Food List – Nutrition at a Glance
Sortable table of all foods with calories, protein, carbs, fat, and cooking factors. Click any column header to sort.
| Food | kcal/100g | Protein (g) ↓ | Carbs (g) | Fat (g) | Cook Factor |
|---|---|---|---|---|---|
| SeitanOther | 370 | 75 | 14 | 2 | ×0.90(lighter) |
| Chicken BreastMeat & Fish | 165 | 31 | 0 | 3.6 | ×0.65(lighter) |
| Beef FilletMeat & Fish | 188 | 27 | 0 | 9 | ×0.70(lighter) |
| Ground BeefMeat & Fish | 250 | 26 | 0 | 15 | ×0.75(lighter) |
| Tuna (Canned)Other | 116 | 26 | 0 | 1 | ×1.00 |
| LentilsLegumes | 353 | 25 | 60 | 1 | ×2.80(heavier) |
| Peanut ButterOther | 588 | 25 | 20 | 50 | ×1.00 |
| Chicken ThighMeat & Fish | 177 | 24 | 0 | 8.5 | ×0.70(lighter) |
| Turkey BreastMeat & Fish | 104 | 24 | 0 | 1 | ×0.65(lighter) |
| ShrimpMeat & Fish | 99 | 24 | 0 | 0.3 | ×0.75(lighter) |
| Red LentilsLegumes | 358 | 24 | 63 | 2 | ×2.50(heavier) |
| Kidney BeansLegumes | 333 | 24 | 60 | 1 | ×2.80(heavier) |
| White BeansLegumes | 333 | 23 | 60 | 0.9 | ×2.80(heavier) |
| Lean BeefMeat & Fish | 130 | 22 | 0 | 4.5 | ×0.70(lighter) |
| Pork TenderloinMeat & Fish | 109 | 22 | 0 | 2 | ×0.75(lighter) |
| Black BeansLegumes | 341 | 21 | 62 | 1.4 | ×2.50(heavier) |
| Pork CutletMeat & Fish | 143 | 20 | 0 | 7 | ×0.80(lighter) |
| SalmonMeat & Fish | 208 | 20 | 0 | 13 | ×0.75(lighter) |
| TempehOther | 192 | 20 | 8 | 11 | ×0.95(lighter) |
| ChickpeasLegumes | 364 | 19 | 61 | 6 | ×2.60(heavier) |
| CodMeat & Fish | 82 | 18 | 0 | 0.7 | ×0.80(lighter) |
| OatsGrains | 389 | 17 | 66 | 7 | ×4.00(heavier) |
| Spelt PastaGrains | 357 | 15 | 72 | 2.5 | ×2.50(heavier) |
| QuinoaGrains | 368 | 14 | 64 | 6 | ×3.00(heavier) |
| AmaranthGrains | 371 | 14 | 66 | 7 | ×2.50(heavier) |
| PastaGrains | 371 | 13 | 75 | 2 | ×2.50(heavier) |
| CouscousGrains | 376 | 13 | 77 | 0.6 | ×2.50(heavier) |
| BuckwheatGrains | 343 | 13 | 72 | 3.4 | ×2.50(heavier) |
| EggsOther | 155 | 13 | 1 | 11 | ×0.85(lighter) |
| BulgurGrains | 342 | 12 | 76 | 1.3 | ×2.50(heavier) |
| EdamameLegumes | 122 | 11 | 9 | 5 | ×1.00 |
| MilletGrains | 378 | 11 | 73 | 4.2 | ×3.00(heavier) |
| Cottage CheeseOther | 98 | 11 | 3 | 4.3 | ×1.00 |
| SkyrOther | 63 | 11 | 4 | 0.2 | ×1.00 |
| Greek YogurtOther | 97 | 9 | 3 | 5 | ×1.00 |
| Brown RiceGrains | 362 | 8 | 76 | 2.7 | ×2.50(heavier) |
| TofuOther | 76 | 8 | 2 | 4.8 | ×0.95(lighter) |
| White RiceGrains | 365 | 7 | 80 | 0.5 | ×2.50(heavier) |
| Green PeasLegumes | 81 | 5 | 14 | 0.4 | ×1.00 |
| KaleVegetables | 49 | 4.3 | 9 | 0.9 | ×0.60(lighter) |
| BroccoliVegetables | 34 | 3 | 7 | 0.4 | ×0.90(lighter) |
| SpinachVegetables | 23 | 3 | 4 | 0.4 | ×0.25(lighter) |
| MushroomsVegetables | 22 | 3 | 3 | 0.3 | ×0.65(lighter) |
| AsparagusVegetables | 20 | 2.2 | 4 | 0.1 | ×0.90(lighter) |
| Sweet PotatoVegetables | 86 | 2 | 20 | 0.1 | ×1.00 |
| PotatoesVegetables | 77 | 2 | 17 | 0.1 | ×1.00 |
| CauliflowerVegetables | 25 | 2 | 5 | 0.3 | ×0.90(lighter) |
| Green BeansVegetables | 31 | 1.8 | 7 | 0.1 | ×0.90(lighter) |
| ZucchiniVegetables | 17 | 1.2 | 3 | 0.3 | ×0.85(lighter) |
| Bell PepperVegetables | 31 | 1 | 6 | 0.3 | ×0.85(lighter) |
| PumpkinVegetables | 26 | 1 | 7 | 0.1 | ×0.85(lighter) |
| CarrotsVegetables | 41 | 0.9 | 10 | 0.2 | ×0.90(lighter) |
How to read the table
All nutrition values refer to 100g of raw food. The cooking factor shows how weight changes during cooking:
- Factor < 1.0: Food becomes lighter (e.g. meat loses water)
- Factor > 1.0: Food becomes heavier (e.g. rice absorbs water)
- Factor = 1.0: Weight barely changes
Tip: Sort by protein to find high-protein foods at a glance – ideal for muscle building and meal prep!
Frequently Asked Questions
What do the nutrition values refer to?
All values refer to 100g of raw food. Weight changes during cooking, but the total calories remain the same.
What does the cooking factor mean?
The cooking factor shows how weight changes during cooking. A factor of 2.5 means 100g raw becomes 250g cooked (e.g. rice). A factor of 0.65 means 100g raw becomes 65g cooked (e.g. chicken).
Which foods have the most protein?
Sort the table by the protein column. Chicken breast (31g), tuna (26g), ground beef (26g), and lentils (25g) are the highest-protein foods in our list.
How do I find low-calorie foods?
Sort the table by calories (ascending). Vegetables like spinach (23 kcal), broccoli (34 kcal), and potatoes (77 kcal) are particularly low in calories.
Can I filter the list by category?
Yes! Use the filter buttons above the table to show only meat, legumes, grains, vegetables, or other foods.