Whole food nutrition
Understand what you eat
Nutrilyt is a reference for whole foods: nutrition facts, scoring context, safety notes, and head-to-head comparisons for everyday decisions.
Food profiles
Calories, macros, preparation notes, and practical context.
Side-by-side
Compare similar foods by nutrition, blood sugar, safety, and use case.
Context first
Tradeoffs and confidence levels without absolute claims.
Browse foods
Browse by processing level or scroll the full list. Each card links to nutrition facts, scoring context, and related comparisons.
Minimal processing
Abalone
A nutrient-dense, low-fat marine shellfish prized for its high protein content and tender meat.
105 kcal / 100g
Acerola
A tropical cherry-like fruit exceptionally rich in natural vitamin C and antioxidants.
32 kcal / 100g
Acorn Flour
A gluten-free, nutrient-dense flour made from ground acorns with a naturally earthy flavor.
480 kcal / 100g
Adzuki Bean
A small, nutrient-dense red legume popular in Asian cuisine, known for its high fiber and low glycemic impact.
128 kcal / 100g
Apple
A crisp, fiber-rich fruit with low calorie density and blood sugar-friendly carbohydrates.
52 kcal / 100g
Apricot
A low-calorie, nutrient-dense stone fruit rich in vitamin A and antioxidants.
48 kcal / 100g
Artichoke
A nutrient-dense, high-fiber thistle vegetable known for its prebiotic benefits and low calorie count.
47 kcal / 100g
Arugula
Arugula is a peppery, nutrient-dense leafy green commonly used in salads and Mediterranean cuisine.
25 kcal / 100g
Asparagus
Asparagus is a nutrient-dense, low-calorie green vegetable packed with fiber, folate, and prebiotics.
20 kcal / 100g
Avocado
A high-fat, low-carb fruit known for its creamy texture and heart-healthy monounsaturated fats.
160 kcal / 100g
Baby Corn
Baby corn is the immature ear of maize harvested before pollination, consumed as a low-calorie, crunchy vegetable.
26 kcal / 100g
Bambara Groundnut
A highly nutritious, drought-tolerant African legume that grows underground, prized for its high protein and fiber content.
390 kcal / 100g
Bamboo Shoots
Bamboo shoots are the crisp, edible sprouts of the bamboo plant, valued as a high-volume, low-calorie vegetable rich in fiber.
27 kcal / 100g
Banana
A potassium-rich tropical fruit that provides fast-digesting carbohydrates and quick energy.
89 kcal / 100g
Barberry
A tart, nutrient-dense red berry prized for its culinary uses and medicinal berberine content.
130 kcal / 100g
Bass
A lean, protein-rich fish commonly found in freshwater and saltwater, known for its mild taste and versatility in cooking.
124 kcal / 100g
Bayberry
A highly nutritious, antioxidant-rich Asian berry with a sweet-tart flavor.
57 kcal / 100g
Beef
Beef is a nutrient-dense red meat primarily valued for its high-quality complete protein, heme iron, and vitamin B12 content.
250 kcal / 100g
Bell Pepper
A low-calorie, nutrient-dense vegetable known for high vitamin C content and sweet crunch.
31 kcal / 100g
Bilberry
A small, nutrient-dense European berry renowned for its exceptionally high anthocyanin antioxidant content.
44 kcal / 100g
Bison
Bison is a lean, high-protein red meat that offers a nutritional profile lower in fat and calories than conventional beef.
146 kcal / 100g
Bitter Melon
A low-calorie, low-glycemic vegetable prized for its natural blood sugar-lowering compounds and intense bitter flavor.
17 kcal / 100g
Black Bean
A nutrient-dense legume high in plant protein and dietary fiber.
132 kcal / 100g
Black Eyed Pea
A fiber-rich legume known for its low glycemic impact and sustained energy release.
77 kcal / 100g
Black Lentil
A small, dark legume prized for its high protein, fiber, and mineral content, and firm texture when cooked.
110 kcal / 100g
Black Rice
A whole grain rice variety distinguished by its high anthocyanin antioxidant content and dark pigmentation.
115 kcal / 100g
Blackberry
A low-sugar, high-fiber berry with exceptional antioxidant content, ideal for blood sugar control and gut health.
43 kcal / 100g
Blackcurrant
A nutrient-dense, dark purple berry exceptionally high in vitamin C and antioxidant anthocyanins.
63 kcal / 100g
Blueberry
A nutrient-dense, low-calorie berry celebrated for its high antioxidant levels and blood sugar-friendly profile.
57 kcal / 100g
Boar
Boar is a lean, high-protein wild game meat with a rich flavor profile and significantly less fat than domestic pork.
122 kcal / 100g
Bok Choy
A low-calorie, nutrient-dense cruciferous vegetable with crisp stalks and dark green leaves.
13 kcal / 100g
Borscht
Borscht is a traditional beet-based soup known for its vibrant red color, high fiber content, and low calorie density.
49 kcal / 100g
Bottle Gourd
A high-water, low-calorie gourd vegetable used primarily for hydration, weight management, and digestive comfort.
14 kcal / 100g
Bouillabaisse
A traditional French seafood stew rich in fish, shellfish, and Mediterranean vegetables.
90 kcal / 100g
Boysenberry
A large, tart-sweet hybrid berry packed with fiber and antioxidants.
43 kcal / 100g
Breadfruit
A tropical staple fruit with starchy flesh used as a carbohydrate substitute for potatoes or rice.
103 kcal / 100g
Broad Bean
Broad beans are nutrient-dense legumes that provide high plant protein, dietary fiber, and unique beneficial compounds like L-dopa.
88 kcal / 100g
Broccoli
A nutrient-dense cruciferous vegetable loaded with fiber, vitamin C, and cancer-fighting compounds, ideal for low-calorie diets.
34 kcal / 100g
Brown Rice
A whole grain rice retaining its bran and germ, offering more fiber and nutrients than white rice.
123 kcal / 100g
Buckwheat
A gluten-free pseudocereal seed rich in fiber, protein, and the antioxidant rutin, commonly used as a nutritious grain substitute.
343 kcal / 100g
Buffalo Milk
A nutrient-dense, high-fat dairy milk from water buffalo known for its rich texture and high protein content.
110 kcal / 100g
Buffaloberry
A tart, antioxidant-rich North American berry high in lycopene and vitamin C.
55 kcal / 100g
Bulgur
Bulgur is a quick-cooking, high-fiber whole grain made from parboiled, dried, and cracked wheat kernels.
83 kcal / 100g
Burdock Root
A high-fiber, prebiotic root vegetable known for its earthy flavor and gut-health benefits.
72 kcal / 100g
Cabbage
A low-calorie, high-fiber cruciferous vegetable that supports digestion and provides high volume for weight management.
25 kcal / 100g
Camel Milk
A low-fat, vitamin C-rich dairy milk from camels known for its unique immune proteins and blood sugar benefits.
52 kcal / 100g
Camu Camu
Camu camu is an Amazonian berry prized for having the highest natural vitamin C concentration of any food.
17 kcal / 100g
Cannellini Bean
A large white legume known for its creamy texture and high fiber content.
140 kcal / 100g
Cantaloupe
A hydrating, low-calorie melon prized for its sweet orange flesh and high vitamin A content.
34 kcal / 100g
Capon
A castrated male chicken prized for tender, flavorful, and fatty meat.
239 kcal / 100g
Carp
Carp is a nutrient-dense, freshwater fish high in protein and omega-3 fatty acids, commonly eaten in Eurasian cuisines.
127 kcal / 100g
Carpaccio
Carpaccio is an appetizer of thinly sliced raw meat or fish dressed with oil and acidic seasonings.
190 kcal / 100g
Carrot
Carrots are crunchy, nutrient-dense root vegetables exceptionally rich in beta-carotene and fiber, ideal for low-calorie snacking and cooking.
41 kcal / 100g
Cassava
A starchy tropical root vegetable that serves as a major carbohydrate staple but must be cooked before eating to remove toxins.
160 kcal / 100g
Catfish
Catfish is a mild-flavored, predominantly farm-raised freshwater fish high in protein and low in calories.
105 kcal / 100g
Cauliflower
A low-calorie, high-fiber cruciferous vegetable often used as a low-carb substitute for rice and potatoes.
