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Sort every food by any nutrient, stack diet and nutrient filters, switch between per-100 g and per-serving, and export exactly the view you build as a CSV. All values come straight from USDA FoodData Central — no login, no ads.

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2% milk	Eggs & Dairy	50	3.3g	4.8g	2g	0g	6.6
Almond butter	Nuts & Seeds	645	20.8g	21.2g	53g	9.7g	3.2
Almond milk (unsweetened)	Beverages	19	0.7g	0.7g	1.6g	0g	3.4
Almonds	Nuts & Seeds	626	21.5g	20g	51.1g	10.8g	3.4
Apple	Fruits	65	0.1g	15.7g	0.2g	2.1g	0.2
Apple juice	Beverages	46	0.4g	12.2g	0.1g	0.1g	0.8
Apricot	Fruits	48	1.4g	11.1g	0.4g	2g	2.9
Artichoke	Vegetables	51	2.9g	11.4g	0.3g	5.7g	5.7
Asparagus	Vegetables	22	2.4g	4.1g	0.2g	2g	10.9
Avocado	Fruits	167	2g	8.6g	15.4g	6.8g	1.2
Avocado oil	Fats & Oils	884	0g	0g	100g	0g	0
Bacon	Meat & Poultry	898	0.1g	0g	99.5g	0g	0
Bagel	Grains & Starches	264	10.6g	52.4g	1.3g	1.6g	4
Banana	Fruits	89	1.1g	22.8g	0.3g	2.6g	1.2
Barley	Grains & Starches	123	2.3g	28.2g	0.4g	3.8g	1.8
Beef ribeye	Meat & Poultry	254	18.7g	0g	20g	0g	7.4
Beef sirloin steak	Meat & Poultry	140	22g	0.2g	5.7g	0g	15.7
Beer	Beverages	43	0.5g	3.6g	0g	0g	1.1
Beets	Vegetables	44	1.7g	10g	0.2g	2g	3.8
Bell pepper	Vegetables	26	1g	6g	0.3g	2.1g	3.8
Black beans	Legumes	132	8.9g	23.7g	0.5g	8.7g	6.7
Black tea	Beverages	1	0g	0.3g	0g	0g	0
Black-eyed peas	Legumes	84	5.4g	15.6g	0.2g	5.5g	6.4
Blackberries	Fruits	43	1.4g	9.6g	0.5g	5.3g	3.2
Blueberries	Fruits	64	0.7g	14.6g	0.3g	0g	1.1
Brazil nuts	Nuts & Seeds	565	17.4g	36.3g	38.9g	4.1g	3.1
Broccoli	Vegetables	35	2.4g	7.2g	0.4g	3.3g	6.8
Brown rice	Grains & Starches	366	7.3g	76.7g	3.3g	3g	2
Brussels sprouts	Vegetables	36	2.6g	7.1g	0.5g	2.6g	7.1
Buckwheat	Grains & Starches	92	3.4g	19.9g	0.6g	2.7g	3.7
Bulgur	Grains & Starches	83	3.1g	18.6g	0.2g	4.5g	3.7
Butter	Eggs & Dairy	717	0.9g	0.1g	81.1g	0g	0.1
Butternut squash	Vegetables	40	0.9g	10.5g	0.1g	3.2g	2.3
Cabbage	Vegetables	12	1.1g	2.2g	0.2g	0g	9.2
Canola oil	Fats & Oils	0	0g	0g	0g	0g	0
Cantaloupe	Fruits	34	0.8g	8.2g	0.2g	0.9g	2.5
Carrots	Vegetables	41	0.9g	9.6g	0.2g	2.8g	2.3
Cashews	Nuts & Seeds	565	17.4g	36.3g	38.9g	4.1g	3.1
Cauliflower	Vegetables	32	3g	6.3g	0.3g	3.3g	9.5
Celery	Vegetables	17	0.5g	3.3g	0.2g	0g	2.9
Cheddar cheese	Eggs & Dairy	403	22.9g	3.4g	33.3g	0g	5.7
Cherries	Fruits	63	1.1g	16g	0.2g	2.1g	1.7
Chia seeds	Nuts & Seeds	486	16.5g	42.1g	30.7g	34.4g	3.4
Chicken breast	Meat & Poultry	106	22.5g	0g	1.9g	0g	21.2
Chicken drumstick	Meat & Poultry	191	23.4g	0g	10.2g	0g	12.2
