Food Calories & Nutrition

Our comprehensive food nutrition database covers everything from staple grains to specialty items. Each calculator provides customizable serving sizes, preparation methods, and a full macronutrient + micronutrient breakdown sourced from the USDA.

Barramundi nutrition calculator showing calories, protein, and omega-3 for raw and cooked fillets

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Barramundi Nutrition

100 cal20g protein0g carbs2g fat

1 fillet (4 oz / 113g raw package standard)

Bhel puri nutrition showing 270 kcal per 100g with puffed rice calorie density, sev topping contribution, and chutney breakdown

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Bhel Puri Nutrition

405 cal7.5g protein55.5g carbs15g fat

1 plate bhel puri (~150g)

Dhokla nutrition showing 160 kcal per 100g steamed with besan protein content, tadka oil contribution, and comparison to fried snacks

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Dhokla Nutrition

160 cal8g protein20g carbs5g fat

2 pieces besan dhokla (~100g)

Fafda nutrition showing 450 kcal per 100g with gram flour composition, thin strip oil absorption, and fafda-jalebi breakfast combo

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Fafda Nutrition

225 cal4g protein24g carbs12.5g fat

1 serving fafda (~50g)

Kachori nutrition showing 380 kcal per 100g with sealed shell oil absorption analysis, dal filling protein, and baked comparison

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Kachori Nutrition

266 cal4.6g protein26.6g carbs15.4g fat

1 dal kachori (~70g)

Medu vada nutrition showing 280 kcal per 100g with urad dal protein content, oil absorption from ring shape, and sambar vada comparison

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Medu Vada Nutrition

154 cal5.5g protein11g carbs9.4g fat

1 medu vada (~55g)

Misal pav nutrition showing 600 kcal per plate with 4-layer breakdown of usal, tarri, pav, and farsan calorie contributions

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Misal Pav Nutrition

630 cal19.6g protein72.8g carbs28g fat

1 plate misal pav (Pune-style, ~350g with 2 pav)

Pakora nutrition showing 310 kcal per 100g with besan batter protein content, oil absorption mechanism, and variant comparison

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Pakora Nutrition

300 cal7.5g protein28g carbs18g fat

3-4 mixed vegetable pakoras (~100g)

Samosa nutrition showing 320 kcal per 100g with crust-to-filling calorie split, oil absorption layers, and baked vs fried comparison

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Samosa Nutrition

256 cal4g protein25.6g carbs15.2g fat

1 medium samosa (~80g)

Vada nutrition showing 290 kcal per 100g for batata vada with besan coating oil absorption breakdown and dal vada protein comparison

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Vada Nutrition

232 cal4g protein24g carbs13.6g fat

1 batata vada (~80g)

Aloo paratha nutrition showing 250 kcal per 100g with potato filling breakdown, butter topping calories, and comparison to plain paratha

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Aloo Paratha Nutrition

300 cal6.6g protein37.2g carbs13.2g fat

1 aloo paratha (~120g)

Breakfast burrito nutrition showing 320-550 kcal range with tortilla base calories, filling breakdowns for egg, sausage, and bean variants

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Breakfast Burrito Nutrition

320 cal16.5g protein30g carbs14g fat

1 egg & cheese breakfast burrito (~200g)

Hash browns nutrition showing 265 kcal per 100g USDA data with raw potato comparison, oil absorption analysis, and potassium content

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Hash Browns Nutrition

148 cal1.7g protein19.7g carbs7g fat

1 hash brown patty (~56g)

Paratha nutrition showing 320 kcal per 100g with layered ghee fat content and comparison against roti and naan

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Paratha Nutrition

208 cal4.6g protein27.3g carbs9.1g fat

1 plain paratha (~65g)

Pav bhaji nutrition showing 550 kcal per plate breakdown between pav, bhaji, and butter components with street vendor comparison

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Pav Bhaji Nutrition

550 cal14.8g protein66g carbs24.5g fat

1 plate pav bhaji (2 pav + 200g bhaji, homemade)

Roti nutrition showing 297 kcal per 100g with comparison of plain vs ghee-brushed variants and millet roti alternatives

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Roti Nutrition

104 cal3.9g protein16.2g carbs2.6g fat

1 medium whole wheat roti (~35g)

Thepla nutrition showing 285 kcal per 100g with fenugreek leaf content, yogurt dough benefits, and travel food properties

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Thepla Nutrition

114 cal3.6g protein15.2g carbs4.2g fat

1 methi thepla (~40g)

Uttapam nutrition showing 210 kcal per 100g with dosa batter comparison, topping variations, and fermentation benefits

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Uttapam Nutrition

315 cal8.7g protein45g carbs9.8g fat

1 medium uttapam (~150g)

Boiled egg nutrition showing 155 kcal per 100g, 294mg choline at 53% DV, and zero-added-fat preparation advantage

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Boiled Egg Nutrition

78 cal6.3g protein0.6g carbs5.3g fat

1 large hard-boiled egg (~50g)

Bran cereal nutrition data showing 20.5g fiber per 100g, fortified iron at 156% DV, and comparison against other breakfast cereals

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Bran Cereal Nutrition

108 cal2.9g protein22.5g carbs0.7g fat

¾ cup bran flakes (~30g)

Cheerios nutrition showing plain vs honey nut sugar comparison, fortified iron at 172% DV, and whole grain oat content

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Cheerios Nutrition

105 cal3.5g protein19g carbs1.7g fat

1 cup plain Cheerios (~28g)

Fried egg nutrition showing 196 kcal per 100g, 14.8g fat from oil absorption, and comparison against boiled and scrambled

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Fried Egg Nutrition

90 cal6.3g protein0.4g carbs6.8g fat

1 large fried egg (~46g)

Oatmeal nutrition comparison showing 68 kcal cooked in water vs 97 kcal in milk, with dry vs cooked calorie breakdown

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Oatmeal Nutrition

159 cal5.5g protein27.3g carbs3.2g fat

1 cup cooked oatmeal in water (~234g)

Omelette nutrition showing 154 kcal plain vs filled variants, with filling calorie breakdown for cheese, vegetables, and ham

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Omelette Nutrition

185 cal12.7g protein1.2g carbs14g fat

2-egg plain omelette (~120g)

Porridge nutrition showing calorie range from 68 kcal plain to 125 kcal topped, with topping additions breakdown

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Porridge Nutrition

238 cal7g protein43.8g carbs4g fat

1 bowl porridge with fruit (~250g)

Scrambled eggs nutrition showing 149 kcal per 100g standard, calorie variability from butter and cheese additions, and choline content

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Scrambled Eggs Nutrition

182 cal13.1g protein2g carbs13.4g fat

2 scrambled eggs (~122g)

Clementine nutrition facts showing per-fruit calorie count, vitamin C, and folate with easy-peel seedless mandarin data

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Clementine Nutrition

35 cal0.63g protein8.9g carbs0.11g fat

1 clementine (~74g)

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Coconut Water Nutrition

46 cal1.73g protein8.9g carbs0.48g fat

1 cup coconut water (~240ml)

Corn flakes nutrition facts showing fortification-dependent iron content, fiber stripped during processing, and sodium levels

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Corn Flakes Nutrition

107 cal2.1g protein25.2g carbs0.13g fat

1 cup corn flakes (~30g)

Dragon fruit nutrition facts showing betalain content, iron, magnesium, and fiber data for white and red flesh varieties

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Dragon Fruit Nutrition

136 cal2.68g protein29.4g carbs0.91g fat

1 cup dragon fruit cubes (~227g)

Dried apricot nutrition facts showing potassium leadership among dried fruits, beta-carotene concentration, and iron content

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Dried Apricot Nutrition

84 cal1.19g protein21.9g carbs0.18g fat

5 dried apricot halves (~35g)

Dried cranberries (Craisins) nutrition facts showing sugar content breakdown, proanthocyanidin data, and fresh vs dried comparison

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Dried Cranberries Nutrition

123 cal0.07g protein33g carbs0.44g fat

¼ cup dried cranberries (~40g)

Dried figs (anjeer) nutrition facts showing calcium leadership, fiber density, and potassium content among dried fruits

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Dried Figs Nutrition

100 cal1.32g protein25.5g carbs0.37g fat

3 dried figs (~40g)

Granola nutrition facts showing 489 calories per 100g, fat content from added oils, and serving size comparison with plain oats

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Granola Nutrition

293 cal8.2g protein32.3g carbs14.6g fat

½ cup granola (~60g)

Grapefruit nutrition facts showing vitamin C, lycopene, and naringin content across pink, red, and white varieties

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Grapefruit Nutrition

54 cal0.99g protein13.6g carbs0.18g fat

½ medium grapefruit (~128g)

Kiwi nutrition facts comparing green and gold varieties with vitamin C, potassium, and actinidin enzyme data

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Kiwi Nutrition

42 cal0.78g protein10.1g carbs0.36g fat

1 medium green kiwi (~69g)

Mandarin orange nutrition facts comparing fresh, canned in juice, and canned in syrup with vitamin C and fiber data

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Mandarin Orange Nutrition

47 cal0.71g protein11.7g carbs0.27g fat

1 medium mandarin (~88g)

Muesli nutrition facts showing calorie comparison with granola, no-added-oil advantage, and fiber content

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Muesli Nutrition

200 cal5.5g protein39.7g carbs3.1g fat

½ cup muesli (~55g)

Mulberries nutrition facts showing iron and vitamin C synergy, resveratrol content, and comparison with other berries

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Mulberry Nutrition

60 cal2.02g protein13.7g carbs0.55g fat

1 cup mulberries (~140g)

Persimmon nutrition facts comparing Fuyu and Hachiya varieties with vitamin A, manganese, and tannin content data

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Persimmon Nutrition

118 cal0.97g protein31.2g carbs0.32g fat

1 Japanese persimmon (~168g)

Pomegranate seeds (arils) nutrition facts showing punicalagin content, fiber, vitamin C, and seed oil fatty acid data

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Pomegranate Seeds Nutrition

72 cal1.46g protein16.2g carbs1.02g fat

½ cup pomegranate arils (~87g)

Prunes (dried plums) nutrition facts showing sorbitol content, potassium density, vitamin K, and fiber data

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Prunes Nutrition

101 cal0.93g protein26.8g carbs0.16g fat

5 pitted prunes (~42g)

Tangerine nutrition facts showing beta-cryptoxanthin, vitamin C, and calcium content with fresh and canned comparisons

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Tangerine Nutrition

47 cal0.71g protein11.7g carbs0.27g fat

1 medium tangerine (~88g)

Blueberry nutrition facts showing anthocyanins, vitamin K, and manganese across fresh, frozen, and dried preparations

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Blueberry Nutrition

57 cal0.74g protein14.49g carbs0.33g fat

100g fresh blueberries

Cranberry nutrition facts showing vitamin C, vitamin E, and proanthocyanidins across fresh, dried, juice, and sauce preparations

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Cranberry Nutrition

46 cal0.46g protein12g carbs0.13g fat

100g fresh cranberries

Cremini mushroom nutrition facts showing B-vitamins, potassium, and selenium across raw, sautéed, and roasted preparations

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Cremini Mushroom Nutrition

22 cal2.5g protein4.3g carbs0.1g fat

100g raw cremini mushrooms

Enoki mushroom nutrition facts showing niacin, folate, and iron content across raw, stir-fried, and hot pot preparations

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Enoki Mushroom Nutrition

37 cal2.66g protein7.81g carbs0.29g fat

100g raw enoki mushrooms

Green bell pepper nutrition facts showing vitamin C, low calories, and key nutrients across raw, roasted, and grilled preparations

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Green Bell Pepper Nutrition

20 cal0.86g protein4.64g carbs0.17g fat

100g raw green bell pepper

Jalapeño pepper nutrition facts showing vitamin C, vitamin E, and capsaicin content across raw, pickled, and roasted preparations

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Jalapeño Nutrition

29 cal0.91g protein6.5g carbs0.37g fat

100g raw jalapeño

Oyster mushroom nutrition facts showing niacin, iron, protein, and potassium across raw, sautéed, and stir-fried preparations

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Oyster Mushroom Nutrition

33 cal3.31g protein6.09g carbs0.41g fat

100g raw oyster mushrooms

Portobello mushroom nutrition facts showing niacin, selenium, and potassium across grilled, roasted, and stuffed preparations

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Portobello Mushroom Nutrition

22 cal2.11g protein3.9g carbs0.35g fat

100g raw portobello mushroom

Raspberry nutrition facts showing fiber, vitamin C, and manganese across fresh, frozen, and dried preparations

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Raspberry Nutrition

52 cal1.2g protein11.94g carbs0.65g fat

100g fresh raspberries

Sugar snap peas nutrition facts showing vitamin C, iron, and protein content across raw, steamed, and stir-fried preparations

