25 guides

Food Nutrition Facts and Macro Guides

USDA-grounded calories, macros, micronutrients, health benefits, serving sizes, and FAQs for individual foods.

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  1. / almonds nutrition facts

    Almond Nutrition Facts: Calories, Vitamin E, and Weight Loss Evidence

    One ounce of almonds (23 nuts) provides 164 calories, 14g fat (mostly monounsaturated), 6g protein, 6g carbs with 3.5g fiber, and 7.3mg vitamin E (49% DV). USDA data, clinical research, and why raw almonds beat roasted for antioxidants.
  2. / asparagus nutrition facts

    Asparagus Nutrition Facts: Calories, Fiber, Folate, and Cooking Tips

    One cup of cooked asparagus has about 40 calories, 4g protein, 7g carbs, 4g fiber, and a high folate content. See the nutrition table and best ways to cook it.
  3. / avocado nutrition facts

    Avocado Nutrition Facts: Calories, Macros, and Health Benefits (USDA Data)

    A medium avocado has 240 calories, 22g of fat (mostly monounsaturated), 3g of protein, and 12g of carbs (10g fiber). Full USDA nutrition breakdown, health benefits, daily-intake guidance, and the most-asked questions answered.
  4. / banana nutrition facts

    Banana Nutrition Facts: Calories, Carbs, Potassium, and Workout Uses

    A medium banana has about 105 calories, 27g carbs, 3g fiber, and 422mg potassium. Here is when bananas help, when to portion them, and how ripeness changes tracking.
  5. / blueberries nutrition facts

    Blueberry Nutrition Facts: Calories, Anthocyanins, and Brain Health

    One cup of blueberries (148g) contains 84 calories, 21g carbs, 3.6g fiber, and up to 260mg of anthocyanins. Full USDA nutrition data, antioxidant science, glycemic index, and fresh vs. frozen comparison.
  6. / broccoli nutrition facts

    Broccoli Nutrition Facts: Calories, Vitamin C, Vitamin K, and Sulforaphane

    One cup of raw broccoli (91g) has just 34 calories, 89.2mg of vitamin C (99% DV), and 102µg of vitamin K (85% DV). Learn how cooking method affects sulforaphane and when raw broccoli provides the most protective compounds.
  7. / brown rice nutrition facts

    Brown Rice Nutrition Facts: Calories, Fiber, and Whole-Grain Benefits

    One cup of cooked brown rice has about 216 calories, 5g protein, 45g carbs, 3.5g fiber, and useful magnesium and manganese. See the full nutrition table, benefits, and serving guidance.
  8. / chia seeds nutrition facts

    Chia Seeds Nutrition Facts: Calories, Omega-3 ALA, and Fiber (USDA Data)

    One ounce of chia seeds delivers 138 calories, 5g plant-based omega-3 ALA, 10g fiber, and 5g protein. Full USDA breakdown, gel-forming capacity, soaking science, and when chia seeds fit your diet.
  9. / chickpeas nutrition facts

    Chickpeas Nutrition Facts: Calories, Protein, and Fiber (USDA Data)

    One cup cooked chickpeas has 269 calories, 14.5g protein, 45g carbs (12g fiber), and 1.2g fat. Complete nutrition breakdown, plant-based protein benefits, canned vs dry comparison, and how chickpeas fit into healthy diets.
  10. / cottage cheese nutrition facts

    Cottage Cheese Nutrition Facts: Protein, Calories, Sodium, and Best Uses

    One cup of low-fat cottage cheese has about 180 calories, 24g protein, 10g carbs, 5g fat, and often 600-800mg sodium. Learn when it is a smart high-protein choice.
  11. / dark chocolate nutrition facts

    Dark Chocolate Nutrition Facts: Calories, Cocoa, Iron, and Sugar

    One ounce of 70-85% dark chocolate has about 170 calories, 12g fat, 13g carbs, 3g fiber, and meaningful iron and magnesium. Here is how to enjoy it without overshooting calories.
  12. / edamame nutrition facts

    Edamame Nutrition Facts: Complete Plant Protein, Fiber, and Calories

    One cup of cooked shelled edamame has about 188 calories, 18g protein, 14g carbs, 8g fiber, and 8g fat. Learn why edamame is one of the strongest plant-protein snacks.
  13. / eggs nutrition facts