25 kcal / 100g
Celery
Celery is a crunchy, water-rich vegetable known for its extremely low calorie content and high fiber, often used as a hydrating snack or low-carb diet staple.
16 kcal / 100g
Chayote
Chayote is a low-calorie, water-dense green gourd eaten as a vegetable, known for its mild flavor and crisp texture.
11 kcal / 100g
Cherimoya
A sweet, creamy tropical fruit known for its custard-like texture and blend of tropical flavors.
75 kcal / 100g
Cherry
A small, nutrient-dense stone fruit rich in antioxidants and low in calories.
63 kcal / 100g
Cherry Tomato
A miniature, nutrient-dense tomato variety prized for its sweet flavor and low-calorie profile.
18 kcal / 100g
Chicken
A lean, high-protein poultry meat essential for muscle building and low-carb diets.
165 kcal / 100g
Chicken Egg
A nutrient-dense, high-protein animal food providing complete amino acids, healthy fats, and essential micronutrients like choline and B12.
147 kcal / 100g
Chickpea
Chickpeas are high-fiber, high-protein legumes that provide steady energy and support digestive health.
164 kcal / 100g
Chickpea Pod
The edible green pod of the chickpea plant, rich in fiber and plant protein.
110 kcal / 100g
Chili Pepper
Chili peppers are low-calorie, spicy vegetables known for their capsaicin content, which provides heat and mild metabolic benefits.
40 kcal / 100g
Chokeberry
A small, dark, highly astringent berry renowned for its exceptional antioxidant concentration.
47 kcal / 100g
Choy Sum
Choy sum is a nutrient-dense Asian leafy green known for its tender stems, edible yellow flowers, and high bioavailable calcium content.
20 kcal / 100g
Clam
Clams are nutrient-dense shellfish exceptionally high in vitamin B12 and iron, offering lean protein with very few calories.
86 kcal / 100g
Cloudberry
A nutrient-dense, amber-colored arctic berry exceptionally high in vitamin C and fiber.
51 kcal / 100g
Coconut
A high-fat, fiber-rich tropical fruit known for its low carbohydrate content and unique medium-chain triglycerides.
354 kcal / 100g
Cod
Cod is a mild-flavored, low-calorie white fish packed with lean protein and essential nutrients like iodine and selenium.
82 kcal / 100g
Coq au Vin
A classic French chicken stew braised in red wine with mushrooms and bacon.
165 kcal / 100g
Coriander
Coriander is a low-calorie, aromatic herb used to flavor dishes without adding significant energy or carbohydrates.
23 kcal / 100g
Corn
Corn is a starchy whole-grain vegetable with a sweet flavor, providing complex carbohydrates, fiber, and moderate protein.
86 kcal / 100g
Cottage Cheese
A fresh, unaged cheese made from curdled milk, known for its high protein and low calorie content.
86 kcal / 100g
Crab
A low-calorie, high-protein shellfish rich in vitamin B12 and zinc, ideal for low-carb diets.
97 kcal / 100g
Cranberry
A tart, nutrient-dense red berry renowned for its high antioxidant content and urinary tract health benefits.
46 kcal / 100g
Cranberry Bean
A nutrient-dense, speckled legume high in fiber and plant protein with a low glycemic impact.
130 kcal / 100g
Crayfish
Crayfish are small, freshwater shellfish that provide high-quality, low-calorie protein with virtually zero carbohydrates.
87 kcal / 100g
Cucamelon
A bite-sized fruit that looks like a tiny watermelon but tastes like a tart cucumber.
14 kcal / 100g
Cucumber
A hydrating, low-calorie vegetable composed mostly of water, ideal for adding volume to meals without adding calories.
15 kcal / 100g
Custard Apple
A high-sugar, creamy tropical fruit prized for its sweet taste and soft texture.
94 kcal / 100g
Cuttlefish
A low-calorie, high-protein marine cephalopod rich in selenium and vitamin B12.
79 kcal / 100g
Dandelion Greens
A highly nutritious, bitter leafy green packed with vitamins K and A, often used in salads or sautéed.
45 kcal / 100g
Date
Dates are naturally sweet, energy-dense fruits with a chewy texture, often used as a whole-food sweetener or endurance snack.
277 kcal / 100g
Daylily
An edible flower and bud commonly used in Asian cooking, known for its mild flavor and strict requirement to be cooked before eating.
35 kcal / 100g
Dewberry
A low-growing, dark purple bramble fruit similar to a blackberry, high in fiber and antioxidants.
43 kcal / 100g
Dragon Fruit
A low-calorie, fiber-rich tropical fruit with a low glycemic impact and striking appearance.
57 kcal / 100g
Duck
A high-fat, zero-carb poultry meat prized for its rich flavor and crispy skin when roasted.
337 kcal / 100g
Duck Egg
A rich, high-protein, high-fat egg with a large yolk, popular for baking and keto diets.
185 kcal / 100g
Durian
A large, spiky tropical fruit known for its pungent aroma and uniquely high fat and calorie content compared to other fruits.
147 kcal / 100g
Edamame
Edamame is a green, immature soybean prized as a high-protein, high-fiber whole food snack or side dish.
121 kcal / 100g
Egg White
Egg white is the clear, protein-rich liquid of an egg that contains almost no fat or carbohydrates.
52 kcal / 100g
Egg Yolk
Egg yolk is the nutrient-dense yellow center of an egg, rich in healthy fats, cholesterol, and essential micronutrients like choline and vitamin D.
322 kcal / 100g
Eggplant
A low-calorie, high-fiber nightshade vegetable known for its deep purple skin and meaty texture when cooked.
25 kcal / 100g
Einkorn
Einkorn is the oldest cultivated wheat, offering higher protein and antioxidants than modern wheat with a distinct nutty flavor.
339 kcal / 100g
Elderberry
A dark, antioxidant-rich berry that must be cooked before eating to destroy natural toxins.
73 kcal / 100g
Emmer
Emmer is an ancient whole wheat grain prized for its high fiber, protein, and low glycemic impact compared to modern wheat.
130 kcal / 100g
Enoki Mushroom
A slender, mild-flavored mushroom commonly used in Asian soups, known for high fiber and low calories.
37 kcal / 100g
Escargot
Escargot is an edible land snail served as a lean, protein-rich delicacy, often cooked with garlic butter.
90 kcal / 100g
Euryale Seed
Euryale seed is a low-fat, high-carbohydrate aquatic seed commonly roasted as a crunchy, low-glycemic snack.
350 kcal / 100g
Facing Heaven Pepper
An upward-growing spicy chili pepper from Sichuan known for its moderate heat and culinary versatility.
40 kcal / 100g
Farro
Farro is an ancient whole grain wheat species known for its nutty flavor, chewy texture, and high fiber and protein content.
130 kcal / 100g
Fava Bean
Fava beans are nutrient-dense green legumes prized for their high protein, high fiber, and rich vitamin content.
110 kcal / 100g
Feijoa
A low-calorie, high-fiber tropical fruit with a unique pineapple-mint flavor.
55 kcal / 100g
Fiddlehead Fern
Fiddlehead ferns are the edible, coiled young shoots of the Ostrich fern, prized as a low-calorie, nutrient-dense spring vegetable.
34 kcal / 100g
Fig
A sweet, fiber-rich fruit with a soft texture and edible seeds, often enjoyed fresh or dried.
74 kcal / 100g
Flat Bean
Flat beans are wide-podded green beans prized for their crisp texture and high fiber content.
31 kcal / 100g
Flounder
Flounder is a low-calorie, high-protein white fish ideal for weight management and lean muscle maintenance.
91 kcal / 100g
Fonio
Fonio is a highly nutritious, gluten-free ancient grain native to West Africa with a low glycemic index and quick cooking time.
150 kcal / 100g
Freekeh
Freekeh is a low-glycemic, high-fiber whole grain made from roasted green wheat.
340 kcal / 100g
Frog Legs
A lean, low-calorie amphibian meat prized for its mild flavor and high protein content.
70 kcal / 100g
Fuzzy Gourd
A low-calorie, hydrating Asian gourd with a mild flavor and soft texture when cooked.
