Your Guide to Ingredient Nutritional Information
Here you will find the nitty gritty nutritional information for all of your favorite vegetables, fruits, legumes and nuts as well as meat and dairy products. Please note the information presented here is based on general nutritional values and might vary slightly depending on factors such as the specific variety, growing conditions, and preparation methods.
For general calculations, these are perfectly suitable to calculate into diet plans etc.
For general calculations, these are perfectly suitable to calculate into diet plans etc.
Vegetable Nutritional Information
Nutritional Information for Common Vegetables (per 100g)
| Vegetable | Serving Size | Calories (kcal) | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) | Vitamins & Minerals |
|---|---|---|---|---|---|---|---|
| Artichokes | 100g | 47 | 10.5 | 5.4 | 3.3 | 0.2 | Folate, Vitamin K |
| Asparagus | 100g | 20 | 3.9 | 2.1 | 2.2 | 0.2 | Vitamin K, Folate, Fiber |
| Beets | 100g | 43 | 9.6 | 2.8 | 1.6 | 0.2 | Folate, Manganese |
| Bell Peppers | 100g | 31 | 6.0 | 2.1 | 1.0 | 0.3 | Vitamin C, Vitamin A, Potassium |
| Broccoli | 100g | 34 | 6.6 | 2.6 | 2.8 | 0.4 | Vitamin C, Vitamin K, Folate, Fiber |
| Brussels Sprouts | 100g | 43 | 9.0 | 3.8 | 3.4 | 0.3 | Vitamin C, Vitamin K, Fiber |
| Cabbage | 100g | 25 | 6.0 | 2.5 | 1.3 | 0.1 | Vitamin C, Vitamin K, Fiber |
| Carrots | 100g | 41 | 9.6 | 2.8 | 0.9 | 0.2 | Vitamin A, Vitamin K, Potassium |
| Cauliflower | 100g | 25 | 5.0 | 2.0 | 1.9 | 0.3 | Vitamin C, Vitamin K, Folate |
| Corn | 100g | 86 | 18.7 | 2.0 | 3.2 | 1.5 | Vitamin B6, Vitamin C, Fiber |
| Cucumbers | 100g | 15 | 3.6 | 0.5 | 0.7 | 0.1 | Vitamin K, Vitamin C, Potassium |
| Eggplant | 100g | 25 | 6.0 | 3.0 | 1.0 | 0.2 | Fiber, Antioxidants |
| Green Beans | 100g | 31 | 7.1 | 2.7 | 1.8 | 0.2 | Vitamin K, Vitamin C, Fiber |
| Kale | 100g | 49 | 9.0 | 2.0 | 4.0 | 1.0 | Vitamin K, Vitamin C, Calcium |
| Mushrooms | 100g | 22 | 3.3 | 1.0 | 3.1 | 0.3 | Vitamin D, B Vitamins |
| Onions | 100g | 40 | 9.3 | 1.7 | 1.1 | 0.1 | Vitamin C, Folate, Quercetin |
| Potatoes | 100g | 77 | 17.0 | 2.2 | 2.0 | 0.1 | Vitamin C, Vitamin B6, Potassium |
| Pumpkin | 100g | 26 | 6.5 | 0.5 | 1.0 | 0.1 | Vitamin A, Vitamin C, Potassium |
| Radishes | 100g | 16 | 3.4 | 1.6 | 0.7 | 0.1 | Vitamin C, Fiber |
| Romaine Lettuce | 100g | 17 | 3.3 | 1.0 | 1.2 | 0.3 | Vitamin K, Vitamin A, Folate |
| Spinach | 100g | 23 | 3.6 | 2.2 | 2.9 | 0.4 | Vitamin K, Vitamin A, Folate, Iron |
| Sweet Potatoes | 100g | 86 | 20.1 | 3.0 | 1.6 | 0.1 | Vitamin A, Vitamin C, Fiber |
