name,servingSize,calories,protein,carbs,fat,fiber,sugar,iron,vitaminA,vitaminC,vitaminD,calcium,potassium,sodium,magnesium
Apple,1 medium,95,0.5,25,0.3,4.4,19,0.2,5,8.4,0,11,195,2,9
Banana,1 medium,105,1.3,27,0.4,3.1,14.4,0.3,3,10,0,6,422,1,32
Orange,1 medium,62,1.2,15.4,0.2,3.1,12.2,0.1,14,70,0,52,237,0,13
Pear,1 medium,101,0.6,27,0.3,5.5,17.4,0.3,1,7.5,0,16,206,2,12
Grapes,1 cup,104,1.1,27.3,0.2,1.4,23.4,0.5,5,4.8,0,15,288,3,11
Watermelon,1 cup diced,46,0.9,11.5,0.2,0.6,9.4,0.4,43,12.3,0,11,170,2,15
Blueberries,1 cup,84,1.1,21.5,0.5,3.6,14.7,0.4,5,14,0,9,114,1,9
Strawberries,1 cup,49,1,11.7,0.5,3,7.4,0.6,1,89,0,24,233,2,20
Avocado,1/2 fruit,120,1.5,6,11,5,0.5,0.4,7,10,0,12,485,7,29
Dates,2 medjool dates,133,0.8,36,0.1,3.2,32,0.4,0,0,0,0,0,0,0
Pineapple,1 cup chunks,82,0.9,21.6,0.2,2.3,16.3,0.5,0,0,0,0,0,0,0
Mango,1 cup sliced,99,1.4,24.7,0.6,2.6,22.5,0.2,0,0,0,0,0,0,0
Kiwi,1 medium,42,0.8,10.1,0.4,2.1,6.2,0.2,0,0,0,0,0,0,0
Peach,1 medium,59,1.4,14.3,0.4,2.3,12.6,0.4,0,0,0,0,0,0,0
Plum,1 medium,30,0.5,7.5,0.2,0.9,6.6,0.1,0,0,0,0,0,0,0
Raspberries,1 cup,64,1.5,14.7,0.8,8,5.4,0.8,0,0,0,0,0,0,0
Blackberries,1 cup,62,2,13.8,0.7,7.6,7,0.9,0,0,0,0,0,0,0
Cantaloupe,1 cup diced,53,1.3,12.7,0.3,1.4,12.3,0.3,0,0,0,0,0,0,0
Honeydew melon,1 cup diced,61,0.9,15.5,0.2,1.4,13.8,0.3,0,0,0,0,0,0,0
Lemon,1 medium,17,0.6,5.4,0.2,1.6,1.5,0.3,1,30.7,0,15,80,1,8
Lime,1 medium,20,0.5,7.1,0.1,1.9,1.1,0.4,1,19.5,0,22,68,1,4
White rice,1 cup cooked,205,4.3,44.5,0.4,0.6,0.1,1.9,0,0,0,0,0,0,0
Basmati rice,1 cup cooked,210,4.4,45.6,0.4,0.7,0.1,1.9,0,0,0,0,0,0,0
Brown rice,1 cup cooked,216,5,45,1.8,3.5,0.7,0.8,0,0,0,0,0,0,0
Pasta,1 cup cooked,200,7,42,1.2,2.5,0.8,1.3,0,0,0,0,0,0,0
Whole wheat pasta,1 cup cooked,174,7.5,37.2,0.8,6.3,1.1,1.5,0,0,0,0,0,0,0
Rolled oats,40 g,150,5,27,3,4,0.4,1.7,0,0,0,0,0,0,0
Granola,55 g,250,5,36,9,4,12,2,0,0,0,0,0,0,0
Corn flakes,30 g,110,2,24,0.2,1,2.7,8,0,0,0,0,0,0,0
Whole wheat bread,1 slice,81,4,13.8,1.1,1.9,1.6,0.7,0,0,0,0,0,0,0
White bread,1 slice,75,2.6,14,1,0.8,1.4,0.9,0,0,0,0,0,0,0
Pita bread,1 medium pita,165,5.5,33,1.2,1.7,0.8,1.5,0,0,0,0,0,0,0
Bagel,1 medium,277,11,55,1.4,2.4,8.8,3.7,0,0,0,0,0,0,0
Tortilla flour,1 medium,140,4,24,3.5,1.5,1,1.6,0,0,0,0,0,0,0
