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581 foods across nine categories. Every calorie, gram and milligram on these cards was retrieved from USDA FoodData Central rather than typed here, and every card links to the record its numbers came from.
The micronutrients listed for a food are calculated, not hand-picked: a nutrient appears when 100 g supplies at least 10% of the FDA adult Daily Value, the same threshold the FDA uses for a “good source” claim on a label. That is why two foods here list none at all — the test is not being applied generously.
The standouts
Nutrient density is a plain idea measured precisely: how much nutrition arrives per calorie. The foods below clear the FDA good-source threshold — 10% of a Daily Value per 100 g — on more micronutrients than most, drawn from the same USDA data as the full database. The populations studied for exceptional longevity tend to eat this way, around whole and minimally processed foods; that link is observational, and it is set out under longevity nutrition. Each line here describes what a food supplies, not an outcome it produces.
Proteins · per 100 g
A complete protein with the fat-soluble vitamins and choline concentrated in the yolk — and, per a head-to-head trial in this section, a larger post-exercise muscle-protein-synthesis response than an equal protein dose of egg whites alone.
Good source of
Proteins · per 100 g
One of very few foods supplying both a complete protein and substantial long-chain omega-3 fatty acids in the same portion.
Good source of
Superfoods · per 100 g
Long-chain omega-3s, vitamin D and vitamin B12, plus calcium from the edible bones.
Good source of
Vegetables · per 100 g
One of the most micronutrient-dense foods per calorie in the entire database.
Good source of
Vegetables · per 100 g
Extremely high vitamin K and vitamin A precursors at almost no energy cost.
Good source of
Complex carbohydrates · per 100 g
Carbohydrate delivered with fibre and a very high vitamin A precursor content.
Good source of
Proteins · per 100 g
Protein and fibre in the same food — unusual, since most concentrated protein sources contain none. Figures are for boiled lentils.
Good source of
Fruits · per 100 g
Fibre and vitamin C with a low energy density, and a high polyphenol content.
Good source of
Healthy fats · per 100 g
Predominantly monounsaturated fat, with an unusually high fibre content for a fatty food.
Good source of
Healthy fats · per 100 g
Monounsaturated fat with vitamin E, magnesium and fibre.
Good source of
Fermented foods · per 100 g
Fermented soybeans, and by a wide margin the most concentrated dietary source of vitamin K2 commonly eaten.
Good source of
Vegetables · per 100 g
Very high vitamin C and vitamin K for its energy content, with fibre.
Good source of
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The database
581 foods
As sold
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D
Standard whole-milk composition — “A2” names a beta-casein variant, a protein difference the USDA record does not separately measure. The numbers here are whole milk’s.
Raw
Mollusks, abalone, mixed species, raw
A specialty mollusk — measured protein with a mineral-heavy micronutrient list where the record reports it.
Raw
Squash, winter, acorn, raw
Cooked
Beans, adzuki, mature seeds, cooked, boiled, without salt
The East Asian bean — legume protein and fibre with less of the flavour that divides people on beans. Measured boiled.
Cooked
Crustaceans, crab, alaska king, cooked, moist heat
Cooked
Fish, pollock, Alaska, cooked
Alaska pollock — the white-fish base behind many grocery fish products, measured here as the fish itself.
Canned
Fish, tuna, white, canned in water, drained solids
As sold
FLORIDA ALLIGATOR MEAT
Florida alligator meat — Branded label for alligator muscle (water only in ingredients).
As sold
Nuts, almond butter, plain, without salt added
Plain almond butter — nut protein carried with almond fat.
As sold
Oil, almond
Almond oil — SR Legacy pressed oil, high in monounsaturates.
Dry-roasted
Nuts, almonds, dry roasted, without salt added
Dry-roasted unsalted almonds — a separate pin from raw almonds when profiles differ.
Roasted
Nuts, almonds, oil roasted, without salt added
Oil-roasted unsalted almonds — composition differs from raw and dry-roasted forms.
As sold
Nuts, almonds
Monounsaturated fat with vitamin E, magnesium and fibre.
Cooked
Amaranth grain, cooked
A pseudocereal like quinoa — fuller protein than true cereals, with iron and magnesium. Figures are for cooked amaranth.
As sold
Cheese, pasteurized process, American, without added vitamin D
Pasteurized-process American cheese — melting dairy protein with measured composition.
Canned
Fish, anchovy, european, canned in oil, drained solids
Long-chain omega-3s at sardine-class density in the smallest, cheapest package the sea offers.
Canned
Fish, anchovy, european, canned in oil, drained solids
European anchovies canned in oil — umami-dense seafood protein, drained solids.
Cooked
Game meat, antelope, cooked, roasted
As sold
Vinegar, cider
Fermented cider reduced to vinegar — trace manganese and almost no energy. This record is the standard filtered product, not the unfiltered “with the mother” form some brands sell.
Raw
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
The skin carries much of the fibre and the polyphenols — which is why this record is the with-skin form.
As sold
Oil, apricot kernel
Apricot-kernel oil — SR Legacy specialty seed oil.
Raw
Apricots, raw
Vitamin A and vitamin C together, each just over 10% of the daily value — lighter than the concentrated potassium the dried form carries.
Cooked
Rice, white, medium-grain, enriched, cooked
As sold
MUSTAPHA'S MEDITERRANEAN, ORGANIC ARGAN OIL
Culinary argan oil — branded 100% argan oil Nutrition Facts representative.
Raw
Artichokes, (globe or french), raw
The highest-fibre vegetable on this shelf — over 5 g per 100 g, much of it inulin, the fibre gut bacteria ferment.
Raw
Arugula, raw
Peppery leaves at 25 kcal — vitamin K and folate, with the glucosinolates of its cruciferous family.
Raw
Asparagus, raw
Folate and vitamin K at 20 kcal per 100 g.
Cooked
Fish, cod, Atlantic, cooked, dry heat
The leanest fish in this database — high protein at very low energy density.
Cooked
Fish, herring, Atlantic, cooked, dry heat
Among the richest common sources of long-chain omega-3s and vitamin D — the forage fish the Nordic pattern is built on.
Raw
Fish, mackerel, Atlantic, raw
One of the densest sources of long-chain omega-3 fatty acids and vitamin D.
Raw
Avocados, raw, all commercial varieties
Predominantly monounsaturated fat, with an unusually high fibre content for a fatty food.
