| Weight | Calories | Carbs | Sugar | Fat | Saturated | Fiber | Protein | Salt | Mostly | ||
|---|---|---|---|---|---|---|---|---|---|---|---|
| A | Almonds | 100g | 575 | 22 | 4 | 49 | 4 | 12 | 21 | 0 | Fats |
| Apple | 100g | 52 | 14 | 10 | 0 | 0 | 2 | 0 | 0 | Carbs | |
| Apricot | 100g | 48 | 11 | 9 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Artichoke | 100g | 53 | 12 | 1 | 0 | 0 | 9 | 3 | 0 | Carbs | |
| Asparagus | 100g | 22 | 4 | 1 | 0 | 0 | 2 | 2 | 0 | Carbs | |
| Aubergine | 100g | 35 | 9 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Avocado, California | 100g | 167 | 9 | 0.3 | 15 | 2 | 7 | 2 | 0 | Carbs | |
| Avocado, Florida | 100g | 120 | 8 | 2.5 | 10 | 2 | 6 | 2 | 0 | Carbs | |
| B | Bacon, Fried | 100g | 533 | 1 | 0 | 40 | 13 | 0 | 38 | 2.5 | Fats |
| Banana | 100g | 89 | 23 | 12 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Bean Sprouts, Raw | 100g | 23 | 2 | 0 | 1 | 0 | 2 | 4 | 0 | Carbs | |
| Beans, Long Green | 100g | 31 | 7 | 1 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Beer, Heineken | 100g | 44 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | Carbs | |
| Beetroot | 100g | 44 | 10 | 7 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Blackberries | 100g | 43 | 10 | 5 | 0 | 0 | 5 | 1 | 0 | Carbs | |
| Blueberries | 100g | 57 | 14 | 10 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Broccoli, Cooked | 100g | 35 | 7 | 1 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Broccoli, Raw | 100g | 34 | 7 | 2 | 0 | 0 | 3 | 3 | 0 | Carbs | |
| Brussels Sprouts | 100g | 36 | 7 | 2 | 0 | 0 | 3 | 3 | 0 | Carbs | |
| Butternut Squash | 100g | 40 | 10 | 2 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| C | Cabbage, Cooked | 100g | 23 | 6 | 3 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Cabbage, Raw | 100g | 25 | 6 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Carambola, Star Fruit | 100g | 31 | 7 | 4 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Carrots | 100g | 35 | 8 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Cashews, Raw | 100g | 553 | 33 | 6 | 44 | 8 | 3 | 18 | 0 | Fats | |
| Cashews, Roasted | 100g | 574 | 33 | 5 | 46 | 9 | 3 | 15 | 0.5 | Fats | |
| Cauliflower | 100g | 23 | 4 | 2 | 0 | 0 | 2 | 2 | 0 | Carbs | |
| Celery, Raw | 100g | 16 | 3 | 2 | 0 | 0 | 2 | 1 | 0.1 | Carbs | |
| Chayote | 100g | 19 | 5 | 2 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Cheese, Cheddar | 100g | 403 | 1 | 1 | 33 | 21 | 0 | 25 | 0.6 | Fats | |
| Cheese, Cottage | 100g | 98 | 3 | 3 | 4 | 2 | 0 | 11 | 0.4 | Protein | |
| Cheese, Cottage, 0% | 100g | 72 | 7 | 2 | 0 | 0 | 0 | 10 | 0.3 | Protein | |
| Cheese, Cottage, 1% | 100g | 72 | 3 | 3 | 1 | 1 | 0 | 12 | 0.4 | Protein | |
| Cheese, Cottage, 2% | 100g | 86 | 4 | 4 | 2 | 1 | 0 | 12 | 0.3 | Protein | |
| Cheese, Gouda | 100g | 356 | 2 | 2 | 27 | 18 | 0 | 25 | 0.8 | Fats | |
| Cheese, Mozzarella | 100g | 300 | 2 | 1 | 22 | 13 | 0 | 22 | 0.6 | Fats | |
| Cherries | 100g | 63 | 16 | 13 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Chicken, Breast | 100g | 187 | 1 | 0 | 5 | 1 | 0 | 33 | 0 | Protein | |
