Food Calories & Nutrition Directory

Apples are one of the world's most widely consumed fruits and a cornerstone of healthy eating across cultures. A medium apple (182g) provides 95 calories, 4.4g of dietary fiber, and a broad spectrum of polyphenol antioxidants — all for virtually zero fat and minimal protein. Their impressive nutrient density per calorie makes them a go-to food for weight management. The star compounds in apples are their polyphenols: quercetin (concentrated in the skin), catechin, and chlorogenic acid. These antioxidants neutralize free radicals and support endothelial function. Apple fiber is primarily pectin, a soluble prebiotic fiber that forms a gentle gel in the gut, slowing carbohydrate absorption and feeding beneficial gut flora.

Avocados stand out as a unique fruit loaded with healthy monounsaturated fats rather than carbohydrates. Half an avocado supplies 114 calories, 4.6g of fiber, and rich monounsaturated oleic acid. Whether sliced onto salads, mashed for guacamole, or spread over whole-grain toast, avocados provide creamy satiety and essential micronutrients.

Bananas are nature's convenient energy bar — portable, affordable, and packed with essential minerals. A medium banana provides 105 calories along with 422mg of potassium and a solid dose of vitamin B6. Their blend of natural fructose, glucose, and dietary fiber offers sustained physical energy without heavy digestive strain, making them a favorite pre-workout choice for runners and athletes.

Blueberries are recognized globally as a nutrient powerhouse. Packed with anthocyanin flavonoids that give them their vibrant color, blueberries help combat oxidative stress and cellular aging. With just 84 calories per full cup, they deliver generous fiber, vitamin K, and manganese while keeping net carb intake moderate.

Sweet cherries are stone fruits with natural sugars, fiber, potassium, and colorful polyphenols. One cup without pits (154g) provides about 97 calories, 24.7g of carbohydrate, and 3.2g of fiber. Their deep red varieties contain anthocyanin pigments. Fresh cherries are distinct nutritionally from dried cherries or cherry juice, which are more concentrated in carbohydrate per serving.

High-quality dark chocolate (70%+ cocoa) is a antioxidant-rich treat. A 1 oz serving delivers 170 calories, 3.1g of fiber, and rich cocoa flavanols that promote cardiovascular health. Enjoyed in moderation, it offers mineral benefits and antioxidant protection without high sugar spikes.

Grapes are bite-sized fruits that provide hydration, natural carbohydrate, vitamin K, copper, and polyphenols. One cup (151g) provides about 104 calories and 27.3g of carbohydrate. Red and purple grape skins contain more visible anthocyanin pigments, while all common table grapes can be part of a balanced diet. Their relatively low fiber-to-carbohydrate ratio makes portion awareness useful.

Green kiwi is a nutrient-dense fruit known for vitamin C, fiber, vitamin K, and potassium. One medium kiwifruit (69g) provides about 42 calories, 10.1g of carbohydrate, and 2.1g of fiber. Kiwi also contains actinidin, a protein-digesting enzyme, and its tiny edible seeds contribute texture and fiber. It works well on its own, in yogurt, or added to fruit salads shortly before serving.

Mango is a sweet tropical fruit with vitamin C, carotenoids, folate, and copper. One cup of mango pieces (165g) provides about 99 calories, 24.7g of carbohydrate, and 2.6g of fiber. The orange-yellow flesh contains beta-carotene and other polyphenols. Because mango is more carbohydrate-dense than berries or melon, measured portions are useful for people monitoring carbohydrate intake.

Oranges are classic citrus fruits valued for vitamin C, hydration, and fiber. One medium orange (131g) provides about 62 calories, 15.4g of carbohydrate, and 3.1g of fiber. Eating the whole fruit preserves the fibrous membranes and pulp. Oranges also provide folate, potassium, thiamin, and citrus flavonoids, making them a practical snack or addition to salads.

Papaya is a soft tropical fruit rich in vitamin C, folate, carotenoids, and water. One cup of 1-inch pieces (145g) provides about 62 calories, 15.7g of carbohydrate, and 2.5g of fiber. Ripe papaya is sweet and orange-red, while unripe green papaya is commonly cooked. The fruit also contains papain, a protein-digesting enzyme concentrated more strongly in unripe fruit and latex.

Peaches are juicy stone fruits with a low calorie density and moderate fiber. One medium peach (150g) provides about 59 calories, 14.3g of carbohydrate, and 2.3g of fiber. They provide vitamin C, potassium, carotenoids, and small amounts of vitamin E and copper. Fresh or frozen unsweetened peaches are nutritionally preferable to varieties packed in heavy syrup.

Pineapple is a tropical fruit known for its bright flavor, vitamin C, and manganese. One cup of chunks (165g) provides about 83 calories, 21.6g of carbohydrate, and 2.3g of fiber. Fresh pineapple also contains bromelain enzymes. Choosing fresh, frozen unsweetened, or fruit canned in juice avoids the added sugar found in heavy syrup.

Strawberries are a low-calorie berry with a high concentration of vitamin C and polyphenol antioxidants. One cup of halved strawberries (152g) provides about 49 calories, 11.7g of carbohydrate, and 3g of dietary fiber. Their red color comes mainly from anthocyanins. Strawberries also provide manganese, folate, and potassium, making them an easy nutrient-dense addition to yogurt, oatmeal, salads, and smoothies.

Watermelon is a hydrating fruit made up of more than 90% water. One cup of diced watermelon (152g) provides about 46 calories and 11.5g of carbohydrate, with very little fat. Its red flesh contains lycopene, while vitamin C, potassium, and small amounts of magnesium and vitamin B6 contribute to its micronutrient profile. Portion size matters because the fruit is naturally sweet and low in fiber.

Beetroot is a naturally sweet root vegetable with deep red, purple, golden or striped varieties. It may be eaten raw, roasted, boiled, pickled or blended into soups and smoothies. One cup of sliced raw beetroot provides approximately 58 calories, 13 grams of carbohydrate and 3.8 grams of fiber. It is particularly rich in folate and also supplies manganese, potassium, Vitamin C and naturally occurring nitrate compounds.

Broccoli is a nutritional powerhouse in the cruciferous vegetable family. Providing 90% of your daily Vitamin C and 77% of Vitamin K per cup for only 31 calories, it is an essential staple for clean eating. Its rich glucosinolates and sulforaphane content provide strong antioxidant support, while its fiber promotes healthy gut bacteria.

