Your complete food reference — every food with full nutrition facts and practical info
Categories
High-protein foods for building and maintaining muscle.
| Food | Calories/100g | Protein | Fat | Status |
|---|
| Chicken Breast | 165 | 31g | 3.6g | ✅ |
| Turkey Breast | 157 | 30g | 3.2g | 📋 |
| Beef (lean) | 250 | 26g | 15g | 📋 |
| Salmon | 208 | 20g | 13g | 📋 |
| Eggs | 155 | 13g | 11g | 📋 |
| Greek Yogurt | 97 | 10g | 5g | 📋 |
| Cottage Cheese | 98 | 11g | 4g | 📋 |
Carbohydrates
Grains, starches, and legumes for energy.
| Food | Calories/100g | Carbs | Fiber | Status |
|---|
| Brown Rice | 123 | 26g | 2g | 📋 |
| Sweet Potato | 86 | 20g | 3g | 📋 |
| Oats | 389 | 66g | 11g | 📋 |
| Quinoa | 120 | 21g | 3g | 📋 |
| Black Beans | 132 | 24g | 8g | 📋 |
| Lentils | 116 | 20g | 8g | 📋 |
Fats
Healthy fats for hormones and absorption.
| Food | Calories/100g | Fat | Saturated | Status |
|---|
| Olive Oil | 884 | 100g | 14g | 📋 |
| Avocado | 160 | 15g | 2g | 📋 |
| Almonds | 579 | 50g | 4g | 📋 |
| Salmon | 208 | 13g | 2g | 📋 |
| Eggs | 155 | 11g | 3g | 📋 |
Vegetables
Nutrient-dense, low-calorie vegetables.
| Food | Calories/100g | Fiber | Key Nutrients | Status |
|---|
| Broccoli | 34 | 2.6g | Vitamin C, K | 📋 |
| Spinach | 23 | 2.2g | Iron, Vitamin A | 📋 |
| Bell Peppers | 31 | 2.1g | Vitamin C | 📋 |
| Asparagus | 20 | 2.1g | Folate, K | 📋 |
| Kale | 49 | 3.6g | Vitamin K, A, C | 📋 |
Fruits
Natural sugars with vitamins and fiber.
| Food | Calories/100g | Sugar | Fiber | Status |
|---|
| Blueberries | 57 | 10g | 2.4g | 📋 |
| Banana | 89 | 12g | 2.6g | 📋 |
| Apple | 52 | 10g | 2.4g | 📋 |
| Strawberries | 32 | 5g | 2g | 📋 |
How Foods Are Documented
Every food in this database includes:
| Section | What's Covered |
|---|
| Quick Reference | Category, serving size, primary benefit |
| Nutrition Facts | Full macro and micronutrient breakdown |
| Protein Quality | Bioavailability, amino acid profile (for proteins) |
| Properties | Satiety, thermic effect, calorie density |
| Practical Info | Cost, storage, convenience factors |
| Preparation | Cooking methods, tips, step-by-step |
| Pairings | What to eat it with (carbs, fats, vegetables) |
| Substitutes | Similar options if you can't eat this |
| Recipes | Links to recipes using this food |
| Goal Relevance | Which goals this food supports |
Quick Comparisons
Highest Protein (per 100g cooked)
| Food | Protein | Calories |
|---|
| Chicken Breast | 31g | 165 |
| Turkey Breast | 30g | 157 |
| Tuna | 29g | 132 |
| Lean Beef | 26g | 250 |
| Salmon | 20g | 208 |
Best for Fat Loss (high protein, low calorie)
| Food | Protein | Calories | Satiety |
|---|
| Chicken Breast | 31g | 165 | ⭐⭐⭐⭐⭐ |
| Greek Yogurt | 10g | 97 | ⭐⭐⭐⭐ |
| Cottage Cheese | 11g | 98 | ⭐⭐⭐⭐⭐ |
| Egg Whites | 11g | 52 | ⭐⭐⭐ |
Best for Muscle Building (protein + overall nutrition)
| Food | Protein | Key Benefits |
|---|
| Chicken Breast | 31g | Lean, versatile |
| Eggs | 13g | Complete nutrition |
| Salmon | 20g | Protein + omega-3s |
| Beef | 26g | Creatine, iron, zinc |
Content Status
| Category | Status | Items |
|---|
| Proteins | 🚧 Building | 1/10 |
| Carbohydrates | 📋 Planned | 0/10 |
| Fats | 📋 Planned | 0/8 |
| Vegetables | 📋 Planned | 0/15 |
| Fruits | 📋 Planned | 0/10 |
For recipes using these foods, see Apply → Recipe Library.