As sold
Oil, avocado
Predominantly monounsaturated with a high smoke point — a neutral high-heat plant oil counterpart to salad-or-cooking olive oil.
As sold
AVOCADO OIL MAYO
Avocado-oil mayonnaise — branded mayo with avocado oil as the first ingredient; fatty acids only when labelled.
Raw
Avocados, raw, California
California (Hass-class) avocado — measured separately from Florida fruit; monounsaturated fat with fibre.
Raw
Avocados, raw, Florida
Florida avocado — a distinct USDA identity from California fruit, typically lower in fat per 100 g.
As sold
Oil, babassu
Babassu oil — SR Legacy tropical oil, predominantly saturated like coconut/palm-kernel class.
As sold
Animal fat, bacon grease
Bacon grease — SR Legacy animal fat from cooking bacon.
Cooked
Pork, cured, bacon, pre-sliced, cooked, pan-fried
Cured, pre-sliced pork belly — flavour-dense protein whose record is the cooked strip.
Raw
Bananas, raw
A convenient source of carbohydrate and potassium, widely used around training.
Raw
Rice, white, long grain, unenriched, raw
Cooked
Game meat, bear, cooked, simmered
Simmered bear meat — specialty game protein with material fat aboard.
Cooked
Game meat, beaver, cooked, roasted
Roasted beaver — traditional North American game meat with high protein density.
As sold
BEE POLLEN
Vitamin C at 53% of the daily value with iron at 40% — granules typically taken by the spoonful, not the 100 g this card compares against.
As sold
Nuts, beechnuts, dried
Dried beechnuts — SR Legacy tree nut with measured ALA.
As sold
BEEF BONE BROTH, BEEF BONE
Modest collagen-derived protein per cup — a savoury vehicle and a base, not a protein source to build a day on. A branded record, so label-grade data.
Cooked
Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Braised beef brisket, lean only — complete beef protein from the flat-half cook form.
Cooked
Beef, variety meats and by-products, heart, cooked, simmered
The leanest of the organ meats here — beef’s protein at chicken-breast-level fat, with vitamin B12, riboflavin and selenium at multiples of most muscle cuts.
As sold
Snacks, beef jerky, chopped and formed
Chopped-and-formed beef jerky — highly concentrated dried meat protein.
Cooked
Beef, variety meats and by-products, kidneys, cooked, simmered
Vitamin B12 near twelve times the daily value per 100 g, with selenium and riboflavin at multiples of any muscle cut — the density beef liver is known for, in a different organ.
Cooked
Beef, variety meats and by-products, liver, cooked, braised
Gram for gram the most micronutrient-dense food in this database — vitamin A, B12, riboflavin, copper and folate at multiples of any muscle meat.
Cooked
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised
Cooked
Beef, rib, shortribs, separable lean only, choice, cooked, braised
Braised beef short ribs, lean only — rich short-rib protein after separable fat is excluded.
As sold
Fat, beef tallow
Rendered beef fat — roughly half saturated, most of the rest monounsaturated, stable at high heat. Listed for composition, like every cooking fat here.
Cooked
Beef, variety meats and by-products, tongue, cooked, simmered
Cooked
Beef, variety meats and by-products, tripe, cooked, simmered
Raw
Beet greens, raw
The leaves carry substantially more potassium, magnesium and calcium than the root, and are usually discarded.
Raw
Beets, raw
Potassium and dietary nitrate, the latter studied in the exercise performance literature.
Cooked
Game meat, bison, separable lean only, cooked, roasted
Game-lean red meat — less fat than comparable beef cuts, with the same haem iron, zinc and B12.
Cooked
Beans, black, mature seeds, cooked, boiled, without salt
Exceptionally high fibre alongside plant protein. Figures are for boiled beans.
Raw
Currants, european black, raw
Vitamin C at 201% of the daily value — the second-highest of any fruit in this database, behind only guava. This record does not report fibre or total sugars.
Raw
Rice, black, unenriched, raw
Whole-grain rice with its bran intact — manganese near 170% of the daily value, well above white or brown rice’s density at the same 100 g.
Cooked
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt
Raw
Blackberries, raw
Berry-class fibre and vitamin C with polyphenol pigments — half the sugars of most whole fruit.
As sold
Cheese, blue
B12 and calcium at a density similar to the other aged cheeses here, from the mould-ripened family.
Cooked
Crustaceans, crab, blue, cooked, moist heat
Blue crab, moist-heat cooked — Atlantic blue-crab protein on the SR Legacy pin.
Cooked
Mollusks, mussel, blue, cooked, moist heat
Vitamin B12 at several times the daily value per 100 g, with iron, selenium and some long-chain omega-3 — at very low energy.
As sold
Salad dressing, blue or roquefort cheese dressing, commercial, regular
Blue or Roquefort cheese dressing, commercial regular — SR Legacy.
Raw
Blueberries, raw
Fibre and vitamin C with a low energy density, and a high polyphenol content.
Cooked
Fish, tuna, fresh, bluefin, cooked, dry heat
Cooked
Fish, bluefish, cooked, dry heat
Raw
Cabbage, chinese (pak-choi), raw
A cruciferous leaf with calcium at unusual density for a vegetable — and only 13 kcal.
Raw
Caribou, bone marrow, raw (Alaska Native)
Predominantly fat with some protein. The only marrow in the USDA corpus is caribou marrow, measured in Alaska — pinned here as the closest measured record, and the description says so.
As sold
Nuts, brazilnuts, dried, unblanched
Selenium an order of magnitude above any other food here: a single nut can exceed the daily value, which is why the sensible portion is counted in nuts rather than grams.
Raw
Breadfruit, raw
As sold
Cheese, brie
Raw
Broccoli, raw
Very high vitamin C and vitamin K for its energy content, with fibre.
Cooked
Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)
The whole-grain form, retaining the bran and germ that milling removes. Figures are for cooked rice.
Raw
Brussels sprouts, raw
High fibre and vitamin C, and higher in protein than most vegetables.
As sold
Buckwheat
A gluten-free pseudocereal with a fuller amino acid profile than most grains.
Cooked
Buckwheat groats, roasted, cooked
As sold
Milk, indian buffalo, fluid
Cooked
Bulgur, cooked
Manganese at 133% of the daily value with 12.5 g fibre per 100 g dry — cracked wheat that keeps the bran intact.
As sold
Butter, without salt
Listed for composition: almost entirely fat, two-thirds of it saturated, with vitamin A. Here so the numbers are visible, not as a health claim.
