Nutrition facts for 122 common foods

Calories, protein, fiber, vitamins and minerals per serving and per 100 g, with % Daily Value, where each food ranks for every nutrient, and its nutrient-density score. All values from USDA FoodData Central.

Other foods

Almond milk (unsweetened)39 kcalper 1 cupVitamin E 58% · Vitamin B12 37% · Calcium 35%Coffee (brewed)2 kcalper 1 cup (8 fl oz)Riboflavin 14% · Pantothenic acid 12% · Niacin 2.8%Dark chocolate (70–85%)170 kcalper 1 ozCopper 56% · Manganese 24% · Iron 19%Green tea (brewed)2 kcalper 1 cupManganese 20% · Riboflavin 11% · Thiamin 1.4%Honey64 kcalper 1 tbspCopper 0.8% · Manganese 0.7% · Riboflavin 0.6%

Nuts and seeds

Almonds164 kcalper 1 oz (23 whole kernels)Vitamin E 48% · Copper 29% · Manganese 26%Brazil nuts187 kcalper 1 oz (6 kernels)Selenium 988% · Copper 55% · Magnesium 25%Cashews157 kcalper 1 ozCopper 70% · Manganese 24% · Magnesium 17%Chia seeds138 kcalper 1 ozManganese 93% · Copper 49% · Fiber 35%Flaxseed55 kcalper 1 tbsp, wholeSelenium 25% · Copper 15% · Manganese 11%Hazelnuts178 kcalper 1 oz (21 whole kernels)Manganese 75% · Copper 45% · Vitamin E 28%Hemp seeds166 kcalper 3 tbspManganese 99% · Copper 53% · Magnesium 50%Macadamia nuts204 kcalper 1 oz (10-12 kernels)Manganese 139% · Thiamin 28% · Selenium 17%Pecans196 kcalper 1 oz (19 halves)Copper 29% · Manganese 28% · Thiamin 13%Pistachios159 kcalper 1 oz (49 kernels)Copper 33% · Vitamin B6 28% · Thiamin 21%Pumpkin seeds158 kcalper 1 ozManganese 51% · Copper 39% · Magnesium 34%Sesame seeds52 kcalper 1 tbspCopper 41% · Manganese 9.6% · Magnesium 7.5%Sunflower seeds166 kcalper 1 ozVitamin E 66% · Copper 59% · Thiamin 35%Walnuts185 kcalper 1 oz (14 halves)Copper 38% · Manganese 37% · Vitamin B6 11%

Fruits

Apple95 kcalper 1 medium (3" dia)Fiber 16% · Vitamin C 9.3% · Copper 5.5%Avocado240 kcalper 1 cup, cubesPantothenic acid 42% · Fiber 36% · Copper 32%Banana105 kcalper 1 medium (7" to 7-7/8" long)Vitamin C 16% · Vitamin B6 15% · Copper 13%Blackberries62 kcalper 1 cupManganese 55% · Fiber 27% · Vitamin C 25%Blueberries84 kcalper 1 cupManganese 27% · Vitamin K 24% · Vitamin C 13%Cantaloupe60 kcalper 1 cup, ballsVitamin A 46% · Vitamin C 21% · Copper 17%Cherries87 kcalper 1 cup, with pits, yieldsVitamin C 16% · Copper 11% · Fiber 10%Cranberries51 kcalper 1 cup, choppedVitamin C 17% · Fiber 14% · Manganese 13%Dates (Medjool)66 kcalper 1 date, pittedCopper 9.7% · Fiber 5.7% · Pantothenic acid 3.9%Figs37 kcalper 1 medium (2-1/4" dia)Fiber 5.2% · Copper 3.9% · Vitamin B6 3.3%Grapefruit52 kcalper 0.5 fruit (3-3/4" dia)Vitamin C 43% · Vitamin A 7.9% · Fiber 7%Grapes104 kcalper 1 cupCopper 21% · Vitamin K 18% · Thiamin 8.7%Kiwifruit42 kcalper 1 fruit (2" dia)Vitamin C 57% · Vitamin K 23% · Copper 10%Lemon17 kcalper 1 fruit (2-1/8" dia)Vitamin C 34% · Fiber 5.8% · Vitamin B6 2.7%Mango99 kcalper 1 cup piecesVitamin C 67% · Copper 20% · Folate 18%Orange62 kcalper 1 fruit (2-5/8" dia)Vitamin C 77% · Fiber 11% · Folate 9.8%Peach58 kcalper 1 medium (2-2/3" dia)Copper 13% · Fiber 8% · Niacin 7.6%Pear101 kcalper 1 mediumFiber 20% · Copper 16% · Vitamin C 8.5%Pineapple82 kcalper 1 cup, chunksVitamin C 107% · Manganese 62% · Copper 17%Pomegranate72 kcalper 0.5 cup arils (seed/juice sacs)Copper 15% · Fiber 12% · Vitamin K 12%Prunes68 kcalper 1 ozVitamin K 14% · Copper 8.6% · Fiber 6.3%Raisins85 kcalper 1 ozCopper 10% · Potassium 5.6% · Vitamin B6 3.9%Raspberries64 kcalper 1 cupVitamin C 31% · Fiber 29% · Manganese 26%Strawberries49 kcalper 1 cup, halvesVitamin C 101% · Manganese 24% · Fiber 11%Watermelon46 kcalper 1 cup, ballsVitamin C 14% · Copper 7.2% · Pantothenic acid 6.8%