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Sugar Snap Peas Nutrition

42 cal2.8g protein7.55g carbs0.2g fat

100g raw sugar snap peas

Arugula nutrition facts showing calcium, vitamin K, and folate content across raw, wilted, and pesto preparations

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Arugula Nutrition

25 cal2.58g protein3.65g carbs0.66g fat

100g raw arugula

Chicory greens nutrition facts showing vitamin K, vitamin A, and fiber content across raw, sautéed, and braised preparations

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Chicory Greens Nutrition

23 cal1.7g protein4.7g carbs0.3g fat

100g raw chicory greens

Endive nutrition facts showing vitamin K, folate, and fiber content across curly, Belgian, and braised preparations

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Endive Nutrition

17 cal1.25g protein3.35g carbs0.2g fat

100g raw endive

Fennel bulb nutrition facts showing potassium, fiber, and vitamin K content across raw, roasted, and sautéed preparations

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Fennel Nutrition

31 cal1.24g protein7.29g carbs0.2g fat

100g raw fennel bulb

Leek nutrition facts showing iron, manganese, and vitamin K content across raw, boiled, and sautéed preparations

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Leek Nutrition

61 cal1.5g protein14.15g carbs0.3g fat

100g raw leek (bulb and lower leaf)

Napa cabbage nutrition facts showing vitamin C, folate, and calcium content across raw, kimchi, and stir-fried preparations

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Napa Cabbage Nutrition

16 cal1.2g protein3.23g carbs0.2g fat

100g raw napa cabbage

Red cabbage nutrition facts showing vitamin C, anthocyanins, and vitamin K content across raw, braised, and pickled preparations

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Red Cabbage Nutrition

31 cal1.43g protein7.37g carbs0.16g fat

100g raw red cabbage

Shallot nutrition facts showing protein, vitamin B6, and potassium content across raw, caramelized, and roasted preparations

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Shallot Nutrition

72 cal2.5g protein16.8g carbs0.1g fat

100g raw shallot

Snow peas nutrition facts showing vitamin C, iron, and protein content across raw, stir-fried, and blanched preparations

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Snow Peas Nutrition

42 cal2.8g protein7.55g carbs0.2g fat

100g raw snow peas

Watercress nutrition facts showing vitamin K, vitamin C, and calcium content across raw, steamed, and sautéed preparations

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Watercress Nutrition

11 cal2.3g protein1.29g carbs0.1g fat

100g raw watercress

Almond butter calories and nutrition facts showing vitamin E content, protein density, and calcium comparison across plain, crunchy, and honey roasted variants

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Almond Butter Nutrition

98 cal3.4g protein3g carbs8.9g fat

1 tablespoon (16g) plain almond butter

Artichoke nutrition facts showing fiber, protein, and mineral content across globe, canned hearts, and marinated preparations

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Artichoke Nutrition

47 cal3.27g protein10.51g carbs0.15g fat

100g raw globe artichoke

Asparagus nutrition facts showing folate, iron, and protein content across raw, steamed, and grilled preparations

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Asparagus Nutrition

20 cal2.2g protein3.88g carbs0.12g fat

100g raw asparagus

Brazil nuts calories and nutrition facts showing extreme selenium content, magnesium, fat composition, and variants including raw, roasted, salted, blanched, and nut butter

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Brazil Nuts Nutrition

33 cal0.7g protein0.6g carbs3.4g fat

1 brazil nut (~5g)

Butter calories and nutrition facts showing fat content, sodium comparison between salted and unsalted, and variants including European-style, whipped, and light butter

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Butter Nutrition

102 cal0.1g protein0g carbs11.5g fat

1 tablespoon (14.2g) salted butter

Cashew butter calories and nutrition facts showing protein, fat, carbohydrate comparison across plain, salted, roasted, and honey variants

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Cashew Butter Nutrition

94 cal2.8g protein4.4g carbs7.9g fat

1 tablespoon (16g) plain cashew butter

Collard greens nutrition facts showing calcium, vitamin K, and folate content across raw, boiled, and braised preparations

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Collard Greens Nutrition

32 cal3g protein5.42g carbs0.61g fat

100g raw collard greens

Cream cheese calories and nutrition facts showing fat content, protein comparison, and variants including regular, neufchatel, fat-free, whipped, and herb flavored

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Cream Cheese Nutrition

51 cal0.9g protein0.8g carbs5g fat

1 tablespoon (14.5g) regular cream cheese

Ghee calories and nutrition facts showing fat content, vitamin A, smoke point comparison, and variants including traditional, grass-fed, cultured, and vegetable ghee

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Ghee Nutrition

123 cal0g protein0g carbs13.9g fat

1 tablespoon (14g) traditional ghee

Hazelnut calories and nutrition facts showing vitamin E content, manganese density, and comparison across raw, roasted, blanched, and chocolate-hazelnut spread variants

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Hazelnuts Nutrition

176 cal4.2g protein4.7g carbs17g fat

1 oz (28g, about 21 nuts) raw hazelnuts

Hemp seeds calories and nutrition facts showing complete protein, omega fatty acid ratio, magnesium, and iron content across hulled hemp hearts, whole, protein powder, and oil variants

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Hemp Seeds Nutrition

166 cal9.5g protein2.6g carbs14.6g fat

3 tablespoons (30g) hulled hemp seeds (hemp hearts)

Kale nutrition facts showing vitamin K, vitamin C, calcium content, and comparison across raw, cooked, and massaged preparations

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Kale Nutrition

35 cal2.92g protein4.42g carbs1.49g fat

100g raw kale

Macadamia nut calories and nutrition facts showing fat composition, monounsaturated fat content, and comparison across raw, roasted, and coated variants

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Macadamia Nuts Nutrition

204 cal2.2g protein3.9g carbs21.2g fat

1 oz (28g, about 10-12 nuts) raw macadamias

Mixed nuts calories and nutrition facts showing protein content, sodium comparison, and differences between with-peanuts, without-peanuts, and unsalted blends

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Mixed Nuts Nutrition

168 cal5g protein7.1g carbs14.4g fat

1 oz (28g) dry roasted mixed nuts with peanuts, salted

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Mixed Seeds Nutrition

153 cal6.2g protein5.3g carbs12.6g fat

1 oz (28g) classic mixed seeds (pumpkin, sunflower, flax blend)

Parmesan cheese calories and nutrition facts showing protein, calcium, and sodium comparison across hard block, grated, Parmigiano-Reggiano, and Grana Padano variants

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Parmesan Cheese Nutrition

20 cal1.8g protein0.2g carbs1.3g fat

1 tablespoon grated parmesan (5g)

Parsnip nutrition facts showing fiber, potassium, and vitamin C content across raw, boiled, roasted, and mashed preparations

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Parsnip Nutrition

75 cal1.2g protein17.99g carbs0.3g fat

100g raw parsnip

Peanut butter calories and nutrition facts showing protein density, fat breakdown, and comparison across smooth, crunchy, natural, and powdered variants

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Peanut Butter Nutrition

94 cal4g protein3.2g carbs8.1g fat

1 tablespoon (16g) smooth peanut butter with salt

Pecan calories and nutrition facts showing fat composition, oleic acid content, and comparison across raw, roasted, and candied variants

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Pecans Nutrition

196 cal2.6g protein3.9g carbs20.4g fat

1 oz (28g, about 19 halves) raw pecans

Pumpkin seeds calories and nutrition facts showing magnesium, protein, zinc, and iron content across raw pepitas, roasted, in-shell, and pumpkin seed butter variants

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Pumpkin Seeds Nutrition

157 cal8.5g protein3g carbs13.7g fat

1 oz (28g) raw pumpkin seed kernels (pepitas)

Rutabaga nutrition facts showing potassium, vitamin C, and fiber content across raw, boiled, mashed, and roasted preparations

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Rutabaga Nutrition

37 cal1.08g protein8.62g carbs0.16g fat

100g raw rutabaga

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Swiss Chard Nutrition

19 cal1.8g protein3.74g carbs0.2g fat

100g raw Swiss chard

Tahini calories and nutrition facts showing calcium content, iron density, and comparison across hulled, unhulled, raw, and black sesame variants

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Tahini Nutrition

89 cal2.6g protein3.2g carbs8.1g fat

1 tablespoon (15g) tahini from roasted hulled sesame seeds

Turnip root and greens nutrition facts showing vitamin C, potassium, and vitamin K across raw, boiled, and mashed preparations

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Turnip Nutrition

28 cal0.9g protein6.43g carbs0.1g fat

100g raw turnip root

Cheddar cheese calories and nutrition facts showing protein, fat, calcium, and calorie comparison across regular, sharp, reduced-fat, white, and smoked variants

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Cheddar Cheese Nutrition

113 cal6.4g protein0.4g carbs9.3g fat

1 oz / 1 slice (28g) cheddar cheese

Condensed milk calories and nutrition facts showing sugar, protein, calcium, and fat comparison across sweetened, low-fat, fat-free, and dulce de leche variants

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Condensed Milk Nutrition

128 cal3.2g protein21.8g carbs3.5g fat

2 tablespoons (40g) sweetened condensed milk

Cottage cheese calories and nutrition facts showing protein, fat, sodium, and calcium comparison across creamed, low-fat, nonfat, dry curd, and whipped variants

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Cottage Cheese Nutrition

111 cal12.5g protein3.8g carbs4.9g fat

1/2 cup (113g) creamed cottage cheese (4% fat)

Cream calories and nutrition facts showing fat, protein, and calorie comparison across light cream, half-and-half, whipping cream, heavy cream, and clotted cream

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Cream Nutrition

29 cal0.4g protein0.5g carbs2.9g fat

1 tablespoon (15g) light cream

Evaporated milk calories and nutrition facts showing protein, calcium, and fat comparison across whole, reduced fat, fat-free, and reconstituted variants

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Evaporated Milk Nutrition

40 cal2g protein3g carbs2.3g fat

2 tablespoons (30g) evaporated whole milk

Feta cheese calories and nutrition facts showing protein, fat, calcium, sodium, and calorie comparison across traditional, cow's milk, reduced-fat, crumbled, and marinated variants

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Feta Cheese Nutrition

74 cal4g protein1.1g carbs6g fat

1 oz (28g) traditional feta cheese

Heavy cream calories and nutrition facts showing fat content, calorie density, and comparison across standard, ultra-pasteurized, organic, whipped, and powdered cream

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Heavy Cream Nutrition

51 cal0.4g protein0.4g carbs5.4g fat

1 tablespoon (15g) heavy whipping cream

Mozzarella calories and nutrition facts showing protein, fat, calcium, and calorie comparison across whole milk, part-skim, fresh, low-moisture, and buffalo mozzarella

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Mozzarella Nutrition

84 cal6.2g protein0.7g carbs6.2g fat

1 oz (28g) whole milk mozzarella

Ricotta cheese calories and nutrition facts showing protein, fat, calcium, and carbs comparison across whole milk, part-skim, fat-free, sheep milk, and ricotta salata

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Ricotta Cheese Nutrition

93 cal4.7g protein4.5g carbs6.3g fat

1/4 cup (62g) whole milk ricotta

Sour cream calories and nutrition facts showing fat, protein, and calorie comparison across regular, light, fat-free, crema, and Greek yogurt substitute variants

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Sour Cream Nutrition

59 cal0.9g protein1.4g carbs5.8g fat

2 tablespoons (30g) regular sour cream

Almond milk calories and nutrition facts comparing unsweetened, vanilla, barista, chocolate, and sweetened variants per cup

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Almond Milk Nutrition

36 cal1g protein3.1g carbs2.3g fat

1 cup (240g) unsweetened almond milk

Coconut milk calories and nutrition facts comparing carton beverage, canned full-fat, canned light, coconut cream, and original sweetened variants

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Coconut Milk Nutrition

46 cal0g protein1.9g carbs4.1g fat

1 cup (240g) unsweetened coconut milk beverage

Goat milk calories and nutrition facts comparing whole, low-fat, evaporated, powder, and kefir variants per cup

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Goat Milk Nutrition

168 cal8.7g protein10.9g carbs10.1g fat

1 cup (244g) whole goat milk

Low-fat yogurt calories and nutrition facts showing protein, calcium, and sugar comparison across plain, vanilla, fruit, nonfat, and Greek variants

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Low-Fat Yogurt Nutrition

154 cal12.9g protein17.2g carbs3.8g fat

1 cup (245g) plain low-fat yogurt

Oat milk calories and nutrition facts comparing unsweetened, original, barista, vanilla, and chocolate variants per cup

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Oat Milk Nutrition

115 cal1.9g protein12.2g carbs6.6g fat

1 cup (240g) unsweetened oat milk

Plain yogurt calories and nutrition facts with protein, calcium, B12, and fat comparison across whole, low-fat, and nonfat varieties