| Swiss Chard | 100g | 19 | 3.7 | 1.6 | 1.8 | 0.2 | Vitamin K, Vitamin A, Vitamin C |
| Tomatoes | 100g | 18 | 3.9 | 1.2 | 0.9 | 0.2 | Vitamin C, Vitamin A, Potassium |
| Turnips | 100g | 28 | 6.4 | 1.8 | 0.9 | 0.1 | Vitamin C, Fiber |
| Zucchini | 100g | 17 | 3.1 | 1.0 | 1.2 | 0.3 | Vitamin C, Vitamin B6, Fiber |
Fruit Nutritional Information
Nutritional Information for Common Fruits (per 100g)
| Fruit | Serving Size | Calories (kcal) | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) | Vitamins & Minerals |
|---|---|---|---|---|---|---|---|
| Apples | 100g | 52 | 14.0 | 2.4 | 0.2 | 0.2 | Vitamin C, Fiber |
| Apricots | 100g | 15 | 3.2 | 1.6 | 0.5 | 0.1 | Vitamin A, Vitamin C |
| Bananas | 100g | 96 | 22.0 | 2.6 | 1.0 | 0.2 | Vitamin C, Vitamin B6, Potassium |
| Blackberries | 100g | 43 | 9.0 | 5.3 | 1.3 | 0.4 | Vitamin C, Fiber, Antioxidants |
| Blueberries | 100g | 57 | 14.0 | 2.4 | 0.7 | 0.3 | Vitamin C, Vitamin K, Antioxidants |
| Cherries | 100g | 50 | 12.0 | 2.1 | 1.0 | 0.2 | Vitamin C, Antioxidants |
| Cranberries | 100g | 46 | 12.2 | 4.6 | 0.4 | 0.1 | Vitamin C, Antioxidants |
| Figs | 100g | 74 | 19.2 | 2.9 | 0.8 | 0.3 | Vitamin B6, Fiber |
| Grapes | 100g | 69 | 18.0 | 0.9 | 0.7 | 0.2 | Vitamin C, Antioxidants |
| Grapefruit | 100g | 42 | 10.0 | 1.6 | 0.6 | 0.2 | Vitamin C, Fiber |
| Kiwi | 100g | 61 | 15.0 | 3.0 | 1.1 | 0.5 | Vitamin C, Vitamin K |
| Lemons | 100g | 29 | 9.0 | 2.8 | 1.1 | 0.3 | Vitamin C |
| Mangoes | 100g | 60 | 15.0 | 1.6 | 0.8 | 0.4 | Vitamin C, Vitamin A |
| Oranges | 100g | 43 | 9.0 | 2.4 | 1.0 | 0.2 | Vitamin C, Fiber |
| Peaches | 100g | 39 | 9.5 | 1.5 | 0.9 | 0.1 | Vitamin C, Vitamin A |
| Pears | 100g | 57 | 15.0 | 3.1 | 0.4 | 0.1 | Fiber |
| Pineapples | 100g | 50 | 13.0 | 1.4 | 0.5 | 0.1 | Vitamin C, Manganese |
| Plums | 100g | 46 | 11.0 | 1.4 | 0.7 | 0.2 | Vitamin C, Vitamin K |
| Raspberries | 100g | 52 | 12.0 | 6.5 | 1.2 | 0.7 | Vitamin C, Fiber, Antioxidants |
| Strawberries | 100g | 29 | 7.7 | 2.0 | 0.7 | 0.3 | Vitamin C, Antioxidants |
| Watermelons | 100g | 30 | 7.6 | 0.4 | 0.6 | 0.2 | Vitamin C, Antioxidants |
Legume Nutritional Information
Nutritional Information for Common Legumes (per 100g)
| Legume | Serving Size | Calories (kcal) | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) | Vitamins & Minerals |
|---|---|---|---|---|---|---|---|
| Adzuki Beans | 100g | 128 | 24.0 | 7.3 | 7.5 | 0.2 | Folate, Iron, Magnesium |
| Black Beans | 100g | 132 | 23.7 | 7.9 | 8.7 | 0.5 | Folate, Iron, Magnesium |
| Black Eyed Peas | 100g | 120 | 27.0 | 4.2 | 3.4 | 0.9 | Folate, Iron, Magnesium |
| Cannellini Beans | 100g | 88 | 15.0 | 6.9 | 8.0 | 0.6 | Folate, Iron, Magnesium |