Vegetables

Artichoke64 kcalper 1 artichoke, mediumFolate 27% · Fiber 24% · Copper 17%Asparagus20 kcalper 0.5 cupVitamin K 38% · Folate 34% · Copper 16%Beets58 kcalper 1 cupFolate 35% · Copper 24% · Manganese 15%Broccoli31 kcalper 1 cup choppedVitamin C 92% · Vitamin K 77% · Folate 15%Brussels sprouts28 kcalper 0.5 cupVitamin K 91% · Vitamin C 54% · Folate 12%Butternut squash82 kcalper 1 cup, cubesVitamin A 127% · Vitamin C 34% · Fiber 23%Cabbage22 kcalper 1 cup, choppedVitamin K 44% · Vitamin C 40% · Manganese 9.6%Carrot25 kcalper 1 mediumVitamin A 57% · Fiber 6.7% · Vitamin K 6.7%Cauliflower27 kcalper 1 cup chopped (1/2" pieces)Vitamin C 80% · Folate 26% · Pantothenic acid 14%Celery14 kcalper 1 cup choppedVitamin K 25% · Folate 9.1% · Fiber 5.8%Collard greens63 kcalper 1 cup, choppedVitamin K 644% · Vitamin A 80% · Manganese 42%Cucumber8 kcalper 0.5 cup slicesVitamin K 10% · Copper 3.6% · Pantothenic acid 2.7%Garlic4 kcalper 1 cloveManganese 2.2% · Vitamin B6 2.2% · Vitamin C 1%Green beans44 kcalper 1 cupVitamin K 50% · Manganese 15% · Fiber 14%Green peas134 kcalper 1 cupManganese 37% · Thiamin 35% · Vitamin K 35%Kale7 kcalper 1 cupVitamin K 68% · Vitamin C 22% · Manganese 8.4%Onion44 kcalper 1 medium (2-1/2" dia)Vitamin C 9% · Vitamin B6 7.8% · Fiber 6.7%Potato161 kcalper 1 potato mediumVitamin B6 32% · Copper 23% · Potassium 20%Pumpkin49 kcalper 1 cup, mashedVitamin A 78% · Copper 25% · Riboflavin 15%Red bell pepper31 kcalper 1 medium (approx 2-3/4" long, 2-1/2 dia.)Vitamin C 187% · Vitamin B6 21% · Vitamin A 21%Romaine lettuce8 kcalper 1 cup shreddedVitamin K 40% · Vitamin A 23% · Folate 5.9%Spinach7 kcalper 1 cupVitamin K 121% · Vitamin A 10% · Vitamin C 10%Sweet corn99 kcalper 1 ear medium (6-3/4" to 7-1/2" long)Pantothenic acid 16% · Niacin 11% · Fiber 8.8%Sweet potato103 kcalper 1 medium (2" dia, 5" long, raw)Vitamin A 122% · Vitamin C 25% · Manganese 25%Swiss chard35 kcalper 1 cup, choppedVitamin K 477% · Vitamin A 60% · Magnesium 36%Tomato22 kcalper 1 medium whole (2-3/5" dia)Vitamin C 19% · Vitamin K 8.1% · Copper 8.1%White mushrooms15 kcalper 1 cup, pieces or slicesCopper 30% · Selenium 26% · Riboflavin 24%Zucchini21 kcalper 1 cup, choppedVitamin C 25% · Vitamin B6 12% · Manganese 9.5%

Grains

Barley193 kcalper 1 cupSelenium 25% · Fiber 21% · Niacin 20%Brown rice248 kcalper 1 cupManganese 86% · Niacin 32% · Thiamin 30%Buckwheat155 kcalper 1 cupManganese 29% · Copper 27% · Magnesium 20%Oats153 kcalper 0.5 cupManganese 64% · Selenium 21% · Copper 18%Pasta196 kcalper 1 cup spaghetti not packedSelenium 60% · Folate 37% · Thiamin 28%Popcorn110 kcalper 1 ozFiber 15% · Manganese 14% · Magnesium 9.7%Quinoa222 kcalper 1 cupManganese 51% · Copper 39% · Magnesium 28%White bread77 kcalper 1 sliceSelenium 12% · Thiamin 12% · Folate 11%White rice205 kcalper 1 cupFolate 38% · Manganese 32% · Selenium 22%Whole wheat bread81 kcalper 1 sliceManganese 26% · Selenium 15% · Niacin 10%