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Plain Yogurt Nutrition

149 cal8.5g protein11.4g carbs8g fat

1 cup (245g) plain whole milk yogurt

Skim milk calories and nutrition facts comparing fat-free, fortified, ultra-pasteurized, powder, and evaporated variants per cup

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Skim Milk Nutrition

83 cal8.4g protein12g carbs0.2g fat

1 cup (244g) skim milk, fortified

Soy milk calories and nutrition facts comparing unsweetened, original, vanilla, chocolate, and extra protein variants per cup

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Soy Milk Nutrition

94 cal8.5g protein3.1g carbs5.1g fat

1 cup (240g) unsweetened soy milk

2% milk calories and nutrition facts with protein, fat, calcium, and calorie comparison across standard, lactose-free, organic, chocolate, and ultra-filtered variants

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2% Milk Nutrition

122 cal8.2g protein12g carbs4.7g fat

1 cup (245g) 2% milk, fortified

Whole milk calories and nutrition facts showing protein, fat, calcium, and vitamin D across standard, organic, UHT, powder, and raw variants

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Whole Milk Nutrition

146 cal8g protein11.2g carbs7.8g fat

1 cup (244g) whole milk, fortified

Bluefish calories and nutrition facts with protein, B12, selenium, omega-3, and preparation method breakdown per serving

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Bluefish Nutrition

270 cal43.7g protein0g carbs9.2g fat

6 oz grilled bluefish fillet (170g)

Flounder calories and nutrition facts with protein, selenium, vitamin D, and preparation method breakdown per serving

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Flounder Nutrition

109 cal19.3g protein0g carbs3g fat

1 baked flounder fillet (127g)

Haddock calories and nutrition facts with detailed protein, B12, selenium, and preparation method breakdown per serving

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Haddock Nutrition

153 cal34g protein0g carbs0.9g fat

6 oz baked haddock fillet (170g)

Mullet calories and nutrition facts with protein, selenium, niacin, and bottarga roe comparison per serving

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Mullet Nutrition

140 cal23.1g protein0g carbs4.5g fat

1 grilled mullet fillet (93g)

Perch calories and nutrition facts with protein, calcium, B12, manganese, and species comparison per serving

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Perch Nutrition

199 cal42.3g protein0g carbs2g fat

6 oz baked yellow perch (170g)

Pike calories and nutrition facts with protein, B12, phosphorus, and preparation method breakdown per serving

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Pike Nutrition

192 cal42g protein0g carbs1.5g fat

6 oz baked northern pike fillet (170g)

Sole fish calories and nutrition facts with detailed protein, vitamin D, selenium, and preparation method breakdown per serving

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Sole Nutrition

109 cal19.3g protein0g carbs3g fat

1 baked sole fillet (127g)

Whitefish calories and nutrition facts with protein, omega-3, phosphorus, and smoked vs baked comparison per serving

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Whitefish Nutrition

146 cal20.8g protein0g carbs6.4g fat

3 oz baked whitefish (85g)

Cuttlefish calories and nutrition facts with detailed protein, iron, selenium, riboflavin, and B12 breakdown per preparation

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Cuttlefish Nutrition

134 cal27.6g protein1.4g carbs1.2g fat

3 oz steamed cuttlefish (85g)

Eel calories and nutrition facts with detailed protein, vitamin A, vitamin D, omega-3, and B12 breakdown per preparation method

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Eel Nutrition

201 cal20.1g protein0g carbs12.8g fat

1 grilled eel fillet (3 oz / 85g)

Halibut calories and nutrition facts with detailed protein, selenium, vitamin D, potassium, and niacin breakdown per preparation

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Halibut Nutrition

189 cal38.3g protein0g carbs2.7g fat

6 oz baked halibut fillet (170g)

Mahi mahi calories and nutrition facts with detailed protein, selenium, niacin, and B6 breakdown per preparation method

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Mahi Mahi Nutrition

185 cal40.3g protein0g carbs1.5g fat

6 oz baked mahi mahi fillet (170g)

Mussels calories and nutrition facts with detailed protein, B12, iron, selenium, and omega-3 breakdown per mussel type and preparation

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Mussels Nutrition

258 cal35.7g protein11.1g carbs6.8g fat

20 steamed blue mussels (~150g meat)

Octopus calories and nutrition facts with detailed protein, B12, iron, and selenium breakdown per preparation method

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Octopus Nutrition

139 cal25.3g protein3.7g carbs1.8g fat

3 oz boiled octopus (85g, ~2-3 tentacle pieces)

Prawns calories and nutrition facts with detailed protein, selenium, B12, and omega-3 breakdown per prawn type and preparation

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Prawns Nutrition

95 cal20.3g protein0.5g carbs0.9g fat

6 boiled king prawns, peeled (~90g)

Scallops calories and nutrition facts with detailed protein, B12, phosphorus, and omega-3 breakdown per scallop type and preparation

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Scallops Nutrition

155 cal24.6g protein6.5g carbs2.8g fat

4 large pan-seared sea scallops (~120g)

Shrimp calories and nutrition facts with detailed protein, selenium, B12, and omega-3 breakdown per serving and preparation

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Shrimp Nutrition

84 cal20.4g protein0.2g carbs0.2g fat

3 oz boiled shrimp (85g, about 12 medium)

Squid rings (calamari) calories and nutrition facts with protein, fat, selenium, and carb breakdown per frying method and serving

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Squid Rings Nutrition

245 cal25.1g protein10.9g carbs10.5g fat

1 appetizer order of fried calamari rings (~140g)

Swordfish calories and nutrition facts with protein, selenium, vitamin D, niacin, and omega-3 breakdown per steak and preparation

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Swordfish Nutrition

292 cal40g protein0g carbs13.4g fat

1 grilled swordfish steak (6 oz / 170g)

Rotisserie chicken nutrition — breast, thigh, drumstick, and wing protein by cut with USDA references

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Rotisserie Chicken Nutrition

116 cal23.8g protein0g carbs2.4g fat

3 oz rotisserie breast meat (85g)

Beef chuck roast calories and nutrition facts with detailed protein, fat, zinc, and iron breakdown per serving

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Beef Chuck Nutrition

182 cal29.5g protein0g carbs6.3g fat

3 oz braised chuck arm pot roast, lean only (85g)

Beef flank steak calories and nutrition facts with protein, fat, iron, and zinc breakdown per cooking method

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Beef Flank Steak Nutrition

326 cal47.1g protein0g carbs13.9g fat

6 oz broiled flank steak, lean only (170g)

Beef ribeye steak calories and nutrition facts with detailed protein, marbling fat, zinc, and selenium breakdown per grade

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Beef Ribeye Nutrition

495 cal40.3g protein0g carbs37.1g fat

6 oz grilled ribeye, lean + fat (170g)

Beef short ribs calories and nutrition facts with protein, fat, collagen, and mineral breakdown per serving and cut style

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Beef Short Ribs Nutrition

295 cal23.2g protein0g carbs21.8g fat

1 braised bone-in short rib, meat only (~100g)

Beef sirloin steak calories and nutrition facts with detailed protein, fat, zinc, and selenium breakdown per cut and grade

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Beef Sirloin Nutrition

360 cal49.8g protein0g carbs16.4g fat

6 oz broiled top sirloin, trimmed (170g)

Ground pork calories and nutrition facts with detailed protein, fat, thiamine, and selenium breakdown per serving

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Ground Pork Nutrition

335 cal29g protein0g carbs23.5g fat

4 oz cooked ground pork patty (113g from ~150g raw)

Lamb chops calories and nutrition facts with detailed protein, fat, iron, zinc, and B12 breakdown per chop type

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Lamb Chops Nutrition

302 cal42g protein0g carbs13.6g fat

2 broiled lamb loin chops, lean only (~140g meat)

Pork belly calories and nutrition facts with detailed fat, protein, and sodium breakdown per preparation method

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Pork Belly Nutrition

473 cal9.2g protein0g carbs48g fat

3 oz roasted pork belly (85g)

Pork chop calories and nutrition facts with detailed protein, fat, thiamine, and selenium breakdown per chop type

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Pork Chop Nutrition

228 cal40.9g protein0g carbs6g fat

1 boneless center-cut pork chop, lean, broiled (~145g)

Pork loin roast calories and nutrition facts with detailed protein, thiamine, selenium, and phosphorus breakdown per serving

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Pork Loin Nutrition

206 cal30.8g protein0g carbs8.4g fat

4 oz roasted whole pork loin, lean only (113g)

Pork tenderloin calories and nutrition facts with detailed protein, thiamine, selenium, and phosphorus breakdown per serving

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Pork Tenderloin Nutrition

162 cal29.4g protein0g carbs4g fat

4 oz roasted pork tenderloin, lean (113g)

Beef brisket calories and nutrition facts - smoked brisket slices with detailed protein, fat, iron, and zinc breakdown per serving

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Beef Brisket Nutrition

185 cal25.3g protein0g carbs8.6g fat

3 oz braised brisket flat, lean only (85g)

Beef liver calories and nutrition facts - braised beef liver with detailed vitamin A, B12, iron, copper, and protein breakdown

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Beef Liver Nutrition

162 cal24.7g protein4.4g carbs4.5g fat

3 oz braised beef liver (85g)

Beef steak calories and nutrition facts - grilled ribeye and sirloin with detailed protein, fat, iron, and zinc breakdown per cut

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Beef Steak Nutrition

360 cal49.8g protein0g carbs16.5g fat

6 oz broiled top sirloin, trimmed (170g)

Beef tenderloin filet mignon calories and nutrition facts with detailed protein, fat, selenium, and zinc breakdown per serving

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Beef Tenderloin Nutrition

340 cal49.3g protein0g carbs14.3g fat

1 filet mignon, lean only, broiled (170g / 6 oz)

Chicken wings calories and nutrition facts - roasted and fried wings with detailed protein, fat, and selenium breakdown per piece

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Chicken Wings Nutrition

256 cal38.4g protein0g carbs10.2g fat

6 roasted wings, meat only (126g)

Ground beef calories and nutrition facts - raw ground beef with detailed protein, fat, iron, and zinc breakdown across lean ratios

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Ground Beef Nutrition

232 cal26.1g protein0g carbs13.6g fat

1 cooked patty, 90/10 (113g from 150g raw)

Ground chicken calories and nutrition facts - raw and cooked ground chicken with detailed protein, fat, and mineral breakdown

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Ground Chicken Nutrition

214 cal26.3g protein0g carbs12.3g fat

1 cooked ground chicken patty (113g, from ~150g raw)

Ground turkey calories and nutrition facts - raw and cooked ground turkey with detailed protein, fat, zinc, and selenium breakdown

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Ground Turkey Nutrition

241 cal30.6g protein0g carbs13.1g fat

1 cooked ground turkey patty (113g, 93/7)

Turkey leg calories and nutrition facts - roasted turkey leg with detailed protein, iron, selenium, and zinc breakdown per serving

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Turkey Leg Nutrition

273 cal45.2g protein0g carbs10.3g fat

1 roasted turkey drumstick, meat only (158g)

Turkey thigh calories and nutrition facts - roasted turkey thigh with detailed protein, zinc, selenium, and B12 breakdown

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Turkey Thigh Nutrition

526 cal88.4g protein0g carbs19.3g fat

1 roasted turkey thigh, meat only (319g)

Turkey wings calories and nutrition facts - roasted turkey wing with detailed protein, fat, and mineral breakdown per serving

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Turkey Wings Nutrition

153 cal27.2g protein0g carbs5g fat

1 roasted turkey wing, meat only (90g)

Buckwheat groats calories and nutrition facts - cooked buckwheat kasha with protein, magnesium, and rutin breakdown

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Buckwheat Nutrition

155 cal5.7g protein33.5g carbs1g fat

1 cup cooked buckwheat groats (168g)

Chicken drumstick calories and nutrition facts - roasted chicken drumstick with detailed protein, zinc, selenium, and fat breakdown

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Chicken Drumstick Nutrition

149 cal23.3g protein0g carbs5.5g fat

1 roasted drumstick, meat only (96g)

Chicken leg calories and nutrition facts - whole roasted chicken leg quarter with detailed protein, iron, zinc, and fat breakdown

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Chicken Leg Nutrition

317 cal46.6g protein0g carbs13.1g fat

1 whole roasted leg quarter, meat only (~190g)

Corn flour calories and nutrition facts - yellow corn flour with detailed fiber, phosphorus, magnesium, and iron breakdown

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Corn Flour Nutrition

101 cal1.9g protein21.5g carbs1.1g fat

¼ cup whole-grain corn flour (28g)

Cornmeal calories and nutrition facts - yellow cornmeal with detailed magnesium, iron, protein, and fiber breakdown

