protein digestion to postprandial muscle protein synthesis in vivo in humans: a double-blind randomized trial

  Lesser mealworm protein digests and builds muscle similarly to milk protein in young men.

• 2021 Open Access The Journal of Clinical Endocrinology & Metabolism
  U-shaped Association Between Dietary Zinc Intake and New-onset Diabetes: A Nationwide Cohort Study in China

  A study suggests that both very low and very high daily zinc intake are linked to a higher risk of developing diabetes.

• 2021 Open Access Nutrients
  Dietary Copper/Zinc Ratio and Type 2 Diabetes Risk in Women: The E3N Cohort Study

  A lower ratio of dietary copper to zinc was linked to a lower risk of type 2 diabetes in women followed for 20 years.

• 2017 Open Access Scientific Reports
  Magnesium intake and mortality due to liver diseases: Results from the Third National Health and Nutrition Examination Survey Cohort

  Studies suggest that getting more magnesium in your diet may be linked to a lower risk of dying from liver disease.