| Chickpeas | 100g | 164 | 27 | 5 | 3 | 0 | 8 | 9 | 0 | Carbs | |
| Coconut | 100g | 354 | 15 | 6 | 33 | 30 | 9 | 3 | 0 | Carbs | |
| Courgette, Cooked | 100g | 16 | 4 | 2 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Courgette, Raw | 100g | 16 | 3 | 2 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Couscous | 100g | 112 | 23 | 0 | 0 | 0 | 1 | 4 | 0 | Carbs | |
| Cranberries | 100g | 46 | 12 | 4 | 0 | 0 | 5 | 0 | 0 | Carbs | |
| Cucumber | 100g | 15 | 4 | 2 | 0 | 0 | 0 | 1 | 0 | Carbs | |
| D | Dates | 100g | 282 | 75 | 63 | 0.5 | 0 | 8 | 2.5 | 0 | Carbs |
| Durian | 100g | 147 | 27 | - | 5 | - | 4 | 1 | 0 | Carbs | |
| Egg, Scrambled | 100g | 167 | 2 | 2 | 12 | 4 | 0 | 11 | 0.3 | Fats | |
| F | Fennel, Raw | 100g | 31 | 7 | - | 0 | 0 | 3 | 1 | 0 | Carbs |
| Fig | 100g | 74 | 19 | 16 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| G | Garlic | 100g | 149 | 33 | 1 | 0 | 0 | 2 | 6 | 0 | Carbs |
| Ginger | 100g | 80 | 18 | 2 | 1 | 0 | 2 | 2 | 0 | Carbs | |
| Grapes | 100g | 69 | 18 | 15 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Grapefruit | 100g | 42 | 11 | 7 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Guava | 100g | 68 | 14 | 9 | 1 | 0 | 5 | 3 | 0 | Carbs | |
| H | Hazel Nuts | 100g | 628 | 17 | 4 | 61 | 4 | 10 | 15 | 0 | Fats |
| J | Jackfruit | 100g | 94 | 24 | 19 | 0 | 0 | 2 | 1 | 0 | Carbs |
| K | Kale Greens, Cooked | 100g | 28 | 6 | 1 | 0 | 0 | 2 | 2 | 0 | Carbs |
| Kale Greens, Raw | 100g | 50 | 10 | 0 | 1 | 0 | 2 | 3 | 0 | Carbs | |
| Kiwis | 100g | 61 | 15 | 9 | 1 | 0 | 3 | 1 | 0 | Carbs | |
| Kumquat | 100g | 71 | 16 | 9 | 1 | 0 | 6 | 2 | 0 | Carbs | |
| L | Leeks | 100g | 61 | 14 | 4 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Lemon | 100g | 29 | 9 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Lentils | 100g | 116 | 20 | 2 | 0 | 0 | 8 | 9 | 0 | Carbs | |
| Lettuce | 100g | 14 | 3 | 2 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Lichis, Lychee | 100g | 66 | 17 | 15 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Limes | 100g | 30 | 11 | 2 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| M | Mangos | 100g | 65 | 17 | 15 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Marmite (NZ) | 100g | 163 | 17 | 12 | 1 | 0 | 12 | 16 | 3 | Carbs | |
| Marmite (UK) | 100g | 250 | 20 | 1 | 0 | 0 | 3 | 39 | 10 | Protein | |
| Melon, Honeydew | 100g | 36 | 9 | 8 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Mushroom, White | 100g | 26 | 4 | 0 | 0 | 0 | 2 | 4 | 0 | Carbs | |
| O | Oats, Dry | 100g | 379 | 69 | 1 | 7 | 1 | 10 | 13 | 0 | Carbs |
| Olives, Green | 100g | 115 | 6 | 0 | 11 | 1 | 3 | 1 | 0.7 | Carbs | |
| Onions | 100g | 40 | 9 | 4 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Oranges | 100g | 47 | 12 | 9 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| P | Papaya | 100g | 39 | 10 | 6 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Parsnip | 100g | 71 | 17 | 5 | 0 | 0 | 4 | 1 | 0 | Carbs | |
| Passion-fruit | 100g | 97 | 23 | 11 | 1 | 0 | 10 | 2 | 0 | Carbs | |
| Peaches | 100g | 39 | 10 | 8 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Peanuts, Dry-Roasted | 100g | 585 | 22 | 4 | 50 | 7 | 8 | 24 | 0 | Fats | |