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Cornmeal Nutrition

221 cal4.9g protein46.9g carbs2.2g fat

½ cup dry whole-grain yellow cornmeal (61g)

Couscous calories and nutrition facts - cooked couscous with detailed protein, selenium, and carbohydrate breakdown

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Couscous Nutrition

176 cal6g protein36.5g carbs0.3g fat

1 cup cooked couscous (157g)

Millet flour calories and nutrition facts - millet flour with detailed iron, magnesium, selenium, and protein breakdown

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Millet Flour Nutrition

115 cal3.2g protein22.5g carbs1.3g fat

¼ cup millet flour (30g)

Pearl barley calories and nutrition facts - cooked pearl barley with detailed fiber, beta-glucan, protein, and mineral breakdown

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Pearl Barley Nutrition

193 cal3.6g protein44.3g carbs0.7g fat

1 cup cooked pearl barley (157g)

Polenta calories and nutrition facts - creamy polenta with detailed carbohydrate, fiber, protein, and mineral breakdown

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Polenta Nutrition

168 cal3.8g protein34.3g carbs1.7g fat

1 cup soft cooked polenta (240g)

Spelt calories and nutrition facts - cooked spelt berries with detailed protein, manganese, phosphorus, and fiber breakdown

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Spelt Nutrition

246 cal10.7g protein51.3g carbs1.6g fat

1 cup cooked spelt (194g)

Greek yogurt nutrition facts — protein, calories, and sugar per cup, container, and ounce (interim yogurt image until dedicated Greek yogurt asset)

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Greek Yogurt Nutrition

100 cal17.3g protein6.1g carbs0.7g fat

170g plain nonfat Greek yogurt

Egg whites nutrition facts — protein, calories, and sodium per egg white, cup, and tablespoon (interim egg image until dedicated egg-white asset)

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Egg Whites Nutrition

17 cal3.6g protein0.2g carbs0.1g fat

1 large egg white, raw (33g)

Chicken thigh calories and nutrition facts for skinless raw, roasted, skin-on, and fried breaded with protein, fat, iron, and zinc breakdown

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Chicken Thigh Nutrition

152 cal21.1g protein0g carbs7g fat

3 oz (85g) roasted skinless chicken thigh

Sirloin steak calories and protein per ounce and 100g — raw vs broiled top sirloin nutrition breakdown

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Sirloin Steak Nutrition

212 cal29.3g protein0g carbs9.7g fat

100g top sirloin, lean + fat, cooked broiled (USDA FDC #169457)

Lean ground beef calories and nutrition by lean percentage — 93/7, 90/10, 85/15, and 80/20 protein, fat, and calorie breakdown per serving

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Lean Ground Beef Nutrition

152 cal20.9g protein0g carbs7g fat

100g ground beef 93/7 (raw, USDA FDC #173110)

Chia seeds nutrition facts — protein, fiber, calories, and omega-3 per tablespoon and ounce (interim seed image until dedicated chia asset)

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Chia Seeds Nutrition

58 cal2g protein5.1g carbs3.7g fat

1 tbsp dried chia seeds (~12g)

Tofu calories and nutrition facts — firm and silken tofu with protein, calcium, and iron breakdown per serving

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Tofu Nutrition

78 cal9g protein2.9g carbs4.2g fat

100g firm tofu (USDA FDC #172448)

Arborio rice calories and nutrition facts - Italian short-grain risotto rice with detailed macro and mineral breakdown

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Arborio Rice Nutrition

130 cal2.36g protein28.73g carbs0.19g fat

100g cooked Arborio rice (plain)

Basmati rice calories and nutrition facts - aromatic long-grain basmati with detailed macro, GI, and mineral breakdown

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Basmati Rice Nutrition

130 cal2.69g protein28.17g carbs0.28g fat

100g cooked white basmati rice

Black rice calories and nutrition facts - cooked forbidden rice with detailed anthocyanin, fiber, and mineral breakdown

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Black Rice Nutrition

116 cal3.5g protein23.5g carbs1g fat

100g cooked black rice

Bulgur wheat calories and nutrition facts - cooked bulgur with detailed fiber, protein, and mineral breakdown

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Bulgur Nutrition

151 cal5.6g protein33.8g carbs0.4g fat

1 cup cooked bulgur (182g)

Croissant calories and nutrition facts - golden butter croissant with detailed fat, carb, and protein breakdown

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Croissant Nutrition

272 cal5.5g protein31.2g carbs14.1g fat

1 medium butter croissant (67g)

Crumpet calories and nutrition facts - toasted British crumpets with detailed carb, sodium, and protein breakdown

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Crumpet Nutrition

109 cal3.6g protein21.8g carbs0.5g fat

1 standard crumpet (55g)

English muffin calories and nutrition facts - split toasted English muffin with detailed macro and sodium breakdown

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English Muffin Nutrition

132 cal4.4g protein26.2g carbs1g fat

1 plain English muffin (57g)

French toast calories and nutrition facts - golden egg-dipped bread slices with detailed protein, fat, and carb breakdown

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French Toast Nutrition

149 cal5g protein16.4g carbs7g fat

1 slice of homemade French toast (65g)

Jasmine rice calories and nutrition facts - fragrant Thai rice with detailed macro, GI, and mineral breakdown

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Jasmine Rice Nutrition

130 cal2.82g protein28.5g carbs0.38g fat

100g cooked white jasmine rice

Muffin calories and nutrition facts - assorted bakery muffins with detailed sugar, fat, and calorie breakdown

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Muffin Nutrition

222 cal2.9g protein30.6g carbs10.2g fat

1 standard blueberry muffin (57g)

Red rice calories and nutrition facts - cooked whole-grain red rice with detailed fiber, iron, and mineral breakdown

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Red Rice Nutrition

123 cal2.8g protein25.5g carbs0.9g fat

100g cooked red rice

Rice flour calories and nutrition facts - white and brown rice flour with detailed protein, carb, and mineral breakdown

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Rice Flour Nutrition

143 cal2.3g protein31.4g carbs0.5g fat

¼ cup white rice flour (39g)

Rice noodles calories and nutrition facts - cooked flat rice noodles with detailed macro and mineral breakdown

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Rice Noodles Nutrition

108 cal0.91g protein24.9g carbs0.2g fat

100g cooked rice noodles

Rye bread calories and nutrition facts - sliced dark rye and pumpernickel with detailed fiber, GI, and mineral breakdown

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Rye Bread Nutrition

83 cal2.7g protein15.5g carbs1.1g fat

1 slice of rye bread (32g)

Sourdough bread calories and nutrition facts - sliced artisan sourdough loaf with detailed macro, GI, and mineral breakdown

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Sourdough Bread Nutrition

93 cal3.3g protein18g carbs0.5g fat

1 slice of sourdough bread (36g)

Sticky rice calories and nutrition facts - steamed glutinous rice with detailed macro, GI, and mineral breakdown

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Sticky Rice Nutrition

97 cal2.02g protein21.09g carbs0.19g fat

100g cooked white glutinous rice

Tomato calories and nutrition facts - fresh red ripe tomato with detailed macro, vitamin C, potassium, and lycopene breakdown

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Tomato Nutrition

18 cal0.88g protein3.89g carbs0.2g fat

100g raw red ripe tomato

White bread calories and nutrition facts - sliced white sandwich bread with detailed macro, sodium, and folate breakdown

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White Bread Nutrition

74 cal2.5g protein13.7g carbs0.9g fat

1 slice of white bread (28g)

White rice calories and nutrition facts - cooked polished rice with detailed macro, enrichment, and mineral breakdown

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White Rice Nutrition

130 cal2.69g protein28.17g carbs0.28g fat

100g cooked long-grain enriched white rice

Whole wheat bread calories and nutrition facts - sliced wholemeal loaf with detailed fiber, protein, and mineral breakdown

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Whole Wheat Bread Nutrition

71 cal3.5g protein12.1g carbs1g fat

1 slice of whole wheat bread (28g)

Wild rice calories and nutrition facts - cooked dark aquatic grass seed with detailed protein, zinc, and fiber breakdown

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Wild Rice Nutrition

101 cal3.99g protein21.34g carbs0.34g fat

100g cooked wild rice

Zucchini calories and nutrition facts - fresh green zucchini with detailed macro, vitamin C, potassium, and mineral breakdown

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Zucchini Nutrition

17 cal1.21g protein3.11g carbs0.32g fat

100g raw zucchini with skin

Agathi leaves keerai nutrition calculator showing calories, calcium, protein and vitamins per serving

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Agathi Leaves Nutrition

80 cal7g protein10.5g carbs0.9g fat

100g boiled agathi leaves

Basella Malabar spinach nutrition calculator showing calories, vitamin C, vitamin A and folate per serving

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Basella Nutrition

23 cal3g protein2.7g carbs0.8g fat

100g boiled Malabar spinach (basella)

Beet greens nutrition calculator with calories, potassium, vitamin A and iron per serving

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Beet Greens Nutrition

27 cal2.6g protein5.5g carbs0.2g fat

100g boiled beet greens (no salt)

Betel leaves paan nutrition calculator showing calories, calcium, iron and vitamins per serving

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Betel Leaves Nutrition

44 cal3.1g protein6.8g carbs0.8g fat

100g fresh betel leaves (paan patta)

Catla fish nutrition calculator with calories, protein, calcium, and iron per serving

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Catla Nutrition

81 cal15.5g protein0g carbs1.9g fat

3 oz (85g) catla fish, raw

Cho-cho marrow chayote nutrition calculator showing calories, folate, zinc and vitamin C per serving

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Cho-Cho Marrow Nutrition

22 cal0.9g protein5g carbs0.2g fat

100g boiled cho-cho marrow (chayote)

Clam nutrition calculator with calories, B12, iron, and protein per serving

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Clam Nutrition

63 cal10.9g protein2.6g carbs0.8g fat

3 oz (85g) clam, raw

Crab nutrition calculator with calories, protein, zinc, and selenium per serving

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Crab Nutrition

74 cal15.4g protein0g carbs0.9g fat

3 oz (85g) blue crab, raw

Lobster nutrition calculator with calories, protein, copper, and selenium per serving

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Lobster Nutrition

65 cal14g protein0.4g carbs0.6g fat

3 oz (85g) American lobster, raw

Moth bean matki nutrition calculator showing calories, protein, iron and folate per serving

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Moth Bean Nutrition

127 cal8.5g protein22.8g carbs0.6g fat

100g boiled moth bean (matki)

Oyster nutrition calculator with calories, zinc, iron, B12, and copper per serving

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Oyster Nutrition

50 cal4.9g protein2.5g carbs1.6g fat

3 oz (85g) eastern oyster, raw

Plantain nutrition calculator showing calories, potassium, starch and vitamin C per serving

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Plantain Nutrition

116 cal1g protein29.2g carbs0.1g fat

100g boiled green plantain

Ponnaganni keerai nutrition calculator showing calories, calcium, protein and vitamins per serving

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Ponnaganni Nutrition

65 cal4.5g protein10.5g carbs0.9g fat

100g boiled ponnaganni keerai

Ricebean nutrition calculator with calories, protein, calcium, and iron per serving

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Ricebean Nutrition

125 cal8.9g protein21.1g carbs0.5g fat

100g boiled ricebean

Rumex dock sorrel leaves nutrition calculator showing calories, magnesium, vitamin C and iron per serving

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Rumex Leaves Nutrition

20 cal1.8g protein2.9g carbs0.6g fat

100g boiled dock leaves (no salt)

Squid calamari nutrition calculator with calories, protein, copper, and selenium per serving

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Squid Nutrition

78 cal13.2g protein2.6g carbs1.2g fat

3 oz (85g) squid, raw

Tiger prawn nutrition calculator with calories, protein, selenium, and iodine per serving

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Tiger Prawn Nutrition

72 cal17.1g protein0.8g carbs0.4g fat

3 oz (85g) tiger prawn, raw

Wheat burger nutrition calculator with calories, protein, fat, and sodium per serving

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Wheat Burger (Hamburger) Nutrition

371 cal21.5g protein35.5g carbs15.5g fat

1 single-patty hamburger with wheat bun (150g)

Anchovy nutrition calculator with calories, protein, calcium, and omega-3 per serving

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Anchovy Nutrition

111 cal17.3g protein0g carbs4.1g fat

3 oz (85g) European anchovy, raw

Carp nutrition calculator with calories, protein, and fat per serving

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Carp Nutrition

108 cal15.2g protein0g carbs4.8g fat

3 oz (85g) common carp, raw

Catfish nutrition calculator with calories, protein, and selenium per serving

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Catfish Nutrition

81 cal13.6g protein0g carbs2.4g fat

3 oz (85g) channel catfish, farmed, raw

Chakla snakehead fish nutrition calculator with calories, protein, and iron per serving