16 kcal / 100g
Garbanzo Bean
Garbanzo beans are fiber-rich, protein-dense legumes that provide sustained energy and support digestive health.
164 kcal / 100g
Garlic
A pungent allium bulb used globally for flavor and medicinal compounds like allicin.
149 kcal / 100g
Garlic Chive Flower
The flavorful, edible flower buds of garlic chives used as a culinary vegetable and garnish.
30 kcal / 100g
Garlic Chives
Garlic chives are a flat-leaved herb with a garlic-onion flavor used to enhance dishes without adding significant calories.
30 kcal / 100g
Garlic Scapes
Garlic scapes are the edible, curly flower stalks of hardneck garlic plants with a mild, sweet garlic flavor.
25 kcal / 100g
Gazpacho
Gazpacho is a chilled, raw vegetable soup made primarily from blended tomatoes, peppers, and cucumbers.
40 kcal / 100g
Ginger
A pungent, aromatic root used globally as a spice and natural digestive aid.
80 kcal / 100g
Goat Milk
A highly digestible, nutrient-dense dairy milk alternative with A2 protein and smaller fat globules than cow milk.
69 kcal / 100g
Goose
A high-fat, protein-rich dark meat poultry with zero carbohydrates.
320 kcal / 100g
Goose Egg
A large, rich-flavored egg with a higher yolk ratio and significantly more calories and nutrients than a standard chicken egg.
185 kcal / 100g
Gooseberry
A tart, fiber-rich berry exceptionally low in calories and sugar.
44 kcal / 100g
Goulash
A rich, paprika-spiced Hungarian beef and vegetable stew.
95 kcal / 100g
Grape
A sweet, bite-sized fruit known for high antioxidant content and quick-digesting carbohydrates.
69 kcal / 100g
Grapefruit
A low-calorie, high-volume citrus fruit known for its tart flavor and vitamin C content.
32 kcal / 100g
Greek Yogurt
A protein-rich, thick yogurt created by straining whey to concentrate nutrients and reduce carbs.
73 kcal / 100g
Green Bean
A low-calorie, high-fiber vegetable that supports blood sugar control and weight management.
31 kcal / 100g
Green Lentil
Green lentils are a nutrient-dense, high-protein legume that holds its shape well when cooked.
116 kcal / 100g
Green Pea
A nutrient-dense legume commonly consumed as a starchy vegetable, known for its high fiber and plant protein content.
81 kcal / 100g
Grouper
Grouper is a lean, firm white fish known for its high protein content and mild flavor.
92 kcal / 100g
Grouse
A lean, dark-meat game bird prized for its high protein content and rich, earthy flavor.
135 kcal / 100g
Guava
A nutrient-dense tropical fruit exceptionally high in vitamin C and dietary fiber with a low glycemic index.
68 kcal / 100g
Guavaberry
A small, tart-sweet tropical berry known for its aromatic flavor and use in traditional Caribbean liqueurs and preserves.
68 kcal / 100g
Guinea Fowl
A lean, high-protein game bird with a flavor profile between chicken and pheasant, known for its low fat content.
110 kcal / 100g
Hackberry
A small, sweet, wild berry-like fruit with a large edible seed known for its high fiber content.
140 kcal / 100g
Haddock
Haddock is a lean, white-fleshed saltwater fish known for its mild flavor and high protein content.
74 kcal / 100g
Halibut
Halibut is a lean, firm-textured white fish prized for its high protein content and mild flavor.
140 kcal / 100g
Hawthorn
A tart, antioxidant-rich berry traditionally used to support heart health and digestion.
60 kcal / 100g
Heavy Cream
A high-fat dairy product made from the top layer of milk, containing 36% or more milkfat.
340 kcal / 100g
Herring
Herring is a small, nutrient-dense oily fish exceptionally high in omega-3 fatty acids and vitamin D.
158 kcal / 100g
Honeydew
A hydrating, low-calorie melon with pale green flesh and a sweet, mild taste.
36 kcal / 100g
Horse Gram
Horse gram is a nutrient-dense, high-protein legume prized for its high fiber, low glycemic index, and weight loss benefits.
321 kcal / 100g
Houttuynia Cordata
A low-calorie, fishy-tasting herb used in Asian cuisine and traditional medicine.
24 kcal / 100g
Huckleberry
A wild, tart, antioxidant-rich berry native to North America.
45 kcal / 100g
Hummus
A creamy Middle Eastern dip made from mashed chickpeas, tahini, lemon juice, and garlic, prized for its fiber and healthy fat content.
166 kcal / 100g
Hyacinth Bean
A protein-rich tropical legume that must be cooked before eating to neutralize natural toxins.
340 kcal / 100g
Ice Plant
A crunchy, slightly salty succulent green used in salads.
18 kcal / 100g
Indian Kalimeris
Indian Kalimeris is a low-calorie, edible Asian leafy green with a mild herbal flavor.
25 kcal / 100g
Irish Stew
A traditional slow-cooked stew featuring lamb, potatoes, and root vegetables, providing a high-protein and satiating meal.
110 kcal / 100g
Jabuticaba
A Brazilian tree-born fruit with a thick dark skin and sweet pulp, known for its high antioxidant content.
58 kcal / 100g
Jackfruit
A large tropical fruit with a meaty texture when unripe, commonly used as a plant-based pulled pork substitute.
95 kcal / 100g
Job's Tears
A gluten-free whole grain known for its chewy texture and blood sugar-friendly properties.
356 kcal / 100g
Jujube
Jujube is a sweet, edible fruit popular in Asian cuisine, available fresh or dried, known for its high vitamin C and antioxidant content.
79 kcal / 100g
Kale
A nutrient-dense dark leafy green packed with vitamins K, A, and C, and fiber.
49 kcal / 100g
Kamut
Kamut is an ancient wheat grain prized for its high protein, rich nutty flavor, and superior nutrient density compared to modern wheat.
337 kcal / 100g
Kefir
A probiotic-rich, fermented milk drink that supports gut health and digestion.
61 kcal / 100g
Kelp
Kelp is a nutrient-dense brown seaweed exceptionally high in iodine and fiber, commonly used in Asian cuisine and as a dietary supplement.
43 kcal / 100g
Kidney Bean
A fiber-rich, plant-based protein legume shaped like a kidney, ideal for blood sugar control and gut health.
127 kcal / 100g
King Crab
A premium, low-calorie shellfish packed with protein and essential marine minerals.
97 kcal / 100g
King Oyster Mushroom
A large, meaty edible mushroom prized for its thick stem and high umami flavor, often used as a vegan meat alternative.
43 kcal / 100g
Kiwano
A spiky, orange-skinned tropical fruit with green jelly-like flesh, known for its high water content and mild cucumber-banana flavor.
44 kcal / 100g
Kiwi
A nutrient-dense, low-calorie fruit exceptionally high in vitamin C and dietary fiber.
61 kcal / 100g
Kohlrabi
Kohlrabi is a low-calorie, high-fiber cruciferous vegetable with a bulbous stem and a mild, sweet-peppery flavor.
27 kcal / 100g
Kumquat
A small, whole-eaten citrus fruit with a sweet edible peel and tart interior, rich in fiber and vitamin C.
71 kcal / 100g
Lamb
Lamb is the meat from young sheep, prized for its rich flavor and high protein, iron, and B-vitamin content.
250 kcal / 100g
Langsat
Langsat is a low-calorie, sweet-sour tropical fruit rich in fiber and vitamin C, commonly grown in Southeast Asia.
63 kcal / 100g
Lemon
A highly acidic, low-calorie citrus fruit rich in vitamin C and plant compounds.
29 kcal / 100g
Lentil
Lentils are small, lens-shaped legumes packed with plant-based protein, dietary fiber, and essential minerals.
116 kcal / 100g
Lettuce
A low-calorie, water-rich leafy green primarily used as a high-volume salad base.
15 kcal / 100g
Lily Bulb
A starchy, slightly sweet root vegetable commonly used in Asian cuisine and herbal remedies.
120 kcal / 100g
Lima Bean
A nutrient-dense legume high in fiber and plant protein with a low glycemic index.
115 kcal / 100g
Lime
A tart, low-calorie citrus fruit commonly used for flavoring food and beverages.
