Ingredient	Calories (oz)	Sodium (g)	Protein (g)
Acorn Squash	40	3	1
Almonds	579	1	21.2
Amaranth	23	20	2.5
Anaheim Chile	40	7	1.5
Apple	52	1	0.3
Apricots	48	1	1.4
Arrowroot	65	2	4.2
Artichoke	47	94	3.3
Arugula	25	27	2.6
Asian Pears	42	0	0.5
Asparagus	20	2	2.2
Avocado	160	7	2
Baby Candy Cane Beets	43	78	1.6
Baby Oyster Mushrooms	33	18	3.3
Banana	89	1	1.1
Banana Squash	34	4	0.9
Barbados Cherries	32	7	0.4
Beets	43	78	1.6
Belgian Endive	17	2	1.2
Bell Peppers	20	4	0.9
Bitter Melon	17	5	1
Black Beans	132	1	8.9
Black Crowberry	46	1	0.6
Black Currants	63	2	1.4
Black Eyed Peas	116	4	7.7
Black Nectar Plumcots	46	0	0.7
Black Radish	16	18	0.7
Black Salsify	82	20	3.3
Blackberries	43	1	1.4
Blood Orange	50	0	1
Blueberries	57	1	0.7
Bok Choy	13	65	1.5
Boniato	118	12	1.5
Boysenberries	50	1	1.1
Brazil Nuts	656	3	14.3
Breadfruit	103	2	1.1
Broccoflower	25	30	2
Broccoli	34	33	2.8
Broccoli Rabe	22	33	3.2
Broccolini	35	30	3
Brown Turkey Figs	74	1	0.8
Brussels Sprouts	43	25	3.4
Burdock Root	72	5	1.5
Butter Lettuce	13	5	1.2
Buttercup Squash	34	4	1
Butternut Squash	45	4	1
Cactus	16	21	1.3
Canary Melon	36	18	0.5
Canned Vegetables	35	250	1.5
Cantaloupe	34	16	0.8
Cape Gooseberry	53	0	1.9
Cara Cara Navel Orange	49	0	0.9
Cardoon	17	170	0.7
Caribbean June Plum	46	3	0.4
Carissa	62	3	0.5
Carnival Squash	40	3	1
Carrots	41	69	0.9
Casaba Melon	28	12	1.1
Cashews	553	12	18.2
Cauliflower	25	30	1.9
Celeriac	42	100	1.5
Celery	14	80	0.7
Champagne Grapes	69	2	0.7
Chayote Squash	19	2	0.8
Cherimoya	75	7	1.6
Cherries (Sour)	50	3	1
Cherries (Sweet)	63	0	1.1
Cherry Tomatoes	18	5	0.9
Chestnuts	213	2	2.4
Chickpeas (Garbanzo Beans)	164	7	8.9
Chinese Eggplants	25	2	1
Chinese Leeks	30	4	2.1
Chinese Long Beans	47	4	2.8
Chokecherries	50	1	1
Choy Sum	13	65	1.5
Cipolline Onions	40	4	1.1
Clementine	47	1	0.8
Coconut	354	20	3.3
Collard Greens	32	15	3
Concord Grape Juice (100%)	60	5	0.4
Concord Grapes	67	2	0.6
Corn	86	15	3.2
Corn Salad	21	4	2
Cotton Candy Grapes	70	2	0.7
Crab Apples	76	1	0.4
Cranberries	46	2	0.4
Cranberry Beans	136	1	9.3
Crenshaw Melon	34	16	0.8
Crimini Mushroom	22	6	2.5
Crookneck Squash	19	2	1
Cucumber	15	2	0.7
Cucumber, Armenian	15	2	0.7
Custard Apple	101	4	1.7
D’Agen Sugar Plums	60	1	0.8
Daikon Radish	18	21	0.6
Dandelion Greens	45	76	2.7
Date Plum	70	1	0.6
Dates	282	2	2.5
Delicata Squash	34	4	1
Dried Apricots	241	10	3.4
Dried Cranberries	308	5	0.1
Dried Figs	249	10	3.3
Durian	147	2	1.5