As sold
Milk, buttermilk, fluid, cultured, lowfat
Sodium and potassium together with calcium — a cultured milk with less fat than whole milk at a comparable electrolyte profile.
Raw
Squash, winter, butternut, raw
Potassium and magnesium with vitamin A precursors, at low energy density.
As sold
Nuts, butternuts, dried
Butternuts (white walnuts), dried — SR Legacy tree nut with measured ALA.
Raw
Cabbage, raw
Very low energy density with fibre and vitamin C — and the base of most kimchi.
As sold
ORGANIC CACAO NIBS
Crushed roasted cacao bean — the polyphenol source dark chocolate is valued for, with fibre, iron and none of the sugar. A branded record, so label-grade data.
As sold
Salad dressing, caesar dressing, regular
Caesar dressing, regular — SR Legacy creamy dressing with measured ALA/EPA/DHA where reported.
As sold
Cheese, camembert
Cooked
Canadian bacon, cooked, pan-fried
Pan-fried Canadian bacon — leaner cured pork loin than strip bacon.
Canned
Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)
Light tuna canned in water — pantry seafood protein drained of packing liquid.
Canned
Crustaceans, shrimp, mixed species, canned
Canned shrimp — shelf-stable crustacean protein.
Cooked
Beans, white, mature seeds, cooked, boiled, without salt
As sold
Oil, canola
Canola oil — predominantly unsaturated cooking oil; refinement state follows the USDA description.
As sold
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
High-oleic canola — a separate USDA identity from standard canola, with a higher monounsaturated share.
Cooked
Game meat, caribou, cooked, roasted
Cooked
Fish, carp, cooked, dry heat
Raw
Carrots, raw
The reference vitamin A precursor food — beta-carotene at multiples of the daily value per 100 g.
As sold
Nuts, cashew butter, plain, without salt added
Unsalted cashew butter — ground cashew fat, distinct from whole cashews.
Raw
Nuts, cashew nuts, raw
Lower in fat and higher in carbohydrate than most nuts, with copper, magnesium and zinc.
Cooked
Cassava, cooked
The tropical staple starch — dense energy with little else aboard. Figures are for cooked cassava (FNDDS).
As sold
CASTELVETRANO OLIVES
Castelvetrano olives — branded green olive class, distinct from canned ripe or pickled green olives.
Cooked
Fish, catfish, channel, wild, cooked, dry heat
A farmed and wild white fish staple with measurable protein density.
Raw
Cauliflower, raw
Cruciferous volume at 25 kcal per 100 g, with vitamin C and vitamin K.
As sold
Fish, caviar, black and red, granular
Raw
Celery, raw
Water, potassium and sodium in the same stalk — the whole-food electrolyte at 14 kcal.
As sold
Cheese, cheddar, sharp, sliced
Selenium and B12 both above 35% of the daily value, from a sharp, aged cheddar.
Raw
Nuts, chestnuts, european, raw, peeled
European chestnuts — starch-forward tree nuts with far less fat than almonds or walnuts; classified accurately as such.
As sold
RICH NUTTY FLAVOR CHIA OIL, RICH NUTTY
Chia oil — branded cold-pressed chia-seed oil. ALA is shown only when the Nutrition Facts record measures it.
As sold
Seeds, chia seeds, dried
Roughly a third fibre by weight, with a very high alpha-linolenic acid content. The composition is genuinely unusual, which is the only sense in which the category label means anything.
Cooked
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled
Close to pure protein by energy, with almost no fat or carbohydrate — which is why it anchors so many deficit-phase meals.
Cooked
Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted
As sold
RENDERED CHICKEN FAT
Rendered chicken fat — branded animal cooking fat; fatty-acid fractions only when labelled.
Cooked
Chicken, gizzard, all classes, cooked, simmered
Cooked
Chicken, heart, all classes, cooked, simmered
Cooked
Chicken, liver, all classes, cooked, simmered
Vitamin A, B12 and folate together at levels no muscle meat approaches — the poultry equivalent of beef liver, with iron and zinc alongside.
Cooked
Chicken, broilers or fryers, thigh, meat only, cooked, roasted
Dark meat: more iron and zinc than breast at a modest fat cost, and far more forgiving to cook.
Cooked
Chicken, broilers or fryers, wing, meat only, cooked, roasted
Cooked
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Fibre, plant protein and a slow-digesting starch. Figures are for boiled chickpeas.
Cooked
Fish, salmon, chinook, cooked, dry heat
As sold
ORGANIC CHLORELLA POWDER
Iron at 400% of the daily value — the highest of any food in this database — from an algae powder typically used by the gram, not the 100 g this card compares against.
As sold
Spices, cinnamon, ground
Fibre-dense as spices go, with manganese — and the same per-100 g caveat as everything used by the teaspoon.
Cooked
Mollusks, clam, mixed species, cooked, moist heat
The B12 champion of the entire database — with iron and selenium — around lean, complete protein at 86 kcal.
Raw
Cockles, raw (Alaska Native)
Alaska Native cockles — small bivalve protein with measured composition.
As sold
Oil, cocoa butter
Cocoa butter — SR Legacy confectionery fat, predominantly saturated.
Raw
Nuts, coconut cream, raw (liquid expressed from grated meat)
Raw coconut cream — thicker expressed coconut fat than coconut milk, still a whole-food liquid.
As sold
Nuts, coconut meat, dried (desiccated), not sweetened
Unsweetened dried coconut — concentrated coconut fat and fibre without added sugar on this record.
Raw
Nuts, coconut meat, raw
Fresh coconut meat — whole-food coconut fat with fibre, distinct from coconut milk, cream and oil.
Raw
Nuts, coconut milk, raw (liquid expressed from grated meat and water)
Coconut pressed into a liquid — over 90% of its energy from fat, most of it saturated, with manganese and copper alongside. Composition stated as measured, not judged.
As sold
Oil, coconut
The most saturated common cooking fat — around 83% — which is exactly what makes it stable at heat. The numbers do the talking, not the marketing.
As sold
Nuts, coconut water (liquid from coconuts)
Supplies potassium and some sodium at low energy density. It clears no 10% Daily Value threshold per 100 g, which the raw figures here show plainly.
As sold
Fish oil, cod liver
Long-chain omega-3s at the highest density in this database, carried with vitamin A and D at many multiples of the daily value per 100 g — a portion of this is a spoon, not a plate.