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Chakla (Snakehead Fish) Nutrition

77 cal15.7g protein0g carbs1.1g fat

3 oz (85g) chakla (snakehead), raw

Cod nutrition calculator with calories, protein, selenium, and B12 per serving

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Cod Nutrition

89 cal19.4g protein0g carbs0.7g fat

3 oz (85g) Atlantic cod, baked (dry heat)

Grouper nutrition calculator with calories, protein, and selenium per serving

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Grouper Nutrition

78 cal16.5g protein0g carbs0.9g fat

3 oz (85g) grouper, raw

Herring nutrition calculator with calories, omega-3, B12, and protein per serving

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Herring Nutrition

134 cal15.3g protein0g carbs7.7g fat

3 oz (85g) Atlantic herring, raw

Hilsa ilish nutrition calculator with calories, omega-3, protein, and calcium per serving

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Hilsa Nutrition

232 cal18.5g protein0g carbs16.5g fat

3 oz (85g) hilsa, raw fillet

Mackerel nutrition calculator with calories, omega-3, protein, and B12 per serving

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Mackerel Nutrition

174 cal15.8g protein0g carbs11.8g fat

3 oz (85g) Atlantic mackerel, raw

Pollock nutrition calculator with calories, protein, and selenium per serving

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Pollock Nutrition

69 cal14.6g protein0g carbs0.7g fat

3 oz (85g) Alaska pollock, raw

Rainbow trout nutrition calculator with calories, protein, omega-3, and B12 per serving

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Rainbow Trout Nutrition

120 cal16.9g protein0g carbs5.3g fat

3 oz (85g) rainbow trout, farmed, raw

Salmon nutrition calculator with calories, omega-3, protein, and vitamin D per serving

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Salmon Nutrition

177 cal17.4g protein0g carbs11.4g fat

3 oz (85g) Atlantic salmon, farmed, raw

Sardine nutrition calculator with calories, omega-3, calcium, and B12 per serving

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Sardine Nutrition

115 cal17.7g protein0g carbs4.4g fat

3 oz (85g) sardine, fresh, raw

Sea bass nutrition calculator with calories, protein, and omega-3 per serving

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Sea Bass Nutrition

82 cal15.6g protein0g carbs1.7g fat

3 oz (85g) European sea bass, raw

Snapper nutrition calculator with calories, protein, and selenium per serving

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Snapper Nutrition

85 cal17.4g protein0g carbs1.1g fat

3 oz (85g) red snapper, raw

Tilapia nutrition calculator with calories, protein, and selenium per serving

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Tilapia Nutrition

82 cal17.1g protein0g carbs1.4g fat

3 oz (85g) tilapia, raw

Tuna nutrition calculator with calories, protein, selenium, and omega-3 per serving

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Tuna Nutrition

93 cal20.7g protein0g carbs0.8g fat

3 oz (85g) yellowfin tuna, raw

Veal and calf meat calories and nutrition facts for cutlet, loin, shoulder, shank, liver, heart, kidney, sweetbreads with protein, iron, zinc, and vitamin A breakdown

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Calf Meat Nutrition

91 cal18.8g protein0g carbs1.5g fat

3 oz (85g) raw veal leg cutlet

Goat meat calories and nutrition facts for leg, loin, shoulder, liver, heart, brain, kidney, tongue, and intestine with protein, iron, zinc, and vitamin A breakdown

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Goat Meat Nutrition

93 cal17.5g protein0g carbs2g fat

3 oz (85g) raw goat meat

Hare meat calories and nutrition facts for whole haunch saddle shoulder liver with protein fat iron zinc selenium breakdown

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Hare Meat Nutrition

82 cal18.2g protein0g carbs0.9g fat

3 oz (85g) raw hare meat composite

Mithun Bos frontalis meat calories and nutrition facts for loin chops leg liver heart kidney with protein fat iron zinc breakdown

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Mithun Meat Nutrition

88 cal20.3g protein0g carbs0.6g fat

3 oz (85g) raw mithun loin

Pork calories and nutrition facts for tenderloin loin belly ribs shoulder ham liver heart kidney with protein fat iron zinc selenium breakdown

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Pork Nutrition

93 cal17.8g protein0g carbs1.8g fat

3 oz (85g) raw pork tenderloin

Rabbit meat calories and nutrition facts for domestic wild loin leg liver heart kidney with protein fat iron zinc selenium vitamin B12 breakdown

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Rabbit Meat Nutrition

116 cal17g protein0g carbs4.7g fat

3 oz (85g) raw domestic rabbit

Lamb and mutton calories and nutrition facts for leg, loin, shoulder, rack, shank, liver, heart, kidney, brain, tongue, and tripe with protein, iron, zinc, and B12 breakdown

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Sheep Meat Nutrition

109 cal17.5g protein0g carbs3.8g fat

3 oz (85g) raw lamb leg, lean only

Turkey breast calories and nutrition facts for skinless raw, roasted, skin-on, deli-sliced, and ground breast with protein, fat, selenium, and sodium breakdown

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Turkey Breast Nutrition

97 cal20.1g protein0g carbs1.3g fat

3 oz (85g) raw skinless turkey breast

Country hen desi chicken calories and nutrition facts with protein, iron, zinc, and B-vitamin breakdown comparing to broiler chicken

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Country Hen Nutrition

140 cal22.5g protein0g carbs4.5g fat

1 serving country hen meat, raw (~100g mixed cuts)

Duck meat calories and nutrition facts with protein, iron, B-vitamins, and fat breakdown for meat only and skin-on variants

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Duck Meat Nutrition

171 cal20g protein0g carbs9.5g fat

3 oz (85g) roasted duck, meat only

Emu meat calories and nutrition facts with protein, iron, zinc, selenium, and B-vitamin breakdown per serving

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Emu Meat Nutrition

114 cal19.4g protein0g carbs3.4g fat

3 oz (85g) emu ground, raw

Guinea fowl calories and nutrition facts with protein, fat, iron, selenium, and B-vitamin breakdown per serving

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Guinea Fowl Nutrition

94 cal17.5g protein0g carbs2.1g fat

3 oz (85g) guinea fowl, meat only, raw

Milk calories and nutrition facts with calcium, protein, vitamin D, and fat breakdown per cup for whole, skim, and buffalo milk

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Milk Nutrition

149 cal7.7g protein11.7g carbs7.9g fat

1 cup whole milk (~244g)

Paneer calories and nutrition facts with protein, calcium, phosphorus, and fat breakdown per serving for full-fat and low-fat variants

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Paneer Nutrition

133 cal9.2g protein1.7g carbs10.4g fat

1 serving full-fat paneer (~50g, approx. 2-inch cube)

Pigeon meat (squab) calories and nutrition facts with protein, iron, copper, phosphorus, and B-vitamin breakdown per serving

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Pigeon Meat (Squab) Nutrition

121 cal14.9g protein0g carbs6.4g fat

3 oz (85g) pigeon meat only, raw

Quail meat calories and nutrition facts with protein, iron, zinc, niacin, and B-vitamin breakdown per serving

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Quail Meat Nutrition

211 cal21.6g protein0g carbs13.3g fat

1 whole quail, meat and skin (~110g)

Shiitake mushroom calories and nutrition facts with copper, selenium, niacin, vitamin D, and B-vitamin breakdown per serving

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Shiitake Mushroom Nutrition

24 cal1.6g protein4.9g carbs0.4g fat

4 medium raw shiitake mushrooms (~72g)

Skinless chicken calories and nutrition facts for breast, thigh, and drumstick with protein, fat, niacin, and selenium breakdown

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Skinless Chicken Nutrition

140 cal26.4g protein0g carbs3g fat

3 oz (85g) roasted skinless chicken breast

Toddy and neera calories and nutrition facts with sugar, potassium, vitamin C, and B-vitamin breakdown per serving

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Toddy Nutrition

150 cal0.6g protein36g carbs0.4g fat

1 glass fresh neera (~200ml)

Turkey calories and nutrition facts for breast, dark meat, ground, liver, heart, gizzard, neck, and wing with protein, iron, selenium, vitamin A, and B-vitamin breakdown

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Turkey Nutrition

97 cal20.1g protein0g carbs1.3g fat

3 oz (85g) raw skinless turkey breast

Button mushroom calories and nutrition facts with protein, selenium, niacin, potassium, and iron breakdown per cup and 100g

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Button Mushroom Nutrition

15 cal2.2g protein2.3g carbs0.2g fat

1 cup sliced raw button mushrooms (70g)

Chicken mushroom (Chicken of the Woods) calories and nutrition facts with protein, niacin, potassium, and iron breakdown per 100g

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Chicken Mushroom Nutrition

33 cal4.2g protein5.2g carbs0.4g fat

1 serving fresh chicken mushroom (100g)

Flaxseed (alsi) calories and nutrition facts with omega-3 ALA, fiber, magnesium, thiamine, and mineral breakdown per tablespoon

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Flaxseed Nutrition

37 cal1.3g protein2g carbs3g fat

1 tbsp ground flaxseed (7g)

Niger seeds (ramtil) calories and nutrition facts with calcium, iron, linoleic acid, protein, and mineral breakdown per tablespoon

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Niger Seeds Nutrition

36 cal1.7g protein1.4g carbs3.1g fat

1 tbsp niger seeds (~8g)

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Peanut Nutrition

159 cal7.2g protein4.5g carbs13.8g fat

1 oz raw peanuts (28g, ~28 peanuts)

Pine nut (chilgoza) calories and nutrition facts with manganese, vitamin E, zinc, iron, and fat breakdown per ounce

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Pine Nut Nutrition

188 cal3.8g protein3.7g carbs19.1g fat

1 oz dried pine nuts (28g)

Pistachio (pista) calories and nutrition facts with potassium, protein, fiber, vitamin B6, and lutein breakdown per ounce

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Pistachio Nutrition

157 cal5.6g protein7.6g carbs12.7g fat

1 oz raw pistachios (28g, ~49 kernels)

Safflower seeds (kusum) calories and nutrition facts with vitamin E, selenium, folate, magnesium, and fatty acid breakdown per tablespoon

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Safflower Seeds Nutrition

47 cal1.5g protein3.1g carbs3.5g fat

1 tbsp safflower seed kernels (~9g)

Sugarcane juice calories and nutrition facts with carbohydrate, sugar, calcium, potassium, and iron breakdown per glass

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Sugarcane Juice Nutrition

146 cal0.4g protein36.4g carbs0g fat

1 glass fresh sugarcane juice (200ml)

Sunflower seeds calories and nutrition facts with vitamin E, selenium, folate, thiamine, and mineral breakdown per ounce

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Sunflower Seeds Nutrition

164 cal5.8g protein5.6g carbs14.4g fat

1 oz raw sunflower seed kernels (28g)

Walnut (akhrot) calories and nutrition facts with ALA omega-3, polyunsaturated fat, manganese, and mineral breakdown per ounce

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Walnut Nutrition

183 cal4.3g protein3.8g carbs18.3g fat

1 oz English walnuts (28g, ~14 halves)

spices-condiments

Ajwain (carom seeds) calories and nutrition facts with calcium, iron, potassium, protein, thymol, and fiber breakdown per teaspoon

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Ajwain (Carom Seeds) Nutrition

11 cal0.5g protein1.4g carbs0.6g fat

1 tsp ajwain seeds (3g)

Almond (badam) calories and nutrition facts with vitamin E, calcium, protein, magnesium, monounsaturated fat, and fiber breakdown per ounce

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Almond Nutrition

162 cal5.9g protein6g carbs14g fat

1 oz raw almonds (28g, ~23 almonds)

Arecanut (supari) calories and nutrition facts with fiber, iron, tannin content, fat, protein, and carbohydrate breakdown per piece

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Arecanut (Betel Nut) Nutrition

10 cal0.2g protein1.7g carbs0.2g fat

1 piece dried supari (3g)

spices-condiments

Black pepper (kali mirch) calories and nutrition facts with manganese, fiber, calcium, iron, piperine, and vitamin K breakdown per teaspoon

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Black Pepper Nutrition

6 cal0.2g protein1.5g carbs0.1g fat

1 tsp ground black pepper (2.3g)

Cashew (kaju) calories and nutrition facts with magnesium, iron, protein, zinc, monounsaturated fat, and selenium breakdown per ounce

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Cashew Nutrition

155 cal5.1g protein8.5g carbs12.3g fat

1 oz raw cashews (28g, ~18 cashews)

Coconut calories and nutrition facts with saturated fat, lauric acid, fiber, potassium, manganese, and MCT breakdown per cup and piece

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Coconut Nutrition

159 cal1.5g protein6.9g carbs15.1g fat

1 piece fresh coconut meat (~45g, 2-inch square)

