Reference Foods

veganvegetariangluten_freelactose_freehigh_proteinhigh_fiberraw

Apple cider vinegar

sauces · fermented · fermented

Raw, unfiltered apple cider vinegar with the mother

21 kcal0g protein

veganvegetariangluten_freelactose_freelow_fatlow_sodiumsugar_freefermented

Apple, raw

pome · whole · raw

Fresh apple with skin, medium

52 kcal0.3g protein

Avocado, raw

stone_fruit · whole · raw

Fresh Hass avocado, flesh only

160 kcal2.0g protein

veganvegetariangluten_freelactose_freehigh_fiberraw

Banana, raw

tropical · whole · raw

Fresh banana, peeled

89 kcal1.1g protein

veganvegetariangluten_freelactose_freelow_fat

Bell pepper, red, raw

nightshade · whole · raw

Fresh red bell pepper, whole

31 kcal1.0g protein

Black beans, dried

legumes · dried · dried

Black turtle beans, uncooked

341 kcal21.6g protein

veganvegetariangluten_freelactose_freehigh_proteinhigh_fiberlow_fatlow_sodium

Black coffee, brewed

beverages · infusion · boiled

Brewed coffee, black, no additions

2 kcal0.3g protein

veganvegetariangluten_freelactose_freesugar_freelow_fatlow_sodium

Blueberries, raw

berries · whole · raw

Fresh blueberries

57 kcal0.7g protein

Breadcrumbs, dry

grains · dried · dried

Plain dry breadcrumbs

395 kcal13.4g protein

vegetarianvegan

Broccoli, raw

cruciferous · whole · raw

Fresh broccoli florets and stems

34 kcal2.8g protein

veganvegetariangluten_freelactose_freelow_fathigh_fiber

Brown rice, long-grain, dry

grains · dried · dried

Whole grain brown rice, uncooked

370 kcal7.9g protein

veganvegetariangluten_freelactose_freewhole_grainlow_fat

Buckwheat, dry

grains · dried · dried

Raw buckwheat groats

343 kcal13.3g protein

veganvegetariangluten_freelactose_freehigh_fiberhigh_protein

Carrots, raw

root_vegetables · whole · raw

Fresh whole carrots, unpeeled

41 kcal0.9g protein

Cauliflower, raw

cruciferous · whole · raw

Fresh cauliflower florets

25 kcal1.9g protein

veganvegetariangluten_freelactose_freelow_fat

Cheddar cheese

dairy · curd · raw

Aged cheddar cheese, sharp

403 kcal24.9g protein

Nutri-Score D

vegetariangluten_freehigh_protein

Chia seeds

seeds · whole · dried

Dried chia seeds, whole

486 kcal16.5g protein

veganvegetariangluten_freelactose_freehigh_fiberhigh_protein

Chicken breast, raw

poultry · whole · raw

Lean poultry meat, skinless, boneless

165 kcal31.0g protein

high_proteingluten_freelactose_freelow_fat

Chicken nuggets, frozen

baked_goods · whole · frozen

Breaded chicken nuggets, frozen, pre-cooked

246 kcal14.0g protein

Chickpeas, dried

legumes · dried · dried

Garbanzo beans, dried, uncooked

364 kcal19.3g protein

veganvegetariangluten_freelactose_freehigh_proteinhigh_fiberlow_fat

Coconut oil

oils · oil · raw

Virgin coconut oil, unrefined

862 kcal0g protein

Nutri-Score E

veganvegetariangluten_freelactose_free

Cordon bleu, chicken

baked_goods · whole · frozen

Breaded chicken breast stuffed with ham and Swiss cheese, frozen

215 kcal16.0g protein

Cottage cheese, low-fat (2%)

dairy · curd · raw

Low-fat cottage cheese, small curd

81 kcal11.8g protein

vegetariangluten_freehigh_proteinlow_fat

Edamame, frozen

legumes · whole · frozen

Immature soybeans in pods, frozen

121 kcal11.9g protein

veganvegetariangluten_freelactose_freehigh_proteinhigh_fiber

Egg, whole, raw

eggs · whole · raw

Whole chicken egg, large

143 kcal12.6g protein

vegetariangluten_freelactose_freehigh_protein

Extra virgin olive oil

oils · oil · raw

Cold-pressed extra virgin olive oil

884 kcal0g protein

veganvegetariangluten_freelactose_free

Fish sticks, frozen

baked_goods · whole · frozen

Breaded fish sticks (cod or pollock), frozen, pre-cooked

220 kcal12.0g protein

Flaxseeds, ground

seeds · ground · raw

Ground flaxseed (linseed), brown

534 kcal18.3g protein

veganvegetariangluten_freelactose_freehigh_fiberhigh_protein

Greek yogurt, plain, low-fat

dairy · fermented · fermented

Strained yogurt, plain, 2% milkfat

73 kcal10.2g protein

vegetariangluten_freehigh_proteinlow_fatfermented

Green tea, brewed

beverages · infusion · boiled

Brewed green tea, unsweetened, no additions

1 kcal0.2g protein

veganvegetariangluten_freelactose_freesugar_freelow_fatlow_sodium

Ground beef, lean (90/10)