Cooked
Fish, salmon, coho, wild, cooked, dry heat
As sold
Cheese, colby
As sold
UNFLAVORED COLLAGEN PEPTIDES, UNFLAVORED
Hydrolysed collagen — glycine-rich and tryptophan-free, therefore an incomplete protein: the label’s ~90% protein is not comparable to whey’s. A branded record.
Raw
Collards, raw
The hardy Southern green — calcium and vitamin K at leaf density, sturdier in the pan than spinach.
Cooked
Mollusks, conch, baked or broiled
As sold
Oil, corn, industrial and retail, all purpose salad or cooking
Corn oil — polyunsaturated-leaning salad and cooking oil, pinned to the industrial/retail record.
Cooked
Beef, cured, corned beef, brisket, cooked
Cooked
Chicken, cornish game hens, meat only, cooked, roasted
As sold
Cornmeal, degermed, enriched, yellow
As sold
Cornmeal, whole-grain, yellow
Whole-grain maize milled coarse, bran and germ retained — polenta, grits and cornbread from the whole kernel rather than degerminated flour.
As sold
Cheese, cottage, lowfat, 2% milkfat
High protein at low energy density, predominantly slower-digesting casein.
As sold
Oil, cottonseed, salad or cooking
Cottonseed oil — SR Legacy salad/cooking oil.
Cooked
Couscous, cooked
Cooked
Cowpeas, catjang, mature seeds, cooked, boiled, without salt
The black-eyed pea — a West African staple carrying folate, and one of the few legumes that tolerates poor soil and drought.
Raw
Cranberries, raw
Tart rather than sweet — 4.3 g sugar per 100 g, well below most berries here, with vitamin C and manganese alongside.
Cooked
Crustaceans, crayfish, mixed species, wild, cooked, moist heat
As sold
Cheese, cream
Cooked
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt
Raw
Cucumber, with peel, raw
The most water of any food here — hydration with vitamin K, eaten rather than poured.
As sold
CULINARY ALGAE OIL
Culinary algae oil — branded high-oleic cooking oil. Not an algal DHA supplement; DHA is not invented from the product name.
Cooked
Mollusks, cuttlefish, mixed species, cooked, moist heat
As sold
Chocolate, dark, 60-69% cacao solids
Dark chocolate at 60–69% cacao solids — published separately from the 70–85% cacao record.
As sold
Chocolate, dark, 70-85% cacao solids
70–85% cacao: iron, magnesium, copper and manganese with one of the highest measured polyphenol contents of any food — alongside real sugar and saturated fat. The full composition is the point.
As sold
Dosa, plain
Folate at 33% of the daily value, the highest of the fermented grain foods here, from the same fermented rice-and-lentil batter as idli, pan-fried rather than steamed.
As sold
Dragon fruit
Vitamin C at 22% of the daily value; otherwise modest across the micronutrients this database tracks.
Raw
Apricots, dried, sulfured, uncooked
Potassium at 1,162 mg per 100 g — the highest of any food in this category — concentrated by drying, with vitamin A and copper alongside.
As sold
Egg, white, dried
Dried egg white — near-pure protein by weight once the water is removed; a powdered format, not a whole egg.
As sold
Fish, cod, Atlantic, dried and salted
Dried salted Atlantic cod — extreme protein concentration after drying and salting.
As sold
Egg, whole, dried
Dry
Cheese, cottage, dry curd
Dry-curd cottage cheese — the low-moisture US curd class nearest European quark, published under its USDA name rather than as quark.
Cooked
Duck, domesticated, meat only, cooked, roasted
Skinless duck — red-meat iron and B vitamins from a bird, with more fat than chicken and the flavour to justify it.
Cooked
Duck egg, cooked
Whole duck egg — larger and richer than a chicken egg on fat, with a complete amino profile where measured.
As sold
DUCK FAT, TRADITIONAL
The roasting fat of southwest France — about a third saturated, the rest mostly monounsaturated. A branded record, so label-grade data.
Raw
Duck, domesticated, liver, raw
Cooked
Duck, domesticated, meat and skin, cooked, roasted
Roasted duck with skin — richer than skinless duck meat, still a complete poultry protein.
Cooked
Crustaceans, crab, dungeness, cooked, moist heat
Raw
Mollusks, oyster, eastern, wild, raw
Zinc at several times the daily value per 100 g — no common food comes close — with B12, copper and selenium, at 51 kcal.
As sold
Cheese, edam
Edam — semi-hard Dutch cheese with a complete dairy protein profile.
As sold
Edamame, frozen, unprepared
Immature soybeans — protein and fibre together, at a low energy density.
Cooked
Fish, eel, mixed species, cooked, dry heat
Raw
Egg, yolk, raw, fresh
Where an egg’s fat, choline and fat-soluble vitamins concentrate — selenium and B12 both above the daily value here, at densities the white doesn’t carry.
Raw
Eggplant, raw
A mild nightshade that’s mostly water and fibre — modest on every micronutrient the FDA threshold tracks, at 25 kcal per 100 g.
Cooked
Egg, white, cooked, no added fat
Egg’s protein separated from its fat and cholesterol — the albumin fraction used in the muscle-protein-synthesis dose-response literature, though a head-to-head trial in this section found the whole egg produced a larger response at the same protein dose.
Cooked
Egg, whole, cooked, hard-boiled
A complete protein with the fat-soluble vitamins and choline concentrated in the yolk — and, per a head-to-head trial in this section, a larger post-exercise muscle-protein-synthesis response than an equal protein dose of egg whites alone.
Dry
Einkorn, grain, dry, raw
Manganese near twice the daily value with zinc at 48% — an ancient wheat relative genetically closer to wild wheat than any other grain here. Remains dry: USDA has no cooked einkorn pin.
Raw
Elderberries, raw
Fibre at 7 g per 100 g, among the highest of any fresh fruit in this database, with vitamin C and B6 alongside.
Cooked
Game meat, elk, cooked, roasted
The leanest of the large game meats — 23 g protein per 100 g with beef-class leucine at venison-class fat.
Cooked
Emu, ground, cooked, pan-broiled
Canned
Milk, canned, evaporated, with added vitamin D and without added vitamin A
Evaporated milk — concentrated cow’s milk protein and fat for cooking and coffee.
Cooked
Tofu, extra firm, prepared with nigari
A complete plant protein from soy, and one of the more concentrated plant sources in the database.
As sold
EXTRA VIRGIN OLIVE OIL
Extra-virgin olive oil — branded Nutrition Facts representative; fatty-acid fractions only when the label reports them.