Potato baked,1 medium,161,4.3,36.6,0.2,3.8,2,1.9,0,0,0,0,0,0,0
Sweet potato baked,1 medium,103,2.3,23.6,0.2,3.8,7.4,0.7,0,0,0,0,0,0,0
French fries,100 g,312,3.4,41,15,3.8,0.3,0.8,0,0,0,0,0,0,0
Chicken breast cooked,100 g,165,31,0,3.6,0,0,1,0,0,0,0,0,0,0
Chicken thigh cooked,100 g,209,26,0,10.9,0,0,1.3,0,0,0,0,0,0,0
Lean ground beef cooked,100 g,217,26,0,12,0,0,2.6,0,0,0,0,0,0,0
Steak grilled,100 g,250,26,0,15,0,0,2.4,0,0,0,0,0,0,0
Salmon cooked,100 g,206,22,0,12,0,0,0.5,0,0,0,0,0,0,0
Tuna canned in water,100 g,116,25.5,0,0.8,0,0,1,18,0,1.7,8,237,338,27
Canned salmon,100 g,142,20,0,6.3,0,0,0.7,34,0,14,240,336,390,34
Canned sardines in oil,100 g,208,24.6,0,11.5,0,0,2.9,0,0,0,0,0,0,0
Shrimp cooked,100 g,99,24,0.2,0.3,0,0,0.5,0,0,0,0,0,0,0
Egg,1 large,72,6.3,0.4,4.8,0,0.2,0.9,80,0,1.1,28,69,71,6
Egg whites,100 g,52,10.9,0.7,0.2,0,0.7,0.1,0,0,0,7,163,166,11
Tofu firm,100 g,144,17.3,2.8,8.7,2.3,0.7,2.7,4,0.2,0,350,237,14,30
Black beans,1/2 cup cooked,114,7.6,20,0.5,7.5,0.3,1.8,0,0,0,23,305,1,60
Chickpeas,1/2 cup cooked,135,7.3,22.5,2.1,6.3,3.9,2.4,1,1.3,0,40,238,6,39
Lentils,1/2 cup cooked,115,8.9,20,0.4,7.8,1.8,3.3,4,1.5,0,19,365,2,36
Falafel,3 pieces,180,6,18,10,5,2,2.5,0,0,0,0,0,0,0
Hummus,2 tbsp,70,2,4,5,1.5,0.2,0.7,1,0.5,0,20,70,130,18
Labneh,2 tbsp,60,3,2,5,0,1,0.1,0,0,0,0,0,0,0
Greek yogurt plain,170 g,100,17,6,0,0,5.5,0.1,0,0,0,0,0,0,0
Cottage cheese 2 percent,113 g,90,13,4,2.5,0,3.7,0.1,0,0,0,0,0,0,0
Milk 2 percent,1 cup,122,8.1,12,4.8,0,12.2,0,0,0,0,0,0,0,0
Cheddar cheese,28 g,113,7,0.4,9.3,0,0.1,0.1,74,0,0.1,202,28,174,8
Halloumi cheese,50 g,160,11,1,13,0,0.5,0.2,0,0,0,0,0,0,0
Feta cheese,28 g,75,4,1.2,6,0,1.1,0.2,0,0,0,0,0,0,0
Mozzarella cheese,28 g,85,6,1,6,0,0.3,0.1,0,0,0,0,0,0,0
Manoushe zaatar,1 medium,350,8,48,14,4,2,3,0,0,0,0,0,0,0
Manoushe cheese,1 medium,520,18,55,26,3,4,3.5,0,0,0,0,0,0,0
Lahm bi ajeen,1 piece,300,14,35,12,2,3,3,0,0,0,0,0,0,0
Chicken shawarma sandwich,1 sandwich,475,32,48,18,3,4,3,0,0,0,0,0,0,0
Beef shawarma sandwich,1 sandwich,550,30,50,26,3,5,4,0,0,0,0,0,0,0
Kebab grilled,100 g,250,20,2,18,0,1,2.3,0,0,0,0,0,0,0
Tabbouleh,1 cup,180,4,22,9,5,3,2.5,0,0,0,0,0,0,0
Fattoush,1 cup,160,3,18,9,4,4,1.5,0,0,0,0,0,0,0
Garlic sauce toum,1 tbsp,90,0,1,10,0,0,0,0,0,0,0,0,0,0