Green cabbage is a crisp cruciferous vegetable commonly used in salads, slaws, stir-fries, soups, curries and fermented foods. It has a mild flavor that becomes sweeter when cooked. One cup of chopped raw green cabbage contains approximately 22 calories, 5.2 grams of carbohydrate and 2.2 grams of fiber. It provides useful amounts of Vitamin K, Vitamin C and folate.

Carrots are naturally sweet root vegetables that may be eaten raw, steamed, boiled, roasted or added to soups and stews. Orange carrots are particularly rich in beta-carotene. A cup provides more than the daily reference value for Vitamin A while remaining relatively low in calories and providing useful dietary fiber.

Cauliflower is a cruciferous vegetable related to broccoli, cabbage and Brussels sprouts. It may be eaten raw, steamed, roasted, mashed or blended into soups and sauces. One cup of chopped raw cauliflower provides approximately 27 calories, 5.3 grams of carbohydrate and 2.1 grams of fiber. It is especially notable for Vitamin C and also supplies folate, Vitamin K and potassium.

One cup of sliced cucumber with peel provides approximately 16 calories, 0.7 grams of protein, 3.8 grams of carbohydrate, 0.1 grams of fat, and 0.5 grams of fiber. It contains about 3.3 grams of net carbohydrate and is composed of roughly 95 percent water. Cucumber nutrition includes modest amounts of vitamin K, vitamin C, potassium, magnesium, manganese, and several trace minerals. It is not as micronutrient-dense as dark leafy or cruciferous vegetables, but it is valuable for hydration, food volume, texture, and dietary variety. Cucumber can improve satiety by increasing the physical volume of salads, sandwiches, wraps, and snack plates for very few calories. Pair it with a protein-rich dip or filling to create a snack that lasts longer than cucumber alone.

Eggplant, also known as brinjal or aubergine, is a soft-fleshed vegetable used in curries, stir-fries, dips, stews, grills and baked dishes. Its skin may be purple, white, green or striped depending on the variety. One cup of cubed raw eggplant provides approximately 20 calories, 4.8 grams of carbohydrate and 2.5 grams of fiber. The final calorie content depends strongly on how much oil is absorbed during cooking.

Garlic is an aromatic member of the Allium family used in cuisines worldwide. Its cloves may be eaten raw or cooked and are commonly added to sauces, curries, soups, stir-fries, marinades and roasted dishes. Three raw cloves provide approximately 13 calories and 3 grams of carbohydrate. Garlic is normally consumed in small amounts, so its main dietary role is flavor, although it also supplies sulfur-containing compounds and small quantities of several micronutrients.

Green beans are the immature pods of the common bean plant. Unlike mature dried beans, they are usually eaten with their pods and contain fewer carbohydrates per serving. They may be steamed, boiled, roasted or stir-fried and provide Vitamin K, Vitamin C, folate and dietary fiber.

White button mushrooms are mild, widely available edible fungi used in salads, soups, sauces, omelets, stir-fries and roasted dishes. Although they are not botanical vegetables, they are commonly grouped with vegetables in food databases and meal planning. One cup of sliced raw button mushrooms provides approximately 15 calories, 2.2 grams of protein and 2.3 grams of carbohydrate. They supply copper, riboflavin, niacin, selenium and potassium.

Onions are aromatic vegetables belonging to the Allium family. They are commonly used as a flavor base in soups, curries, salads, sauces and roasted dishes. They contain quercetin, prebiotic fibers and sulfur-containing compounds. Raw onions have a sharper flavor, while cooking makes them softer and sweeter.

One medium boiled potato with skin provides approximately 145 calories, 3.1 grams of protein, 33.4 grams of carbohydrate, 0.2 grams of fat, and 3 grams of fiber. It contains about 30.4 grams of net carbohydrate, and its glycemic effect can range widely depending on variety, cooking method, temperature, and meal composition. Potato nutrition includes potassium, vitamin C, vitamin B6, copper, magnesium, phosphorus, and several B vitamins. The skin contributes fiber, while deep-frying or adding large amounts of butter, cheese, or cream changes the food's calorie and fat profile substantially. Plain boiled potatoes provide water, volume, and strong satiety, but their high glycemic index makes portion control important for people managing blood glucose. Pair them with lean protein, legumes, and non-starchy vegetables instead of treating potatoes as the entire meal.

Pumpkin is an orange-fleshed winter squash used in soups, curries, stews, roasted dishes and purees. Nutrient values vary among pumpkin and squash varieties, so this entry represents raw pumpkin. One cup of cubed raw pumpkin provides approximately 30 calories and 7.5 grams of carbohydrate. It is especially notable for beta-carotene-derived Vitamin A and also supplies Vitamin C, potassium and Vitamin E.

Bell peppers are sweet, crisp vegetables available in green, yellow, orange and red varieties. Botanically they are fruits, but they are categorized as vegetables in culinary and food-group systems. Red bell peppers are fully ripened and generally contain more Vitamin C and carotenoid pigments than green bell peppers.

Romaine lettuce is a crisp leafy vegetable commonly used in salads, wraps, sandwiches and burgers. It has a mild flavor and a higher micronutrient content than many pale lettuce varieties. Its combination of water, fiber and low caloric density makes it useful for adding volume and freshness to meals.

Spinach is one of the most versatile leafy greens available. At just 7 calories per cup, it offers 121% DV of Vitamin K along with folate, iron, and carotenoids. Whether tossed into salads, blended in green smoothies, or sautéed with garlic and olive oil, spinach offers maximum nutrient density.

Sweet corn is a starchy vegetable harvested while its kernels are soft and fresh. It may be boiled, steamed, grilled, roasted or added to salads, soups and mixed dishes. Fresh sweet corn is categorized as a vegetable, while dried mature corn and products such as cornmeal are generally categorized as grains.

Sweet potato is a starchy root vegetable available in orange, white and purple-fleshed varieties. It may be boiled, steamed, baked, roasted, mashed or added to soups, curries and desserts. One cup of cubed raw sweet potato provides approximately 114 calories, 26.8 grams of carbohydrate and 4 grams of fiber. Orange-fleshed varieties are especially rich in beta-carotene-derived Vitamin A and also provide potassium, Vitamin B6, manganese and copper.

Tomatoes are juicy, mildly acidic vegetables used in salads, sandwiches, sauces, curries and soups. Botanically they are fruits, but they are categorized as vegetables in culinary and food-group systems. One cup of chopped raw tomato provides about 32 calories and is composed mostly of water. Tomatoes also supply Vitamin C, potassium, Vitamin K, folate and carotenoid pigments, including lycopene.

