Understand foods before they become a recipe.
Browse source-aware ingredient pages with USDA matches, full nutrient tables, common portions, and useful context.
Almonds
A nut that contributes mostly unsaturated fat, protein, fiber, vitamin E-related nutrients and minerals.
Unsaturated fat · Protein
Apple
Whole fruit contributing carbohydrate, water and fiber, especially when eaten with the skin.
Fiber · Fruit
Avocado
A fruit rich in mostly unsaturated fat, fiber and potassium.
Unsaturated fat · Fiber
Banana
A fruit contributing carbohydrate, potassium and vitamin B6-related nutrients.
Potassium · Carbohydrate
Black beans
A legume contributing carbohydrate, fiber, plant protein, iron and potassium.
Fiber · Plant protein
Blueberries
A fruit with fiber, vitamin C and naturally occurring plant compounds.
Fiber · Vitamin C
Broccoli
A cruciferous vegetable contributing fiber, vitamin C, potassium and other micronutrients.
Fiber · Vitamin C
Brown rice
A cooked whole grain contributing carbohydrate, some fiber and several minerals.
Whole grain · Carbohydrate
Cheddar cheese
A dairy food contributing protein, calcium, fat and sodium in a compact portion.
Calcium · Protein
Chicken breast
A lean poultry option that contributes substantial protein with values varying by preparation and skin.
Protein · Poultry
Chickpeas
A legume contributing carbohydrate, plant protein, fiber, iron and folate-related nutrients.
Fiber · Plant protein
Cottage cheese
A fresh dairy food with substantial protein and calcium; sodium can vary considerably by product.
Protein · Calcium
Egg
A compact source of protein, fat and micronutrients such as choline-related compounds.
Protein · Fat
Greek yogurt
A strained cultured dairy food that can contribute protein and calcium; fat and sugar vary by product.
Protein · Calcium
Lentils
A legume that contributes plant protein, fiber, iron and carbohydrate.
Fiber · Plant protein
Milk
A dairy food that can contribute protein, calcium and vitamin D depending on product and fortification.
Calcium · Protein
Mint
A fresh herb typically used in small amounts, contributing flavor with modest amounts of micronutrients.
Fresh herb · Vitamin A
Oats
A whole grain that contributes carbohydrate, beta-glucan fiber and several minerals.
Fiber · Whole grain
Olive oil
A concentrated source of fat, predominantly unsaturated fat, with high energy density per tablespoon.
Unsaturated fat · Cooking fat
Orange
Whole citrus fruit contributing vitamin C, carbohydrate, water and fiber.
Vitamin C · Fiber
Peanut butter
A spread contributing fat, protein and minerals; added sugar and sodium depend on the product.
Protein · Unsaturated fat
Potato
A starchy vegetable contributing carbohydrate, potassium and fiber depending on preparation and whether skin is eaten.
Potassium · Carbohydrate
Quinoa
A cooked seed commonly used like a grain, contributing carbohydrate, protein, fiber and minerals.
Protein · Fiber
Salmon
A fish that contributes protein, fat and several micronutrients; values vary by species and preparation.
Protein · Omega-3
Spinach
A leafy vegetable with low energy density and a range of micronutrients; values change with cooking and portion size.
Leafy green · Iron
Strawberries
A berry with water, carbohydrate, fiber and vitamin C-related nutrients.
Vitamin C · Fiber
Sweet potato
A starchy root vegetable contributing carbohydrate, fiber, potassium and carotenoid-related nutrients.
Fiber · Carbohydrate
Tofu
A soy food that can contribute plant protein, fat and calcium depending on how it is prepared.
Plant protein · Calcium
Tuna
A fish that contributes substantial protein with nutrient values varying by species and packing medium.
Protein · Fish
Walnuts
Unsaturated fat, plant ALA omega-3, protein and minerals in a compact portion.
Omega-3 · Magnesium
Whole-wheat bread
A grain food contributing carbohydrate, fiber, protein and sodium with substantial variation by product.
Whole grain · FiberTry another ingredient or nutrition term.
Search by food name or terms such as protein, fiber, calcium, whole grain, fruit, fish or plant protein.