Calories and macros per 100 g — search by name, sort by protein
| Food | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Boiled buckwheat | 110 | 4.2 | 1.1 | 21 |
| Boiled white rice | 130 | 2.7 | 0.3 | 28 |
| Oatmeal on water | 88 | 3 | 1.7 | 15 |
| Boiled potato | 82 | 2 | 0.1 | 17 |
| Boiled pasta | 112 | 3.5 | 0.4 | 23 |
| Rye bread | 259 | 6.6 | 1.2 | 48 |
| Wheat bread | 265 | 8.1 | 1 | 49 |
| Boiled chicken breast | 137 | 29.8 | 1.8 | 0 |
| Boiled beef | 254 | 25.8 | 16.8 | 0 |
| Boiled pork | 349 | 22.6 | 28 | 0 |
| Baked salmon | 234 | 25 | 14 | 0 |
| Boiled egg (1 pc) | 78 | 6.3 | 5.3 | 0.6 |
| Cottage cheese 5% | 121 | 17.2 | 5 | 1.8 |
| Kefir 2.5% | 51 | 2.9 | 2.5 | 4 |
| Milk 2.5% | 52 | 2.8 | 2.5 | 4.7 |
| Hard cheese | 356 | 24.9 | 27 | 0 |
| Natural yogurt | 66 | 5 | 3.2 | 3.5 |
| Apple | 52 | 0.3 | 0.2 | 14 |
| Banana | 96 | 1.5 | 0.2 | 21 |
| Orange | 43 | 0.9 | 0.1 | 8.1 |
| Cucumber | 15 | 0.8 | 0.1 | 2.8 |
| Tomato | 20 | 0.6 | 0.2 | 4.2 |
| Cabbage | 27 | 1.8 | 0.1 | 4.7 |
| Carrot | 35 | 1.3 | 0.1 | 6.9 |
| Boiled beetroot | 49 | 1.8 | 0.1 | 10.8 |
| Broccoli | 28 | 3 | 0.4 | 4 |
| Butter | 748 | 0.5 | 82.5 | 0.8 |
| Olive oil | 898 | 0 | 99.8 | 0 |
| Walnuts | 654 | 15.2 | 65.2 | 7 |
| Almonds | 609 | 18.6 | 57.7 | 13 |
| Honey | 329 | 0.8 | 0 | 81.5 |
| Sugar | 398 | 0 | 0 | 99.7 |
| Milk chocolate | 550 | 6.9 | 34.7 | 52.4 |
| Boiled sausage | 257 | 13.7 | 22.8 | 0 |
| Soy sauce | 60 | 5 | 0 | 8 |
| Whey protein | 370 | 75 | 6 | 8 |
Approximate values for prepared/raw foods from composition tables. Weight per 100 g; egg per piece. Multiply by actual portion weight for meal planning.