Chicken thigh	Meat & Poultry	218	28.2g	1.2g	10.3g	0g	12.9
Chickpeas	Legumes	164	8.9g	27.4g	2.6g	7.6g	5.4
Coconut	Fruits	354	3.3g	15.2g	33.5g	9g	0.9
Coconut oil	Fats & Oils	892	0g	0g	99.1g	0g	0
Cod	Seafood	105	22.8g	0g	0.9g	0g	21.7
Coffee	Beverages	2	0.3g	0.2g	0g	0g	15
Cola	Beverages	37	0.1g	9.6g	0g	0g	0.2
Collard greens	Vegetables	33	2.7g	5.7g	0.7g	4g	8.2
Corn	Vegetables	96	3.4g	21g	1.5g	2.4g	3.6
Corn tortilla	Grains & Starches	0	0g	0g	0g	0g	0
Cottage cheese	Eggs & Dairy	72	12.4g	2.7g	1g	0g	17.2
Couscous	Grains & Starches	112	3.8g	23.2g	0.2g	1.4g	3.4
Crab	Seafood	83	17.9g	0g	0.7g	0g	21.5
Cranberries	Fruits	46	0.5g	12g	0.1g	3.6g	1
Cream cheese	Eggs & Dairy	350	6.2g	5.5g	34.4g	0g	1.8
Cucumber	Vegetables	10	0.6g	2.2g	0.2g	0.7g	5.9
Dark chocolate	Other	598	7.8g	45.9g	42.6g	10.9g	1.3
Dates	Fruits	277	1.8g	75g	0.2g	6.7g	0.7
Duck breast	Meat & Poultry	123	19.9g	0g	4.3g	0g	16.1
Edamame	Legumes	121	11.9g	8.9g	5.2g	5.2g	9.8
Egg (whole)	Eggs & Dairy	155	12.6g	1.1g	10.6g	0g	8.1
Egg white	Eggs & Dairy	52	10.9g	0.7g	0.2g	0g	21
Eggplant	Vegetables	33	0.8g	8.1g	0.2g	2.5g	2.5
Feta cheese	Eggs & Dairy	265	14.2g	3.9g	21.5g	0g	5.4
Figs	Fruits	74	0.8g	19.2g	0.3g	2.9g	1
Flaxseeds	Nuts & Seeds	545	18g	34.4g	37.3g	23.1g	3.3
Flour tortilla	Grains & Starches	0	0g	0g	0g	0g	0
Garlic	Vegetables	143	6.6g	28.2g	0.4g	2.7g	4.6
Granola	Other	489	13.7g	53.9g	24.3g	8.9g	2.8
Granulated sugar	Other	385	0g	99.6g	0.3g	0g	0
Grapefruit	Fruits	0	0g	0g	0g	0.7g	0
Grapes	Fruits	93	5.6g	17.3g	2.1g	11g	6
Greek yogurt (plain)	Eggs & Dairy	94	8.8g	4.8g	4.4g	0g	9.4
Green beans	Vegetables	35	1.9g	7.9g	0.3g	3.2g	5.4
Green peas	Vegetables	84	5.4g	15.6g	0.2g	5.5g	6.4
Green tea	Beverages	0	0g	0g	0g	0g	0
Grits	Grains & Starches	71	1.7g	14.8g	0.5g	0.8g	2.4
Ground beef (90% lean)	Meat & Poultry	204	25.2g	0g	10.7g	0g	12.4
Ground turkey	Meat & Poultry	203	27.4g	0g	10.4g	0g	13.5
Halibut	Seafood	113	22.1g	0g	2.7g	0g	19.6
Ham	Meat & Poultry	164	16.6g	3.6g	8.8g	1.3g	10.1
Hazelnuts	Nuts & Seeds	641	13.5g	26.5g	53.5g	8.4g	2.1
Honey	Other	304	0.3g	82.4g	0g	0.2g	0.1
Hummus	Legumes	237	7.8g	15g	17.8g	5.5g	3.3
Kale	Vegetables	44	2.9g	5.3g	1.2g	2.3g	6.7
Ketchup	Other	101	1g	27.4g	0.1g	0.3g	1
Kidney beans	Legumes	127	8.7g	22.8g	0.5g	7.4g	6.8
Kiwi	Fruits	58	1.1g	14g	0.4g	3g	1.8
Lamb chop	Meat & Poultry	315	23.4g	0g	23.9g	0g	7.4
Leek	Vegetables	31	0.8g	7.6g	0.2g	1g	2.6
Lemon	Fruits	22	0.4g	6.9g	0.2g	0.3g	1.6
Lentils	Legumes	114	9g	19.5g	0.4g	7.9g	7.9
Lima beans	Legumes	123	6.8g	23.6g	0.3g	5.3g	5.5
Lobster	Seafood	89	19g	0g	0.9g	0g	21.3
Macadamia nuts	Nuts & Seeds	718	7.9g	13.8g	75.8g	8.6g	1.1