30 kcal / 100g
Lingonberry
Lingonberry is a small, tart, red boreal berry recognized for its high antioxidant levels and low sugar content compared to other fruits.
54 kcal / 100g
Lobster
A lean, high-protein marine crustacean with virtually zero carbohydrates.
89 kcal / 100g
Loganberry
A tart, dark red hybrid berry combining blackberry and raspberry genetics.
55 kcal / 100g
Longan
A sweet, juicy tropical fruit related to lychee known for its floral flavor and high sugar content.
60 kcal / 100g
Loquat
A small, tangy-sweet subtropical fruit rich in vitamin A and fiber.
47 kcal / 100g
Lotus Fruit
A starchy, low-fat aquatic seed-fruit from the sacred lotus plant, prized in Asian cuisine for its mild flavor and blood sugar-friendly carbs.
89 kcal / 100g
Lotus Root
Lotus root is a crunchy, mildly sweet aquatic vegetable rich in fiber and vitamin C, commonly used in Asian cooking.
74 kcal / 100g
Luffa
Luffa is a low-calorie, high-water gourd eaten as a vegetable when young, known for becoming a fibrous sponge when mature.
20 kcal / 100g
Lupin Bean
A high-protein, low-carb legume often eaten as a snack or used as a plant-based flour alternative.
114 kcal / 100g
Lychee
A sweet, fragrant tropical fruit with a rough red shell and juicy translucent flesh.
66 kcal / 100g
Mackerel
Mackerel is a nutrient-dense, oily fish prized for its high omega-3 fatty acid and vitamin B12 content.
262 kcal / 100g
Mahi Mahi
A lean, low-calorie saltwater fish high in protein and mild in flavor.
85 kcal / 100g
Malabar Spinach
A heat-tolerant, mucilaginous leafy green vine used as a nutritious vegetable in tropical climates.
19 kcal / 100g
Mandarin
A small, sweet citrus fruit with loose skin and high vitamin C content.
53 kcal / 100g
Mango
A sweet, tropical fruit rich in vitamin C, vitamin A, and dietary fiber.
60 kcal / 100g
Mangosteen
A tropical fruit known for its sweet-tart white flesh and purple rind, rich in unique antioxidants called xanthones.
73 kcal / 100g
Mangrove Fruit
A fibrous, astringent tropical fruit from coastal mangrove trees, known for its high antioxidant and fiber content.
45 kcal / 100g
Marionberry
A tart-sweet blackberry variety prized for its high antioxidant and fiber content.
43 kcal / 100g
Marrowfat Pea
Mature, dried green peas with a dense, starchy texture and high protein-fiber ratio.
340 kcal / 100g
Medlar
A unique autumn fruit that must be overripened (bletted) before eating, offering a sweet, spiced applesauce flavor.
47 kcal / 100g
Millet
Millet is a versatile, gluten-free ancient grain rich in magnesium and complex carbohydrates, commonly used as a base for porridges, pilafs, and flatbreads.
119 kcal / 100g
Muesli
A minimally processed, dry mixture of rolled oats, nuts, seeds, and dried fruit typically eaten soaked or with milk.
360 kcal / 100g
Mulberry
A sweet, low-glycemic berry rich in antioxidants and unique blood-sugar-regulating compounds.
43 kcal / 100g
Mung Bean
A nutrient-dense, high-protein legume with exceptional fiber content and a low glycemic index.
347 kcal / 100g
Mung Bean Sprouts
Mung bean sprouts are the crisp, low-calorie germinated shoots of mung beans, rich in water and dietary fiber.
30 kcal / 100g
Muskmelon
A hydrating, low-calorie melon rich in vitamins A and C, ideal for volume eating and summer hydration.
34 kcal / 100g
Mussel
Mussels are nutrient-dense shellfish high in protein and vitamin B12.
86 kcal / 100g
Mutton
Mutton is meat from a mature sheep, offering a strong flavor and high protein content.
258 kcal / 100g
Nance
A small, nutrient-dense tropical fruit known for its unique sweet-sour flavor and high fiber content.
76 kcal / 100g
Napa Cabbage
Napa cabbage is a mild, tender cruciferous vegetable known for its high water content and extremely low calorie count, making it ideal for volume eating.
16 kcal / 100g
Naranjilla
A tart, citrus-like tropical fruit native to South America, known for its green juice and leathery orange skin.
45 kcal / 100g
Navy Bean
A small, white, fiber-rich legume that provides high plant protein and supports stable blood sugar.
140 kcal / 100g
Nori
A nutrient-dense edible seaweed pressed into thin, dark green sheets commonly used for wrapping sushi.
345 kcal / 100g
Oatmeal
A warm breakfast cereal made from oats, recognized for its high soluble fiber and heart-health benefits.
68 kcal / 100g
Oats
A whole-grain cereal rich in soluble fiber, prized for promoting fullness and supporting heart health.
389 kcal / 100g
Octopus
A lean, zero-carb marine mollusk packed with high-quality protein and essential micronutrients.
82 kcal / 100g
Okra
Okra is a nutrient-dense, low-calorie green vegetable prized for its high soluble fiber content that aids digestion and blood sugar regulation.
33 kcal / 100g
Onion
A low-calorie, nutrient-dense root vegetable known for its pungent flavor and high antioxidant content.
40 kcal / 100g
Orange
A sweet-tart citrus fruit packed with vitamin C, fiber, and hydration, ideal for low-calorie snacking.
47 kcal / 100g
Ostrich Egg
A massive, protein-rich egg from the ostrich, equivalent to about two dozen chicken eggs.
143 kcal / 100g
Oyster
Oysters are nutrient-dense bivalve mollusks exceptionally high in zinc and vitamin B12, often consumed raw or cooked as a low-calorie protein source.
81 kcal / 100g
Oyster Mushroom
A low-calorie, nutrient-dense edible fungus known for its mild flavor and beneficial beta-glucan content.
33 kcal / 100g
Papaya
A low-calorie tropical fruit rich in vitamin C and the digestive enzyme papain, known for its sweet orange flesh and gut-friendly properties.
43 kcal / 100g
Partridge
A lean, high-protein game bird with zero carbohydrates and a robust, earthy flavor.
242 kcal / 100g
Passion Fruit
A nutrient-dense tropical fruit known for its high fiber content and sweet-tart seed-filled pulp.
97 kcal / 100g
Pea Shoots
Pea shoots are the young, edible leaves and tendrils of the pea plant, prized for their sweet flavor and high nutrient density.
35 kcal / 100g
Peach
A low-calorie, hydrating stone fruit rich in vitamins and antioxidants, ideal for healthy snacking.
39 kcal / 100g
Pear
A high-fiber, low-calorie fruit known for its sweet flavor and low glycemic impact.
57 kcal / 100g
Pepino
A low-calorie, hydrating fruit tasting like a cross between a melon and a cucumber.
35 kcal / 100g
Perch
Perch is a lean, mild-flavored freshwater or ocean fish providing high-quality protein with very few calories and fat.
91 kcal / 100g
Persimmon
A sweet, orange autumn fruit high in vitamin A and fiber, known for its unique honey-like flavor when ripe.
127 kcal / 100g
Pheasant
A lean, high-protein game bird with minimal fat and zero carbohydrates.
133 kcal / 100g
Pheasant Egg
A small, protein-rich game bird egg with a large yolk and rich flavor.
145 kcal / 100g
Physalis
A low-calorie, sweet-tart berry encased in a papery husk, rich in vitamins and antioxidants.
53 kcal / 100g
Pigeon
A nutrient-dense dark-meat game bird high in protein and heme iron.
170 kcal / 100g
Pigeon Pea
A nutrient-dense tropical legume high in protein and fiber, commonly eaten as split peas or dal.
121 kcal / 100g
Pineapple
A sweet, tart tropical fruit rich in vitamin C and the digestive enzyme bromelain.
50 kcal / 100g
Pinto Bean
A nutrient-dense speckled legume high in fiber and plant protein, ideal for blood sugar control and gut health.
143 kcal / 100g
Plantain
A starchy, cooking banana variety rich in complex carbohydrates and potassium, typically eaten cooked.
122 kcal / 100g
Plum
A low-calorie stone fruit rich in antioxidants and digestive-supporting compounds.
