Just 256 Recipes

Nutritional Information

Values are approximate and vary with preparation, serving size, ripeness, growing conditions, and brand. Check product labels or use a food scale when you need precise numbers.

Protein Sources

Food Serving Calories Protein Total Fat Sat. Fat Carbs Fiber Sugar
Chicken breast, skinless, cooked 3.5 oz (100 g) 165 31 g 3.6 g 1 g 0 g 0 g 0 g
Salmon, cooked 3.5 oz (100 g) 206 22 g 13.4 g 2.1 g 0 g 0 g 0 g
Ground beef, 85% lean, cooked 3.5 oz (100 g) 250 26 g 17.5 g 6.8 g 0 g 0 g 0 g
Tofu, firm 3.5 oz (100 g) 145 17 g 9 g 1.3 g 3 g 2 g 0 g
Lentils, cooked 3.5 oz (100 g) 116 9 g 0.4 g 0.1 g 20 g 7.9 g 1.8 g
Egg, large, cooked 1 egg 72 6 g 5 g 1.6 g 0.6 g 0 g 0.6 g
Greek yogurt, plain, non-fat 6 oz (170 g) 100 17 g 0 g 0 g 6 g 0 g 6 g
Black beans, cooked 3.5 oz (100 g) 132 8.9 g 0.5 g 0.1 g 23.7 g 8.7 g 0 g
Almonds, dry-roasted 1 oz (28 g), about 23 almonds 160 6 g 14 g 1 g 6 g 3.5 g 1 g
Quinoa, cooked 3.5 oz (100 g) 120 4.1 g 1.9 g 0.2 g 21 g 2.8 g 0.9 g

Salmon also provides about 2,260 mg of omega-3 fatty acids per 3.5 oz.

Carbohydrate Sources

All values per 100 grams.

Food Calories Carbs Fiber Sugars Protein
Rice, white, cooked 130 28.7 g 0.4 g 0.1 g 2.7 g
Pasta, enriched, cooked 131 25.0 g 1.3 g 0.8 g 4.3 g
Potatoes, baked, with skin 93 21.0 g 2.2 g 1.0 g 2.0 g
Sweet potatoes, baked 90 20.7 g 3.3 g 4.2 g 2.0 g
Oats, rolled, dry 389 66.3 g 10.6 g 0.9 g 16.9 g
Quinoa, cooked 120 21.3 g 2.8 g 0.9 g 4.1 g
Whole wheat bread 247 48.0 g 8.0 g 4.0 g 8.0 g
Bananas 89 22.0 g 2.6 g 12.2 g 1.1 g
Apples, with skin 52 14.0 g 2.4 g 9.0 g 0.3 g
Lentils, cooked 116 20.1 g 7.9 g 1.8 g 9.0 g

Sugar Sources

Fruits and vegetables. Percent Daily Values (DV) use the older FDA reference amounts.

Fruits

Food Serving Calories Carbs Fiber Vitamins and Minerals
Apples 1 medium 95 25 g 4 g Vitamin C 14% DV, Vitamin A 1% DV, Potassium 6% DV
Bananas 1 medium 105 27 g 3 g Vitamin C 17% DV, Vitamin B6 22% DV, Potassium 12% DV
Strawberries 1 cup, sliced 53 13 g 3 g Vitamin C 136% DV, Folate 9% DV, Manganese 29% DV
Oranges 1 medium 62 15 g 3 g Vitamin C 116% DV, Vitamin A 2% DV, Potassium 7% DV
Grapes 1 cup 104 27 g 1 g Vitamin C 8% DV, Vitamin K 22% DV, contains resveratrol (a beneficial compound)

Vegetables

Food Serving Calories Carbs Fiber Vitamins and Minerals
Broccoli 1 cup, chopped, cooked 55 11 g 3 g Vitamin C 135% DV, Vitamin K 116% DV, Vitamin A 11% DV
Carrots 1 medium 25 6 g 2 g Vitamin A 203% DV, Vitamin K 6% DV, Potassium 7% DV
Spinach 1 cup, cooked 41 7 g 4 g Vitamin A 377% DV, Vitamin K 1,110% DV, Folate 49% DV
Bell peppers, red 1 medium 37 9 g 3 g Vitamin C 253% DV, Vitamin A 93% DV, Vitamin B6 16% DV
Tomatoes 1 medium 22 5 g 1.5 g Vitamin C 28% DV, Vitamin A 20% DV, contains lycopene (a beneficial antioxidant)