As sold
Cottage cheese, farmer's
Farmer's cottage cheese — a drier, pressed cottage style with measured dairy protein.
Dry
Farro, pearled, dry, raw
An ancient wheat relative — fibre, manganese, zinc and copper from the intact grain. Remains dry: USDA has no cooked farro pin.
Cooked
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt
As sold
Pickles, cucumber, sour
11 kcal per 100 g with vitamin K at 39% of the daily value — the lacto-fermented “sour” pickle, not the vinegar-brined “dill” kind.
As sold
Fish, salmon, tipnuk, fermented (Alaska Native)
A traditional Alaska Native fermentation of salmon — protein and B vitamins in the same range as fresh salmon, by a different preparation than the smoked or raw fish elsewhere in this database.
As sold
Tofu, salted and fermented (fuyu)
Manganese and copper both above 40% of the daily value — a different fermentation of soy from tempeh or miso, salt-cured rather than left whole or ground to a paste.
As sold
Cheese, feta
Brined sheep/goat-style cheese — tangy dairy protein with a routine sodium consideration.
Raw
Figs, raw
The most concentrated sugar of any fresh fruit in this database, after dried dates — 16.3 g per 100 g — with fibre still intact.
Cooked
Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Tenderloin protein with a lean-trim fat content in sirloin’s neighbourhood.
As sold
OMEGA-3 NATURAL FISH OIL, LEMON, LEMON
A fish-oil capsule’s contents by label — this record doesn’t break out EPA and DHA the way a whole fish’s does, so the marine-fish cards above carry the measured long-chain omega-3 numbers.
As sold
Fish oil, herring
Herring fish oil — species-specific oil; not interchangeable with salmon, sardine or menhaden oil cards.
As sold
Fish oil, menhaden
Menhaden fish oil — species-specific industrial marine oil; distinct from food-fish oil pins.
As sold
Fish oil, salmon
Salmon fish oil — species-specific oil; EPA and DHA shown only when the USDA record measures them, never as total oil alone.
As sold
Fish oil, sardine
Sardine fish oil — species-specific oil with measured long-chain omega-3 fractions where the record reports them.
Cooked
Fish, roe, mixed species, cooked, dry heat
As sold
Fish sauce
Sodium at the highest density of any food in this database — 7,850 mg per 100 g — though a typical serving is a teaspoon or less. Magnesium and B vitamins ride along in a fermented fish condiment used by the spoonful.
Cooked
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
A lean, fast-cooking cut carrying the beef trio — haem iron, zinc, B12 — at flank’s lower fat cost.
As sold
Seeds, flaxseed
Very high in alpha-linolenic acid and fibre. Ground rather than whole is absorbed.
As sold
Oil, flaxseed, cold pressed
Cold-pressed flaxseed oil — concentrated plant ALA relative to whole flaxseed.
Cooked
Fish, pompano, florida, cooked, dry heat
Dry
Fonio, grain, dry, raw
As sold
Cheese, fontina
Fontina — Alpine-style melting cheese with dense dairy protein.
As sold
CRACKED FREEKEH
The highest protein of any whole grain in this database — 20 g per 100 g dry — from wheat harvested young and roasted.
As sold
Salad dressing, french dressing, commercial, regular
Commercial French dressing, regular — SR Legacy oil dressing with measured fatty acids.
Raw
Frog legs, raw
Frog legs — lean specialty meat protein with a mild flavour.
Raw
Egg, white, raw, frozen, pasteurized
Pasteurized frozen egg white — yolk-free liquid egg protein.
Raw
Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)
Pasteurized frozen whole egg — liquid egg in frozen form for foodservice and baking.
Raw
Garlic, raw
Concentrated organosulfur compounds with manganese and vitamin B6 — used in grams, so read the per-100 g figures accordingly.
Dry
Gelatins, dry powder, unsweetened
Nearly pure collagen protein — rich in glycine but missing tryptophan entirely, so it complements complete proteins rather than replacing them.
As sold
Butter oil, anhydrous
Butter with the water and milk solids removed — nearly pure butterfat, which is why it tolerates heat that browns butter.
Raw
Ginger root, raw
Listed for composition only. Culinary quantities are grams, so per-100 g figures overstate what any meal delivers — the caveat that applies to every spice.
As sold
Cheese, gjetost
Gjetost — caramelised whey cheese; sweeter and fattier than typical table cheeses.
Cooked
Rice, white, glutinous, unenriched, cooked
Cooked
Game meat, goat, cooked, roasted
The most widely eaten red meat on earth and the leanest of them here — 20.6 g protein at 109 kcal, less fat than any beef cut in this database.
As sold
Cheese, goat, soft type
Fat and protein arriving together, with a shorter-chain fatty acid profile than cow’s milk fat — a composition difference, stated as one.
As sold
Milk, goat, fluid, with added vitamin D
Closer to whole cow’s milk than reputation suggests — slightly more fat and calcium, with a different casein structure.
As sold
Goji berries, dried
Vitamin C at 54% of the daily value, unusual for a dried fruit, with iron alongside.
Cooked
Goose, domesticated, meat only, cooked, roasted
Roasted goose meat — richer than chicken or turkey on the fat axis, still a complete muscle protein.
Cooked
Goose egg, cooked
As sold
Fat, goose
Goose fat — SR Legacy rendered goose fat. Closest USDA pin for schmaltz-style poultry fat when labelled schmaltz products are herring, not fat.
Raw
Goose, liver, raw
As sold
Cheese, gouda
B12 at 64% of the daily value, the highest of the aged cheeses here, with calcium and zinc alongside.
Raw
Grapes, red or green (European type, such as Thompson seedless), raw
Sugar and water with copper and vitamin K alongside — among the lowest fibre of any fruit here at 0.9 g per 100 g.
As sold
Oil, grapeseed
Nearly 70% polyunsaturated fat — the most PUFA-heavy oil in this database — with vitamin E at 192% of the daily value. The same high PUFA share is why it scores lowest here on oxidation resistance.
As sold
Cream, fluid, heavy whipping
Heavy whipping cream — predominantly saturated milkfat with vitamin A. “Grass-fed” is a farming label the USDA record does not measure; the composition shown is cream’s.
Cooked
Beans, great northern, mature seeds, cooked, boiled, without salt
As sold
Yogurt, Greek, plain, lowfat
Strained, so protein is concentrated relative to unstrained yoghurt, and it is a live-culture food.