Gingelly seeds (sesame) calories and nutrition facts with calcium, iron, magnesium, zinc, sesamin lignans, and fiber breakdown per tablespoon

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Gingelly Seeds (Sesame) Nutrition

52 cal1.6g protein2.1g carbs4.5g fat

1 tbsp unhulled sesame seeds (9g)

spices-condiments

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Mace Nutrition

8 cal0.1g protein0.9g carbs0.6g fat

1 tsp ground mace (1.7g)

spices-condiments

Nutmeg (jaiphal) calories and nutrition facts with saturated fat, manganese, fiber, magnesium, myristicin, and myristic acid breakdown per teaspoon

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Nutmeg Nutrition

12 cal0.1g protein1.1g carbs0.8g fat

1 tsp ground nutmeg (2.2g)

spices-condiments

Pippali (long pepper) calories and nutrition facts with calcium, iron, potassium, fiber, piperine, and piplartine breakdown per teaspoon

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Pippali (Long Pepper) Nutrition

6 cal0.1g protein1.6g carbs0.1g fat

1 tsp ground pippali (2.5g)

spices-condiments

Asafoetida (hing) powder calories and nutrition facts with calcium, iron, and ferulic acid breakdown per pinch serving

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Asafoetida (Hing) Nutrition

1 cal0g protein0.3g carbs0g fat

1 pinch of hing powder (~0.5g)

spices-condiments

Green cardamom (elaichi) calories and nutrition facts with manganese, fiber, iron, magnesium, and zinc breakdown per teaspoon

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Cardamom Nutrition

6 cal0.2g protein1.4g carbs0.1g fat

1 tsp ground cardamom (2g)

spices-condiments

Cloves (laung) calories and nutrition facts with manganese, fiber, iron, calcium, eugenol, and vitamin K breakdown per teaspoon

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Cloves Nutrition

6 cal0.1g protein1.4g carbs0.3g fat

1 tsp ground cloves (2.1g)

Fresh coriander leaves (cilantro) calories and nutrition facts with vitamin A, potassium, calcium, folate, and vitamin E breakdown per serving

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Coriander Leaves Nutrition

1 cal0.1g protein0.1g carbs0g fat

1/4 cup chopped fresh coriander leaves (4g)

spices-condiments

Coriander seeds (dhania) calories and nutrition facts with fiber, calcium, iron, protein, linalool, and magnesium breakdown per teaspoon

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Coriander Seeds Nutrition

5 cal0.2g protein1g carbs0.3g fat

1 tsp ground coriander (1.8g)

Fresh curry leaves (kadi patta) calories and nutrition facts with calcium, vitamin A, iron, and fiber breakdown per serving

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Curry Leaves Nutrition

3 cal0.2g protein0.5g carbs0g fat

10 fresh curry leaves (~2.5g)

Garlic calories and nutrition facts with protein, manganese, vitamin C, selenium, and allicin breakdown per clove and serving

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Garlic Nutrition

4 cal0.2g protein1g carbs0g fat

1 raw garlic clove (3g)

Green chillies calories and nutrition facts with vitamin C, capsaicin, iron, and vitamin A breakdown per pepper serving

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Green Chillies Nutrition

6 cal0.3g protein1.3g carbs0g fat

1 green chilli (14g)

Fresh mint leaves (pudina) calories and nutrition facts with iron, calcium, fiber, folate, and vitamin A breakdown per serving

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Mint Leaves Nutrition

1 cal0.1g protein0.3g carbs0g fat

2 tablespoons fresh mint (~3.2g)

spices-condiments

Red chilli powder and dried red chillies calories and nutrition facts with vitamin A, vitamin E, capsaicin, iron, and fiber breakdown

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Red Chillies Nutrition

6 cal0.2g protein1g carbs0.3g fat

1 tsp red chilli powder (1.8g)

Yam calories and nutrition facts with potassium, complex carbohydrate, fiber, and vitamin C breakdown per serving

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Yam Nutrition

177 cal2.3g protein41.8g carbs0.3g fat

1 cup cubed raw yam (150g)

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Beetroot Nutrition

58 cal2.2g protein13g carbs0.2g fat

1 cup sliced raw beetroot (136g)

Taro colocasia calories and nutrition facts with potassium, carbohydrate, vitamin E, and fiber breakdown per serving

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Colocasia (Taro) Nutrition

116 cal1.6g protein27.5g carbs0.2g fat

1 cup sliced raw taro (104g)

Lotus root calories and nutrition facts with vitamin C, potassium, fiber, and protein breakdown per serving

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Lotus Root Nutrition

60 cal2.1g protein14g carbs0.1g fat

10 raw lotus root slices (81g)

Radish calories and nutrition facts with vitamin C, potassium, fiber, and glucosinolate data per serving

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Radish Nutrition

19 cal0.8g protein3.9g carbs0.1g fat

1 cup sliced red radish (116g)

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Strawberry Nutrition

46 cal1g protein11.1g carbs0.4g fat

1 cup whole strawberries (144g)

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Tamarind Nutrition

287 cal3.4g protein75g carbs0.7g fat

1 cup tamarind pulp (120g)

Tapioca sabudana pearl calories and nutrition facts with carbohydrate, iron, and starch data per serving

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Tapioca Nutrition

544 cal0.3g protein134.8g carbs0g fat

1 cup dry tapioca pearls (152g)

Water chestnut calories and nutrition facts with potassium, carbohydrate, fiber, and mineral breakdown per serving

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Water Chestnut Nutrition

97 cal1.4g protein23.9g carbs0.1g fat

100g raw water chestnuts (~10 pieces)

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Watermelon Nutrition

46 cal0.9g protein11.5g carbs0.2g fat

1 cup diced watermelon (152g)

Ber jujube calories and nutrition facts with vitamin C, potassium, iron, and carbohydrate breakdown per serving

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Ziziphus (Ber / Indian Jujube) Nutrition

79 cal1.2g protein20.2g carbs0.2g fat

100g raw jujube (8–12 small fruits)

Peach calories and nutrition facts with vitamin E, potassium, beta-carotene data per serving

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Peach Nutrition

59 cal1.4g protein14.3g carbs0.4g fat

1 medium peach (150g)

Pear calories and nutrition facts with fiber, fructose, and potassium data per serving

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Pear Nutrition

101 cal0.6g protein27.1g carbs0.2g fat

1 medium pear (178g)

Phalsa berries (falsa) calories and nutrition facts with calcium, potassium, and fiber data per serving

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Phalsa Nutrition

90 cal1.6g protein21.1g carbs0.1g fat

1 cup phalsa berries (100g)

Pineapple calories and nutrition facts with manganese, vitamin C, and bromelain data per serving

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Pineapple Nutrition

83 cal0.9g protein21.6g carbs0.2g fat

1 cup pineapple chunks (165g)

Plum and prune calories and nutrition facts with potassium, fiber, and vitamin C data per serving

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Plum Nutrition

61 cal0.9g protein15.1g carbs0.4g fat

2 medium plums (132g)

Pomegranate calories and nutrition facts with folate, fiber, and protein data per serving

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Pomegranate Nutrition

72 cal1.5g protein16.3g carbs1g fat

½ cup pomegranate arils (87g)

Raisins calories and nutrition facts with potassium, iron, and sugar data per serving

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Raisins Nutrition

84 cal0.9g protein22.2g carbs0.1g fat

1 small box raisins (28g)

Rambutan calories and nutrition facts with vitamin C, manganese, and potassium data per serving

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Rambutan Nutrition

51 cal0.7g protein12.4g carbs0.2g fat

5 rambutan fruits (~75g edible aril)

Sapodilla (chikoo) calories and nutrition facts with fiber, iron, and vitamin C data per serving

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Sapodilla Nutrition

141 cal0.7g protein33.9g carbs1.9g fat

1 medium sapodilla (170g)

Soursop (graviola) calories and nutrition facts with potassium, vitamin C, and fiber data per serving

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Soursop Nutrition

149 cal2.3g protein37.9g carbs0.7g fat

1 cup soursop pulp (225g)

Star fruit (carambola) calories and nutrition facts with vitamin C, fiber, and protein data per serving

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Star Fruit Nutrition

28 cal0.9g protein6.1g carbs0.3g fat

1 medium star fruit (91g)

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Grape Nutrition

104 cal1.1g protein27.3g carbs0.2g fat

1 cup seedless grapes (151g)

Guava calories and nutrition facts with vitamin C, fiber, protein data per serving

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Guava Nutrition

37 cal1.4g protein7.9g carbs0.5g fat

1 medium guava (55g)

Jamun java plum calories and nutrition facts with anthocyanin, iron, and vitamin C data per serving

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Jambu (Java Plum / Jamun) Nutrition

81 cal1g protein21g carbs0.3g fat

1 cup jamun (~135g)

Karonda berry calories and nutrition facts with iron, fiber, fat data per serving

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Karonda Nutrition

62 cal1.1g protein14.7g carbs2.6g fat

1 cup karonda (~100g)

Lemon calories and nutrition facts with vitamin C, citric acid, juice and zest data per serving

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Lemon Nutrition

24 cal0.9g protein7.8g carbs0.3g fat

1 medium lemon without peel (84g)

Lime calories and nutrition facts with vitamin C, citric acid, juice data per serving

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Lime Nutrition

20 cal0.5g protein7.1g carbs0.1g fat

1 lime (67g)

Litchi lychee calories and nutrition facts with vitamin C, sugar, copper data per serving

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Litchi (Lychee) Nutrition

66 cal0.8g protein16.5g carbs0.4g fat

10 litchi (~100g edible)

Mangosteen calories and nutrition facts with xanthone, folate, fiber data per serving

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Mangosteen Nutrition

55 cal0.4g protein13.6g carbs0.3g fat

1 mangosteen (~76g edible)

Manila tamarind jungle jalebi calories and nutrition facts with vitamin C, protein, thiamine data per serving

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Manila Tamarind (Jungle Jalebi) Nutrition

78 cal3g protein18.2g carbs0.4g fat

1 cup manila tamarind aril (~100g)

Musk melon cantaloupe calories and nutrition facts with vitamin A, potassium, hydration data per serving

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Musk Melon (Cantaloupe) Nutrition

53 cal1.3g protein12.7g carbs0.3g fat

1 cup cantaloupe cubes (156g)

Orange calories and nutrition facts with vitamin C, fiber, folate data per serving

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Orange Nutrition

62 cal1.2g protein15.4g carbs0.2g fat

1 medium orange (131g)

Palm fruit nungu ice apple calories and nutrition facts with hydration iron vitamin A data per serving

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Palm Fruit (Palmyra Palm) Nutrition

65 cal1.2g protein15g carbs0.2g fat

3 pieces nungu / ice apple (150g)

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Apple Nutrition

95 cal0.5g protein25.1g carbs0.3g fat

1 medium apple (182g) with skin

Apricot calories and nutrition facts with vitamin A, potassium, beta-carotene, and fiber breakdown per serving

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Apricot Nutrition

50 cal1.5g protein11.7g carbs0.4g fat

3 medium apricots (105g)

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Avocado Nutrition

114 cal1.3g protein5.9g carbs10.5g fat

½ medium avocado (68g)

Bael fruit calories and nutrition facts with carbohydrate, vitamin C, calcium, and potassium breakdown per serving

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Bael Nutrition

137 cal1.8g protein31.8g carbs0.3g fat

100g bael pulp (ripe, raw)

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Banana Nutrition

105 cal1.3g protein26.9g carbs0.4g fat

1 medium banana (118g)

Blackberry calories and nutrition facts with fiber, manganese, vitamin C, and anthocyanin data per serving

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Blackberry Nutrition

62 cal2g protein13.8g carbs0.7g fat

1 cup raw blackberries (144g)

Cherry calories and nutrition facts comparing sweet and sour varieties with potassium, vitamin A, and anthocyanin data

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Cherry Nutrition

97 cal1.6g protein24.7g carbs0.3g fat

1 cup sweet cherries without pits (154g)

Currant calories and nutrition facts comparing black and red varieties with vitamin C, potassium, and anthocyanin data

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Currant Nutrition

71 cal1.6g protein17.2g carbs0.5g fat

1 cup black currants (112g)

Custard apple sitaphal calories and nutrition facts with protein, fiber, vitamin C, and potassium breakdown per serving

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Custard Apple Nutrition

127 cal2.8g protein31.9g carbs0.4g fat

1 medium custard apple pulp (135g)

Dates calories and nutrition facts comparing Medjool and Deglet Noor with potassium, fiber, magnesium, and sugar data

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Date Nutrition

133 cal0.9g protein36g carbs0.1g fat

2 Medjool dates (48g)

Fig anjeer calories and nutrition facts with calcium, potassium, fiber, and sugar data per serving