Meat and poultry

Beef liver162 kcalper 3 ozVitamin B12 2,500% · Copper 1,349% · Vitamin A 892%Chicken breast140 kcalper 3 ozNiacin 73% · Protein 53% · Selenium 43%Ground beef (85% lean)212 kcalper 3 ozVitamin B12 94% · Zinc 49% · Protein 44%Pork chop153 kcalper 3 ozSelenium 71% · Protein 45% · Niacin 45%Turkey breast116 kcalper 3 ozNiacin 62% · Vitamin B12 62% · Protein 50%

Legumes

Black beans227 kcalper 1 cupFolate 64% · Fiber 53% · Copper 40%Chickpeas269 kcalper 1 cupManganese 73% · Folate 71% · Copper 64%Edamame188 kcalper 1 cupManganese 79% · Folate 72% · Copper 70%Hummus71 kcalper 2 tbspManganese 14% · Copper 12% · Selenium 8.8%Kidney beans225 kcalper 1 cupFolate 58% · Copper 42% · Fiber 40%Lentils230 kcalper 1 cupFolate 90% · Fiber 56% · Copper 55%Peanut butter191 kcalper 2 tbspNiacin 26% · Manganese 23% · Vitamin E 19%Peanuts161 kcalper 1 ozNiacin 21% · Manganese 21% · Folate 17%Pinto beans245 kcalper 1 cupFolate 74% · Fiber 55% · Copper 42%Soy milk104 kcalper 1 cupVitamin B12 86% · Copper 45% · Riboflavin 34%Soybeans296 kcalper 1 cupCopper 78% · Protein 63% · Manganese 62%Tempeh319 kcalper 1 cupCopper 103% · Manganese 94% · Protein 67%Tofu (firm)181 kcalper 0.5 cupCalcium 66% · Manganese 65% · Copper 53%

Fats and oils

Butter102 kcalper 1 tbspVitamin A 12% · Vitamin E 2.2% · Vitamin B12 1%Coconut oil121 kcalper 1 tbspVitamin E 0.1% · Vitamin K 0.1% · Iron 0%Olive oil119 kcalper 1 tablespoonVitamin E 13% · Vitamin K 6.8% · Iron 0.4%

Dairy and eggs

Cheddar cheese114 kcalper 1 ozCalcium 15% · Selenium 15% · Protein 13%Cottage cheese (2%)183 kcalper 1 cup (not packed)Selenium 60% · Protein 50% · Riboflavin 41%Egg78 kcalper 1 largeSelenium 28% · Choline 27% · Vitamin B12 23%Feta75 kcalper 1 ozVitamin B12 20% · Protein 11% · Riboflavin 9.7%Greek yogurt (plain, nonfat)100 kcalper 1 containerVitamin B12 50% · Riboflavin 37% · Protein 35%Mozzarella72 kcalper 1 ozCalcium 17% · Protein 14% · Phosphorus 11%Parmesan111 kcalper 1 ozCalcium 26% · Protein 20% · Phosphorus 16%Skim milk83 kcalper 1 cupVitamin B12 59% · Calcium 25% · Riboflavin 25%Swiss cheese111 kcalper 1 ozVitamin B12 36% · Calcium 19% · Selenium 16%Whole milk149 kcalper 1 cupVitamin B12 55% · Riboflavin 26% · Calcium 23%Yogurt (plain, whole milk)104 kcalper 1 container (6 oz)Riboflavin 32% · Vitamin B12 26% · Calcium 17%

Fish and seafood

Cod89 kcalper 3 ozSelenium 58% · Protein 39% · Vitamin B12 37%Mussels146 kcalper 3 ozVitamin B12 850% · Manganese 251% · Selenium 138%Oysters87 kcalper 3 ozVitamin B12 620% · Zinc 607% · Copper 539%Salmon (Atlantic, farmed)175 kcalper 3 ozVitamin B12 99% · Selenium 64% · Vitamin D 56%Sardines177 kcalper 3 ozVitamin B12 317% · Selenium 81% · Protein 42%Shrimp84 kcalper 3 ozProtein 41% · Copper 36% · Phosphorus 16%Tilapia109 kcalper 3 ozSelenium 84% · Vitamin B12 66% · Protein 44%Tuna (canned in water)73 kcalper 3 ozSelenium 105% · Vitamin B12 91% · Niacin 53%

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.