Eggplant	25	2	1
Elderberries	73	6	0.7
Endive	17	22	1.2
Enoki Mushrooms	37	3	2.7
Fava Beans	110	13	7.6
Feijoa	61	3	0.7
Fennel	31	52	1.2
Fiddlehead Ferns	34	1	4.6
Fingerling Potatoes	77	6	2
French Beans	31	6	1.8
Fresh Chanterelle Mushrooms	38	9	1.5
Fresh Figs	74	1	0.8
Frozen Fruit	50	2	0.8
Gai Lan	22	7	1.2
Galangal Root	71	5	1.2
Galia Melon	34	16	0.8
Garlic	149	17	6.4
Ginger Root	80	13	1.8
Golden Kiwifruit	60	3	1.2
Granny Smith Apple	52	1	0.3
Grape Tomatoes	18	5	0.9
Grapefruit	42	0	0.8
Grapes	69	2	0.7
Great Northern Beans	118	4	8.3
Green Beans	31	6	1.8
Green Cabbage	25	18	1.3
Green Onions	32	16	1.8
Green Soybeans (Edamame)	122	6	11
Green Tomato	23	13	1.2
Guava	68	2	2.6
Hazelnuts (Filberts)	628	0	15
Hearts of Palm	115	14	2.7
Honeycrisp Apples	52	1	0.3
Honeydew Melon	36	18	0.5
Horseradish Root	48	420	1.2
Hubbard Squash	40	4	2
Huckleberry	37	1	0.4
Hungarian Wax Peppers	29	7	1.1
Iceberg Lettuce	14	10	0.9
Jackfruit	95	2	1.7
Jalapeño Peppers	29	3	0.9
Jambolan	60	14	0.7
Jerusalem Artichokes	73	4	2
Jicama	38	4	0.7
Jujube	79	3	1.2
Kabocha Squash	34	4	1
Kaffir Limes	30	2	0.7
Kale	49	38	4.3
Key Limes	30	2	0.7
Kiwanos	44	6	1.8
Kiwifruit	61	3	1.1
Kohlrabi	27	20	1.7
Kumquat	71	10	1.9
Kyoho Grapes	69	2	0.7
Lamb’s-Quarters	43	43	4.2
Leaf Lettuce	15	28	1.4
Leek	61	20	1.5
Lemon	29	2	1.1
Lentils	116	2	9
Lima Beans	115	8	7.8
Lime	30	2	0.7
Loganberries	55	1	1.5
Longan	60	1	1.3
Loquat	47	1	0.4
Lychee	66	1	0.8
Macadamia	718	5	7.9
Mamey Sapote	124	7	1.5
Mandarins	53	2	0.8
Mango	60	1	0.8
Mangosteen	73	7	0.4
Manoa Lettuce	15	28	1.4
Maradol Papaya	43	8	0.5
Mediterranean Medlar	43	1	0.4
Medjool Dates	277	1	1.8
Mo Qua	14	2	0.6
Morel Mushrooms	31	2	3.1
Mulberries	43	10	1.4
Muscadine Grapes	58	1	0.7
Mushrooms	22	5	3.1
Mustard Greens	27	20	2.9
Navy Beans	139	1	8.2
Nectarine	44	0	1.1
Okra	33	7	1.9
Olives	115	735	0.8
Ong Choy Spinach	19	113	2.6
Onion	40	4	1.1
Opo Squash	14	2	0.6
Orange	47	0	0.9
Orange Juice (100%)	45	1	0.7
Papaya	43	8	0.5
Parsnips	75	10	1.2
Passion Fruit	97	28	2.2
Peach	39	0	0.9
Peanuts	567	18	25.8
Pear	57	1	0.4
Pearl Onion	40	4	1.1
Peas	81	5	5.4
Pecans	691	0	9.2
Persian Melon	34	16	0.8
Persimmon	70	1	0.6
Pine Nuts	673	2	13.7
Pineapple	50	1	0.5
Pinto Beans	143	1	9
Pistachio	562	1	20.2
Plantain	122	4	1.3
Plum	46	0	0.7
Pomegranate	83	3	1.7
Portabella Mushroom	22	9	2.1
Potato	77	6	2
Prickly Pear	41	5	0.7
Prune	240	2	2.2
Pummelo	38	1	0.8
Pumpkin	26	1	1