Zucchini is a green summer squash with tender skin and a mild flavor. It may be eaten raw, grilled, roasted, sautéed, spiralized or added to soups, curries and baked dishes. One cup of chopped raw zucchini with skin provides approximately 21 calories, 3.9 grams of carbohydrate and 1.2 grams of fiber. It is mostly water and supplies Vitamin C, potassium, Vitamin B6 and manganese.

One plain 99-gram bagel provides approximately 261 calories, 10.5 grams of protein, 51.9 grams of carbohydrate, 1.3 grams of fat, and 1.6 grams of fiber. The serving contains about 50.3 grams of net carbohydrate. Bagels are dense and portion sizes vary substantially, with bakery bagels often weighing more than a standard database serving. Plain refined-flour bagels generally have a high glycemic load; whole-grain varieties and balanced toppings can add fiber and improve satiety.

One cup of cooked pearled barley provides approximately 193 calories, 3.5 grams of protein, 44.3 grams of carbohydrate, 0.7 grams of fat, and 6 grams of fiber. The serving contains about 38.3 grams of net carbohydrate. Barley is rich in soluble and insoluble fiber and generally has a lower glycemic index than many refined grains. Pearled barley has part of the bran removed, while hulled barley retains more of the whole kernel. Barley contains gluten and is unsuitable for a gluten-free diet.

One cup of cooked brown rice provides approximately 218 calories, 4.5 grams of protein, 45.8 grams of carbohydrate, 1.6 grams of fat, and 3.5 grams of fiber. The serving contains about 42.3 grams of net carbohydrate. Because brown rice keeps the bran and germ, it contains more fiber, magnesium, manganese, and naturally occurring plant compounds than white rice. Its glycemic response still depends on rice variety, cooking method, portion size, and the foods eaten with it.

One ounce of corn tortilla, approximately one small tortilla, provides about 62 calories, 1.6 grams of protein, 12.7 grams of carbohydrate, 0.8 grams of fat, and 1.8 grams of fiber. The serving contains about 10.9 grams of net carbohydrate. Corn tortillas are usually made from nixtamalized corn masa and are naturally gluten-free when no wheat is added. Size, thickness, sodium, and calcium content vary by product and processing method, so packaged labels should be checked when precise tracking is required.

One cup of cooked couscous provides approximately 176 calories, 6 grams of protein, 36.5 grams of carbohydrate, 0.3 grams of fat, and 2.2 grams of fiber. The serving contains about 34.3 grams of net carbohydrate. Couscous is a small pasta made from durum wheat rather than a gluten-free grain. It cooks quickly and absorbs sauces well, but standard couscous contains less fiber than many intact whole grains. Whole-wheat couscous provides a higher-fiber alternative.

Quinoa is an ancient pseudo-grain native to the Andes. It is renowned as a complete plant-based protein containing all nine essential amino acids. One cup of cooked quinoa delivers 222 calories, 8.1g of protein, 5.2g of fiber, and rich minerals like magnesium and iron.

Whole grain rolled oats are one of the healthiest breakfast staples. A 1/2 cup serving of dry oats provides 152 calories, 5.1g of protein, and 4.1g of fiber, including heart-healthy beta-glucan. Oats help lower LDL cholesterol, regulate blood sugar, and provide comforting morning energy.

A 1/4-cup dry serving of steel-cut oats provides approximately 150 calories, 5 grams of protein, 27 grams of carbohydrate, 2.5 grams of fat, and 4 grams of fiber. The serving contains about 23 grams of net carbohydrate. Steel-cut oats are oat groats chopped into small pieces rather than rolled flat. Their nutrition is similar to other minimally processed oats, but their chewy texture and slower cooking can produce a somewhat lower glycemic response than instant oats.

One whole-grain 8-inch wheat tortilla provides approximately 120 calories, 3 grams of protein, 21 grams of carbohydrate, 3 grams of fat, and 2 grams of fiber. The serving contains about 19 grams of net carbohydrate. Whole-wheat tortilla nutrition varies substantially by brand, diameter, thickness, added fats, and sodium. Checking the package label is important, particularly when comparing standard, low-carb, and burrito-size tortillas.

Two slices of commercially prepared white bread provide approximately 133 calories, 4.4 grams of protein, 24.7 grams of carbohydrate, 1.6 grams of fat, and 1.2 grams of fiber. Because refining removes much of the grain's bran and germ, the serving contains about 23.5 grams of rapidly digestible net carbohydrate. White bread nutrition varies by brand and enrichment practices. Enriched products commonly provide added folate, thiamin, riboflavin, niacin, and iron, but they usually contain less fiber, magnesium, and naturally occurring plant compounds than whole-grain bread. White bread has a high glycemic index and may be less filling than denser, higher-fiber bread. Portion size and toppings matter: combining it with eggs, tuna, chicken, tofu, nut butter, or vegetables generally provides better satiety than eating it with jam or another concentrated sugar source.

One cup of cooked long-grain white rice provides approximately 205 calories, 4.3 grams of protein, 44.5 grams of carbohydrate, 0.4 grams of fat, and 0.6 grams of fiber. Its low fiber content leaves about 43.9 grams of net carbohydrate per serving. White rice is a convenient, naturally gluten-free staple. Enriched varieties provide added iron and B vitamins, but the grain generally produces a higher blood-glucose response than intact whole grains. Pairing it with vegetables, legumes, lean protein, and healthy fat can improve meal balance and satiety.

Two slices of commercially prepared whole-wheat bread provide approximately 161 calories, 8 grams of protein, 27.3 grams of carbohydrate, 2.2 grams of fat, and 3.8 grams of fiber. The serving contains about 23.5 grams of net carbohydrate. Whole-wheat bread retains the bran, germ, and endosperm of wheat, giving it more fiber and minerals than refined bread. Nutrition varies by recipe, so ingredient order, fiber, sodium, and added sugar should be checked on the product label.

One cup of cooked whole-wheat spaghetti provides approximately 174 calories, 7 grams of protein, 35.2 grams of carbohydrate, 2 grams of fat, and 4.6 grams of fiber. The serving contains about 30.6 grams of net carbohydrate. Whole-wheat pasta retains more of the wheat kernel than refined pasta. Cooking time, pasta shape, portion size, and sauce ingredients affect the final meal's nutrition and glycemic response.

Braised beef liver provides approximately 191 calories, 29.1 grams of protein, 5.3 grams of fat, 5.1 grams of carbohydrate, and no fiber per 100 grams. The small carbohydrate amount comes from stored glycogen naturally present in liver tissue. Beef liver is exceptionally concentrated in vitamin B12, vitamin A, copper, riboflavin, folate, iron, phosphorus, and niacin. Its nutrient density is a reason to use moderate portions and rotate it with less concentrated protein foods.

