NutriBasesNutrition Intelligence

Nutrition reference · data from USDA FoodData Central

Know exactly what's in your food — accurate and sourced

Calories and macros, minerals and vitamins per 100 g for 8,218 foods. Side-by-side comparisons, "highest in" rankings and practical guides — every value cited to the official source.

Try: chicken breast, buckwheat, foods highest in protein, low-sodium guide.

Fresh whole foods: bread, spinach, cheese and tomatoes on a table
8,218 foods tracked
16 nutrients per food
8,218 Foods with full nutrition facts
14 Categories from meat to spices
23 Rankings highest & lowest lists
12 Guides practical, data-backed

Browse by category

Full catalog
Meat & Poultry Meat & Poultry 2356 Fish & Seafood Fish & Seafood 288 Eggs & Dairy Eggs & Dairy 338 Grains & Bread Grains & Bread 937 Legumes & Soy Legumes & Soy 346 Nuts & Seeds Nuts & Seeds 156 Vegetables Vegetables 912 Fruits & Berries Fruits & Berries 424 Oils & Fats Oils & Fats 217 Prepared Foods Prepared Foods 929 Sweets & Snacks Sweets & Snacks 536 Beverages Beverages 370 Baby Foods Baby Foods 345 Spices & Herbs Spices & Herbs 64

Nutrition guides

All guides
Guide

High Protein Foods: The Best Sources to Eat

Protein supplies the amino acids your body uses to repair muscle, make enzymes and hormones, and keep you feeling full between meals. This guide explains how much you need and which everyday foods deliver the most. The ranking below orders foods by grams of protein per 100 grams, using USDA FoodData Central data, so you can build plates that hit your target with less guesswork.

Read the guide Guide

High Fiber Foods: What to Eat and How Much

Fiber is the part of plant foods your body cannot digest, and it keeps digestion regular, feeds beneficial gut bacteria, and helps steady blood sugar and cholesterol. Most people fall well short of the recommended amount, so knowing where fiber hides makes a real difference. The ranking below lists foods by grams of fiber per 100 grams, drawn from USDA FoodData Central data.

Read the guide Guide

Iron Rich Foods: Heme, Non-Heme, and Absorption

Iron lets your blood carry oxygen, and running short is the most common nutrient deficiency in the world. Because the iron in plants is absorbed less readily than the iron in meat, where you get it and what you eat alongside it both matter. The ranking below lists foods by milligrams of iron per 100 grams, using USDA FoodData Central data.

Read the guide Guide

Potassium Rich Foods for Healthy Blood Pressure

Potassium is an electrolyte that helps your muscles contract, your nerves fire, and your blood pressure stay in a healthy range, partly by countering the effects of sodium. Most adults fall short of the recommended amount, which is why health authorities flag it as a nutrient to prioritize. The ranking below lists foods by milligrams of potassium per 100 grams, using USDA FoodData Central data.

Read the guide Guide

Calcium Rich Foods, Including Non-Dairy Sources

Calcium builds and maintains the bones and teeth that hold you up, and it also helps muscles contract, nerves signal, and blood clot. If your diet runs short, your body quietly pulls calcium from your skeleton to keep blood levels steady. The ranking below lists foods by milligrams of calcium per 100 grams, using USDA FoodData Central data, and includes both dairy and non-dairy options.

Read the guide Guide

Magnesium Rich Foods: The Best Everyday Sources

Magnesium is a quiet workhorse, taking part in more than 300 enzyme reactions that produce energy, build proteins, and keep muscles and nerves working. Roughly half of Americans get less than recommended, largely because refining strips it from grains. The ranking below lists foods by milligrams of magnesium per 100 grams, using USDA FoodData Central data.

Read the guide

Highest in protein

Full ranking
Soy Protein Isolate 335 kcal 88.3 g protein Soy Protein Isolate, Potassium Type 321 kcal 88.3 g protein Gelatins, Dry Powder 335 kcal 85.6 g protein Egg, White 357 kcal 84.1 g protein Seal, Bearded (Oogruk) 351 kcal 82.6 g protein Egg, White 376 kcal 82.4 g protein

Popular comparisons

Compare your own
Chicken, Broilers Or Fryers vs Beef, Loin Chicken, Broilers Or Fryers vs Fish, Salmon Fish, Salmon vs Fish, Tuna Rice, White vs Buckwheat Quinoa, Cooked vs Rice, White Sweet Potato, Cooked vs Potatoes, Red Nuts, Almonds vs Nuts, Walnuts Lentils, Raw vs Chickpeas, (Garbanzo Beans Yogurt, Plain vs Cheese, Cottage

Highest in fiber

Full ranking
Corn Bran, Crude 224 kcal 8.4 g protein Gums, Guar) 332 kcal 4.6 g protein Fungi, Cloud Ears 284 kcal 9.3 g protein Spices, Curry Powder 325 kcal 14.3 g protein Spices, Cinnamon 247 kcal 4 g protein Spices, Savory 272 kcal 6.7 g protein

Explore nutrients

All nutrients
Protein DV 50 g/day Dietary Fiber DV 28 g/day Potassium DV 4,700 mg/day Calcium DV 1,300 mg/day Iron DV 18 mg/day Vitamin C DV 90 mg/day

Why you can trust this data

Official source

Values are based on USDA FoodData Central — the public U.S. nutrition database. Every food page cites its source.

Transparent method

All figures are per 100 g of edible portion. Percentages are of the Daily Value. How we calculate →

No made-up numbers

If a reliable value for a nutrient isn't available, we show "—" instead of an estimate.