    Egg Nutrition Facts: Complete Protein, Choline, and the Cholesterol Update

    One large egg (50g) has 78 calories, 6.3g of complete protein (PDCAAS 1.0), 147mg of choline (27% DV), and 186mg of cholesterol. Full USDA breakdown, why the cholesterol myth is outdated, whole egg vs. egg white comparison, and science-backed daily intake guidance.
  14. / greek yogurt nutrition facts

    Greek Yogurt Nutrition Facts: High Protein, Calcium, Probiotics

    Plain nonfat Greek yogurt: 59 kcal, 10.2g protein, 3.2g sugar per 100g. A 7 oz cup delivers 130 kcal and 22g protein — 2–3x regular yogurt. Plus calcium, B12, probiotics, and live cultures.
  15. / hummus nutrition facts

    Hummus Nutrition Facts: Calories, Protein, Fiber, and Healthy Pairings

    Two tablespoons of hummus have about 70 calories, 2g protein, 5g carbs, 1-2g fiber, and 5g fat. See how hummus fits snacks, Mediterranean meals, and weight-loss plates.
  16. / kale nutrition facts

    Kale Nutrition Facts: Calories, Vitamin K, and Health Benefits

    Raw kale has 35 calories per 100g, 700+% DV of vitamin K, and powerful antioxidants like lutein and quercetin. Full USDA breakdown, raw vs cooked comparison, and answers to the most-asked questions.
  17. / lentils nutrition facts

    Lentils Nutrition Facts: Calories, Protein, Fiber & Iron (USDA Data)

    One cooked cup of lentils has 230 calories, 18g protein, 40g carbs (16g fiber), 3.3mg iron, and 181µg folate (45% DV). Full USDA breakdown, plant protein benefits, and the most-asked questions answered.
  18. / oats nutrition facts

    Oats Nutrition Facts: Beta-Glucan, Cholesterol, and Calorie Breakdown

    Dry rolled oats: 379 kcal per 100g, 13.2g protein, 10.1g beta-glucan fiber. Steel cut vs instant, FDA health claim, LDL cholesterol research, and when oats fit your diet.
  19. / peanut butter nutrition facts

    Peanut Butter Nutrition Facts: Calories, Protein, Fat, and Portion Size

    Two tablespoons of peanut butter have about 190 calories, 7g protein, 16g fat, 7g carbs, and 2g fiber. Learn why it is nutritious but easy to overeat.
  20. / quinoa nutrition facts

    Quinoa Nutrition Facts: Calories, Complete Protein, and Why It Matters (USDA Data)

    Cooked quinoa has 120 calories, 4.4g complete protein, 21g carbs, and 2.8g fiber per 100g. Full USDA breakdown, amino acid profile, glycemic index, mineral density, and how it compares to rice, oats, and lentils.
  21. / salmon nutrition facts

    Salmon Nutrition Facts: Calories, Omega-3, Protein, and Vitamin D

    100g of cooked Atlantic salmon contains 206 calories, 22g protein, 2.3g omega-3 (EPA+DHA), and 570 IU vitamin D. Full USDA data, wild vs. farmed comparison, cardiovascular benefits, and weekly intake guidance.
  22. / spinach nutrition facts

    Spinach Nutrition Facts: Calories, Iron (and the Myth), Vitamin K

    100g raw spinach has 23 calories, 2.7mg iron, but only 2-13% absorption due to oxalates. Packed with 483µg vitamin K (402% DV), lutein, and folate—here's how to maximize benefits.
  23. / sweet potato nutrition facts

    Sweet Potato Nutrition Facts: Calories, Beta-Carotene, Fiber (USDA Data)

    A medium baked sweet potato has 103 calories, 2.1g protein, 23.6g carbs, 3.9g fiber, and 961 µg vitamin A (107% DV). Full USDA nutrition breakdown, glycemic comparison to white potato, baked vs boiled, and evidence-based serving guidance.
  24. / tofu nutrition facts

    Tofu Nutrition Facts: Calories, Complete Protein, and Isoflavones

    Firm tofu has 144 calories per 100g, 17.3g complete plant protein (contains all 9 amino acids), 683mg calcium (53% DV), and 25-50mg isoflavones. USDA data and research on firmness types, calcium-set vs nigari.
  25. / walnuts nutrition facts

    Walnut Nutrition Facts: Omega-3 ALA, Brain Health, and Antioxidants

    One ounce of walnuts has 185 calories, 18.5g fat (2.5g ALA omega-3), 4.3g protein, and 1.9g fiber. USDA nutrition data, brain health research, and raw vs. roasted comparison.