Raw
Beans, snap, green, raw
Fibre and vitamin C at 31 kcal — the everyday green that survives every cooking method.
Cooked
Peas, green, cooked, boiled, drained, without salt
A vegetable that eats like a legume — about 5 g each of protein and fibre per 100 g.
Raw
Turtle, green, raw
Green turtle meat — specialty lean protein; availability is tightly regulated.
Cooked
Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled
The workhorse: 90/10 mince with beef’s iron, zinc and B12 in the most flexible form it comes in.
Cooked
Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled
95% lean ground beef patty, broiled — the lean end of the grocery mince range.
Cooked
Chicken, ground, crumbles, cooked, pan-browned
Pan-browned ground chicken — everyday poultry protein in mince form.
As sold
COLD-MILLED ORGANIC GROUND FLAX SEEDS
Cold-milled ground flaxseed — branded ground form. ALA is shown only when measured; the whole-flaxseed SR pin remains the ALA reference.
Cooked
Lamb, ground, cooked, broiled
Broiled ground lamb — lamb protein in the mince format grocery cookery uses.
Cooked
Pork, fresh, ground, cooked
Cooked ground pork — protein with a higher fat line than lean beef mince at a comparable cook state.
Cooked
Pork, ground, 96% lean / 4% fat, cooked, pan-broiled
96% lean ground pork, pan-broiled — the lean end of ground pork.
Cooked
Turkey, Ground, cooked
Cooked ground turkey — meal-prep protein denser than many whole-muscle servings once formed into a mince.
Cooked
Veal, ground, cooked, pan-fried
Pan-fried ground veal — young bovine mince with measured protein.
Cooked
Fish, grouper, mixed species, cooked, dry heat
A thick white fish — cook-measured protein with low carbohydrate.
As sold
Cheese, gruyere
As sold
Guacamole, NFS
Guacamole, NFS — FNDDS prepared avocado dip with measured fatty acids; sodium may differ from plain avocado.
Raw
Guavas, common, raw
Vitamin C at 254% of the daily value — the highest of any fruit in this database, well above the citrus here.
Raw
Guinea hen, meat only, raw
Cooked
Fish, haddock, cooked, dry heat
Lean Atlantic white fish — dense protein with almost no carbohydrate.
As sold
Cream, fluid, half and half
Fluid half-and-half — light cream dairy with a thin protein line.
Cooked
Fish, halibut, Atlantic and Pacific, cooked, dry heat
A lean white fish with selenium, niacin and magnesium — lighter in omega-3 than the oily fish, and leaner for it.
As sold
HALLOUMI CHEESE
Halloumi — Branded Cyprus sheep-milk grilling cheese (Shepherds of Cyprus Nutrition Facts representative).
Roasted
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted
As sold
HAZELNUT BUTTER
Hazelnut butter — branded 100% organic raw hazelnuts.
As sold
Oil, hazelnut
Vitamin E at 315% of the daily value — the highest of any oil in this database — with a monounsaturated fat share (78%) rivalling olive oil’s.
As sold
Nuts, hazelnuts or filberts
Monounsaturated-dominant with vitamin E, manganese and copper — compositionally the closest nut to extra-virgin olive oil.
As sold
ORGANIC HEMP PROTEIN POWDER
Organic hemp protein powder — Branded Supplement Facts representative (NOW) for hemp-seed protein flour.
As sold
Seeds, hemp seed, hulled
Over 30% protein by weight — rare for a seed — with the plant omega-3 ALA and a very high magnesium content.
As sold
HEMP OIL
Hemp-seed oil — branded cold-pressed oil; not interchangeable with hulled hemp seeds.
As sold
Nuts, hickorynuts, dried
Hickorynuts, dried — SR Legacy tree nut.
Canned
Hominy, canned, white
As sold
Honey
82% sugars — the point is speed, not nutrient density. Functional fuel for the last minutes before work, not an upgrade over other sweeteners.
Cooked
Game meat, horse, cooked, roasted
Roasted horse meat — lean game-class red meat where available.
As sold
Barley, hulled
As sold
PLAIN TRADITIONAL ICELANDIC SKYR, PLAIN
Strained like Greek yoghurt but from skimmed milk, so protein arrives with less fat per gram — a dairy protein food from the class the sarcopenia meta-analysis in this section examined.
As sold
Idli
A steamed, fermented rice-and-lentil cake — 5.8 g fibre per 100 g from the lentil half of the batter.
As sold
Injera, Ethiopian bread
A fermented teff flatbread — modest on the micronutrients this database tracks, with copper and thiamin the most notable.
As sold
Salad dressing, italian dressing, commercial, regular
Commercial Italian dressing, regular — SR Legacy oil-and-vinegar style dressing.
Raw
Jackfruit, raw
Among the higher-carbohydrate fruits here — 23.3 g per 100 g — with potassium, vitamin B6 and vitamin C alongside.
Raw
Jerusalem-artichokes, raw
Raw
Yambean (jicama), raw
A crunchy raw root that is more than half fibre by carbohydrate — it eats closer to an apple than to a potato.
Raw
Squash, winter, hubbard, raw
As sold
PITTED KALAMATA OLIVES, KALAMATA
Pitted Kalamata olives — branded olive class with brine/sodium as labelled.
Raw
Kale, raw
Extremely high vitamin K and vitamin A precursors at almost no energy cost.
Cooked
Wheat, khorasan, cooked
Khorasan wheat — an ancient durum relative with more protein and selenium than modern bread wheat. Figures are for cooked kamut.
As sold
Kefir, lowfat, plain, LIFEWAY
A cultured milk drink carrying a broader range of microbial strains than most yoghurt.
Raw
Seaweed, kelp, raw
The mineral kelp forest — calcium, magnesium and vitamin K per the record; its famous iodine density is real but unmeasured by USDA.
Cooked
Beans, kidney, red, mature seeds, cooked, boiled, without salt
The chilli bean — fibre with plant protein and iron, measured boiled.
As sold
Cabbage, kimchi
A live-culture fermented vegetable. Fermented foods increased microbiota diversity in the randomised trial cited here.
Raw
Kiwifruit, green, raw
More vitamin C per gram than citrus, with vitamin K and fibre.
As sold
KOMBUCHA, ORIGINAL
A live-culture fermented tea — 10 kcal per 100 g, in the same fermented-food class the diet-diversity trial cited here examined.