Olive oil,1 tbsp,119,0,0,13.5,0,0,0,0,0,0,0,0,0,0
Butter,1 tbsp,102,0.1,0,11.5,0,0,0,0,0,0,0,0,0,0
Peanut butter,2 tbsp,190,8,7,16,2,3,0.6,0,0,0,17,189,152,49
Almonds,28 g,164,6,6.1,14.2,3.5,1.2,1.1,0,0,0,76,208,0,76
Cashews,28 g,157,5.2,8.6,12.4,0.9,1.7,1.9,0,0,0,0,0,0,0
Walnuts,28 g,185,4.3,3.9,18.5,1.9,0.7,0.8,0,0,0,0,0,0,0
Popcorn air popped,3 cups,93,3,18.6,1.1,3.6,0.2,0.9,0,0,0,0,0,0,0
Popcorn buttered,3 cups,165,3,19,10,3,0.3,0.8,0,0,0,0,0,0,0
Potato chips,28 g,152,2,15,10,1,0.1,0.4,0,0,0,0,0,0,0
Tortilla chips,28 g,140,2,19,7,2,0.2,0.4,0,0,0,0,0,0,0
Pretzels,28 g,108,2.8,22,0.8,1,1.2,1.2,0,0,0,0,0,0,0
Crackers,30 g,150,3,21,6,1,2,1,0,0,0,0,0,0,0
Chocolate bar,45 g,235,3,27,13,2,24,1.2,0,0,0,0,0,0,0
Ice cream vanilla,1/2 cup,137,2.3,16,7.3,0.5,14,0.1,0,0,0,0,0,0,0
Cookie chocolate chip,1 medium,78,1,10,4,0.4,6,0.5,0,0,0,0,0,0,0
Croissant,1 medium,231,5,26,12,1.5,6,1.2,0,0,0,0,0,0,0
Muffin blueberry,1 medium,426,6,61,18,1.5,35,2,0,0,0,0,0,0,0
Coca Cola regular,355 ml,140,0,39,0,0,39,0,0,0,0,0,0,0,0
Pepsi regular,355 ml,150,0,41,0,0,41,0,0,0,0,0,0,0,0
Diet cola,355 ml,1,0,0,0,0,0,0,0,0,0,0,0,0,0
Orange soda,355 ml,160,0,44,0,0,44,0,0,0,0,0,0,0,0
Sprite,355 ml,140,0,38,0,0,38,0,0,0,0,0,0,0,0
Apple juice,1 cup,114,0.2,28,0.3,0.5,24,0.3,0,0,0,0,0,0,0
Orange juice,1 cup,112,1.7,26,0.5,0.5,21,0.5,0,0,0,0,0,0,0
Coffee black,1 cup,2,0.3,0,0,0,0,0,0,0,0,0,0,0,0
Coffee with milk and sugar,1 cup,70,2,10,2,0,9,0,0,0,0,0,0,0,0
Latte,355 ml,190,12,18,7,0,17,0.1,0,0,0,0,0,0,0
Beer,355 ml,153,1.6,13,0,0,0,0,0,0,0,0,0,0,0
Red wine,150 ml,125,0.1,4,0,0,1,0.5,0,0,0,0,0,0,0
Pizza cheese,1 slice,285,12,36,10,2.5,3.8,2,0,0,0,0,0,0,0
Burger beef,1 burger,540,25,40,31,2,8,4,0,0,0,0,0,0,0
Hot dog with bun,1 hot dog,290,10,25,17,1,4,2,0,0,0,0,0,0,0
Chicken nuggets,6 pieces,270,14,16,17,1,0,1,0,0,0,0,0,0,0
Caesar salad with chicken,1 bowl,470,32,17,30,4,4,2,0,0,0,0,0,0,0
Green salad,2 cups,30,2,6,0.3,3,3,1.2,0,0,0,0,0,0,0
Romaine lettuce,2 cups shredded,16,1,3.1,0.3,2,1.2,1,0,0,0,0,0,0,0
Iceberg lettuce,2 cups shredded,16,1,3.2,0.2,1.4,2,0.5,0,0,0,0,0,0,0
Broccoli cooked,1 cup,55,3.7,11,0.6,5.1,2.2,1,0,0,0,0,0,0,0
Spinach cooked,1 cup,41,5.3,6.8,0.5,4.3,0.8,6.4,0,0,0,0,0,0,0
