Food Calorie & Nutrition Database
Calories, protein, carbs, fat, fibre and micronutrients for 86+ foods — with interactive serving calculators and personalised daily targets.
Data sourced from USDA FoodData Central · Free · No sign-up
Browse by Nutrient Goal
Proteins
Meat, poultry, eggs, and plant proteins
Chicken Breast
The gold standard of lean protein for fat loss and muscle building
Egg
Nature's most complete protein — cheap, versatile, and nutrient-dense
Turkey Breast
Leaner than chicken with a mild flavour — perfect for meal prep
Beef Mince
Versatile, affordable red meat — great protein with higher fat
Pork Tenderloin
The leanest cut of pork — rivalling chicken breast in protein and fat content
Egg White
Pure protein with almost zero calories or fat
Tofu
The versatile plant protein used across Asian cuisines for centuries
Lamb
Rich red meat packed with zinc, iron and B12 — a nutritional powerhouse
Pork Chops
Lean, affordable protein — higher in B vitamins than most other meats
Turkey Breast
Ultra-lean white meat with one of the best protein-to-calorie ratios
Canned Tuna
The ultimate budget high-protein food — 25g protein per 100g, no cooking needed
Eggs
Nature's most complete food — the gold standard protein with 13 essential nutrients
Seafood
Fish, shellfish, and omega-3 rich seafood
Salmon
The omega-3 powerhouse that supports muscle, heart, and brain health
Tuna
High-protein, ultra-low-fat — the bodybuilder's staple fish
Cod
Ultra-lean white fish — the highest protein-to-calorie ratio seafood
Mackerel
Omega-3 rich oily fish — cheaper than salmon, equally nutritious
Sardines
Tiny fish, enormous nutrition — one of the most nutrient-dense foods available
Shrimp
Ultra-lean protein — almost no fat, impressive protein density
Dairy
Milk, yogurt, cheese, and dairy alternatives
Greek Yogurt
The high-protein dairy staple for gut health and muscle recovery
Cottage Cheese
A slow-digesting casein protein source ideal before bed
Whole Milk
A complete nutritional package — protein, calcium, fat and vitamins in one
Cheddar Cheese
High in protein and calcium but calorie-dense — portion awareness is key
Oat Milk
The most popular dairy-free milk alternative — creamy, sustainable, oat-based
Almond Milk
The lowest calorie milk alternative — ideal for calorie-controlled diets
Cottage Cheese
High-protein, low-calorie dairy food — the dieter's secret weapon
Greek Yogurt
Strained yogurt with double the protein of regular yogurt — probiotic and satiating
Grains & Carbs
Rice, oats, bread, pasta, and whole grains
Oats
The ultimate slow-release carbohydrate for sustained energy
Brown Rice
The whole grain carbohydrate that fuels training without spiking blood sugar
White Rice
The world's most consumed grain — quick energy, easy digestion
Quinoa
The only grain that is a complete protein — high in all 9 essential amino acids
Whole Wheat Bread
Everyday fibre-rich carbohydrate for sustained energy
Pasta
The athlete's staple carbohydrate — slow energy release and easy to batch cook
Brown Bread
Everyday fibre-rich bread — better than white but not as nutritious as wholemeal
Oats
The gold standard breakfast grain — beta-glucan fibre that lowers cholesterol
Brown Rice
Whole grain rice with more fibre and nutrients than white — the fitness staple
Vegetables
Leafy greens, root veg, and cruciferous vegetables
Sweet Potato
Complex carbs plus beta-carotene — the nutritional upgrade to regular potato
Broccoli
The most nutrient-dense vegetable — high in protein, fibre, and vitamins
Spinach
Iron-rich leafy green with barely any calories
Kale
One of the most nutrient-dense foods on the planet per calorie
Cauliflower
The low-carb chameleon — a perfect rice and flour substitute
Carrots
Beta-carotene powerhouse — supports vision, immunity, and skin health
Cucumber
96% water — the ultimate low-calorie, hydrating snack
Tomato
Low calorie with lycopene — the antioxidant linked to heart and cancer protection