| Chickpeas | 100g | 164 | 27.4 | 7.6 | 8.9 | 2.6 | Folate, Iron, Phosphorus |
| Edamame | 100g | 122 | 5.2 | 5.2 | 11.0 | 5.0 | Folate, Iron, Vitamin K |
| Green Lentils | 100g | 116 | 20.1 | 7.9 | 9.0 | 0.4 | Folate, Iron, Phosphorus |
| Kidney Beans | 100g | 127 | 22.8 | 6.4 | 8.7 | 0.5 | Folate, Iron, Potassium |
| Lentils | 100g | 116 | 20.1 | 7.9 | 9.0 | 0.4 | Folate, Iron, Phosphorus |
| Lima Beans | 100g | 115 | 20.0 | 7.0 | 6.8 | 0.4 | Folate, Iron, Magnesium |
| Moth Beans | 100g | 321 | 57.6 | 5.3 | 23.0 | 1.7 | Folate, Iron, Magnesium |
| Mung Beans | 100g | 31 | 5.9 | 1.8 | 3.0 | 0.4 | Folate, Vitamin C |
| Navy Beans | 100g | 96 | 22.8 | 10.5 | 8.5 | 0.6 | Folate, Iron, Magnesium |
| Pigeon Peas | 100g | 343 | 62.9 | 15.0 | 21.7 | 1.5 | Folate, Iron, Magnesium |
| Pinto Beans | 100g | 143 | 26.2 | 8.3 | 8.0 | 1.1 | Folate, Iron, Magnesium |
| Red Lentils | 100g | 116 | 20.1 | 7.9 | 9.0 | 0.4 | Folate, Iron, Phosphorus |
| Soy Nuts | 100g | 471 | 33.2 | 10.4 | 35.2 | 24.7 | Folate, Iron, Magnesium |
| Soybeans | 100g | 173 | 9.9 | 6.0 | 16.6 | 9.0 | Folate, Iron, Magnesium |
| Split Peas | 100g | 341 | 60.0 | 8.3 | 25.0 | 1.2 | Folate, Iron, Potassium |
| White Beans | 100g | 132 | 23.0 | 10.5 | 8.7 | 0.5 | Folate, Iron, Magnesium |
| Yellow Lentils | 100g | 116 | 20.1 | 7.9 | 9.0 | 0.4 | Folate, Iron, Phosphorus |
Nut Nutritional Information
Nutritional Information for Common Nuts (per 100g)
| Nut | Serving Size | Calories (kcal) | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) | Vitamins & Minerals |
|---|---|---|---|---|---|---|---|
| Almonds | 100g | 579 | 21.7 | 12.2 | 21.2 | 49.9 | Vitamin E, Magnesium |
| Brazil Nuts | 100g | 656 | 12.3 | 7.5 | 14.3 | 66.4 | Selenium, Magnesium |
| Cashews | 100g | 553 | 30.2 | 3.3 | 18.2 | 43.9 | Vitamin K, Magnesium |
| Chia Seeds | 100g | 486 | 42.1 | 34.4 | 16.5 | 30.7 | Omega-3 Fatty Acids, Fiber |
| Coconut | 100g | 354 | 15.2 | 9.0 | 3.3 | 33.5 | Manganese, Copper |
| Flaxseeds | 100g | 534 | 28.9 | 27.3 | 18.3 | 42.2 | Omega-3 Fatty Acids |
| Hazelnuts | 100g | 628 | 16.7 | 9.7 | 14.0 | 60.8 | Vitamin E, Manganese |
| Macadamia Nuts | 100g | 718 | 13.8 | 9.0 | 7.9 | 75.8 | Vitamin B1, Manganese |
| Peanuts | 100g | 567 | 16.1 | 8.5 | 25.8 | 49.2 | Folate, Vitamin E |
| Pecans | 100g | 691 | 13.9 | 9.6 | 9.2 | 71.9 | Vitamin E, Manganese |
| Pine Nuts | 100g | 673 | 13.1 | 3.7 | 13.7 | 68.4 | Vitamin E, Manganese |
| Pistachios | 100g | 562 | 27.0 | 10.6 | 20.0 | 45.4 | Vitamin B6, Copper |
| Pumpkin Seeds | 100g | 559 | 10.7 | 6.0 | 29.8 | 49.0 | Magnesium, Zinc |