red_meat · ground · raw

Ground beef, 90% lean, 10% fat

176 kcal20.0g protein

Nutri-Score B

Gruyère cheese

dairy · curd · raw

Swiss hard cheese, aged

413 kcal29.8g protein

Nutri-Score D

high_proteingluten_free

Ham, cooked

red_meat · whole · cooked

Lean cooked ham, sliced

145 kcal21.0g protein

high_proteingluten_free

Kale, raw

leafy_greens · whole · raw

Fresh curly kale leaves

49 kcal4.3g protein

veganvegetariangluten_freelactose_freelow_fathigh_fiberraw

Lentils, dried

legumes · dried · dried

Green or brown lentils, uncooked

352 kcal24.6g protein

veganvegetariangluten_freelactose_freehigh_proteinhigh_fiberlow_fat

Mackerel, Atlantic, raw

fish · whole · raw

Atlantic mackerel fillet, raw

205 kcal18.6g protein

Mixed Nuts

nuts

Assorted mixed nuts including walnuts, cashews, pistachios, hazelnuts

607.0 kcal18.0g protein

Oats, rolled

grains · flake · dried

Whole grain rolled oats, old-fashioned, dry

389 kcal16.9g protein

veganvegetarianlactose_freewhole_grainhigh_fiberhigh_protein

Orange, raw

citrus · whole · raw

Fresh navel orange, peeled

47 kcal0.9g protein

Quinoa, dry

grains · dried · dried

White quinoa seeds, uncooked

368 kcal14.1g protein

veganvegetariangluten_freelactose_freehigh_proteinhigh_fiber

Salmon fillet, raw

fish · whole · raw

Atlantic salmon, skinless fillet

208 kcal20.4g protein

Salt, table

sauces · raw

Refined table salt (sodium chloride)

0 kcal0g protein

vegangluten_free

Sardines, canned in oil

fish · oil · canned

Sardines canned in olive oil, drained

208 kcal24.6g protein

Shrimp, raw

shellfish · whole · raw

Raw shrimp, peeled and deveined

85 kcal20.1g protein

high_proteingluten_freelactose_freelow_fat

Soy sauce

sauces · fermented · fermented

Naturally brewed soy sauce (shoyu)

53 kcal8.1g protein

Nutri-Score D

veganvegetarianlactose_freelow_fatfermented

Spaghetti Bolognese

grains

Classic Italian pasta dish with meat-based tomato sauce

131.0 kcal8.0g protein

Spinach, raw

leafy_greens · whole · raw

Fresh baby spinach leaves

23 kcal2.9g protein

Strawberries, raw

berries · whole · raw

Fresh whole strawberries

32 kcal0.7g protein

Sunflower oil

oils · raw

Refined sunflower seed oil

884 kcal0g protein

vegangluten_free

Sweet potato, raw

root_vegetables · whole · raw

Orange-fleshed sweet potato, unpeeled

86 kcal1.6g protein

veganvegetariangluten_freelactose_freelow_fathigh_fiber

Tempeh

legumes · whole · fermented

Fermented soybean cake, plain

192 kcal20.3g protein

veganvegetariangluten_freelactose_freehigh_proteinfermented

Tofu, firm

legumes · whole · raw

Firm tofu, pressed soybean curd

144 kcal15.6g protein

veganvegetariangluten_freelactose_freehigh_protein

Tuna, canned in water, drained

fish · preserve · canned

Light tuna canned in water, solids drained

116 kcal25.5g protein

high_proteingluten_freelactose_freelow_fat

Walnuts, raw

nuts · whole · raw

English walnut halves, raw, unsalted

654 kcal15.2g protein

veganvegetariangluten_freelactose_freehigh_fiberraw

Wheat flour, all-purpose

grains · flour · raw

Refined white wheat flour

364 kcal10.3g protein

veganvegetarian

Whole milk

dairy · milk · raw

Cow's milk, whole, 3.25% milkfat

61 kcal3.2g protein

Nutri-Score B

vegetariangluten_free

Whole wheat bread

grains · whole · baked

Sliced whole wheat sandwich bread

247 kcal12.9g protein

Nutri-Score B

veganvegetarianlactose_freewhole_grainhigh_fiber

Zucchini, raw

nightshade · whole · raw

Fresh green zucchini with skin

17 kcal1.2g protein