Boiled black beans provide approximately 132 calories, 8.9 grams of protein, 23.7 grams of carbohydrate, 0.5 grams of fat, and 8.7 grams of fiber per 100 grams. Their high fiber content reduces net carbohydrate to about 15 grams and contributes to a low glycemic load. Black beans provide folate, thiamin, manganese, copper, magnesium, iron, phosphorus, zinc, and potassium. Their dark outer coat also contains naturally occurring polyphenol pigments. Use black beans in rice bowls, soups, salads, chili, tacos, wraps, patties, or vegetable-based stews. A half-cup serving is often enough to add meaningful protein and fiber without making the meal excessively large.

Boneless, skinless chicken breast is the foundational lean protein source for fitness diets. Packed with 31g of protein per 100g serving for just 165 calories, it offers an unmatched protein-to-calorie ratio. It provides all essential amino acids required for muscle synthesis, metabolic recovery, and weight loss satiety.

Simmered chicken liver provides approximately 167 calories, 24.5 grams of protein, 6.5 grams of fat, 0.9 grams of carbohydrate, and no fiber per 100 grams. It is far more concentrated in several vitamins and minerals than ordinary muscle meat. Chicken liver is exceptionally rich in vitamin B12, folate, vitamin A, riboflavin, selenium, and iron. Because organ meat is so nutrient-dense, use moderate portions and include it as part of a varied diet rather than relying on it daily.

Skinless roasted chicken thigh provides approximately 179 calories, 24.7 grams of protein, 8.2 grams of fat, and no carbohydrate or fiber per 100 grams. It is slightly higher in fat than chicken breast but offers a richer flavor and remains tender during cooking. Chicken thigh supplies selenium, niacin, vitamin B6, phosphorus, and zinc. Use it in curries, rice bowls, salads, wraps, soups, or sheet-pan meals and pair it with vegetables for a nutrient-dense plate.

One cup of cooked chickpeas provides approximately 269 calories, 14.5 grams of protein, 45 grams of carbohydrate, 4.2 grams of fat, and 12.5 grams of fiber. Despite containing a substantial amount of total carbohydrate, their fiber and resistant starch reduce net carbohydrate to about 32.5 grams and contribute to a low glycemic index. Chickpea nutrition includes folate, manganese, copper, iron, phosphorus, magnesium, zinc, potassium, and vitamin B6. They also provide plant protein and mostly unsaturated fat, making them a useful component of Mediterranean, vegetarian, and vegan eating patterns. Protein and fiber make chickpeas highly filling, although a full cup may be more than some people need at one meal. Add a half-cup portion to salads, curries, soups, wraps, grain bowls, or hummus and combine it with vegetables for strong satiety and nutrient density.

Broiled, skinless White Pekin duck breast provides approximately 140 calories, 27.6 grams of protein, 2.5 grams of fat, and no carbohydrate or fiber per 100 grams. Removing the skin makes this specific breast preparation much leaner than roasted duck served with skin. Skinless duck breast supplies niacin, selenium, heme iron, and vitamin C. Its high protein-to-calorie ratio makes it suitable for lean meal plans when prepared without heavy oil or sweet glaze.

Eggs are a complete nutrient package. Two large eggs provide 155 calories, 12.6g of high-quality protein, and essential micronutrients like choline, selenium, and vitamin B12. They offer superior satiety, making them an ideal breakfast choice for weight loss and muscle maintenance.

Boiled green peas provide approximately 84 calories, 5.4 grams of protein, 15.6 grams of carbohydrate, 0.2 grams of fat, and 5.5 grams of fiber per 100 grams. Their fiber lowers available carbohydrate to about 10.1 grams and helps moderate digestion. Green peas supply folate, vitamin C, vitamin K, thiamin, manganese, iron, magnesium, phosphorus, potassium, and zinc. Although botanically a legume, they are commonly served as a starchy vegetable and provide more protein and fiber than many non-starchy vegetables. Add boiled peas to rice dishes, curries, soups, salads, pasta, or mashed vegetable mixtures. Keep sauces and added fats moderate when using peas in a calorie-conscious meal.

Boiled red kidney beans provide approximately 127 calories, 8.7 grams of protein, 22.8 grams of carbohydrate, 0.5 grams of fat, and 6.4 grams of fiber per 100 grams. This leaves about 16.4 grams of net carbohydrate and produces a low glycemic load. Kidney beans provide folate, iron, copper, manganese, magnesium, phosphorus, zinc, potassium, thiamin, and vitamin B6. They work well in chili, curries, rice dishes, salads, soups, and mixed bean meals. Raw kidney beans contain high concentrations of phytohaemagglutinin and must be cooked correctly. Canned kidney beans are already cooked; rinse and heat them. Dried beans should be soaked and boiled vigorously before simmering until tender.

A trimmed, grilled lean sirloin steak provides approximately 165 calories, 30.8 grams of protein, 4.7 grams of fat, and no carbohydrate or fiber per 100 grams. Its high protein-to-calorie ratio makes it a practical choice for muscle-focused or calorie-conscious meals. Sirloin supplies substantial zinc, vitamin B12, selenium, phosphorus, and heme iron. Serve it with roasted vegetables, salad, potatoes, or whole grains, and keep sauces moderate when controlling sodium, sugar, or calories.

Cooked 90/10 ground beef provides approximately 204 calories, 25.2 grams of protein, 10.7 grams of fat, and no carbohydrate or fiber per 100-gram serving. It offers the convenience of ground meat while remaining leaner than common 80/20 blends. It is particularly rich in zinc, vitamin B12, selenium, niacin, and heme iron. Use it in burgers, meatballs, lettuce wraps, bowls, or pasta sauces and pair it with vegetables and whole-food carbohydrate sources for a balanced meal.

Roasted lamb leg with separable fat removed provides approximately 191 calories, 28.3 grams of protein, 7.7 grams of fat, and no carbohydrate or fiber per 100 grams. It is considerably leaner than many untrimmed lamb preparations. Lean lamb leg supplies vitamin B12, selenium, zinc, niacin, iron, phosphorus, and potassium. Serve it with vegetables, legumes, whole grains, or potatoes and trim visible fat to keep the meal's saturated-fat content moderate.

