How to use these lists
Each list shows a normal serving of every food, in cups, ounces or pieces first with grams in parentheses, plus its calories, protein, carbs, fat and fiber. You can search a list, sort it by the number you care about, like protein per serving or fewest carbs, or tap Per 100 g to compare every food by the same weight.
Common questions
Where do the numbers come from?
From the USDA's FoodData Central database, the U.S. government's main source of nutrition data. We use its data for plain, unbranded foods and round the numbers to whole grams.
Why don't the numbers match my food's label?
Brands differ, and the FDA lets label numbers be off by up to 20%. Plain foods like chicken breast or oats also change a little from batch to batch, so for a packaged food, the label on your package is the closest match. See our Nutrition Label Guide.
Do the meal plan examples use these numbers?
Yes. The meal plan examples use the same USDA data, so you can swap a food in a meal plan for one from these lists and see how the day changes.