Nutrition facts for common foods
How much protein, calories, carbs, sugar, fiber and potassium are really in the foods you eat every day — pulled straight from USDA FoodData Central, shown per common portion, per 100 g and per ounce. These are whole-food reference numbers, not Labelgrade scores; the letter grade is reserved for branded packaged products, where ingredients and added sugar/sodium vary.
Browse by nutrient
Protein in common foods Grams per portion, per 100 g and per ounce — sorted by density. 74 foods → Calories in common foods How many calories are really in a common serving. 46 foods → Carbs in common foods Total carbohydrate per portion, straight from the label. 35 foods → Sugar in common foods Total and added sugar — the number that moves the grade. 19 foods → Fiber in common foods Grams of fiber per portion, against the 28 g daily target. 22 foods → Potassium in common foods Milligrams per portion, against the 4,700 mg target. 35 foods →
Popular lookups
- Parmesan 35.8 g protein / 100 g
- Bacon 35.7 g protein / 100 g
- Chicken breast 31 g protein / 100 g
- Pumpkin seeds 30.2 g protein / 100 g
- Steak 29 g protein / 100 g
- Ground turkey 27.4 g protein / 100 g
- Ribeye 27.3 g protein / 100 g
- Rotisserie chicken 26.4 g protein / 100 g
- Tilapia 26.2 g protein / 100 g
- Ground beef (80/20) 25.8 g protein / 100 g
- Canned tuna 25.5 g protein / 100 g
- Ground beef (90/10) 25.2 g protein / 100 g
Working out how much you need? Try the protein calculator or the macro calculator — or look up a packaged product and see its grade.