Sweet Corn
A naturally sweet whole food that provides fibre, folate and B vitamins
Peas
One of the most protein-rich vegetables — and still under 80 calories
Bell Peppers
One of the richest sources of vitamin C — more than oranges per gram
Mushrooms
The only plant food with vitamin D — and just 22 calories per 100g
Onions
A culinary staple rich in quercetin — a powerful anti-inflammatory antioxidant
Garlic
Nature's antibiotic — allicin-rich bulb with proven cardiovascular and immune benefits
Asparagus
One of the best dietary sources of folate — essential for cell growth and pregnancy
Celery
The original negative-calorie myth — still one of the most hydrating foods
Lettuce
The foundation of salads — virtually calorie-free with key micronutrients
Sweet Potato
The nutrient-dense carb — extraordinary beta-carotene and vitamin A content
Fruits
Fresh, dried, and tropical fruits
Banana
Nature's fastest energy source — the pre-workout fruit of choice
Apple
Low calorie, high fibre — the perfect guilt-free snack
Mixed Berries
The highest antioxidant fruits — low sugar, high fibre, incredible nutrients
Orange
The most famous vitamin C source — immune-boosting and naturally sweet
Mango
The tropical superfruit — high in vitamins A and C with natural sweetness
Strawberries
Lowest calorie berry — high in vitamin C and polyphenols
Grapes
Natural sugars, resveratrol, and antioxidants in a convenient snackable fruit
Watermelon
92% water — the most hydrating fruit with only 30 calories per 100g
Pineapple
The only food source of bromelain — a powerful enzyme with anti-inflammatory properties
Kiwi
Calorie-for-calorie one of the most nutrient-dense fruits — packed with vitamin C and K
Blueberries
The antioxidant king — highest ORAC score of common fruits
Legumes
Chickpeas, lentils, beans, and pulses
Chickpeas
The plant protein powerhouse used in cuisines across the world
Lentils
Protein and fibre in one — the most nutritious cheap food available
Black Beans
Protein-rich staple of Latin American cuisine — versatile and affordable
Chickpeas
The most versatile legume — high protein, high fibre, extremely filling
Edamame
Young soybeans that are a complete plant protein — 11g protein per 100g
Nuts & Seeds
Almonds, walnuts, chia seeds, and more
Almonds
Calorie-dense but nutrient-packed — nature's most balanced snack
Peanut Butter
High-calorie, high-protein — the most popular nut butter in the world
Walnuts
The brain-shaped nut that is best for brain and heart health
Chia Seeds
Tiny seeds with extraordinary fibre, omega-3 and protein density
Peanuts
Budget-friendly high-protein legume with the nutritional profile of a nut
Flaxseeds
Top plant source of omega-3 and lignans — linked to hormone and heart health
Almonds
The nutrient-dense nut — highest vitamin E of any food, with protein and healthy fat
Cashews
Creamy, lower-fat nut with standout zinc and iron for a plant-based diet
Hemp Seeds
Complete plant protein with a perfect 3:1 omega-6 to omega-3 ratio
Fats & Oils
Healthy fats, cooking oils, and avocado
Avocado
Healthy monounsaturated fats plus 20 vitamins — the unique fruit
Olive Oil
The cornerstone of the Mediterranean diet — heart-healthy monounsaturated fat
Avocado
The fatty fruit packed with heart-healthy monounsaturated fat and potassium
Coconut Oil
Rich in MCTs — the medium-chain fats metabolised differently from other dietary fats
Butter
Dairy fat rich in fat-soluble vitamins — understanding the saturated fat debate
Supplements
Protein powder, creatine, and common supplements
Whey Protein
The most studied sports supplement — fast-absorbing protein for muscle growth
Creatine Monohydrate
The most evidence-backed sports supplement for strength and muscle gain
Whey Protein
The fastest-absorbing protein — highest leucine content of any protein source
Know your numbers — hit your goals
Use our free calculators to turn nutrition knowledge into a personalised plan.