| Sesame Seeds | 100g | 573 | 23.4 | 14.0 | 17.7 | 49.7 | Copper, Manganese |
| Sunflower Seeds | 100g | 584 | 20.0 | 8.6 | 20.8 | 51.5 | Vitamin E, Selenium |
| Walnuts | 100g | 654 | 13.7 | 6.7 | 15.2 | 65.2 | Omega-3 Fatty Acids |
Meat Nutritional Information
Nutritional Information for Common Meats (per 100g)
| Meat | Serving Size | Calories (kcal) | Protein (g) | Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Iron (mg) |
|---|---|---|---|---|---|---|---|
| Bacon | 100g | 42 | 3.0 | 3.3 | 1.1 | 14 | 0.7 |
| Beef (Ground) | 100g | 250 | 26.0 | 17.0 | 6.4 | 85 | 2.3 |
| Beef (Steak) | 100g | 250 | 25.0 | 17.0 | 6.3 | 85 | 2.1 |
| Chicken (Breast) | 100g | 165 | 31.0 | 3.6 | 1.0 | 85 | 0.4 |
| Chicken (Thigh) | 100g | 209 | 28.0 | 10.9 | 3.1 | 93 | 1.3 |
| Chicken (Whole) | 100g | 239 | 27.0 | 14.0 | 3.8 | 85 | 1.1 |
| Duck | 100g | 337 | 16.5 | 30.0 | 10.0 | 85 | 1.7 |
| Ham | 100g | 145 | 16.0 | 9.0 | 2.7 | 38 | 1.2 |
| Lamb (Chop) | 100g | 235 | 25.0 | 15.0 | 6.5 | 85 | 1.4 |
| Lamb (Leg) | 100g | 217 | 25.0 | 14.0 | 5.6 | 85 | 1.4 |
| Pork (Chop) | 100g | 242 | 21.0 | 17.0 | 5.9 | 85 | 0.7 |
| Pork (Loin) | 100g | 143 | 22.0 | 5.0 | 1.7 | 85 | 0.9 |
| Pork (Shoulder) | 100g | 162 | 21.0 | 8.0 | 2.6 | 85 | 0.8 |
| Rabbit | 100g | 173 | 21.0 | 8.0 | 2.2 | 85 | 1.5 |
| Turkey (Breast) | 100g | 135 | 30.0 | 2.9 | 0.8 | 85 | 1.4 |
| Turkey (Leg) | 100g | 158 | 29.0 | 3.4 | 1.0 | 85 | 1.4 |
| Venison | 100g | 158 | 30.0 | 3.0 | 1.2 | 85 | 2.0 |
Dairy Products Nutritional Information
Nutritional Information for Common Dairy Products (per 100g)
| Dairy Product | Serving Size | Calories (kcal) | Protein (g) | Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) |
|---|---|---|---|---|---|---|---|
| Butter | 100g | 717 | 0.9 | 81.0 | 51.0 | 215 | 24 |
| Cheese (Cheddar) | 100g | 403 | 25.0 | 33.0 | 20.0 | 105 | 721 |
| Cheese (Mozzarella) | 100g | 300 | 22.0 | 22.0 | 14.0 | 74 | 505 |
| Cottage Cheese | 100g | 98 | 11.0 | 4.3 | 2.7 | 15 | 83 |
| Cream Cheese | 100g | 350 | 6.0 | 34.0 | 21.0 | 97 | 78 |
| Eggnog | 100g | 88 | 3.9 | 4.2 | 2.4 | 56 | 121 |
| Eggs | 1 large | 68 | 5.5 | 4.8 | 1.6 | 186 | 28 |
| Greek Yogurt | 100g | 59 | 10.0 | 0.4 | 0.1 | 10 | 115 |
| Ice Cream (Vanilla) | 100g | 207 | 3.5 | 11.0 | 6.0 | 56 | 84 |
| Milk (Whole) | 100g | 61 | 3.3 | 3.6 | 2.3 | 12 | 113 |
| Milk (Skim) | 100g | 34 | 3.4 | 0.1 | 0.0 | 2 | 125 |
| Paneer | 100g | 260 | 18.0 | 20.0 | 12.0 | 70 | 208 |
| Sour Cream | 100g | 198 | 2.0 | 20.0 | 12.0 | 81 | 59 |
| Whipped Cream | 100g | 257 | 2.0 | 27.0 | 17.0 | 97 | 22 |
| Yogurt (Plain) | 100g | 61 | 3.5 | 3.3 | 2.1 | 10 | 121 |