As sold
Tofu, dried-frozen (koyadofu)
Dried-frozen tofu (koyadofu) — tofu with water removed, so protein concentrates sharply.
As sold
PLAIN LABNEH MEDITERRANEAN STYLE DIP, PLAIN
Plain labneh — Branded Mediterranean strained-yoghurt cheese (cultured milk + salt).
As sold
Milk, lactose free, whole
Lactose-free whole milk — cow’s-milk protein after lactase treatment of the lactose.
Cooked
Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Cooked
Lamb, variety meats and by-products, liver, cooked, braised
Cooked
Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Zinc, B12 and niacin at densities comparable to beef, from the loin’s leaner trim.
Cooked
Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised
Cooked lamb shoulder — braising cut with more connective tissue than loin.
As sold
WILD CAUGHT LANGOSTINO LOBSTER TAILS
Langostino lobster tails — Branded squat-lobster meat (Pleuroncodes/Cervimunida), not Homarus lobster.
Raw
Leeks, (bulb and lower leaf-portion), raw
Vitamin K, manganese and folate together — the allium with the most rounded micronutrient panel here.
Raw
Lemons, raw, without peel
Vitamin C at 59% of the daily value in one of the lowest-sugar fruits in this database — 2.5 g per 100 g.
Cooked
Lentils, mature seeds, cooked, boiled, without salt
Protein and fibre in the same food — unusual, since most concentrated protein sources contain none. Figures are for boiled lentils.
As sold
Cream, fluid, light whipping
Light whipping cream — SR Legacy dairy cream, distinct from heavy cream.
Cooked
Lima beans, large, mature seeds, cooked, boiled, without salt
Among the highest-fibre legumes in this database, measured boiled — fibre with plant protein alongside it.
As sold
Cheese, limburger
Raw
Limes, raw
The lowest sugar of any fruit here — 1.7 g per 100 g — with vitamin C at 32% of the daily value.
Cooked
Fish, ling, cooked, dry heat
Cooked ling — firm white-fish protein from the cod family.
As sold
Mushroom, lion's mane
A distinct mushroom species from the shiitake and portobello above — riboflavin and copper both above 20% of the daily value, at 43 kcal per 100 g.
Cooked
Crustaceans, lobster, northern, cooked, moist heat
Copper at one and a half times the daily value alongside selenium, zinc and B12 — dense in trace minerals rather than iron, unlike red meat.
Raw
Lotus root, raw
Cooked
Lupins, mature seeds, cooked, boiled, without salt
Raw
WILDERNESS POETS, MACADAMIA BUTTER, RAW
Macadamia butter — branded raw organic macadamia paste.
Raw
Nuts, macadamia nuts, raw
The highest monounsaturated share of any nut here — and, after the oils, the most energy-dense food in the database.
Cooked
Fish, mahimahi, cooked, dry heat
A firm tropical fish with a complete protein profile and modest fat.
Raw
Mushrooms, maitake, raw
The “hen of the woods” — beta-glucan fibre and one of the few foods carrying vitamin D when UV-exposed, which this raw record does not assume.
Raw
Mangos, raw
Fast tropical carbohydrate with vitamin C and carotenoids riding along with its sugars.
As sold
Syrups, maple
Two-thirds sugars with measurable manganese and riboflavin — a real food, and still a sugar. The numbers keep the perspective.
As sold
IL VILLAGGIO, MASCARPONE CHEESE
Mascarpone — Branded Italian cream cheese (Il Villaggio). High-fat, low protein density among cheeses.
As sold
MATCHA GREEN TEA POWDER, MATCHA GREEN TEA
A concentrated green tea powder — iron, potassium and calcium all above 20% of the daily value at this density, though typical servings are a gram or two, not 100 g.
As sold
Mayonnaise, reduced fat, with olive oil
Mayonnaise, reduced-fat, with olive oil — FNDDS class pin. Named carefully: olive oil is part of the dressing class, not a claim of 100% olive-oil mayo.
As sold
Salad dressing, mayonnaise, regular
Regular mayonnaise — an emulsified oil dressing; sodium and fatty-acid profile as measured.
As sold
ORGANIC MEDIUM CHAIN TRIGLYCERIDES OIL
Coconut’s medium-chain fat isolated from the rest of the food — close to 87% saturated by label, refined down to the fraction absorbed and used for energy fastest. A branded record, so label-grade data.
As sold
Meat extender
Meat extender — textured plant protein concentrate used to stretch minced meat.
As sold
Bacon bits, meatless
Meatless bacon bits — soy-class crunchy topping with concentrated plant protein.
As sold
Meatballs, meatless
Meatless meatballs — plant-based alternative with measured protein on the SR record.
As sold
Dates, medjool
Two-thirds sugars with fibre and potassium — the whole-food option where dense, fast carbohydrate is the actual job. Listed dried.
As sold
CASEIN PROTEIN 24 G MICELLAR CASEIN POWDER, UNFLAVORED, UNFLAVORED
Whey’s slow sibling — micellar casein clots in the stomach and releases amino acids over hours, which is why it owns the pre-sleep slot. A branded record.
Cooked
Fish, milkfish, cooked, dry heat
Cooked milkfish — tropical aquaculture fish with measured protein.
Cooked
Millet, cooked
A quick-cooking gluten-free grain with magnesium and manganese. Figures are for cooked millet.
As sold
Miso
Fermented soybean paste, a live-culture food. High in sodium by nature of the method.
Cooked
Fish, monkfish, cooked, dry heat
As sold
Cheese, monterey
Cooked
Game meat, moose, cooked, roasted
Roasted moose — lean game red meat with dense protein per calorie.
As sold
MORINGA POWDER
Calcium at more than twice the daily value per 100 g, from a leaf powder typically used by the gram rather than the 100 g this card compares against.
As sold
Cheese, mozzarella, part skim milk
Part-skim mozzarella — the lower-fat melting cheese relative to whole-milk mozzarella.
As sold
Cheese, mozzarella, whole milk
Whole-milk mozzarella — mild dairy protein used across everyday U.S. tables.
As sold
Cheese, muenster
Cooked
Mung beans, mature seeds, cooked, boiled, without salt
The sprouting bean — plant protein and fibre in the boiled mature seed, and the base of dal, bean sprouts and cellophane noodles alike.
Raw
Mustard greens, raw
Vitamin K at more than twice the daily value, with vitamin C close behind at 78% — both at 27 kcal per 100 g.
As sold
Oil, mustard
Mustard oil — SR Legacy cooking oil with measurable ALA among pressed oils.
