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Food macros, from the USDA record
Calories and protein for the foods people actually look up, taken from USDA FoodData Central and cited by record ID. Serving weights are USDA's own. Nothing here is estimated, rounded up, or borrowed from another site.
The pages
Twenty-four foods, ordered by how much they get searched for.
Protein
| Food | Per 100 g | Protein | The page |
|---|---|---|---|
| Egg | 143 kcal | 12.6 g | Every size — a jumbo is 66% heavier than a small |
| Chicken breast | 120 raw | 22.5 g | Raw against cooked, and which to weigh |
| Turkey breast | 147 kcal | 30.1 g | Leaner than chicken, by a small real margin |
| Shrimp | 99 kcal | 24.0 g | The best protein-per-calorie ratio here |
| Canned tuna | 86 kcal | 19.4 g | In water, not oil — and drained is not the tin |
| Salmon | 208 raw | 20.4 g | Farmed against wild — a 66-calorie gap |
| Ground beef | 254 raw | 17.2 g | 80/20 against 93/7, and what draining removes |
| Greek yogurt | 59 kcal | 10.2 g | Nonfat against whole, and what straining does |
| Cottage cheese | 81 kcal | 10.5 g | Against Greek yogurt, matched fairly |
| Milk | 61 whole | 3.2 g | Whole against skim, and the coffee problem |
Carbs, where raw and cooked diverge
| Food | Per 100 g | Protein | The page |
|---|---|---|---|
| Oats | 379 dry | 13.2 g | Dry against cooked — a 5.3× difference |
| White rice | 365 dry | 7.1 g | Why a cooked cup weighs less than a raw one |
| Pasta | 371 dry | 13.0 g | The 2 oz serving nobody serves |
| Quinoa | 120 cooked | 4.4 g | Against rice, without the superfood language |
| Bread | 266 kcal | 8.9 g | Slice weight is the only variable that matters |
| Potato | 93 kcal | 2.5 g | Identical to sweet potato on calories |
| Sweet potato | 90 kcal | 2.0 g | By size, and what it actually beats potato on |
Fats, where small errors get expensive
| Food | Per 100 g | Protein | The page |
|---|---|---|---|
| Olive oil | 884 kcal | 0 g | 8.84 calories a gram, and the free pour |
| Peanut butter | 598 kcal | 22.2 g | Why a tablespoon is a matter of opinion |
| Almonds | 598 kcal | 21.0 g | USDA defines a serving as 22 kernels — count them |
| Avocado | 160 kcal | 2.0 g | The label serving is a third of the fruit |
Where precision stops paying
| Food | Per 100 g | Protein | The page |
|---|---|---|---|
| Banana | 89 kcal | 1.1 g | Five graded sizes, and what ripeness does not change |
| Apple | 52 kcal | 0.3 g | The least dense fruit here, and why variety hardly matters |
| Broccoli | 34 kcal | 2.8 g | The one food not worth weighing |
Two things worth knowing before you use any of it
Raw and cooked are different foods to a scale. Oats read 5.3× apart, rice 2.8×, chicken 1.4× in the other direction. Most logging errors that matter are this one error. Each page above says which stage its numbers describe.
Per 100 g is not a serving. It is the unit nutrition data is published in, and for eggs it happens to be two of them. Every page here gives real portion weights next to the per-100-g figure for exactly that reason.
Where these numbers come from
USDA FoodData Central, SR Legacy release 2018-04, downloaded 25 August 2026. SR Legacy is the reference dataset US nutrition labelling is built on. Every page cites the specific record IDs it used, so you can check any figure against the source rather than taking our word for it.
That is a deliberate contrast with how most food databases work. The large tracking apps are substantially crowd-sourced, which is why searching one for "chicken breast" returns hundreds of entries that disagree with each other and with the USDA record. Community entries are how a database gets big; citations are how it gets trustworthy.
That difference is the whole argument in the two comparisons on this site: MyFitnessPal and Cronometer against MyFitnessPal, where the database each one is built on decides what you actually get. On the training side the same question is which log keeps your history: the free workout log comparison covers who paywalls it later.
Working out your own targets
These pages tell you what is in the food. The calculators tell you how much of it you need: protein per day, calories and the macro split, and the plate math for the other end of the day.
Log it without doing this arithmetic
Scan the barcode or weigh it in grams and EatSleepRep does the conversion. The scanner is free forever, there are no ads, and every entry exports as CSV whenever you want it.