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Fig Nutrition

74 cal0.8g protein19.2g carbs0.3g fat

2 medium fresh figs (100g)

Gooseberry and amla calories and nutrition facts with vitamin C comparison, fiber, and potassium data per serving

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Gooseberry Nutrition

66 cal1.3g protein15.3g carbs0.9g fat

1 cup European gooseberries (150g)

French beans green beans calories and nutrition facts with vitamin K, fiber, and vitamin C breakdown per serving

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French Beans Nutrition

31 cal1.8g protein7g carbs0.2g fat

1 cup (100g) raw French bean pieces

Jackfruit kathal calories and nutrition facts with potassium, vitamin C, and sugar breakdown per serving

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Jackfruit Nutrition

157 cal2.8g protein38.4g carbs1.1g fat

1 cup (165g) sliced ripe jackfruit

Mango aam calories and nutrition facts with vitamin C, folate, sugar, and beta-carotene breakdown per serving

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Mango Nutrition

99 cal1.4g protein24.7g carbs0.6g fat

1 cup (165g) sliced ripe mango

Okra bhindi ladies finger calories and nutrition facts with manganese, folate, fiber, and vitamin C breakdown per serving

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Okra Nutrition

33 cal1.9g protein7.5g carbs0.2g fat

1 cup (100g) raw okra

Onion pyaz calories and nutrition facts with carbohydrates, quercetin, vitamin C, and sugar breakdown per serving

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Onion Nutrition

44 cal1.2g protein10.3g carbs0.1g fat

1 medium onion (110g) raw

Papaya papita calories and nutrition facts with vitamin C, folate, lycopene, and sugar breakdown per serving

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Papaya Nutrition

62 cal0.7g protein15.7g carbs0.4g fat

1 cup (145g) ripe papaya pieces

Parwal pointed gourd calories and nutrition facts with fiber, protein, iron, and vitamin A breakdown per serving

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Parwal Nutrition

20 cal2g protein2.2g carbs0.3g fat

1 cup (100g) raw parwal pieces

Pumpkin kaddu calories and nutrition facts with vitamin A, beta-carotene, potassium, and fiber breakdown per serving

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Pumpkin Nutrition

30 cal1.2g protein7.5g carbs0.1g fat

1 cup (116g) raw pumpkin cubes

Ridge gourd turai dodka calories and nutrition facts with vitamin C, protein, potassium, and fiber breakdown per serving

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Ridge Gourd Nutrition

20 cal1.2g protein4.4g carbs0.2g fat

1 cup (100g) raw ridge gourd pieces

Snake gourd chichinda calories and nutrition facts with vitamin A, fiber, and iron breakdown per serving

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Snake Gourd Nutrition

21 cal0.6g protein3.8g carbs0.3g fat

1 cup (116g) raw snake gourd pieces

Tinda round gourd apple gourd calories and nutrition facts with vitamin C, fiber, and iron breakdown per serving

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Tinda Nutrition

16 cal1.1g protein2.7g carbs0.2g fat

1 medium tinda (75g) raw

Ash gourd winter melon calories and nutrition facts with vitamin C, fiber, and zinc breakdown per serving

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Ash Gourd Nutrition

17 cal0.5g protein4g carbs0.3g fat

1 cup (132g) raw ash gourd cubes

Bamboo shoot calories and nutrition facts with potassium, protein, and zinc breakdown per serving

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Bamboo Shoot Nutrition

41 cal3.9g protein7.9g carbs0.5g fat

1 cup (151g) raw bamboo shoot slices

Scarlet runner bean calories and nutrition facts with protein, potassium, iron, and fiber breakdown per serving

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Scarlet Runner Bean Nutrition

109 cal5.6g protein20.1g carbs0.5g fat

½ cup (90g) cooked scarlet runner beans

Bitter gourd karela calories and nutrition facts with vitamin C, folate, and potassium breakdown per serving

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Bitter Gourd Nutrition

16 cal0.9g protein3.4g carbs0.2g fat

1 cup (93g) raw bitter gourd pieces

Bok choy pak choi calories and nutrition facts with calcium, vitamin C, and vitamin A breakdown per serving

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Bok Choy Nutrition

20 cal2.7g protein3g carbs0.3g fat

1 cup (170g) cooked bok choy

Brinjal eggplant calories and nutrition facts with fiber, manganese, and potassium breakdown per serving

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Brinjal Nutrition

21 cal0.8g protein4.8g carbs0.1g fat

1 cup (82g) raw brinjal cubes

Broad beans fava beans calories and nutrition facts with protein, folate, iron, and fiber breakdown per serving

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Broad Beans Nutrition

187 cal12.9g protein33.5g carbs0.7g fat

1 cup (170g) cooked broad beans

Capsicum bell pepper calories and nutrition facts comparing green red yellow vitamin C content per serving

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Capsicum Nutrition

31 cal1.2g protein7.1g carbs0.4g fat

1 medium (119g) raw red capsicum

Celery stalks calories and nutrition facts with vitamin K, potassium, and sodium breakdown per serving

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Celery Nutrition

10 cal0.4g protein1.9g carbs0.1g fat

1 large stalk (64g) raw celery

Cluster beans guar gavar calories and nutrition facts with iron, calcium, fiber, and protein breakdown per serving

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Cluster Beans Nutrition

36 cal3.6g protein4.9g carbs0.4g fat

1 cup (100g) raw cluster beans

Cucumber calories and nutrition facts with vitamin K, potassium, and hydration data per serving

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Cucumber Nutrition

16 cal0.7g protein3.8g carbs0.1g fat

1 cup (104g) sliced cucumber with peel

Drumstick moringa calories and nutrition facts — drumstick pods and moringa leaves with vitamin C, protein, and calcium breakdown per serving

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Drumstick Nutrition

42 cal2.5g protein9.7g carbs0.2g fat

1 cup (118g) cooked drumstick pods

Fenugreek methi calories and nutrition facts — fenugreek seeds and fresh methi leaves with protein, iron, and fiber breakdown per serving

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Fenugreek Nutrition

36 cal2.5g protein6.4g carbs0.7g fat

1 tablespoon (11g) fenugreek seeds

Garden cress halim calories and nutrition facts — garden cress seeds and sprouts with protein, iron, and calcium breakdown per serving

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Garden Cress Nutrition

53 cal2.9g protein4g carbs2.9g fat

1 tablespoon (12g) garden cress seeds

Gongura roselle leaves calories and nutrition facts — gongura leaves with calcium, iron, and vitamin C breakdown per serving

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Gongura Leaves Nutrition

22 cal0.8g protein4.4g carbs0.3g fat

1 cup (45g) raw gongura leaves

Kohlrabi knol khol calories and nutrition facts with vitamin C, fiber, and potassium breakdown per serving

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Knol Khol Nutrition

36 cal2.3g protein8.4g carbs0.1g fat

1 cup (135g) raw diced kohlrabi

Lettuce calories and nutrition facts — iceberg, romaine, green leaf, and butterhead lettuce with vitamin A, folate, and fiber breakdown per serving

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Lettuce Nutrition

8 cal0.6g protein1.6g carbs0.1g fat

1 cup (47g) shredded romaine lettuce

Mustard greens sarson calories and nutrition facts — mustard leaves with vitamin K, vitamin C, calcium, and iron breakdown per serving

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Mustard Leaves Nutrition

36 cal3.6g protein6.3g carbs0.7g fat

1 cup (140g) cooked mustard greens

Parsley calories and nutrition facts — fresh and dried parsley with vitamin K, vitamin C, and iron breakdown per serving

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Parsley Nutrition

5 cal0.4g protein0.9g carbs0.1g fat

¼ cup (15g) fresh chopped parsley

Spinach calories and nutrition facts — raw, cooked, and frozen spinach with iron, vitamin K, and folate breakdown per serving

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Spinach Nutrition

7 cal0.9g protein1.1g carbs0.1g fat

1 cup (30g) raw spinach

Amaranth calories and nutrition facts — amaranth grain and leaves with protein, iron, and calcium breakdown per serving

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Amaranth Nutrition

251 cal9.3g protein46g carbs3.9g fat

1 cup (246g) cooked amaranth grain

Basil leaves calories and nutrition facts — fresh sweet basil and dried basil with vitamin K, iron, and calcium breakdown per serving

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Basil Leaves Nutrition

1 cal0.2g protein0.1g carbs0.03g fat

2 tablespoons (5g) fresh sweet basil, chopped

Bathua leaves (Chenopodium album) calories and nutrition facts — fresh lambsquarters with calcium, protein, and iron breakdown per serving

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Bathua Leaves Nutrition

26 cal2.5g protein4.4g carbs0.5g fat

1 cup raw bathua leaves (60g)

Brussels sprouts calories and nutrition facts — fresh and roasted Brussels sprouts with protein, vitamin C, and fiber breakdown per serving

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Brussels Sprouts Nutrition

38 cal3g protein7.9g carbs0.3g fat

1 cup whole raw Brussels sprouts (88g)

Cabbage calories and nutrition facts — green and red cabbage with vitamin C, vitamin K, and fiber breakdown per serving

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Cabbage Nutrition

22 cal1.1g protein5.2g carbs0.1g fat

1 cup shredded green cabbage (89g)

Cauliflower calories and nutrition facts — fresh white cauliflower florets with vitamin C, fiber, and calorie breakdown per serving

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Cauliflower Nutrition

27 cal2.1g protein5.3g carbs0.3g fat

1 cup chopped raw cauliflower (107g)

Soybean calories and nutrition facts — mature soybeans with detailed protein, fat, and iron breakdown per serving

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Soybean Nutrition

296 cal31.3g protein14.4g carbs15.4g fat

1 cup (172g) cooked mature soybeans, boiled without salt

Bengal gram dal (chana dal) calories and nutrition facts — cooked split chickpeas with protein, fiber, and iron breakdown per serving

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Bengal Gram Dal Nutrition

328 cal17.8g protein54.8g carbs5.2g fat

1 cup (200g) cooked chana dal, boiled without salt

Brown whole lentils calories and nutrition facts — cooked and dry lentils with protein, fiber, and iron breakdown per serving

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Brown Whole Lentils Nutrition

230 cal17.9g protein39.9g carbs0.8g fat

1 cup (198g) cooked brown lentils, boiled without salt

Green gram (mung bean) calories and nutrition facts — whole and split moong with protein, fiber, and folate breakdown per serving

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Green Gram Nutrition

212 cal14.2g protein38.7g carbs0.8g fat

1 cup (202g) cooked whole mung beans, boiled without salt

Pasta & Noodles

Mung bean vermicelli (glass noodles) calories and nutrition facts — translucent cooked noodles with calorie and carbohydrate breakdown

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Mung Bean Vermicelli Nutrition

160 cal0.1g protein39.3g carbs0.02g fat

1 cup (190g) cooked mung bean vermicelli, plain

Puffed rice calories and nutrition facts — plain murmura with detailed calorie and carbohydrate breakdown per serving

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Puffed Rice Nutrition

116 cal1.9g protein26.9g carbs0.15g fat

1 bowl (30g) plain puffed rice, no toppings

Bread rolls calories and nutrition facts — assorted dinner rolls and buns with calorie, carbohydrate, and sodium breakdown

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Rolls Nutrition

87 cal3.1g protein14.6g carbs1.8g fat

1 plain dinner roll (28g), commercially prepared

Toast calories and nutrition facts — golden brown toasted bread slices with detailed calorie and carbohydrate breakdown

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Toast Nutrition

78 cal2.6g protein14.4g carbs1.1g fat

1 slice (25g) toasted white bread, no toppings

Carrots calories and nutrition facts calculator with serving size, macros, beta-carotene, vitamin A, potassium, and fiber

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Carrot Nutrition

41 cal0.93g protein9.58g carbs0.24g fat

100g raw carrot

Bread calories and nutrition facts — assorted bread types including white, whole wheat, multigrain with detailed macro breakdown

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Bread Nutrition

74 cal2.5g protein13.7g carbs0.9g fat

1 slice of white bread (28g)

Cooked potatoes calories and nutrition facts calculator with serving size, macros, potassium, vitamin C, and fiber breakdown

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Cooked Potato Nutrition

87 cal1.87g protein20.13g carbs0.1g fat

100g boiled potato (peeled, no salt)

Jaggery calories and nutrition facts — solid block, powdered, and liquid jaggery with detailed macro and mineral breakdown

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Jaggery Nutrition

77 cal0.08g protein19.6g carbs0.02g fat

1 piece / cube of solid jaggery (20g)

Pizza calories and nutrition facts — assorted pizza varieties including cheese, pepperoni, margherita with detailed macro and nutrient breakdown

