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) |
Food List: Your Sortable Nutritional Database
The ultimate overview of the best foods for muscle growth, fat loss, and daily meal prep. Our calorie table and protein table allow you to sort foods by their specific macronutrients.
Whether you are looking for low-calorie options or high-protein sources, this list is the perfect companion for your fitness journey.
Nutritional Values at a Glance
All values refer to 100g of raw product. Use the filters to find exactly what you need for your meal prep.
Frequently Asked Questions
Are the values for raw or cooked?
All values in the food list refer to 100g of the raw product. Weight changes during cooking, but total calories remain the same.
How do I find high-protein foods?
Sort the table by the protein column. Foods like chicken breast, tuna, and lentils are top protein sources.
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.
How accurate is the calorie table?
Nutrition values are based on scientific databases (USDA). We update the list regularly for maximum accuracy.
Can I filter the list by category?
Yes! Use the filter buttons above the table to show only meat, legumes, grains, or vegetables.