46 kcal / 100g
Pomegranate
A nutrient-dense, antioxidant-rich fruit known for its sweet-tart arils and heart-health benefits.
83 kcal / 100g
Pomelo
A large, low-calorie citrus fruit with a sweet-tart flavor and thick rind, rich in vitamin C and potassium.
38 kcal / 100g
Pork
A versatile red meat rich in high-quality protein and B vitamins, commonly consumed worldwide in various cuts and preparations.
143 kcal / 100g
Potato
A starchy root vegetable providing high satiety, complex carbohydrates, and resistant starch when cooked and cooled.
77 kcal / 100g
Prawn
A low-calorie, high-protein shellfish ideal for weight management and muscle maintenance.
99 kcal / 100g
Pumpkin
A low-calorie, beta-carotene-rich winter squash with a high water content and low glycemic load.
26 kcal / 100g
Purple Potato
A nutrient-dense root vegetable with vibrant purple flesh caused by high anthocyanin antioxidant levels.
75 kcal / 100g
Purslane
Purslane is a succulent, nutrient-dense leafy green renowned for having the highest omega-3 fatty acid content among leafy vegetables.
20 kcal / 100g
Quail
A small, lean game bird providing high-quality, zero-carb protein and dense micronutrition.
134 kcal / 100g
Quail Egg
A miniature, nutrient-dense poultry egg often used as a gourmet ingredient or portable high-protein snack.
158 kcal / 100g
Quince
A hard, aromatic pome fruit that requires cooking to become palatable, offering high fiber and low calories.
57 kcal / 100g
Quinoa
Quinoa is a gluten-free seed prepared like a whole grain, prized for its complete protein profile and high nutrient density.
120 kcal / 100g
Rabbit
A highly lean, protein-dense game meat with fewer calories and fat than chicken.
136 kcal / 100g
Radish
A crisp, peppery root vegetable with extremely low calories and high water content, ideal for volume eating.
16 kcal / 100g
Rambutan
A sweet, tropical fruit with a distinctive hairy shell and juicy translucent flesh related to lychee.
68 kcal / 100g
Raspberry
A nutrient-dense, high-fiber berry with a low glycemic impact, ideal for weight management and metabolic health.
52 kcal / 100g
Ratatouille
A low-calorie, nutrient-dense French vegetable stew rich in fiber and antioxidants.
55 kcal / 100g
Raw Milk
Unpasteurized milk that has not been heated to eliminate harmful bacteria, retaining natural enzymes and probiotics.
64 kcal / 100g
Red Lentil
A fast-cooking, hulled and split legume packed with plant protein and fiber.
353 kcal / 100g
Red Rice
A nutrient-dense whole grain rice with an intact red bran layer offering more fiber and antioxidants than white rice.
362 kcal / 100g
Redcurrant
Redcurrants are small, tart red berries known for their high vitamin C content and low glycemic impact.
56 kcal / 100g
Rice Bran
Rice bran is the fiber- and nutrient-rich outer coating of the rice kernel removed during milling.
316 kcal / 100g
Romaine Lettuce
A crisp, dark-leafed lettuce variety known for its robust texture and high nutrient density per calorie.
17 kcal / 100g
Romanesco Broccoli
A fractal-shaped cruciferous vegetable with a nutty flavor, closely related to broccoli and cauliflower.
31 kcal / 100g
Rose Apple
A low-calorie, hydrating tropical fruit with a mild floral taste and crisp texture.
25 kcal / 100g
Rowanberry
A tart, astringent berry from the mountain ash tree that requires cooking or freezing to neutralize natural parasorbic acid before consumption.
55 kcal / 100g
Russet Potato
A high-starch, potassium-rich tuber prized for baking and mashing, offering unique satiety and resistant starch benefits.
79 kcal / 100g
Rye
Rye is a nutrient-dense whole grain prized for its high fiber content, low glycemic impact, and distinct earthy flavor.
338 kcal / 100g
Salak
A crisp, sweet-sour tropical fruit with scaly skin, known for its high fiber and unique astringent properties.
82 kcal / 100g
Salmon
A nutrient-dense fatty fish rich in omega-3s and high-quality protein.
208 kcal / 100g
Salmonberry
A wild, tart-to-sweet North American berry similar to a raspberry.
47 kcal / 100g
Santol
A sweet and sour tropical fruit with a cotton-like pulp, popular in Southeast Asian cuisine.
85 kcal / 100g
Sapodilla
A sweet, grainy tropical fruit known for its brown sugar flavor and high fiber content.
83 kcal / 100g
Sardine
Small, nutrient-dense oily fish packed with omega-3s, protein, and calcium.
208 kcal / 100g
Sashimi
Sashimi is thinly sliced raw fish served without rice, prized for its pure protein and omega-3 content.
130 kcal / 100g
Saskatoon Berry
A nutrient-dense, fiber-rich purple berry native to North America with high antioxidant levels and a nutty flavor.
85 kcal / 100g
Sauerkraut
A low-calorie fermented cabbage rich in probiotics and fiber that supports digestive health.
19 kcal / 100g
Scallop
A low-calorie, high-protein bivalve mollusk prized for its sweet flavor and lean nutritional profile.
137 kcal / 100g
Sea Buckthorn
A nutrient-dense, bright orange superberry uniquely high in omega-7 fatty acids and vitamin C.
82 kcal / 100g
Shakshuka
A nutrient-dense dish of eggs poached in a spiced tomato and pepper sauce.
85 kcal / 100g
Sheep Milk
A rich, high-fat, high-protein dairy milk with superior calcium content and easily digestible A2 protein.
108 kcal / 100g
Shepherd's Purse
Shepherd's purse is a wild, edible leafy green from the mustard family known for its distinct heart-shaped seed pods and medicinal properties.
43 kcal / 100g
Shiitake Mushroom
Shiitake mushrooms are a low-calorie, nutrient-dense fungus known for their savory umami flavor and immune-supporting beta-glucans.
34 kcal / 100g
Shrimp
Shrimp is a low-calorie, high-protein crustacean seafood rich in selenium and iodine, ideal for low-carb diets.
85 kcal / 100g
Snail
A high-protein, low-calorie edible mollusk often consumed in French cuisine as escargot.
90 kcal / 100g
Snake Gourd
A low-calorie, high-water gourd vegetable commonly used in Asian cooking for blood sugar control and weight management.
17 kcal / 100g
Snapper
A lean, high-protein saltwater fish with firm flesh and a mild, sweet flavor.
100 kcal / 100g
Snow Crab
A low-calorie, high-protein shellfish with zero carbohydrates and a sweet, delicate flavor.
90 kcal / 100g
Snow Fungus
A low-calorie, gelatinous edible mushroom known for its hydrating polysaccharides and high water content.
60 kcal / 100g
Snow Pea
A flat, edible-pod pea eaten whole, known for its crisp texture and mild sweetness.
42 kcal / 100g
Sole
Sole is a lean, low-calorie flatfish packed with high-quality protein and essential marine nutrients.
91 kcal / 100g
Sorghum
A naturally gluten-free ancient grain high in fiber and antioxidants, ideal for blood sugar control and gut health.
329 kcal / 100g
Soursop
A fiber-rich tropical fruit with a creamy texture and sweet-tart flavor, known for its vitamin C content and unique antioxidant profile.
66 kcal / 100g
Soybean
A protein and fat-rich legume commonly used for plant-based protein, oil production, and fermented foods.
446 kcal / 100g
Soybean Sprouts
Crunchy, protein-rich sprouted soybeans commonly used in Asian cooking.
122 kcal / 100g
Spaghetti Squash
A low-calorie winter squash whose cooked flesh separates into strands resembling pasta.
31 kcal / 100g
Spelt
An ancient whole grain related to wheat that offers high fiber and protein with a nutty flavor.
338 kcal / 100g
Spinach
A nutrient-dense, low-calorie leafy green high in vitamins A and K.
23 kcal / 100g
Split Pea
Split peas are dried, peeled peas split in half, offering a highly nutritious, fiber-rich, and protein-dense legume ideal for hearty meals.
342 kcal / 100g
Squid
Squid is a high-protein, low-calorie shellfish that provides essential nutrients with virtually zero carbohydrates.