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Pizza Nutrition

285 cal12.2g protein35.3g carbs10.7g fat

1 slice of cheese pizza (107g)

Sandwich calories and nutrition facts — assorted sandwiches including chicken, egg, cheese, veggie with detailed macro and nutrient breakdown

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Sandwich Nutrition

320 cal22.5g protein30g carbs12g fat

1 chicken sandwich (whole wheat, 180g)

Yogurt calories and nutrition facts — assorted yogurt types including Greek, plain, flavored with detailed macro and nutrient breakdown

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Yogurt Nutrition

149 cal8.6g protein11.5g carbs8.1g fat

1 cup of plain whole milk yogurt (245g)

Barnyard millet sanwa jhangora grains with detailed calorie and nutrition facts breakdown

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Barnyard Millet (Sanwa) Nutrition

307 cal6.2g protein65.5g carbs2.2g fat

100g of raw barnyard millet grain

Foxtail millet kangni grains and flour with detailed calorie and nutrition facts breakdown

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Foxtail Millet (Kangni) Nutrition

351 cal12.3g protein60.9g carbs4.3g fat

100g of raw foxtail millet grain

Kodo millet varagu grains and flour with detailed calorie and nutrition facts breakdown

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Kodo Millet (Varagu) Nutrition

353 cal8.3g protein66.6g carbs1.4g fat

100g of raw kodo millet grain

Little millet kutki samai grains with detailed calorie and nutrition facts breakdown

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Little Millet (Kutki) Nutrition

341 cal7.7g protein67g carbs4.7g fat

100g of raw little millet grain

Assorted millet grains including pearl millet, finger millet, foxtail millet, and sorghum with calorie and nutrition facts

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Millet Nutrition

119 cal3.5g protein23.7g carbs1g fat

100g of cooked millet (boiled, plain)

Pasta & Noodles

Pasta calories and nutritional value calculator with serving size, macros, fiber, iron, selenium, and folate

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Pasta Nutrition

158 cal5.8g protein30.86g carbs0.93g fat

100g cooked enriched pasta (boiled, drained)

Pearl millet bajra grains and bajra flour with detailed calorie and nutrition facts breakdown

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Pearl Millet (Bajra) Nutrition

378 cal11.6g protein67.5g carbs5g fat

100g of raw pearl millet (bajra) grain

Proso millet cheena grains with detailed calorie and nutrition facts breakdown

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Proso Millet (Cheena) Nutrition

356 cal12.5g protein70.4g carbs3.5g fat

100g of raw proso millet grain

Sorghum jowar grains and jowar flour with detailed calorie and nutrition facts breakdown

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Sorghum (Jowar) Nutrition

329 cal10.4g protein72.1g carbs3.1g fat

100g of raw sorghum (jowar) grain

Japanese millet (Echinochloa esculenta) grains — used to calculate Japanese millet calories and nutrition facts

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Japanese Millet Nutrition

361 cal9.4g protein73.2g carbs3.3g fat

100g of polished (milled) Japanese millet grain

Job's Tears (Adlay) grains — used to calculate adlay calories and nutrition facts per serving

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Job's Tears (Adlay) Nutrition

380 cal15.4g protein65.3g carbs6.2g fat

100g of raw Job's Tears (adlay) grain

Fish calories and nutritional value calculator with serving size, macros, omega-3, vitamin B12, and vitamin D

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Fish Nutrition

154 cal16.5g protein0g carbs9.2g fat

3 oz (85g) salmon, raw

Chicken calories and nutritional value calculator with protein, fat, and serving-size breakdown

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Chicken Nutrition

165 cal31g protein0g carbs3.6g fat

100g chicken breast, skinless, roasted

Beef calories and nutrition facts for steak cuts, ground beef, liver, heart, brain, kidney, tongue, and tripe with protein, iron, zinc, vitamin A, and B12 breakdown

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Beef Nutrition

212 cal29.3g protein0g carbs9.7g fat

100g beef top sirloin (cooked, broiled, FDC #169457)

Dosa calories and nutrition facts showing plain masala and rava dosa varieties with macro breakdown

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Dosa Nutrition

133 cal3.9g protein21.6g carbs3.5g fat

1 medium plain dosa (60g)

Maize corn grain calories and nutrition facts with cornmeal and corn flour breakdown

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Maize Nutrition

365 cal9.42g protein74.26g carbs4.74g fat

100g dried yellow maize grain

Poha flattened rice calories and nutrition facts showing dry and cooked varieties with macro breakdown

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Poha Nutrition

346 cal6.6g protein77.3g carbs1.2g fat

100g dry thin poha (flattened rice)

Ragi finger millet grain calories and nutrition facts with calcium and iron breakdown

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Ragi Nutrition

320 cal7.3g protein66.8g carbs1.9g fat

100g raw ragi grain (finger millet)

Cheese calories and nutrition facts — assorted cheeses including cheddar, mozzarella, parmesan with detailed macro and mineral breakdown

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Cheese Nutrition

113 cal6.4g protein0.4g carbs9.3g fat

1 slice of cheddar cheese (28g)

Idli calories and nutrition facts — steamed rice and lentil idlis with sambar and coconut chutney, detailed macro breakdown

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Idli Nutrition

39 cal1.9g protein7.5g carbs0.1g fat

1 plain idli (30g)

Egg calories and nutrition facts — boiled, fried, and scrambled eggs with detailed macro and micronutrient breakdown

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Egg Nutrition

72 cal6.3g protein0.4g carbs4.8g fat

1 large whole egg, raw (50g)

Pancake calories and nutrition facts — stacked buttermilk pancakes with detailed macro and micronutrient breakdown

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Pancake Nutrition

173 cal4.9g protein21.5g carbs7.4g fat

1 medium plain pancake from recipe (76g)

Waffle calories and nutrition facts — golden waffles with detailed calorie, fat, protein, and sugar breakdown per serving

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Waffle Nutrition

218 cal5.9g protein24.7g carbs10.6g fat

1 round homemade plain waffle (75g), no toppings

Bagel calories and nutrition facts — sliced bagels with detailed calorie, carb, protein, and fiber breakdown per serving

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Bagel Nutrition

272 cal11.1g protein54.6g carbs1.6g fat

1 regular plain bagel (105g), no toppings

Popcorn calories and nutrition facts — freshly popped popcorn with detailed calorie, fiber, and whole grain breakdown per serving

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Popcorn Nutrition

93 cal3.1g protein18.6g carbs1.1g fat

1 serving (3 cups / 24g) air-popped popcorn, no added toppings

Chickpeas calories and nutrition facts — cooked garbanzo beans with detailed protein, fiber, and mineral breakdown per serving

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Chickpeas Nutrition

164 cal8.86g protein27.42g carbs2.59g fat

100g boiled chickpeas (Kabuli, no salt)

Crackers calories and nutrition facts - standard saltine crackers with detailed sodium and macro breakdown

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Crackers Nutrition

421 cal9.4g protein74g carbs8.5g fat

100g standard saltine crackers

Potato calories and nutrition facts - boiled and roasted potatoes with detailed potassium and vitamin C breakdown

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Potato Nutrition

87 cal1.9g protein20.1g carbs0.1g fat

100g boiled potato (peeled, no salt)

Quinoa calories and nutrition facts - cooked white and red quinoa with detailed protein and mineral breakdown

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Quinoa Nutrition

120 cal4.4g protein21.3g carbs1.9g fat

100g cooked quinoa (plain)

Upma calories and nutrition facts - a bowl of vegetable rava upma with detailed macro breakdown

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Upma Nutrition

132 cal3.2g protein18.5g carbs5.4g fat

100g vegetable rava upma

Semolina calories and nutrition facts — raw semolina grains and cooked preparations with detailed macro breakdown

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Semolina Nutrition

151 cal5.33g protein30.59g carbs0.44g fat

¼ cup dry semolina (approx 42g)

Tortilla calories and nutrition facts — corn and flour tortillas with detailed macro breakdown

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Tortilla Nutrition

52 cal1.37g protein10.71g carbs0.68g fat

1 medium corn tortilla (approx 6", 24g)

Vermicelli calories and nutrition facts — dry wheat vermicelli strands and cooked preparations with macro breakdown

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Vermicelli Nutrition

221 cal8.12g protein43.2g carbs1.3g fat

1 cup cooked wheat vermicelli (approx 140g)

Cooked broccoli calories and nutrition facts — steamed broccoli florets with detailed vitamin C, vitamin K, and macro breakdown per serving

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Broccoli Nutrition

35 cal2.38g protein7.18g carbs0.41g fat

100 g of boiled broccoli (drained, no salt)

Cooked pigeon peas (toor dal) with detailed calorie, protein, and fiber breakdown per serving

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Pigeon Pea Nutrition

121 cal6.76g protein23.25g carbs0.38g fat

100 g of boiled pigeon peas (mature seeds, no salt)

Pasta & Noodles

Rice vermicelli calories and nutrition facts — cooked rice noodles with detailed macro and vitamin breakdown

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Rice Vermicelli Nutrition

108 cal1.8g protein24g carbs0.2g fat

100g cooked rice vermicelli (boiled, plain)

Cooked sweet corn calories and nutrition facts - boiled corn on cob with detailed macro and vitamin breakdown

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Cooked Sweet Corn Nutrition

96 cal3.4g protein21g carbs1.5g fat

100g boiled yellow sweet corn (drained, no salt)

Baked sweet potato calories and nutrition facts - baked in skin with detailed macro and vitamin breakdown

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Baked Sweet Potato Nutrition

90 cal2g protein20.7g carbs0.15g fat

100g baked sweet potato (in skin, no salt)

Brown rice calories and nutrition facts - cooked whole grain rice with detailed macro and mineral breakdown

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Brown Rice Nutrition

123 cal2.74g protein25.58g carbs0.97g fat

100g cooked long-grain brown rice

Coleslaw calories and nutrition facts — creamy, vinaigrette, and Asian coleslaw with detailed macro breakdown

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Coleslaw Nutrition

228 cal1.4g protein18.6g carbs17g fat

1 cup (about 150g) of traditional creamy coleslaw

Cooked beans calories and nutrition facts — kidney, pinto, black, and navy beans with detailed macro breakdown

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Cooked Beans Nutrition

127 cal8.67g protein22.8g carbs0.5g fat

100g boiled common beans (no salt)

Green peas calories and nutrition facts — detailed calories, protein, and vitamin breakdown per serving

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Green Pea Nutrition

84 cal5.4g protein15.6g carbs0.22g fat

100 g of boiled green peas (no salt)

Field beans calories and nutrition facts - cooked fava beans with detailed protein, fiber, and folate breakdown

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Field Bean Nutrition

104 cal7.6g protein19.65g carbs0.4g fat

100g boiled field beans (no salt)

Fonio grain calories and nutrition facts — steamed fonio with detailed macro and mineral breakdown

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Fonio Nutrition

128 cal2.5g protein28.2g carbs0.59g fat

100g steamed fonio (plain, no salt)

Horse gram calories and nutrition facts - cooked kulthi dal with detailed macro breakdown

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Horse Gram Nutrition

118 cal8.1g protein21.1g carbs0.18g fat

100g boiled horse gram (whole, no salt)

Oats calories and nutrition facts - rolled oats in a bowl with detailed macro and fiber breakdown

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Oats Nutrition

68 cal2.37g protein11.67g carbs1.36g fat

100g cooked oatmeal (water, no salt)

Pie calories and nutrition facts — apple, pumpkin, pecan, and meat pies with detailed macro breakdown

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Pie Nutrition

296 cal2.4g protein43g carbs13.8g fat

1 slice (about 125g) of a standard double-crust apple pie

Pasta & Noodles

Spaghetti calories and nutrition facts — cooked spaghetti with detailed macro breakdown per serving

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Spaghetti Nutrition

158 cal5.8g protein30.86g carbs0.93g fat

100g cooked enriched spaghetti (boiled, drained)

Browntop millet grains (korale) in a wooden bowl with detailed calorie and nutrition facts overlay

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Browntop Millet Nutrition

120 cal3.19g protein25.33g carbs0.67g fat

100g of cooked browntop millet (boiled, plain)

Teff grain in a wooden bowl — used to calculate teff calories and nutrition facts

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Teff Nutrition

101 cal3.87g protein20g carbs0.65g fat

100 g of cooked teff (plain, no salt)

Black gram (urad dal) calories and nutrition facts — whole and split forms with detailed protein and mineral breakdown

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Black Gram Nutrition

105 cal7.54g protein18.3g carbs0.55g fat

100g cooked black gram (boiled, no salt)

Cowpea calories and nutrition facts - cooked black-eyed peas with detailed macro breakdown

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Cowpea Nutrition

116 cal7.73g protein20.76g carbs0.53g fat

100g boiled cowpeas (no salt)