Purple Asparagus	20	2	2.2
Purple Hull Peas	90	4	7
Purple Potatoes	77	6	2
Purslane	20	45	1.3
Quince	57	4	0.4
Radicchio	23	22	1.4
Radish	16	39	0.7
Rainier Cherries	63	0	1.1
Raisins	299	11	3.1
Raspberries	52	1	1.2
Red Banana	89	1	1.1
Red Currants	56	1	1.4
Red Kidney Beans	127	2	8.7
Red Leaf Lettuce	16	25	1.3
Red Potatoes	77	6	2
Rhubarb	21	4	0.9
Romaine Lettuce	17	8	1.2
Rose Apple	25	0	0.6
Rutabaga	37	12	1.1
Salad Savoy Leafy Vegetable	30	30	2
Salmonberry	47	1	0.9
Sapodilla	83	12	0.4
Sapote	134	10	2
Serrano Chili Peppers	32	10	1.7
Seville Oranges	47	0	0.9
Shallots	72	12	2.5
Sharon Fruit	70	1	0.6
Shiitake Mushrooms	34	9	2.2
Snow Peas	42	4	2.8
Sorrel	22	4	2
Soursop	66	14	1
South African Baby Pineapple	50	1	0.5
Spinach	23	79	2.9
Star Fruit	31	2	1
Strawberries	32	1	0.7
Strawberry Guava	65	3	0.8
Strawberry Papayas	43	8	0.5
Sugar Apple	94	9	2.1
Sugar Snap Peas	42	4	2.8
Summer Squash	16	2	1.2
Sunflower Kernels	584	9	20.8
Surinam Cherries	33	3	0.8
Sweet Dumpling Squash	34	4	1
Sweetpotato	86	55	1.6
Swiss Chard	19	213	1.8
Tangerine	53	2	0.8
Tarragon	295	62	22.8
Thai Chiles	40	7	2
Tomatillo	32	1	1
Tomato	18	5	0.9
Turnip	28	67	0.9
Ugli Fruit	45	1	0.7
Upland Cress Greens	32	14	2.3
Vidalia Onions	32	10	0.8
Walnuts	654	2	15.2
Wasabi Root	109	42	4.8
Water Coconut	20	15	0.2
Watercress	11	41	2.3
Watermelon	30	1	0.6
White Asparagus	20	2	2.2
White Button Mushroom	22	5	3.1
Wild Blueberries	57	1	0.7
Winged Bean	409	38	29.7
Yam	118	9	1.5
Yellow Pea	352	15	24.6
Yellow Potatoes	77	6	2
Yucca Root	160	14	1.4
Zucchini	17	10	1.2

Ingredient	Calories (oz)	Sodium (g)	Protein (g)
Chicken Breast	165	74	31
Beef Steak (Sirloin)	244	54	27
Pork Chop	231	57	24
Turkey Breast	135	115	30
Salmon	208	59	20
Ground Beef (80% lean)	254	72	17
Bacon	541	1717	37
Sausage (Pork)	346	749	14
Lamb Chop	294	72	25
Duck Breast	337	59	19
Veal Cutlet	112	56	21
Chicken Thigh	209	84	26
Ham (Roasted)	276	1203	22
Tuna (Fresh)	130	39	28
Shrimp	99	111	24
Crab Meat	83	295	18
Lobster	89	420	19
Scallops	111	161	21
Venison	158	54	30
Bison	143	57	28
Tuna (Canned)	116	338	26

Rice (cooked) –>

Ingredient	Calories (oz)	Sodium (g)	Protein (g)
Amaranth (cooked)	102	6	3.8
Bagel	250	439	10
Barley (cooked)	123	3	2.3
Black Beans (cooked)	132	1	8.9
Black-eyed Peas (cooked)	116	4	7.7
Brioche	346	400	9
Brown Rice (cooked)	111	5	2.6
Buckwheat (cooked)	92	4	3.4
Bulgur (cooked)	83	5	3.1
Cannellini Beans (cooked)	139	6	9.7
