USDA FDC 173709
Canned Light Tuna in Water
86 calories and 19.4 g protein per 100 g.
View nutrition →Source-linked food reference library
Food nutrition by preparation and serving
Find calories, protein, carbohydrates and fat using a specific USDA record. Match the preparation and edible gram weight before comparing foods or logging a meal.
Meat, poultry and seafood
Compare edible meat and fish weights, matching the cut, skin, cooking method and any drained liquid.
USDA FDC 175139
Canned Sardines in Oil, Drained
208 calories and 24.6 g protein per 100 g.
View nutrition →USDA FDC 171793
Cooked 90% Lean Ground Beef
204 calories and 25.2 g protein per 100 g.
View nutrition →USDA FDC 171956
Cooked Atlantic Cod
105 calories and 22.8 g protein per 100 g.
View nutrition →USDA FDC 175168
Cooked Atlantic Salmon
206 calories and 22.1 g protein per 100 g.
View nutrition →USDA FDC 171971
Cooked Shrimp, Moist Heat
119 calories and 22.8 g protein per 100 g.
View nutrition →USDA FDC 175177
Cooked Tilapia
128 calories and 26.2 g protein per 100 g.
View nutrition →USDA FDC 171477
Roasted Chicken Breast
165 calories and 31.0 g protein per 100 g.
View nutrition →USDA FDC 168250
Roasted Lean Pork Tenderloin
143 calories and 26.2 g protein per 100 g.
View nutrition →USDA FDC 172388
Roasted Skinless Chicken Thigh
179 calories and 24.8 g protein per 100 g.
View nutrition →USDA FDC 171496
Roasted Turkey Breast
147 calories and 30.1 g protein per 100 g.
View nutrition →Fruit
Compare edible fruit portions. Fresh, dried, juiced and syrup-packed fruit are different food descriptions.
USDA FDC 171688
Apple with Skin
52 calories and 0.3 g protein per 100 g.
View nutrition →USDA FDC 171705
Avocado
160 calories and 2.0 g protein per 100 g.
View nutrition →USDA FDC 173944
Banana
89 calories and 1.1 g protein per 100 g.
View nutrition →USDA FDC 171711
Raw Blueberries
57 calories and 0.7 g protein per 100 g.
View nutrition →USDA FDC 168153
Raw Green Kiwifruit
61 calories and 1.1 g protein per 100 g.
View nutrition →USDA FDC 169910
Raw Mango
60 calories and 0.8 g protein per 100 g.
View nutrition →USDA FDC 169097
Raw Orange
47 calories and 0.9 g protein per 100 g.
View nutrition →USDA FDC 169118
Raw Pear
57 calories and 0.4 g protein per 100 g.
View nutrition →USDA FDC 169124
Raw Pineapple
50 calories and 0.5 g protein per 100 g.
View nutrition →USDA FDC 167755
Raw Raspberries
52 calories and 1.2 g protein per 100 g.
View nutrition →USDA FDC 174683
Raw Red or Green Grapes
69 calories and 0.7 g protein per 100 g.
View nutrition →USDA FDC 167765
Raw Watermelon
30 calories and 0.6 g protein per 100 g.
View nutrition →USDA FDC 169928
Raw Yellow Peach
39 calories and 0.9 g protein per 100 g.
View nutrition →USDA FDC 167762
Strawberries
32 calories and 0.7 g protein per 100 g.
View nutrition →Vegetables
Match raw or cooked preparation and edible weight; additions such as oil and sauces belong to the recipe.
USDA FDC 170093
Baked Potato with Skin
93 calories and 2.5 g protein per 100 g.
View nutrition →USDA FDC 168483
Baked Sweet Potato
90 calories and 2.0 g protein per 100 g.
View nutrition →USDA FDC 169967
Cooked Broccoli
35 calories and 2.4 g protein per 100 g.
View nutrition →USDA FDC 168389
Raw Asparagus
20 calories and 2.2 g protein per 100 g.
View nutrition →USDA FDC 170393
Raw Carrot
41 calories and 0.9 g protein per 100 g.
View nutrition →USDA FDC 169986
Raw Cauliflower
25 calories and 1.9 g protein per 100 g.
View nutrition →USDA FDC 168409
Raw Cucumber with Peel
15 calories and 0.7 g protein per 100 g.
View nutrition →USDA FDC 170000
Raw Onion
40 calories and 1.1 g protein per 100 g.
View nutrition →USDA FDC 170108
Raw Red Bell Pepper
26 calories and 1.0 g protein per 100 g.