Carrots chopped,1 cup,52,1.2,12.3,0.3,3.6,6.1,0.3,0,0,0,0,0,0,0
Bell pepper,1 medium,31,1,7.2,0.3,2.5,5,0.4,157,152,0,10,251,4,12
Tomato,1 medium,22,1.1,4.8,0.2,1.5,3.2,0.3,42,17,0,18,292,5,14
Cucumber,1 medium,30,1.3,6,0.2,2,3,0.4,5,4.5,0,16,193,2,17
Onion,1 medium,44,1.2,10.3,0.1,1.9,4.7,0.2,0,8,0,37,234,6,15
Red onion,1 medium,44,1.2,10.3,0.1,1.9,4.7,0.2,0,0,0,0,0,0,0
Zucchini,1 cup sliced,19,1.4,3.5,0.4,1.2,2.8,0.4,0,0,0,0,0,0,0
Asparagus,1 cup cooked,40,4.3,7.4,0.4,3.6,1.3,2.2,0,0,0,0,0,0,0
Cauliflower,1 cup chopped,27,2.1,5.3,0.3,2.1,2,0.4,0,0,0,0,0,0,0
Cabbage,1 cup chopped,22,1.1,5.2,0.1,2.2,2.8,0.5,0,0,0,0,0,0,0
Mushrooms,1 cup sliced,15,2.2,2.3,0.2,0.7,1.4,0.3,0,0,0,0,0,0,0
Celery,1 cup chopped,14,0.7,3,0.2,1.6,1.3,0.2,0,0,0,0,0,0,0
Green beans,1 cup cooked,44,2.4,9.9,0.4,4,1.9,1,0,0,0,0,0,0,0
Peas,1 cup cooked,134,8.6,25,0.4,8.8,9.5,2.5,0,0,0,0,0,0,0
Corn,1 cup,132,4.2,29.3,1.8,3.6,5.4,1,0,0,0,0,0,0,0
Whey protein powder,1 scoop,120,24,3,1.5,0,1,0.5,0,0,0,0,0,0,0
Protein bar,60 g,220,20,23,7,5,8,2,0,0,0,0,0,0,0
Apricot,1 medium,17,0.5,3.9,0.1,0.7,3.2,0.1,0,0,0,0,0,0,0
Nectarine,1 medium,63,1.5,15,0.5,2.4,11.2,0.4,0,0,0,0,0,0,0
Cherries,1 cup,97,1.6,24.7,0.3,3.2,19.7,0.5,0,0,0,0,0,0,0
Pomegranate arils,1/2 cup,72,1.5,16.3,1,3.5,11.9,0.3,0,0,0,0,0,0,0
Grapefruit,1/2 fruit,52,1,13,0.2,2,8.5,0.1,0,0,0,0,0,0,0
Mandarin orange,1 medium,47,0.7,11.7,0.3,1.6,9.3,0.1,0,0,0,0,0,0,0
Papaya,1 cup cubes,62,0.7,15.7,0.4,2.5,11.3,0.4,0,0,0,0,0,0,0
Guava,1 fruit,37,1.4,7.9,0.5,3,4.9,0.1,0,0,0,0,0,0,0
Passion fruit,1 fruit,17,0.4,4.2,0.1,1.9,2,0.3,0,0,0,0,0,0,0
Dragon fruit,1 cup,103,2,27,0.6,5.6,17.6,0.3,0,0,0,0,0,0,0
Persimmon,1 fruit,118,1,31,0.3,6,21,0.3,0,0,0,0,0,0,0
Fig,1 medium,37,0.4,9.6,0.2,1.4,8.1,0.2,0,0,0,0,0,0,0
Prunes,5 prunes,100,1,26,0.2,3,15,0.4,0,0,0,0,0,0,0
Cranberries,1 cup,46,0.4,12.2,0.1,3.6,4,0.2,0,0,0,0,0,0,0
Coconut meat,1/2 cup shredded,142,1.3,6.8,13.4,3.6,2.5,1.1,0,0,0,0,0,0,0
Plantain,1 medium cooked,218,2.3,57,0.7,4.1,27,1.2,0,0,0,0,0,0,0
Lychee,10 fruit,66,0.8,16.5,0.4,1.3,15.2,0.3,0,0,0,0,0,0,0
Starfruit,1 medium,28,1,6.1,0.3,2.5,3.6,0.1,0,0,0,0,0,0,0
Kale,1 cup chopped,33,2.9,6,0.6,2.6,1.5,1,0,0,0,0,0,0,0
Swiss chard,1 cup cooked,35,3.3,7.2,0.1,3.7,1.9,4,0,0,0,0,0,0,0