92 kcal / 100g
Star Fruit
A low-calorie, crisp tropical fruit shaped like a star when sliced, known for its sweet-tart flavor and hydrating properties.
31 kcal / 100g
Sticky Rice
A high-amylopectin short-grain rice that becomes distinctly sticky when cooked.
97 kcal / 100g
Strawberry
A low-calorie, high-antioxidant fruit known for its high vitamin C content and low glycemic impact.
32 kcal / 100g
Sugar Snap Pea
A sweet, crunchy edible-podded pea eaten whole, offering high volume and fiber for very few calories.
42 kcal / 100g
Sweet Potato
A nutrient-dense root vegetable high in vitamin A and fiber, serving as a healthier complex carbohydrate alternative to white potatoes.
86 kcal / 100g
Sweet Potato Leaves
Nutrient-dense, low-calorie leafy green from the sweet potato plant, rich in vitamins and antioxidants.
42 kcal / 100g
Swiss Cheese
A low-carb, protein-rich fermented cheese known for its signature holes and nutty flavor.
393 kcal / 100g
Sword Bean
A high-protein, high-fiber tropical legume that must be thoroughly cooked to remove natural toxins.
140 kcal / 100g
Swordfish
A large, meaty saltwater fish prized for its steak-like texture but noted for its high mercury content.
172 kcal / 100g
Tamarillo
A tangy, egg-shaped fruit known as a tree tomato, rich in vitamin C and fiber.
40 kcal / 100g
Tamarind
A sweet and sour tropical fruit used primarily as a flavoring agent, rich in sugar and dietary fiber.
239 kcal / 100g
Tandoori Chicken
A high-protein, low-carb Indian dish featuring yogurt-marinated chicken cooked in a clay oven.
165 kcal / 100g
Taro
A starchy root vegetable that provides complex carbs and gut-friendly resistant starch, requiring thorough cooking before eating.
142 kcal / 100g
Teff
A nutrient-dense, naturally gluten-free ancient grain high in fiber, iron, and protein.
367 kcal / 100g
Thimbleberry
A wild, delicate red berry similar to a raspberry but softer and flatter, known for its tart-sweet flavor and high fiber content.
47 kcal / 100g
Tilapia
Tilapia is a lean, mild-tasting freshwater fish widely farmed for its affordable, high-protein meat.
96 kcal / 100g
Tom Yum Goong
A low-calorie, high-protein Thai hot and sour soup made with shrimp and aromatic herbs.
50 kcal / 100g
Tomato
A low-calorie, nutrient-dense fruit packed with the antioxidant lycopene and commonly used as a vegetable in savory dishes.
18 kcal / 100g
Toona Sinensis
An aromatic leafy vegetable harvested from the Chinese mahogany tree, known for its unique savory flavor and high antioxidant content.
45 kcal / 100g
Tortilla Espanola
A traditional Spanish omelet made with eggs, potatoes, and olive oil.
165 kcal / 100g
Trichosanthes Kirilowii
A medicinal gourd plant whose fruit and root are used in traditional medicine and occasionally cooked as a vegetable.
15 kcal / 100g
Triticale
A nutrient-dense hybrid grain combining the yield of wheat and the resilience of rye.
336 kcal / 100g
Trout
Trout is a nutrient-dense freshwater fish high in protein and heart-healthy omega-3 fatty acids.
141 kcal / 100g
Turkey
Turkey is a lean, zero-carb poultry meat prized for its high protein content and low fat, particularly in the breast cut.
135 kcal / 100g
Turkey Egg
A large, high-protein, high-fat egg from turkeys with a richer flavor and nutrient density surpassing chicken eggs.
171 kcal / 100g
Veal
Veal is meat from young cattle, offering a tender texture and a highly bioavailable source of protein, vitamin B12, and iron.
172 kcal / 100g
Venison
Venison is the meat of deer, prized as an exceptionally lean and protein-dense red meat.
158 kcal / 100g
Water Bamboo
Water bamboo is a crisp, low-calorie aquatic vegetable commonly used in Asian cooking.
26 kcal / 100g
Water Caltrop
A starchy, horned aquatic fruit often boiled or roasted, known for its resistant starch and nutty flavor.
97 kcal / 100g
Water Celery
Water celery is a low-calorie, high-water aquatic vegetable commonly used in Asian cooking for its crisp texture and mild peppery flavor.
14 kcal / 100g
Water Chestnut
A crisp, mildly sweet aquatic vegetable that retains its crunch when cooked.
97 kcal / 100g
Water Spinach
A low-calorie, nutrient-dense aquatic leafy green popular in Asian stir-fries and soups.
19 kcal / 100g
Watercress
Watercress is a nutrient-dense aquatic leafy green known for its high vitamin and antioxidant content and very low calorie count.
11 kcal / 100g
Watermelon
A highly hydrating, low-calorie summer fruit rich in lycopene and water content.
30 kcal / 100g
Wax Apple
A highly hydrating, low-calorie tropical fruit with a crisp texture and waxy skin.
25 kcal / 100g
Wax Gourd
A high-volume, ultra-low-calorie gourd used in Asian cooking with minimal impact on blood sugar.
13 kcal / 100g
Wheat
A staple cereal grain rich in carbohydrates and fiber, commonly milled into flour for bread and pasta.
340 kcal / 100g
Wheat Bran
The fiber-rich outer shell of the wheat kernel that promotes digestive regularity and provides minimal digestible carbohydrates.
216 kcal / 100g
Wheat Germ
Wheat germ is the nutrient-rich core of the wheat kernel, packed with protein, fiber, and vitamin E, typically used as a nutritional supplement or topping.
360 kcal / 100g
White Bean
White beans are small, pale legumes packed with fiber, protein, and slow-digesting carbohydrates.
140 kcal / 100g
White Radish
White radish (daikon) is a large, mild-flavored cruciferous root vegetable extremely low in calories and rich in digestive enzymes and vitamin C.
18 kcal / 100g
Whole Milk
Whole milk is a minimally processed dairy beverage containing its natural fat content, providing a balanced mix of protein, carbohydrates, and essential vitamins.
61 kcal / 100g
Wild Rice
Wild rice is a highly nutritious aquatic grass seed offering more protein and fiber than traditional white or brown rice.
101 kcal / 100g
Wolfberry
A nutrient-dense, brightly colored berry usually consumed dried, known for its high antioxidant and vitamin A content.
349 kcal / 100g
Wood Ear Mushroom
Wood ear mushroom is a low-calorie, high-fiber edible fungus known for its gelatinous texture and cardiovascular benefits.
25 kcal / 100g
Yam
A starchy, fiber-rich root vegetable that provides sustained complex carbohydrates and essential minerals.
118 kcal / 100g
Yardlong Bean
A long, slender green legume pod known for its low calorie count, moderate fiber, and versatile culinary use in stir-fries and stews.
47 kcal / 100g
Yellow Pea
A nutrient-dense, high-protein legume commonly sold split, known for its mild flavor and high fiber content.
325 kcal / 100g
Yogurt
A probiotic-rich fermented dairy food made by culturing milk with live bacteria.
61 kcal / 100g
Yukon Gold Potato
A yellow-fleshed, medium-starch potato prized for its creamy texture and buttery flavor.
77 kcal / 100g
Zucchini
A low-calorie, high-water summer squash commonly used as a low-carb pasta alternative.
17 kcal / 100g
Light processing
Açai Berry
A fat-rich, low-sugar Amazonian berry prized for its dense antioxidant content.
70 kcal / 100g
Arrowroot
An easily digestible starch extracted from the roots of the arrowroot plant, commonly used as a gluten-free thickening agent.
357 kcal / 100g
Barley
A high-fiber whole grain known for its cholesterol-lowering beta-glucan content.
352 kcal / 100g
Basmati Rice
Basmati rice is a long-grain aromatic rice known for its light, fluffy texture and moderate glycemic index compared to other white rices.
130 kcal / 100g
Bibimbap
Bibimbap is a Korean rice bowl mixed with vegetables, meat, egg, and spicy gochujang sauce.
140 kcal / 100g
Blue Cheese
A pungent, blue-veined cheese made from cow, sheep, or goat milk and cultured with Penicillium mold.
