Food calories and macros
Calorie and macro breakdowns for 20 common foods. Each page covers calories per typical serving, protein-carbs-fat split, fiber, and how the food fits into weight-loss, muscle-gain, and low-carb plans.
Proteins
Eggs Calories and Macros — Nutrition Facts per 1 large (50g)
Eggs: 72 cal, 6.3g protein, 0.4g carbs, 4.8g fat per 1 large (50g). Full nutrition breakdown, how eggs fits common goals, and the fastest way to track it.
Salmon Calories and Macros — Nutrition Facts per 100g (cooked)
Salmon: 208 cal, 22g protein, 0g carbs, 13g fat per 100g (cooked). Full nutrition breakdown, how salmon fits common goals, and the fastest way to track it.
Lean Ground Beef (93/7) Calories and Macros — Nutrition Facts per 100g (cooked)
Lean Ground Beef (93/7): 182 cal, 25g protein, 0g carbs, 8.5g fat per 100g (cooked). Full nutrition breakdown, how lean ground beef (93/7) fits common goals, and the fastest way to track it.
Tuna Calories and Macros — Nutrition Facts per 100g (canned in water)
Tuna: 116 cal, 26g protein, 0g carbs, 0.8g fat per 100g (canned in water). Full nutrition breakdown, how tuna fits common goals, and the fastest way to track it.
Grains & Starches
White Rice (cooked) Calories and Macros — Nutrition Facts per 1 cup (158g)
White Rice (cooked): 205 cal, 4.3g protein, 45g carbs, 0.4g fat per 1 cup (158g). Full nutrition breakdown, how white rice (cooked) fits common goals, and the fastest way to track it.
Brown Rice (cooked) Calories and Macros — Nutrition Facts per 1 cup (195g)
Brown Rice (cooked): 216 cal, 5g protein, 45g carbs, 1.8g fat per 1 cup (195g). Full nutrition breakdown, how brown rice (cooked) fits common goals, and the fastest way to track it.
Oats (rolled, dry) Calories and Macros — Nutrition Facts per 40g (½ cup dry)
Oats (rolled, dry): 152 cal, 5.3g protein, 27g carbs, 2.7g fat per 40g (½ cup dry). Full nutrition breakdown, how oats (rolled, dry) fits common goals, and the fastest way to track it.
Quinoa (cooked) Calories and Macros — Nutrition Facts per 1 cup (185g)
Quinoa (cooked): 222 cal, 8g protein, 39g carbs, 3.6g fat per 1 cup (185g). Full nutrition breakdown, how quinoa (cooked) fits common goals, and the fastest way to track it.
Dairy
Greek Yogurt (nonfat) Calories and Macros — Nutrition Facts per 170g (single cup)
Greek Yogurt (nonfat): 100 cal, 17g protein, 6g carbs, 0.7g fat per 170g (single cup). Full nutrition breakdown, how greek yogurt (nonfat) fits common goals, and the fastest way to track it.
Cottage Cheese (low-fat) Calories and Macros — Nutrition Facts per 100g
Cottage Cheese (low-fat): 84 cal, 11g protein, 4.3g carbs, 2.3g fat per 100g. Full nutrition breakdown, how cottage cheese (low-fat) fits common goals, and the fastest way to track it.
Fruits
Banana Calories and Macros — Nutrition Facts per 1 medium (118g)
Banana: 105 cal, 1.3g protein, 27g carbs, 0.4g fat per 1 medium (118g). Full nutrition breakdown, how banana fits common goals, and the fastest way to track it.
Apple Calories and Macros — Nutrition Facts per 1 medium (182g)
Apple: 95 cal, 0.5g protein, 25g carbs, 0.3g fat per 1 medium (182g). Full nutrition breakdown, how apple fits common goals, and the fastest way to track it.
Vegetables
Sweet Potato Calories and Macros — Nutrition Facts per 1 medium (130g, baked)
Sweet Potato: 112 cal, 2g protein, 26g carbs, 0.1g fat per 1 medium (130g, baked). Full nutrition breakdown, how sweet potato fits common goals, and the fastest way to track it.
Broccoli Calories and Macros — Nutrition Facts per 100g (steamed)
Broccoli: 35 cal, 2.4g protein, 7.2g carbs, 0.4g fat per 100g (steamed). Full nutrition breakdown, how broccoli fits common goals, and the fastest way to track it.
Fats & Nuts
Avocado Calories and Macros — Nutrition Facts per ½ medium (100g)
Avocado: 160 cal, 2g protein, 8.5g carbs, 14.7g fat per ½ medium (100g). Full nutrition breakdown, how avocado fits common goals, and the fastest way to track it.
Almonds Calories and Macros — Nutrition Facts per 28g (about 23 nuts)
Almonds: 164 cal, 6g protein, 6g carbs, 14g fat per 28g (about 23 nuts). Full nutrition breakdown, how almonds fits common goals, and the fastest way to track it.
Peanut Butter Calories and Macros — Nutrition Facts per 2 tbsp (32g)
Peanut Butter: 190 cal, 7g protein, 7g carbs, 16g fat per 2 tbsp (32g). Full nutrition breakdown, how peanut butter fits common goals, and the fastest way to track it.
Olive Oil Calories and Macros — Nutrition Facts per 1 tbsp (13.5g)
Olive Oil: 119 cal, 0g protein, 0g carbs, 13.5g fat per 1 tbsp (13.5g). Full nutrition breakdown, how olive oil fits common goals, and the fastest way to track it.