Food Calorie & Macro Directory
Look up exact calories, protein density, carbs, healthy fats, fiber, and micronutrients for everyday whole foods.
Boneless Skinless Chicken Breast (Cooked)
Cooked skinless chicken breast is one of the highest-purity lean protein sources, delivering over 31g of complete protein per 100g with under 4g of fat.
Whole Large Egg (Boiled or Poached)
Whole eggs provide the highest biological value protein alongside essential choline, lutein, and fat-soluble vitamins A, D, E, and K.
Liquid Egg Whites (Cooked)
Pure liquid egg whites are virtually fat-free and carbohydrate-free, offering an ultra-high protein-to-calorie density for cutting diets.
Nonfat Plain Greek Yogurt (0% Fat)
Strained Greek yogurt is rich in slow-digesting micellar casein and whey protein, live probiotic cultures, and bone-building calcium.
Hass Avocado (Raw)
Hass avocados are loaded with heart-healthy monounsaturated oleic fatty acids, potassium (more than bananas), and prebiotic dietary fiber.
Rolled Oats / Oatmeal (Dry Uncooked)
Rolled oats provide sustained low-glycemic complex carbohydrates rich in soluble beta-glucan fiber that actively helps lower LDL cholesterol.
Atlantic Salmon (Baked / Cooked)
Atlantic salmon delivers high-quality muscle-building protein packed with anti-inflammatory long-chain Omega-3 fatty acids (EPA and DHA).
Fresh Yellow Banana (Raw)
Bananas are an ideal pre- and post-workout carbohydrate source packed with fast glycogen-replenishing carbohydrates, potassium, and vitamin B6.
White Long-Grain Rice (Cooked)
Cooked white rice provides an easily digestible, gluten-free carbohydrate source favored by athletes for rapid glycogen replenishment without gastrointestinal distress.
Natural Peanut Butter (Smooth)
Natural peanut butter is an energy-dense whole food offering 25g of protein per 100g alongside heart-healthy unsaturated fats, magnesium, and vitamin E.
Sweet Potato (Baked with Skin)
Sweet potatoes are packed with complex carbohydrates, dietary fiber, potassium, and over 400% of daily Vitamin A (beta-carotene) per serving.
Whey Protein Isolate Powder (90%)
Whey Protein Isolate undergoes microfiltration to remove almost all lactose, fat, and carbohydrates, delivering 26g+ of rapidly absorbing protein per 30g scoop.
Low-Fat Cottage Cheese (2% Milkfat)
Cottage cheese is rich in slow-digesting micellar casein protein, making it an ideal pre-bed snack for sustained overnight muscle preservation.
Whole Raw Almonds
Raw almonds provide abundant monounsaturated fats, dietary fiber, magnesium, and potent antioxidant Vitamin E.
Fresh Broccoli Florets (Raw / Steamed)
Broccoli is a superfood packed with sulforaphane, vitamin C (more than oranges), vitamin K, and high fiber for minimal calories.
Extra Virgin Olive Oil (EVOO)
Cold-pressed extra virgin olive oil is the cornerstone of the Mediterranean diet, loaded with monounsaturated oleic acid and polyphenols.
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