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.
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