Arugula,2 cups,10,1,1.5,0.3,0.6,0.8,0.3,0,0,0,0,0,0,0
Bok choy,1 cup cooked,20,2.7,3,0.3,1.7,1.4,1.8,0,0,0,0,0,0,0
Brussels sprouts,1 cup cooked,56,4,11,0.8,4.1,2.7,1.9,0,0,0,0,0,0,0
Eggplant,1 cup cooked,35,0.8,8.6,0.2,2.5,3.2,0.3,0,0,0,0,0,0,0
Butternut squash,1 cup cooked,82,1.8,21.5,0.2,6.6,4,1.2,0,0,0,0,0,0,0
Pumpkin,1 cup cooked,49,1.8,12,0.2,2.7,5.1,1.4,0,0,0,0,0,0,0
Spaghetti squash,1 cup cooked,42,1,10,0.4,2.2,3.9,0.4,0,0,0,0,0,0,0
Beetroot,1 cup cooked,75,2.9,17,0.3,3.4,13.5,1.3,0,0,0,0,0,0,0
Radish,1 cup sliced,19,0.8,3.9,0.1,1.9,2.2,0.4,0,0,0,0,0,0,0
Turnip,1 cup cubes,36,1.2,8.4,0.1,2.3,4.9,0.3,0,0,0,0,0,0,0
Parsnip,1 cup sliced,100,1.6,24,0.4,6.5,6.4,0.6,0,0,0,0,0,0,0
Rutabaga,1 cup cubes,50,1.7,11.4,0.3,3.2,7.8,0.5,0,0,0,0,0,0,0
Artichoke hearts,1/2 cup,45,2.5,10,0.3,5,1,0.7,0,0,0,0,0,0,0
Okra,1 cup cooked,35,3,7.5,0.3,4,1.5,0.7,0,0,0,0,0,0,0
Leeks,1 cup cooked,54,1.6,12.6,0.3,1.6,3.9,2.1,0,0,0,0,0,0,0
Scallions,1/2 cup chopped,16,0.9,3.7,0.1,1.3,1.1,0.7,0,0,0,0,0,0,0
Garlic,1 clove,4,0.2,1,0,0.1,0,0,0,4.5,0,18,120,1,8
Ginger root,1 tbsp,5,0.1,1.1,0.1,0.1,0.1,0,0,0,0,0,0,0,0
Corn on the cob,1 ear,77,2.9,17.1,1.1,2.4,2.9,0.5,0,0,0,0,0,0,0
Snap peas,1 cup,41,2.7,7.4,0.2,2.5,3.9,1.9,0,0,0,0,0,0,0
Snow peas,1 cup,67,4.8,11.4,0.4,4.5,6.4,3,0,0,0,0,0,0,0
Bean sprouts,1 cup,31,3.2,6.2,0.2,1.9,4.3,0.9,0,0,0,0,0,0,0
Watercress,1 cup chopped,4,0.8,0.4,0,0.2,0.1,0.1,0,0,0,0,0,0,0
Endive,1 cup chopped,8,0.6,1.7,0.1,1.6,0.2,0.4,0,0,0,0,0,0,0
Fennel,1 cup sliced,27,1.1,6.4,0.2,2.7,3.4,0.6,0,0,0,0,0,0,0
Jicama,1 cup sliced,49,0.9,11.5,0.1,6.4,2.3,0.8,0,0,0,0,0,0,0
Bamboo shoots,1 cup,41,3.9,7.9,0.5,1.8,4.5,0.5,0,0,0,0,0,0,0
Hearts of palm,1/2 cup,20,1.8,3.4,0.5,1.8,0,2.3,0,0,0,0,0,0,0
Seaweed,10 g,45,3,9,0.6,0.5,0.1,2.9,0,0,0,0,0,0,0
Sauerkraut,1/2 cup,20,1,4,0,2,2,1.1,0,0,0,0,0,0,0
Pickles,1 medium,12,0.6,2.4,0.2,1.2,1.1,0.3,0,0,0,0,0,0,0
Collard greens,1 cup cooked,63,5.2,11,1.4,7.6,0.8,2.2,0,0,0,0,0,0,0
Mustard greens,1 cup cooked,36,3.6,6.3,0.5,2.8,1.1,1.3,0,0,0,0,0,0,0
Acorn squash,1 cup cooked,115,2.3,30,0.3,9,0,1.9,0,0,0,0,0,0,0
Sweet potato,1 medium,112,2,26,0.1,3.9,5.4,0.7,0,0,0,0,0,0,0
Yam,1 cup cooked,158,2,37,0.2,5.3,0.7,0.8,0,0,0,0,0,0,0