| Peanuts, Oil-Roasted | 100g | 599 | 15 | 4 | 53 | 9 | 9 | 28 | 0 | Fats | |
| Peanuts, Plain | 100g | 567 | 16 | 4 | 49 | 7 | 8 | 26 | 0 | Fats | |
| Pear | 100g | 58 | 15 | 10 | 0 | 0 | 3 | 0 | 0 | Carbs | |
| Peas, Green | 100g | 84 | 16 | 6 | 0 | 0 | 5 | 5 | 0 | Carbs | |
| Pecan Nuts | 100g | 691 | 14 | 4 | 72 | 6 | 10 | 9 | 0 | Fats | |
| Pine Nuts | 100g | 673 | 13 | 4 | 68 | 5 | 4 | 14 | 0 | Fats | |
| Pineapple | 100g | 50 | 13 | 10 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Plums | 100g | 46 | 11 | 10 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Pomegranate | 100g | 83 | 19 | 14 | 1 | 0 | 4 | 2 | 0 | Carbs | |
| Potato, Sweet | 100g | 90 | 21 | 6 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Potato, White, Baked | 100g | 94 | 21 | 1 | 0 | 0 | 2 | 2 | 0 | Carbs | |
| Pringles, Original | 100g | 516 | 51 | 1.5 | 33 | 3.5 | 2.5 | 4 | 1.4 | Carbs | |
| Pumpkin, Boiled | 100g | 20 | 5 | 1 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| R | Radish | 100g | 16 | 3 | 2 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Raisins | 100g | 299 | 79 | 59 | 0 | 0 | 4 | 3 | 0 | Carbs | |
| Raspberries | 100g | 52 | 12 | 4 | 1 | 0 | 6 | 1 | 0 | Carbs | |
| Red Wine | 100g | 85 | 3 | 1 | 0 | 0 | 0 | 0 | 0 | Carbs | |
| Rhubarb, Raw | 100g | 21 | 5 | 1 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Rice, Brown | 100g | 111 | 23 | 0 | 1 | 0 | 2 | 3 | 0 | Carbs | |
| Rice, White | 100g | 130 | 28 | 0 | 0 | 0 | 0 | 3 | 0 | Carbs | |
| Rice, Wild | 100g | 101 | 21 | 1 | 0 | 0 | 2 | 4 | 0 | Carbs | |
| Rocket Leaves | 100g | 25 | 4 | 2 | 1 | 0 | 2 | 3 | 0 | Carbs | |
| S | Soy Beans | 100g | 173 | 10 | 3 | 9 | 1 | 6 | 17 | 0 | Carbs |
| Spinach | 100g | 23 | 4 | 0 | 0 | 0 | 2 | 3 | 0 | Carbs | |
| Strawberries | 100g | 32 | 8 | 5 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Sunflower Seeds, Dry | 100g | 584 | 20 | 3 | 51 | 4 | 9 | 21 | 0 | Fats | |
| T | Tangerines | 100g | 53 | 13 | 11 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Tomatoes, Raw | 100g | 18 | 4 | 3 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Tomato Ketchup, Heinz | 100g | 102 | 23 | 23 | 0 | 0 | 0 | 1 | 2 | Carbs | |
| Tuna, Tinned Oil | 100g | 198 | 0 | 0 | 8 | 2 | 0 | 29 | 0.4 | Protein | |
| Tuna, Tinned Water | 100g | 116 | 0 | 0 | 1 | 0 | 0 | 26 | 0.3 | Protein | |
| Turnip, Boiled | 100g | 22 | 5 | 3 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| W | Watercress | 100g | 11 | 1 | 0 | 0 | 0 | 0 | 2 | 0 | Carbs |
| Watermelon | 100g | 30 | 8 | 6 | 0 | 0 | 0 | 1 | 0 | Carbs | |
| Y | Yam | 100g | 116 | 27 | 0 | 0 | 0 | 4 | 1 | 0 | Carbs |
| Pecan Nuts | 100g | 691 | 14 | 4 | 72 | 6 | 10 | 9 | 0 | Fats | |
| Olive Oil | 100g | 884 | 0 | 0 | 100 | 14 | 0 | 0 | 0 | Fats | |
| Pasta, White | 100g | 182 | 36 | 1 | 1 | 0 | - | 7 | 0 | Carbs | |
| Pepper, Bell, Sweet, Raw | 100g | 31 | 6 | 4 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Pepper, Bell, Sweet, Fried | 100g | 133 | 7 | 4 | 13 | 2 | 2 | 1 | 0 | Fats | |
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