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.

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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

206 cal22.1g protein0g carbs12.3g fat

100g salmon (cooked)

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 nutritional value calculator with serving size, protein, fat, and micronutrient breakdown

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Beef Nutrition

180 cal24.9g protein0g carbs8.6g fat

100g beef top sirloin (cooked, broiled)

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)