View nutrition →USDA FDC 170457
Raw Red Tomato
18 calories and 0.9 g protein per 100 g.
View nutrition →USDA FDC 169247
Raw Romaine Lettuce
17 calories and 1.2 g protein per 100 g.
View nutrition →USDA FDC 168462
Raw Spinach
23 calories and 2.9 g protein per 100 g.
View nutrition →USDA FDC 169251
Raw White Mushroom
22 calories and 3.1 g protein per 100 g.
View nutrition →USDA FDC 169291
Raw Zucchini with Skin
17 calories and 1.2 g protein per 100 g.
View nutrition →Rice, grains and pasta
Distinguish dry and cooked weights. Water absorption and the selected household measure change portion comparisons.
USDA FDC 169704
Cooked Brown Rice
123 calories and 2.7 g protein per 100 g.
View nutrition →USDA FDC 169700
Cooked Couscous
112 calories and 3.8 g protein per 100 g.
View nutrition →USDA FDC 169737
Cooked Enriched Pasta, No Added Salt
158 calories and 5.8 g protein per 100 g.
View nutrition →USDA FDC 170285
Cooked Pearled Barley
123 calories and 2.3 g protein per 100 g.
View nutrition →USDA FDC 168917
Cooked Quinoa
120 calories and 4.4 g protein per 100 g.
View nutrition →USDA FDC 168878
Cooked White Rice
130 calories and 2.7 g protein per 100 g.
View nutrition →Dairy and eggs
Match milkfat, cheese type and egg preparation rather than assuming every product has the same composition.
USDA FDC 172182
2% Cottage Cheese
81 calories and 10.4 g protein per 100 g.
View nutrition →USDA FDC 173414
Cheddar Cheese
403 calories and 22.9 g protein per 100 g.
View nutrition →USDA FDC 173424
Hard-Boiled Egg
155 calories and 12.6 g protein per 100 g.
View nutrition →USDA FDC 330137
Plain Nonfat Greek Yogurt
61 calories and 10.3 g protein per 100 g.
View nutrition →USDA FDC 171287
Raw Whole Egg
143 calories and 12.6 g protein per 100 g.
View nutrition →USDA FDC 171265
Whole Milk, 3.25% Milkfat
61 calories and 3.1 g protein per 100 g.
View nutrition →USDA FDC 170845
Whole-Milk Mozzarella
299 calories and 22.2 g protein per 100 g.
View nutrition →Nuts, seeds and legumes
Distinguish edible kernels, dry seeds and cooked beans; shells, soaking liquid and added ingredients change the comparison.
USDA FDC 170567
Almonds
579 calories and 21.2 g protein per 100 g.
View nutrition →USDA FDC 173735
Boiled Black Beans, No Added Salt
132 calories and 8.9 g protein per 100 g.
View nutrition →USDA FDC 173757
Boiled Chickpeas, No Added Salt
164 calories and 8.9 g protein per 100 g.
View nutrition →USDA FDC 173740
Boiled Kidney Beans, No Added Salt
127 calories and 8.7 g protein per 100 g.
View nutrition →USDA FDC 172421
Boiled Lentils, No Added Salt
116 calories and 9.0 g protein per 100 g.
View nutrition →USDA FDC 170554
Dried Chia Seeds
486 calories and 16.5 g protein per 100 g.
View nutrition →USDA FDC 170556
Dried Pumpkin and Squash Seed Kernels
559 calories and 30.2 g protein per 100 g.
View nutrition →USDA FDC 170187
English Walnuts
654 calories and 15.2 g protein per 100 g.
View nutrition →USDA FDC 172475
Firm Tofu, Calcium Sulfate
144 calories and 17.3 g protein per 100 g.
View nutrition →USDA FDC 168411
Prepared Edamame
121 calories and 11.9 g protein per 100 g.
View nutrition →USDA FDC 170162
Raw Cashews
553 calories and 18.2 g protein per 100 g.
View nutrition →USDA FDC 172470
Smooth Peanut Butter
598 calories and 22.2 g protein per 100 g.
View nutrition →Bread and breakfast foods
Use slice or dry-grain weights from the specific record, and count spreads or cooking liquids separately.
Snacks and prepared foods
Recipes and brands vary. Use these reference records to compare portions, then check a package or recipe when available.
Why food descriptions matter
Raw, cooked, drained, salted, skin-on, and branded foods are not interchangeable. Values describe the selected USDA record and are not a laboratory analysis of your serving.
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