A cooked, well-trimmed boneless pork loin chop provides approximately 196 calories, 29.4 grams of protein, 7.9 grams of fat, and no carbohydrate or fiber per 100 grams. It is a lean, versatile cut with a strong protein-to-calorie ratio. Pork loin is particularly notable for thiamin and also supplies selenium, niacin, vitamin B6, phosphorus, potassium, and zinc. Pair it with vegetables, beans, potatoes, or whole grains and use moderate cooking temperatures to retain tenderness.

One cup of cooked lentils provides approximately 230 calories, 17.9 grams of protein, 39.9 grams of carbohydrate, 0.8 grams of fat, and 15.6 grams of fiber. Their unusually high fiber content reduces net carbohydrate to about 24.3 grams and helps produce a low glycemic load for the amount of total carbohydrate consumed. Lentil nutrition is rich in folate, iron, manganese, phosphorus, copper, thiamin, zinc, magnesium, potassium, and vitamin B6. Lentils provide substantial plant protein but are best combined with a varied diet to ensure adequate intake of all essential amino acids across the day. The combination of protein, fiber, water, and resistant starch makes lentils one of the most satisfying plant foods. Use them in soups, curries, salads, pasta sauces, patties, or grain bowls, and combine them with vegetables to create a high-volume meal.

Boiled mung beans provide approximately 105 calories, 7 grams of protein, 19.2 grams of carbohydrate, 0.4 grams of fat, and 7.6 grams of fiber per 100 grams. Their fiber reduces net carbohydrate to about 11.6 grams and contributes to a low glycemic load. Mung beans provide folate, copper, thiamin, manganese, magnesium, iron, phosphorus, zinc, and potassium. They are widely used in South Asian and Southeast Asian soups, curries, porridges, salads, and desserts. Whole boiled mung beans are nutritionally different from mung bean sprouts, which contain much more water and fewer calories per 100 grams. Use the entry that matches the form actually eaten.

Boiled pinto beans provide approximately 143 calories, 9 grams of protein, 26.2 grams of carbohydrate, 0.7 grams of fat, and 9 grams of fiber per 100 grams. This leaves about 17.2 grams of net carbohydrate and produces a moderate glycemic load at this serving size. Pinto beans are rich in folate and provide copper, manganese, thiamin, vitamin B6, magnesium, iron, phosphorus, zinc, and potassium. They can be served whole or mashed in soups, chili, bowls, tacos, salads, and bean spreads. Refried pinto beans may contain substantial added fat and sodium, so their nutrition can differ significantly from plain boiled beans represented in this entry.

Boiled red lentils provide approximately 116 calories, 9 grams of protein, 20.1 grams of carbohydrate, 0.4 grams of fat, and 7.9 grams of fiber per 100 grams. This leaves about 12.2 grams of net carbohydrate and gives cooked lentils a low glycemic impact compared with many refined carbohydrate foods. Red lentils are rich in folate and also provide iron, copper, manganese, phosphorus, thiamin, magnesium, potassium, zinc, and vitamin B6. Their soft texture makes them especially useful in dhal, soups, curries, sauces, and purees. Because red lentils break down during cooking, they can thicken meals without cream or flour. Combine them with vegetables and a grain or other complementary protein source as part of a varied plant-based diet.

Salmon is widely celebrated as a premier superfood protein. Delivering 22g of complete protein alongside potent EPA and DHA omega-3 fatty acids, salmon supports heart, brain, and joint health. It is also one of the very few natural dietary sources rich in Vitamin D.

Boiled green soybeans, commonly called edamame, provide approximately 141 calories, 12.4 grams of protein, 11.1 grams of carbohydrate, 6.4 grams of fat, and 4.2 grams of fiber per 100 grams. This leaves about 6.9 grams of net carbohydrate and gives edamame a low glycemic load. Edamame provides complete plant protein along with folate, manganese, vitamin K, vitamin C, iron, magnesium, phosphorus, potassium, calcium, and thiamin. Most of its fat is unsaturated. Serve shelled edamame in salads, stir-fries, grain bowls, soups, or snacks. People with a soy allergy should avoid it, and those taking medication for thyroid disease should follow their clinician's advice about timing soy foods around medication.

Boiled split peas provide approximately 118 calories, 8.3 grams of protein, 21.1 grams of carbohydrate, 0.4 grams of fat, and 8.3 grams of fiber per 100 grams. Their fiber reduces net carbohydrate to about 12.8 grams and contributes to a low glycemic load. Split peas provide copper, manganese, folate, thiamin, magnesium, zinc, phosphorus, potassium, and iron. Because the peas are split and their seed coat is removed, they soften and thicken soups more quickly than many whole legumes. Use yellow or green split peas in soups, dhal, curries, purees, and vegetable stews. Nutrition is similar between common yellow and green varieties, although exact values can vary slightly.

Generic cooked turkey bacon provides approximately 371 calories, 30 grams of protein, 26.1 grams of fat, 4.3 grams of carbohydrate, and no fiber per 100 grams. A realistic serving is much smaller: one cooked 8-gram slice supplies about 30 calories. Turkey bacon provides protein, selenium, niacin, zinc, and phosphorus, but it is a processed meat and can be very high in sodium. Nutrition varies significantly by brand, so use the package label for the most precise serving information.

Roasted turkey breast provides approximately 147 calories, 30.1 grams of protein, 2.1 grams of fat, and no carbohydrate or fiber per 100 grams. It is one of the leanest cooked poultry choices and has an excellent protein-to-calorie ratio. Turkey breast is rich in niacin, selenium, vitamin B6, phosphorus, and zinc. Add it to salads, sandwiches, grain bowls, soups, or vegetable-based meals, preferably using freshly cooked meat rather than high-sodium processed slices.

Boiled white beans provide approximately 139 calories, 9.7 grams of protein, 25.1 grams of carbohydrate, 0.4 grams of fat, and 6.3 grams of fiber per 100 grams. Their fiber lowers net carbohydrate to about 18.8 grams. The term white beans can include cannellini, navy, great northern, and other pale varieties whose exact nutrition differs slightly. This entry represents the USDA generic cooked white-bean profile and provides potassium, iron, copper, folate, manganese, magnesium, zinc, phosphorus, calcium, and thiamin. Use white beans in soups, salads, tomato-based stews, pasta dishes, purees, and spreads. Their creamy texture can replace some dairy cream or added fat in blended soups.

One tablespoon of unsalted butter provides approximately 102 calories and 11.5g of fat, with negligible protein and carbohydrate. It is primarily a concentrated source of milk fat. Unsalted butter contains less sodium than salted butter, but it remains high in saturated fat and is best treated as a measured cooking fat rather than a major protein or calcium source.