Chickpeas (cooked)	164	7	8.9
Chinese Pearl Barley (cooked)	160	2	4
Ciabatta	263	510	8.4
Corn Tortilla	218	46	5.7
Cornbread	330	580	6.7
Couscous (cooked)	112	5	3.8
Egg Noodles (cooked)	138	8	4.5
English Muffin	235	464	8
Farro (cooked)	170	0	6
Flour Tortilla	312	590	8
Focaccia	279	560	8.8
Freekeh (cooked)	147	0	5.5
French Bread	272	602	10.7
Job’s Tears (cooked)	160	2	4
Kidney Beans (cooked)	127	2	8.7
Lentils (cooked)	116	2	9
Macaroni (cooked)	158	1	5.8
Millet (cooked)	119	2	3.5
Mung Beans (cooked)	105	2	7
Naan	287	428	9.6
Navy Beans (cooked)	140	0	8.2
Oats (dry)	389	2	16.9
Penne (cooked)	158	1	5.8
Pinto Beans (cooked)	143	1	9
Pita Bread	275	536	9.8
Quinoa (cooked)	120	7	4.4
Rye Bread	259	603	8.5
Sourdough Bread	289	513	11
Spaghetti (cooked)	158	1	5.8
Split Peas (cooked)	118	2	8.3
White Bread	265	491	9
White Rice (cooked)	130	1	2.7
Whole Wheat Bread	252	400	12.5

Ingredient	Calories (oz)	Sodium (g)	Protein (g)
2% Milk	50	43	3.3
Almond Milk	15	73	0.4
Brie Cheese	334	629	21
Butter	717	11	0.8
Cheddar Cheese	403	621	25
Cottage Cheese	98	364	11
Cream Cheese	342	321	6
Feta Cheese	264	1116	14
Greek Yogurt	59	36	10
Greek Yogurt (Plain)	59	36	10
Heavy Cream	340	27	2.8
Kroger Carbmaster yogurt	35	35	5.3
Mozzarella Cheese	300	627	22
Oat Milk	48	41	1.2
Parmesan Cheese	431	1529	38
Regular Yogurt (Plain)	61	46	3.5
Ricotta Cheese	174	84	11
Skim Milk	34	42	3.4
Sour Cream	198	31	2.4
Soy Milk	33	39	2.9
Swiss Cheese	380	192	27
Whole Milk	61	43	3.2

Ingredient	Calories (oz)	Sodium (g)	Protein (g)
Chimichurri	50	80	0.2
Dressing, Blue Cheese	73	164	0.3
Dressing, Ranch	73	135	0.2
Gochujang	30	350	1
Honey	64	1	0.1
Honey, Raw	64	1	0.1
Ketchup	15	160	0.2
Mayo, Avocado	45	90	0
Mayo, Light	35	120	0
Mayo, Olive Oil	50	90	0
Mayo, Sriracha	50	100	0
Mayonnaise	94	88	0.1
Mustard, Dijon	15	360	0
Mustard, Yellow	9	165	0.6
Oil, Olive	119	0	0
Pesto	80	150	1
Pickles, Dill	3	100	0
Relish, Sweet	20	122	0.1
Salsa	5	60	0
Sauce, BBQ	29	175	0.2
Sauce, Hoisin	35	258	0.3
Sauce, Hot	0	35	0
Sauce, Peanut	45	120	1.5
Sauce, Soy	9	879	1.3
Sauce, Tartar	31	105	0.1
Sauce, Teriyaki	15	690	0.9
Sauce, Worcestershire	15	165	0
Sriracha	15	150	0.3
Syrup, Maple	52	2	0
Syrup, Sugar Free	5	35	0
Tahini	89	17	2.6
Tzatziki	15	45	0.5
Vinegar, Apple Cider	3	0	0
Vinegar, Balsamic	14	4	0.1
Vinegar, Red Wine	3	0	0
Vinegar, Rice	3	0	0
Vinegar, Sherry	3	0	0
Vinegar, White Distilled	3	0	0
Vinegar, White Wine	3	0	0