353 kcal / 100g
Boeuf Bourguignon
A rich French beef stew braised in red wine with vegetables and bacon.
135 kcal / 100g
Brie Cheese
Brie is a soft, creamy French cow's milk cheese with an edible rind, known for its rich flavor and low carbohydrate content.
334 kcal / 100g
Bulgogi
Bulgogi is a Korean dish of thinly sliced, marinated grilled beef.
221 kcal / 100g
Buttermilk
A tangy, probiotic-rich fermented dairy drink made from low-fat milk.
40 kcal / 100g
Camembert Cheese
A soft, creamy, surface-ripened French cow's milk cheese known for its edible white rind and rich, earthy flavor.
299 kcal / 100g
Caviar
Caviar is the salt-cured roe of sturgeon fish, known as a nutrient-dense luxury food.
264 kcal / 100g
Cheddar Cheese
A firm, aged cow's milk cheese characterized by its dense texture, high protein, and near-zero carbohydrate content.
403 kcal / 100g
Feta Cheese
A tangy, crumbly, and salty brined cheese traditionally made from sheep's milk in Greece.
264 kcal / 100g
Fondue
A rich, melted cheese dip traditionally served with bread for dipping.
230 kcal / 100g
Gouda Cheese
Gouda is a semi-hard Dutch cow's milk cheese known for its rich, creamy flavor and high calcium and protein content.
356 kcal / 100g
Kimchi Jjigae
A traditional Korean stew featuring aged kimchi, pork, and tofu in a spicy, probiotic-rich broth.
85 kcal / 100g
Low Fat Milk
Low fat milk is a reduced-calorie dairy beverage that maintains high protein and calcium levels while removing most of the natural fat.
42 kcal / 100g
Macaroni
Macaroni is a dry, tubular pasta made from durum wheat, commonly used in baked dishes or served with cheese.
131 kcal / 100g
Milk Powder
Shelf-stable dehydrated milk with concentrated protein, carbs, and fats.
496 kcal / 100g
Mozzarella Cheese
A soft, mild-flavored Italian cheese known for its excellent melting quality and high moisture content.
280 kcal / 100g
Olive
A high-fat, low-carb fruit cured in brine, prized for its heart-healthy monounsaturated fats.
115 kcal / 100g
Paella Valenciana
A traditional Spanish rice dish featuring short-grain rice, meat, beans, and saffron, known for its crispy crust.
160 kcal / 100g
Parmesan Cheese
A highly aged, hard Italian cheese known for its intense umami flavor, high protein content, and near-zero lactose.
431 kcal / 100g
Pho
A traditional Vietnamese bone broth soup with rice noodles, herbs, and meat.
39 kcal / 100g
Polenta
A versatile Italian cornmeal porridge served soft or firm as a starchy side dish.
85 kcal / 100g
Ricotta Cheese
A fresh, creamy Italian whey cheese with a slightly sweet flavor and high-quality whey protein content.
174 kcal / 100g
Shepherd's Pie
A hearty baked dish of minced lamb and vegetables topped with mashed potatoes.
165 kcal / 100g
Skimmed Milk
A fat-free or low-fat dairy milk with concentrated protein and carbohydrates but minimal calories from fat.
34 kcal / 100g
Soba
Japanese noodles made from buckwheat flour, offering more protein and fiber than standard white flour noodles.
99 kcal / 100g
Sour Cream
A fermented dairy condiment made from cream, known for its tangy flavor and high fat content.
193 kcal / 100g
Sunday Roast
A traditional British meal of roasted meat, potatoes, vegetables, and Yorkshire pudding.
150 kcal / 100g
Sushi
A Japanese dish featuring vinegared white rice paired with raw fish, vegetables, or seaweed.
160 kcal / 100g
Tuna
Tuna is a large, ocean-dwelling fish prized for its lean protein and omega-3 content, commonly eaten fresh or canned.
116 kcal / 100g
Whipping Cream
A high-fat dairy liquid used to create whipped toppings or add richness to recipes.
345 kcal / 100g
Yakitori
Yakitori is a Japanese dish of skewered and charcoal-grilled chicken, seasoned with salt or sweet soy glaze.
190 kcal / 100g
Processed
Anchovy
Anchovies are small, oily fish commonly preserved in salt and oil, offering high protein and omega-3 fatty acids but significant sodium content.
210 kcal / 100g
Baguette
A traditional French bread made from refined flour, known for its crispy crust and chewy interior.
270 kcal / 100g
Beef Wellington
A high-calorie, high-protein baked beef dish wrapped in mushroom pâté and puff pastry.
320 kcal / 100g
Biryani
A spiced mixed rice dish from the Indian subcontinent combining meat or vegetables with aromatic basmati rice.
160 kcal / 100g
Bruschetta
An Italian appetizer featuring toasted bread topped with a fresh mixture of tomatoes, garlic, and olive oil.
220 kcal / 100g
Condensed Milk
A thick, sweetened dairy product made by removing water from milk and adding sugar.
321 kcal / 100g
Cornmeal
Cornmeal is a coarse flour ground from dried corn, used as a staple carbohydrate in various global cuisines.
370 kcal / 100g
Couscous
Couscous is a tiny pasta made from durum wheat semolina, commonly used as a base for stews and vegetables.
112 kcal / 100g
Couscous Pearl
Pearl couscous is a small, round, toasted pasta made from semolina flour, commonly used as a base for salads and bowls.
112 kcal / 100g
Crepe
A thin, flat French pancake made from flour, eggs, and milk, typically filled with sweet or savory ingredients.
197 kcal / 100g
Dim Sum
A style of Chinese cuisine featuring small, bite-sized portions of dumplings, buns, and plates served as a shared meal.
220 kcal / 100g
Dumpling
A wrapped dough pocket filled with meat or vegetables, commonly boiled, steamed, or pan-fried.
215 kcal / 100g
Evaporated Milk
Canned concentrated milk with 60% of the water removed, offering a rich, creamy texture for cooking and coffee.
134 kcal / 100g
Falafel
A traditional Middle Eastern fried patty made from seasoned ground chickpeas or fava beans.
333 kcal / 100g
Farfalle
A bow-tie shaped pasta made from durum wheat, known for its versatile texture and sauce-holding shape.
371 kcal / 100g
Fettuccine Alfredo
A high-calorie Italian pasta dish featuring noodles in a rich butter, cream, and Parmesan sauce.
380 kcal / 100g
Fusilli
A spiral-shaped durum wheat pasta designed to hold thick sauces effectively.
371 kcal / 100g
Glass Noodle
A transparent, gelatinous noodle made from starch and water, commonly used in Asian soups and stir-fries.
84 kcal / 100g
Gnocchi
Gnocchi is an Italian potato-based dumpling that serves as a high-carbohydrate alternative to traditional pasta.
133 kcal / 100g
Gnocchi Sorrentina
A baked Italian dish of potato gnocchi, tomato sauce, and melted mozzarella.
170 kcal / 100g
Green Curry
A Thai curry dish featuring coconut milk, green chili paste, and vegetables or protein.
110 kcal / 100g
Haggis
A traditional Scottish dish made from minced sheep offal mixed with oatmeal, suet, and spices.
310 kcal / 100g
Hot Pot
A communal Asian dish where fresh and processed ingredients are cooked tableside in a simmering flavored broth.
85 kcal / 100g
Jasmine Rice
A fragrant, long-grain white rice with a high glycemic index and soft, sticky texture when cooked.
130 kcal / 100g
Lasagna
A layered Italian pasta bake combining noodles, sauce, meat, and cheese.
135 kcal / 100g
Massaman Curry
A rich, peanut-and-potato-based Thai curry with a mild, warming spice profile and high fat content.
140 kcal / 100g
Moussaka
A rich, baked eggplant and ground meat casserole topped with béchamel sauce, traditional to Greek and Mediterranean cuisines.
165 kcal / 100g
Naan
A soft, leavened flatbread commonly served with South Asian cuisine.
290 kcal / 100g
Nasi Goreng
A savory and sweet Indonesian fried rice dish made with kecap manis and proteins.
180 kcal / 100g
Orzo
A small, rice-shaped pasta traditionally made from durum wheat.