One ounce of cheddar cheese provides approximately 113 calories, 7g of protein, 0.4g of carbohydrate, and 9.3g of fat. Cheddar is nutrient-dense and provides substantial calcium in a small serving. Because cheddar is also rich in saturated fat and sodium, measured portions are useful when it is eaten frequently.

One cup of 2%-milkfat cottage cheese provides approximately 183 calories, 23.6g of protein, 10.8g of carbohydrate, and 5.1g of fat. It is especially useful as a high-protein breakfast, snack, or savory ingredient. Cottage cheese can be high in sodium, and values differ considerably by brand. Lower-sodium products are preferable for people managing sodium intake.

Two tablespoons of regular cream cheese provide approximately 99 calories, 1.7g of protein, 1.2g of carbohydrate, and 9.9g of fat. Cream cheese is primarily a fat-rich spread rather than a high-protein cheese. Portion size matters because its calories can accumulate quickly, while its calcium and protein content are modest compared with cheddar, Parmesan, cottage cheese, or yogurt.

Greek yogurt is strained to remove liquid whey, resulting in a thick, creamy texture with double the protein of traditional yogurt. One cup supplies 23g of protein for only 130 calories. It delivers active live probiotics that support digestive health alongside calcium and vitamin B12.

One tablespoon of heavy cream provides approximately 51 calories, 0.4g of protein, 0.4g of carbohydrate, and 5.4g of fat. A full cup is much more energy-dense, so serving size strongly affects its nutritional impact. Heavy cream is useful for texture and flavor but supplies little protein, fiber, or micronutrients compared with milk or yogurt.

One ounce of hard Parmesan cheese provides approximately 110 calories, 10g of protein, 0.9g of carbohydrate, and 7.2g of fat. It is a concentrated source of calcium, phosphorus, protein, flavor, and sodium. Because grated Parmesan is easy to pour freely, measuring it is helpful when controlling sodium or calories.

One cup of non-fat skim milk provides approximately 83 calories, 8.3g of protein, 12.2g of carbohydrate, and only 0.2g of fat. It retains milk's protein, lactose, calcium, and other water-soluble nutrients after most milk fat is removed. Vitamin D values assume a fortified product. People who need to restrict lactose should choose lactose-free milk rather than assuming skim milk is lactose-free.

One cup of whole milk provides approximately 149 calories, 7.7g of protein, 11.7g of carbohydrate, and 7.9g of fat. Its carbohydrate comes mainly from the naturally occurring milk sugar lactose. Whole milk supplies complete protein and several bone-related nutrients. Vitamin D values assume a commonly fortified product and can vary by country and brand.

A 1-ounce serving of whole milk mozzarella provides approximately 84 calories, 6.2g of protein, 0.6g of carbohydrate, and 6.3g of fat. It is a concentrated source of dairy protein and calcium. Mozzarella is naturally low in carbohydrate, but sodium and saturated-fat intake still depend on portion size and the rest of the meal.

One cup of plain whole milk yogurt provides approximately 149 calories, 8.5g of protein, 11.4g of carbohydrate, and 8g of fat. Its carbohydrate is primarily lactose rather than added sugar when the product is genuinely plain. Probiotic content depends on whether the product contains live and active cultures and on how it was processed and stored.

Almonds are one of the most popular healthy snacks worldwide. A 1 oz serving (about 23 almonds) supplies 164 calories, 6g of protein, 14.2g of healthy fats, and nearly half your daily Vitamin E requirement. Their combination of protein, healthy fats, and fiber makes them extremely effective at curbing hunger between meals.

One ounce of raw cashews provides approximately 155 calories, 5.1 grams of protein, 8.5 grams of carbohydrate, 12.3 grams of fat, and 0.9 grams of fiber. The serving contains about 7.6 grams of net carbohydrate, which is higher than many other nuts but still produces a low glycemic load in a measured portion. Cashews are particularly rich in copper and also provide magnesium, manganese, phosphorus, zinc, and iron. Their creamy texture makes them useful in both snacks and plant-based sauces. Use cashews in stir-fries, curries, oatmeal, trail mix, or blended sauces. Portion them carefully because calories accumulate quickly, and salted or flavored versions may add sodium and sugar.

One ounce of chia seeds provides approximately 138 calories, 4.7 grams of protein, 11.9 grams of carbohydrate, 8.7 grams of fat, and 9.8 grams of fiber. Because most of the carbohydrate is fiber, the serving contains only about 2.1 grams of net carbohydrate and produces a negligible glycemic load. Chia seed nutrition is rich in alpha-linolenic acid, fiber, calcium, magnesium, phosphorus, manganese, selenium, copper, iron, and zinc. Chia also provides plant protein, although it should be part of a varied protein intake rather than the sole protein source. When mixed with liquid, chia absorbs water and forms a gel that increases food volume and can improve satiety. Stir it into yogurt, oatmeal, smoothies, or chia pudding, but measure portions because the seeds remain calorie-dense despite their high fiber content.

One tablespoon of whole flaxseeds provides approximately 53 calories, 1.8 grams of protein, 2.9 grams of carbohydrate, 4.2 grams of fat, and 2.7 grams of fiber. Because nearly all of the carbohydrate is fiber, the serving contains only about 0.2 grams of net carbohydrate. Flaxseed nutrition is notable for alpha-linolenic acid (ALA), lignans, thiamin, magnesium, manganese, copper, and phosphorus. Grinding the seeds improves access to their oils and other nutrients. Mix ground flax into oatmeal, yogurt, smoothies, batters, or bread dough. Drink adequate fluid and increase the amount gradually because a sudden rise in fiber can cause gastrointestinal discomfort.

One ounce of raw macadamia nuts provides approximately 201 calories, 2.2 grams of protein, 3.9 grams of carbohydrate, 21.2 grams of fat, and 2.4 grams of fiber. The serving contains about 1.5 grams of net carbohydrate and has a negligible glycemic load. Macadamias are dominated by monounsaturated fat and provide manganese, thiamin, copper, magnesium, iron, and phosphorus. They are one of the most energy-dense common nuts. Use macadamias in measured snack portions, salads, baked dishes, crusts, or homemade nut butter. Flavored and chocolate-coated products may contain substantial added sugar and sodium.

One tablespoon of olive oil provides approximately 119 calories and 13.5 grams of fat, with no protein, carbohydrate, fiber, or net carbs. Because it contains no carbohydrate, glycemic index is not applicable and is represented as zero. Olive oil nutrition is primarily defined by its fatty-acid profile rather than a broad range of vitamins and minerals. It is rich in monounsaturated oleic acid and provides vitamin E and vitamin K, while extra-virgin olive oil also contains phenolic antioxidant compounds. Fat enhances flavor and can increase meal satisfaction, but olive oil is extremely calorie-dense and does not add food volume or protein. Measure it when dressing salads, roasting vegetables, or cooking, and use it mainly as a replacement for less favorable fats.