Mackerel	Seafood	262	23.9g	0g	17.8g	0g	9.1
Mango	Fruits	60	0.8g	15g	0.4g	1.6g	1.4
Maple syrup	Other	260	0g	67g	0.1g	0g	0
Margarine	Fats & Oils	719	0.9g	0.9g	80.5g	0g	0.1
Mayonnaise	Fats & Oils	0	0g	0g	0g	0g	0
Milk chocolate	Other	535	7.7g	59.4g	29.7g	3.4g	1.4
Millet	Grains & Starches	119	3.5g	23.7g	1g	1.3g	2.9
Mozzarella cheese	Eggs & Dairy	299	22.2g	2.4g	22.1g	0g	7.4
Mushrooms	Vegetables	22	3.1g	3.3g	0.3g	1g	14
Mussels	Seafood	172	23.8g	7.4g	4.5g	0g	13.8
Navy beans	Legumes	140	8.2g	26.1g	0.6g	10.5g	5.9
Oats	Grains & Starches	246	17.3g	66.2g	7g	15.4g	7
Okra	Vegetables	22	1.9g	4.5g	0.2g	2.5g	8.5
Olive oil	Fats & Oils	884	0g	0g	100g	0g	0
Olives	Other	81	1g	5.6g	6.9g	2.5g	1.2
Onion	Vegetables	40	1.1g	9.3g	0.1g	1.7g	2.8
Orange	Fruits	97	1.5g	25g	0.2g	10.6g	1.5
Orange juice	Beverages	97	1.5g	25g	0.2g	10.6g	1.5
Oysters	Seafood	159	28.8g	0g	4g	0g	18.1
Papaya	Fruits	43	0.5g	10.8g	0.3g	1.7g	1.1
Parmesan cheese	Eggs & Dairy	420	28.4g	13.9g	27.8g	0g	6.8
Pasta	Grains & Starches	157	5.8g	30.6g	0.9g	1.8g	3.7
Peach	Fruits	224	1.9g	32.9g	10g	0.8g	0.8
Peanut butter	Nuts & Seeds	520	25.9g	35.7g	34g	5.2g	5
Peanuts	Nuts & Seeds	588	23.2g	26.5g	43.3g	8g	3.9
Pear	Fruits	57	0.4g	15.2g	0.1g	3.1g	0.6
Pecans	Nuts & Seeds	750	10g	12.7g	73.3g	5.8g	1.3
Pineapple	Fruits	60	0.5g	14.1g	0.2g	0.9g	0.8
Pinto beans	Legumes	143	9g	26.2g	0.7g	9g	6.3
Pistachios	Nuts & Seeds	560	20.2g	27.2g	45.3g	10.6g	3.6
Plum	Fruits	46	0.7g	11.4g	0.3g	1.4g	1.5
Pomegranate	Fruits	83	1.7g	18.7g	1.2g	4g	2
Pork chop	Meat & Poultry	209	25.6g	0g	11.1g	0g	12.3
Pork tenderloin	Meat & Poultry	143	26.2g	0g	3.5g	0g	18.3
Potato	Grains & Starches	93	2.5g	21.2g	0.1g	2.2g	2.7
Pumpkin	Vegetables	18	0.7g	4.3g	0.1g	1.1g	4
Pumpkin seeds	Nuts & Seeds	559	30.2g	10.7g	49.1g	6g	5.4
Quinoa	Grains & Starches	120	4.4g	21.3g	1.9g	2.8g	3.7
Radish	Vegetables	16	0.7g	3.4g	0.1g	1.6g	4.3
Raisins	Fruits	0	0g	0g	0g	3.7g	0
Raspberries	Fruits	57	1g	12.9g	0.2g	0g	1.8
Red wine	Beverages	85	0.1g	2.6g	0g	0g	0.1
Romaine lettuce	Vegetables	17	1.2g	3.3g	0.3g	2.1g	7.2
Rye bread	Grains & Starches	259	8.5g	48.3g	3.3g	5.8g	3.3
Salmon	Seafood	206	22.1g	0g	12.4g	0g	10.7
Sardines	Seafood	208	24.6g	0g	11.5g	0g	11.8
Scallops	Seafood	111	20.5g	5.4g	0.8g	0g	18.5
Sesame oil	Fats & Oils	884	0g	0g	100g	0g	0
Shrimp	Seafood	99	24g	0.2g	0.3g	0g	24.2
Skim milk	Eggs & Dairy	37	3.6g	5g	0.3g	0g	9.6
Sour cream	Eggs & Dairy	198	2.4g	4.6g	19.4g	0g	1.2
Soy milk	Beverages	38	3.5g	1.3g	2.1g	0g	9.2
Soybeans	Legumes	884	0g	0g	100g	0g	0
Spinach	Vegetables	23	3g	3.8g	0.3g	2.4g	12.9