371 kcal / 100g
Paella
Paella is a traditional Spanish saffron-rice dish cooked with mixed meats and seafood, providing a balanced but carb-heavy meal.
157 kcal / 100g
Peking Duck
A high-fat, high-protein roasted poultry dish famous for its crispy, glazed skin.
337 kcal / 100g
Ravioli
Ravioli is a stuffed pasta dish consisting of a filling sealed between two layers of thin egg pasta dough.
140 kcal / 100g
Rice
A staple cereal grain providing fast-digesting carbohydrates, commonly consumed in refined white or whole grain brown forms.
130 kcal / 100g
Rice Noodle
A gluten-free noodle made from rice flour, commonly used in Asian dishes.
108 kcal / 100g
Rigatoni
A tube-shaped, ridged durum wheat pasta commonly paired with heavy meat or vegetable sauces.
157 kcal / 100g
Risotto
A creamy, refined Italian rice dish cooked with broth and cheese, known for its high carbohydrate content and low fiber.
140 kcal / 100g
Roe
Roe is the eggs of fish and marine animals, prized as a concentrated source of omega-3s, vitamin B12, and protein.
220 kcal / 100g
Sago
Sago is a pure starch extracted from tropical palm pith, typically sold as pearls and used as a high-carb thickener or base in cooking.
332 kcal / 100g
Sandwich
A portable meal consisting of fillings placed between slices of bread.
250 kcal / 100g
Satay
Satay is a Southeast Asian dish of marinated, grilled meat skewers served with peanut sauce.
230 kcal / 100g
Semolina
A coarse, pale-yellow flour milled from durum wheat, best known as the primary ingredient in pasta.
360 kcal / 100g
Shawarma
A Middle Eastern dish of seasoned, vertical-roasted sliced meat, typically served in a flatbread wrap.
230 kcal / 100g
Spaghetti
A traditional Italian pasta made from durum wheat, serving as a dense carbohydrate base for meals.
158 kcal / 100g
Spaghetti Carbonara
A rich Italian pasta dish featuring eggs, cheese, and cured pork mixed with spaghetti.
220 kcal / 100g
Taco
A folded tortilla filled with seasoned meat, beans, cheese, and fresh toppings.
210 kcal / 100g
Tapioca
A pure starch extracted from cassava root, commonly used as a thickener or in puddings and bubble tea.
358 kcal / 100g
Tortellini
Tortellini is a ring-shaped, stuffed Italian pasta typically filled with cheese, meat, or greens.
320 kcal / 100g
Udon
Udon is a thick Japanese wheat noodle known for its chewy texture and quick-digesting carbohydrates.
130 kcal / 100g
Vermicelli
Vermicelli is a thin, fast-cooking pasta made primarily from refined wheat flour.
357 kcal / 100g
Wonton
A Chinese dumpling made of a thin wheat dough wrapper filled with seasoned meat or seafood.
175 kcal / 100g
Ultra-processed
Arborio Rice
A short-grain white rice prized for its creamy, chewy texture in risotto and high starch content.
350 kcal / 100g
Baklava
A dense, sweet pastry made of layered filo dough, nuts, and honey or syrup.
430 kcal / 100g
Bangers and Mash
A traditional British dish of sausages and mashed potatoes, often served with onion gravy.
180 kcal / 100g
Banh Mi
A Vietnamese baguette sandwich combining savory meats, pate, pickled vegetables, and fresh herbs.
260 kcal / 100g
Bratwurst
A seasoned German sausage made primarily from pork or veal, known for its high fat content and savory flavor.
297 kcal / 100g
Burger
A ground beef patty served in a sliced bun, typically with cheese and savory condiments.
265 kcal / 100g
Burrito
A flour tortilla wrapped around savory fillings like meat, beans, and rice.
206 kcal / 100g
Butter Chicken
A high-calorie, creamy Indian curry made with chicken, tomatoes, butter, and cream.
230 kcal / 100g
Century Egg
A traditional Chinese preserved egg with a gelatinous dark white and creamy, rich yolk created through alkaline curing.
171 kcal / 100g
Churros
A sweet, deep-fried dough pastry coated in sugar and cinnamon.
437 kcal / 100g
Croissant
A flaky, buttery French pastry made from laminated yeast dough.
406 kcal / 100g
Enchilada
A rolled corn tortilla stuffed with meat, cheese, or beans and baked in sauce.
210 kcal / 100g
Fettuccine
A flat, ribbon-style Italian pasta made from durum wheat, typically served with heavy sauces.
371 kcal / 100g
Fish and Chips
A high-calorie fast food dish of battered, deep-fried fish served with deep-fried potato strips.
270 kcal / 100g
Gelato
A dense, Italian-style frozen dessert with less fat but more sugar than traditional ice cream.
200 kcal / 100g
Granola
A sweetened, baked oat and nut cereal often consumed for breakfast or as a calorie-dense snack.
471 kcal / 100g
Hainanese Chicken Rice
A popular Southeast Asian meal of poached chicken served with rice cooked in chicken fat and flavorful broths.
195 kcal / 100g
Kebab
A savory meat dish cooked on a skewer or rotating spit, typically made from lamb, beef, or chicken.
226 kcal / 100g
Kung Pao Chicken
Kung Pao Chicken is a high-protein Chinese stir-fry dish made with chicken, peanuts, and a spicy, savory-sweet sauce.
185 kcal / 100g
Laksa
A spicy, coconut milk-based Southeast Asian noodle soup with seafood or poultry.
125 kcal / 100g
Mapo Tofu
A spicy, oily Sichuan tofu and minced meat dish known for its bold flavors and high fat content.
180 kcal / 100g
Okonomiyaki
A savory Japanese cabbage pancake topped with rich sauces and proteins.
195 kcal / 100g
Pad Thai
A popular Thai stir-fried rice noodle dish with a sweet and savory tamarind sauce, eggs, and peanuts.
164 kcal / 100g
Panna Cotta
A sweet, gelatin-set Italian cream dessert known for its smooth, silky texture.
280 kcal / 100g
Penne
A popular tube-shaped durum wheat pasta known for holding sauce effectively.
157 kcal / 100g
Pierogi
Pierogi are boiled or fried dumplings made of refined wheat dough stuffed with savory or sweet fillings like potato, cheese, or meat.
210 kcal / 100g
Pizza
A high-calorie baked dish made of yeast dough topped with sauce, cheese, and various ingredients.
266 kcal / 100g
Pretzel
A baked wheat-flour snack known for its twisted knot shape and high sodium content.
380 kcal / 100g
Quesadilla
A Mexican dish consisting of a tortilla filled with cheese and other ingredients, cooked until melted.
310 kcal / 100g
Quiche
A savory egg and cream pie baked in a pastry crust, often filled with cheese, meats, or vegetables.
228 kcal / 100g
Ramen
Ramen is a quick-cooking wheat noodle dish, often sold as an ultra-processed instant product with a high-sodium flavor packet.
450 kcal / 100g
Roti Canai
A flaky, crispy Malaysian flatbread made with refined flour and ghee.
330 kcal / 100g
Salted Duck Egg
A duck egg preserved in salt or brine, known for its intensely salty white and rich, creamy yolk.
182 kcal / 100g
Samosa
A deep-fried or baked triangular South Asian pastry filled with spiced vegetables or meat.
280 kcal / 100g
Schnitzel
A thin, breaded, and pan-fried meat cutlet, typically made from pork, veal, or chicken.
260 kcal / 100g
Spring Roll
A deep-fried appetizer of vegetables and meat wrapped in a thin wheat wrapper.
240 kcal / 100g
Takoyaki
Takoyaki is a fried Japanese dumpling ball made of wheat batter and octopus, topped with savory sauces.
175 kcal / 100g
Tempura
A Japanese preparation of battered and deep-fried seafood or vegetables.
250 kcal / 100g
Tikka Masala
A rich, creamy Indian curry made with spiced tomato sauce and roasted meat or paneer.
160 kcal / 100g
Tiramisu
Tiramisu is a high-calorie, coffee-flavored Italian dessert made with layered mascarpone cream and ladyfingers.
383 kcal / 100g
Tteokbokki
A spicy, sweet Korean street food made of chewy rice cakes and fish cakes in gochujang sauce.
165 kcal / 100g