One ounce of raw peanuts provides approximately 159 calories, 7.2 grams of protein, 4.5 grams of carbohydrate, 13.8 grams of fat, and 2.4 grams of fiber. The serving contains about 2.1 grams of net carbohydrate and has a low glycemic load. Although commonly grouped with nuts, peanuts are botanically legumes. They provide niacin, folate, vitamin E, magnesium, manganese, copper, phosphorus, and a substantial amount of plant protein. Use peanuts in measured snack portions, salads, stir-fries, or sauces. Choose unsalted versions for sodium control, and remember that peanuts are a major allergen that requires strict avoidance for affected individuals.

One ounce of pecan halves provides approximately 193 calories, 2.6 grams of protein, 3.9 grams of carbohydrate, 20.2 grams of fat, and 2.7 grams of fiber. The serving contains only about 1.2 grams of net carbohydrate and has a negligible glycemic load. Pecans are especially rich in manganese and copper and also provide thiamin, zinc, magnesium, phosphorus, and mostly unsaturated fats. Add pecans to oatmeal, salads, vegetables, yogurt, or measured trail mix portions. Candied and pie-style preparations add substantial sugar, while plain raw or dry-roasted pecans preserve their naturally low carbohydrate profile.

One ounce of raw pistachio kernels provides approximately 157 calories, 5.6 grams of protein, 7.6 grams of carbohydrate, 12.7 grams of fat, and 3 grams of fiber. The serving contains about 4.6 grams of net carbohydrate and has a low glycemic load. Pistachios are a useful source of vitamin B6, copper, thiamin, phosphorus, potassium, and manganese. Their protein, fiber, and unsaturated fat make them a filling snack when portions are measured. Add pistachios to salads, yogurt, grain dishes, pesto, or trail mix. Salted versions can contain substantially more sodium, so check the label when sodium intake matters.

One ounce of raw shelled pumpkin seeds, also called pepitas, provides approximately 155 calories, 8.4 grams of protein, 5.2 grams of carbohydrate, 11.2 grams of fat, and 1.4 grams of fiber. The serving contains about 3.8 grams of net carbohydrate and has a negligible glycemic load. Pepitas are especially rich in magnesium, phosphorus, manganese, and copper. They also contribute zinc, iron, selenium, potassium, and a meaningful amount of plant protein. Sprinkle pepitas over salads, soups, oatmeal, yogurt, or roasted vegetables. Choose unsalted seeds when possible and measure servings because their mineral density comes with concentrated calories.

One tablespoon of whole dried sesame seeds provides approximately 52 calories, 1.6 grams of protein, 2.1 grams of carbohydrate, 4.5 grams of fat, and 1.1 grams of fiber. The serving contains about 1 gram of net carbohydrate and has a negligible glycemic load. Whole sesame seeds provide copper, manganese, magnesium, calcium, iron, zinc, and phosphorus. Calcium values vary greatly because removing the hull substantially reduces the amount present. Sprinkle sesame seeds over vegetables, noodles, breads, salads, or grain dishes, or use tahini in sauces and dressings. Sesame is a recognized food allergen, so ingredient labeling matters for sensitive individuals.

One ounce of raw sunflower seed kernels provides approximately 163 calories, 5.3 grams of protein, 6.9 grams of carbohydrate, 13.6 grams of fat, and 2 grams of fiber. The serving contains about 4.9 grams of net carbohydrate and has a low glycemic load. Sunflower seeds are especially rich in vitamin E and also provide copper, selenium, magnesium, vitamin B6, folate, phosphorus, and plant protein. Use sunflower kernels in salads, breads, oatmeal, granola, or homemade seed butter. Salted seeds can contribute significant sodium, and shelled kernels are easy to overeat, so measure portions before serving.

One ounce of English walnuts provides approximately 183 calories, 4.3 grams of protein, 3.8 grams of carbohydrate, 18.3 grams of fat, and 1.9 grams of fiber. With only about 1.9 grams of net carbohydrate, walnuts have a very low glycemic impact. Walnuts are notable for alpha-linolenic acid (ALA), the principal plant omega-3 fatty acid. They also supply manganese, copper, magnesium, phosphorus, vitamin B6, and folate. Use walnuts in oatmeal, salads, yogurt, baked dishes, or measured snack portions. Their fats are calorie-dense and oxidation-sensitive, so store them cold and avoid eating directly from a large bag.

One cup of ready-to-drink, unsweetened coconut water provides approximately 44 calories, 0.5 grams of protein, 10.4 grams of carbohydrate, no meaningful fat, and no reported fiber in the USDA reference used for this entry. Most of its carbohydrate is naturally occurring sugar. Coconut water is about 95 percent water and supplies potassium, sodium, manganese, vitamin C, magnesium, calcium, and phosphorus. Its electrolyte concentration varies naturally and can also differ among packaged products and coconut varieties. Despite its health-oriented image, coconut water is not calorie-free and should not be treated as unlimited water. This entry assumes a 100 percent coconut-water product with no added sugar, flavoring, juice concentrate, or sweetener.

One cup of brewed black coffee provides approximately 2 calories, a trace amount of protein, and essentially no carbohydrate, fat, fiber, or net carbs. It consists almost entirely of water, and glycemic index is not applicable for plain coffee because it contains negligible carbohydrate. Black coffee nutrition includes small amounts of riboflavin, pantothenic acid, potassium, magnesium, manganese, and niacin. Its better-known compounds are caffeine and polyphenols such as chlorogenic acids, whose quantities vary with the bean, roast, grind, and brewing method. Black coffee does not provide meaningful food satiety, although caffeine may temporarily reduce perceived fatigue. Added sugar, cream, condensed milk, and flavored syrups can transform a nearly calorie-free beverage into a substantial source of calories and rapidly digestible carbohydrate.

One cup of plain brewed black tea provides approximately 2 calories, no meaningful protein or fat, and about 0.7 grams of carbohydrate. It is almost entirely water, and its glycemic index and load are represented as zero because it supplies negligible digestible carbohydrate. Black tea contains caffeine, manganese, fluoride, potassium, and small amounts of magnesium, folate, and riboflavin. Its characteristic color and flavor come from oxidized tea polyphenols, including theaflavins and thearubigins. The nutrition profile changes substantially when sugar, honey, condensed milk, cream, or flavored syrup is added. This entry represents tea brewed with water only; caffeine content varies with leaf quantity, tea type, water temperature, and steeping time.