Split peas	Legumes	116	8.3g	20.5g	0.4g	8.3g	7.2
Strawberries	Fruits	32	0.7g	7.7g	0.3g	2g	2.1
Sunflower seeds	Nuts & Seeds	584	20.8g	20g	51.5g	8.6g	3.6
Sweet potato	Grains & Starches	90	2g	20.7g	0.2g	3.3g	2.2
Swiss chard	Vegetables	20	1.9g	4.1g	0.1g	2.1g	9.4
Swiss cheese	Eggs & Dairy	393	27g	1.4g	31g	0g	6.9
Tempeh	Other	192	20.3g	7.6g	10.8g	0g	10.6
Tilapia	Seafood	128	26.2g	0g	2.7g	0g	20.4
Tofu	Other	83	10g	1.2g	5.3g	1g	12
Tomato	Vegetables	18	0.9g	3.9g	0.2g	1.2g	4.9
Trout	Seafood	168	23.8g	0g	7.4g	0g	14.2
Tuna (canned in water)	Seafood	198	29.1g	0g	8.2g	0g	14.7
Tuna (fresh)	Seafood	130	29.2g	0g	0.6g	0g	22.4
Turkey breast	Meat & Poultry	147	30.1g	0g	2.1g	0g	20.5
Vegetable oil	Fats & Oils	884	0g	0g	100g	0g	0
Walnuts	Nuts & Seeds	654	15.2g	13.7g	65.2g	6.7g	2.3
Watermelon	Fruits	30	0.6g	7.6g	0.2g	0.4g	2
White bread	Grains & Starches	290	9g	54.5g	4g	2.9g	3.1
White rice	Grains & Starches	123	2.9g	26.1g	0.4g	0.9g	2.4
Whole milk	Eggs & Dairy	299	22.2g	2.4g	22.1g	0g	7.4
Whole wheat bread	Grains & Starches	262	9.8g	55.9g	1.7g	6.1g	3.7
Yogurt (plain)	Eggs & Dairy	78	3.8g	5.6g	4.5g	0g	4.9
Zucchini	Vegetables	15	1.1g	2.7g	0.4g	1g	7.6

Values from USDA FoodData Central. Diet tags are inferred from food category; nutrient tags use per-100 g thresholds (high-protein ≥ 15 g, low-calorie ≤ 80 kcal, high-fiber ≥ 6 g, low-carb ≤ 10 g). Protein per 100 kcal is protein divided by calories — a portion-independent measure of protein density.

How it works

Every row is a food in our database, with values from USDA FoodData Central. Click any column heading to sort by it; click again to reverse. The per-100 g / per-serving toggle rescales calories and macronutrients to the food’s typical serving.

Diet tags (Vegan, Vegetarian) are inferred from a food’s category, so treat them as a starting filter rather than a guarantee for a specific product. Nutrient tags are objective, based on per-100 g thresholds: high-protein at 15 g or more, low-calorie at 80 kcal or less, high-fiber at 6 g or more, and low-carb at 10 g or less. The “protein per 100 kcal” column divides protein by calories, giving a portion-independent measure of how protein-dense a food is.

The export button downloads the foods currently shown, in the current order and basis, as a CSV you can open in any spreadsheet.

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Data & method: USDA FoodData Central (public domain), per-100 g basis, rescaled to typical servings where shown. Last reviewed June 2026. Values are typical figures and vary with variety and preparation.