One drink made with one tablespoon, or approximately 15 grams, of apple cider vinegar diluted in one cup of water provides about 3 calories and only a trace amount of carbohydrate, with no meaningful protein, fat, or fiber. The water adds volume but no calories. Apple cider vinegar is mostly water and acetic acid, with very small amounts of potassium and other minerals. Products standardized to 5 percent acidity provide roughly 750 milligrams of acetic acid per tablespoon, although acidity can differ by product. This entry contains no honey, maple syrup, fruit juice, sugar, or sweetener. It is a recipe estimate based on USDA apple-cider-vinegar values and must be consumed diluted because concentrated acid can irritate the mouth, esophagus, stomach, and tooth enamel.

A one-fluid-ounce restaurant-style espresso shot provides approximately 3 calories, 0.1 grams of protein, 0.5 grams of carbohydrate, a trace amount of fat, and no fiber. Plain espresso therefore has essentially no glycemic effect from carbohydrate. Espresso is more concentrated than ordinary brewed coffee by volume. A standard shot supplies about 64 milligrams of caffeine together with magnesium, potassium, niacin, riboflavin, and coffee polyphenols, although values vary with bean, roast, dose, extraction time, and shot volume. This entry represents espresso alone. Sugar, flavored syrup, whipped cream, chocolate, and milk can increase calories substantially, while an Americano made only with water keeps approximately the same nutrition as its espresso shots.

One cup of fresh lemon water made with 240 grams of water and one tablespoon, or approximately 15 grams, of raw lemon juice provides about 3 calories, 0.1 grams of protein, 1 gram of carbohydrate, virtually no fat, and a trace amount of fiber. The lemon juice contributes approximately 5.8 milligrams of vitamin C along with small amounts of potassium, folate, calcium, magnesium, phosphorus, vitamin B6, and choline. Dilution does not remove the nutrients, but it spreads a small quantity of juice through a much larger volume of water. Lemon water is primarily a hydration beverage rather than a concentrated vitamin source. This entry contains no sugar, honey, salt, syrup, or other additions; sweetened lemonade has a very different calorie and carbohydrate profile.

One cup of brewed unsweetened green tea provides approximately 2 calories, a trace amount of protein, and essentially no carbohydrate, fat, fiber, or net carbs. It is almost entirely water, and its glycemic index and glycemic load are represented as zero because it contains negligible carbohydrate. Green tea nutrition is less about vitamins and minerals and more about bioactive compounds. It contains catechins, including EGCG, as well as caffeine and small amounts of manganese, riboflavin, folate, potassium, and magnesium. Green tea does not provide meaningful satiety because it contains almost no protein, fiber, or calories, but it can support hydration and replace calorie-containing beverages. Avoid turning it into a high-sugar drink with honey, syrups, or sweetened milk products.

One shake made with a 30-gram scoop of generic whey-based protein powder and 240 grams of water provides approximately 106 calories, 23.4 grams of protein, 1.9 grams of carbohydrate, 0.5 grams of fat, and 0.9 grams of fiber. Water contributes no additional calories or macronutrients. The USDA generic whey-powder profile used here also supplies phosphorus, calcium, magnesium, riboflavin, zinc, potassium, selenium, and vitamin B12. Actual commercial products vary considerably because whey concentrate, isolate, flavorings, gums, sweeteners, and added vitamins produce different labels. This entry is intended as a reproducible baseline rather than a substitute for the label on a specific supplement. It assumes exactly 30 grams of powder and water only; any milk, fruit, oats, yogurt, nut butter, sugar, or other ingredient should be calculated separately.

A representative one-cup serving of raw organic kombucha provides approximately 29 calories and 7 grams of carbohydrate, with no meaningful protein, fat, or fiber. These values are based on a representative USDA branded raw-kombucha entry rather than a universal formula. Kombucha is produced by fermenting sweetened tea with a mixed culture of bacteria and yeast. Fermentation reduces some of the original sugar and creates organic acids, carbonation, flavor compounds, and variable amounts of live microorganisms, caffeine, and trace alcohol. Nutrition differs substantially by brand, flavor, fermentation time, and bottle size. This entry represents a relatively low-sugar plain product; fruit juice, added cane sugar, honey, or a larger bottle can raise total carbohydrate and calories considerably.

One cup of plain unflavored sparkling water provides zero calories and no protein, carbohydrate, fat, fiber, or net carbs. Its glycemic index and glycemic load are zero. Sparkling water is water containing dissolved carbon dioxide. Products sold as seltzer generally contain little beyond water and carbonation, while club soda and mineral water may contain measurable sodium, calcium, magnesium, or other minerals depending on the formulation or natural source. This entry represents unsweetened, unflavored carbonated water with no juice, sugar, syrup, caffeine, or artificial sweetener. Tonic water and regular flavored soda are not equivalent because they commonly contain added sugar and calories.

One cup of unsweetened matcha prepared with approximately one teaspoon, or 2 grams, of pure matcha powder provides about 6 calories, 0.6 grams of protein, 1.1 grams of carbohydrate, 0.1 grams of fat, and 0.7 grams of fiber. The exact composition varies with tea grade, growing conditions, and the measured weight of the powder. Unlike ordinary brewed green tea, matcha is consumed as a suspension of the entire ground leaf. It therefore supplies small amounts of fiber, vitamin K, minerals, chlorophyll, catechins, caffeine, and L-theanine. Its estimated glycemic load is effectively zero when no sugar or milk is added. Matcha is not a substantial source of food energy or protein, but it is a nutrient-conscious alternative to sweetened tea and coffee drinks. Nutrition values in this entry assume pure unsweetened powder and water, not a latte, premixed sachet, syrup, honey, or sweetened creamer.

One cup of whole cow's milk with 3.25 percent milkfat and added vitamin D provides approximately 149 calories, 7.7 grams of complete protein, 11.7 grams of carbohydrate, 7.9 grams of fat, and no fiber. Most of the carbohydrate is lactose. Whole milk provides calcium, phosphorus, potassium, vitamin D, vitamin B12, riboflavin, selenium, and vitamin A. Its protein includes both casein and whey, while the milkfat contributes saturated and unsaturated fatty acids. Milk has a low glycemic index despite containing lactose, but its carbohydrate still counts toward total intake. This entry assumes plain pasteurized whole milk without chocolate, sugar, malt powder, cereal, or flavoring.