As sold
Spices, mustard seed, ground
Ground mustard seed — SR Legacy spice-seed with measured ALA.
Cooked
Mutton, cooked, roasted (Navajo)
As sold
Natto
Fermented soybeans, and by a wide margin the most concentrated dietary source of vitamin K2 commonly eaten.
Cooked
Beans, navy, mature seeds, cooked, boiled, without salt
The small white bean behind baked beans — among the highest-fibre legumes here. Measured boiled.
Raw
Nectarines, raw
A fuzz-free peach relative with a similar sugar and fibre profile, modest on the micronutrients this database tracks.
As sold
Cheese, neufchatel
Cooked
Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
The steakhouse middle ground — leaner than ribeye, more marbled than fillet, with the loin’s zinc and B-vitamin density.
As sold
SWEET SUNNAH, WHOLE BLACK SEEDS NIGELLA SATIVA
Nigella sativa (black) seeds — branded whole-seed Nutrition Facts representative.
Dry
Milk, dry, nonfat, regular, without added vitamin A and vitamin D
Raw
Seaweed, laver, raw
A sea vegetable that eats like a leafy green — vitamins A and C with almost 6 g protein per 100 g, at 35 kcal.
Cooked
Fish, pike, northern, cooked, dry heat
As sold
LARGE FLAKE NUTRITIONAL YEAST
Large-flake nutritional yeast — Branded Nutrition Facts pin for fortified inactive yeast flakes (distinct from yeast-extract spread).
Cooked
Oat bran, cooked
The outer layer milled off the groat, where the soluble fibre concentrates — figures are for cooked bran (2.6 g fibre and 3.2 g protein per 100 g as eaten).
As sold
Oil, oat
Oat oil — SR Legacy specialty oil with measured ALA where reported.
Cooked
Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
A soluble fibre (beta-glucan) source with meaningful protein for a cereal. Figures are for cooked oats.
Cooked
Fish, ocean perch, Atlantic, cooked, dry heat
Cooked
Mollusks, octopus, common, cooked, moist heat
Vitamin B12, iron and selenium around lean protein at 82 kcal — one of the lowest energy densities of any protein on this shelf.
As sold
Oil, olive, salad or cooking
The principal fat of the Mediterranean pattern tested in the PREDIMED randomised trial.
Canned
Olives, pickled, canned or bottled, green
Green pickled olives — a separate record from ripe canned olives; sodium accompanies the brine.
Canned
Olives, ripe, canned (small-extra large)
The whole-food form of olive oil — monounsaturated fat with fibre and vitamin E at a fraction of the oil’s energy. Brined, so sodium rides along.
As sold
LARGE OMEGA-3 BROWN GRADE A EGGS
Omega-3 brown eggs — branded enriched eggs. EPA/DHA are shown only when the Nutrition Facts record measures them — never invented from the product name.
Raw
Onions, raw
The allium base of half the meals in this database — quercetin-rich, at 40 kcal per 100 g.
Raw
Oranges, raw, all commercial varieties
Vitamin C and folate, with the fibre that juicing removes.
Cooked
Fish, roughy, orange, cooked, dry heat
Cooked
Ostrich, inside leg, cooked
As sold
Beef, oxtails
Beef oxtail — collagen-rich slow-cook meat with measured protein on the Survey record.
Raw
Mushrooms, oyster, raw
B vitamins across the panel with beta-glucans, at 33 kcal — the fastest-cooking mushroom here.
Cooked
Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)
Cooked
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Cooked
Fish, rockfish, Pacific, mixed species, cooked, dry heat
As sold
Vegetable oil, palm kernel
Palm kernel oil — distinct from palm fruit oil, with a different saturated-fat profile.
As sold
Oil, palm
Palm oil — tropical fat with a substantial saturated share; listed for composition.
As sold
Cheese, paneer
Raw
Papayas, raw
Vitamin C above citrus levels, with carotenoids, at 43 kcal per 100 g.
Cooked
Rice, white, long-grain, parboiled, enriched, cooked
As sold
Cheese, parmesan, hard
Calcium at 91% of the daily value with B12 and selenium alongside — the most calcium-dense cheese in this database, aged rather than fresh.
Raw
Parsnips, raw
A root with around double the fibre of a potato at similar energy.
Raw
Passion-fruit, (granadilla), purple, raw
The highest fibre of any fruit in this database — 10.4 g per 100 g — alongside vitamin C at 33% of the daily value.
As sold
Beef, cured, pastrami
Cured pastrami — deli beef protein with a seasoned, smoked crust.
As sold
PEA PROTEIN 24 G PROTEIN POWDER, PURE UNFLAVORED, PURE UNFLAVORED
The highest iron content of any food in this database by Daily Value — plant iron, so absorption depends more on what it’s eaten alongside than beef’s haem iron does. One of the plant proteins this section’s animal-versus-plant protein research examines.
Raw
Peaches, yellow, raw
A moderate stone fruit — 8.4 g sugar per 100 g, with a modest fibre contribution typical of stone fruits.
As sold
Peanut butter, smooth style, without salt
Smooth unsalted peanut butter — ground peanut fat and protein without salt on this record.
As sold
Peanut butter with omega-3, creamy
Peanut butter with omega-3 — a separate USDA identity from standard peanut butter; ALA/EPA/DHA only when measured.
As sold
Peanut flour, defatted
As sold
Oil, peanut, salad or cooking
A near-even split of monounsaturated and polyunsaturated fat, with vitamin E at 105% of the daily value. Contains peanut proteins — not suitable where a peanut allergy applies.
Dry-roasted
Peanuts, all types, dry-roasted, without salt
Dry-roasted peanuts — legume protein with substantial fat; more energy-dense than a lean fish fillet.
Raw
Pears, raw
Quiet fibre — 3 g per 100 g, much of it in the skin — with the gentlest sweetness of the orchard fruits.
Cooked
Barley, pearled, cooked
One of the highest-fibre grains in the database. Figures are for cooked pearl barley.
As sold
PECAN BUTTER
Pecan butter — branded single-ingredient roasted pecans with sea salt.
As sold
Nuts, pecans
Predominantly monounsaturated fat with manganese, and among the higher polyphenol contents measured in nuts.
As sold
Pepperoni, beef and pork, sliced
Sliced beef-and-pork pepperoni — concentrated cured sausage protein.
Cooked
Fish, perch, mixed species, cooked, dry heat
As sold
PERILLA OIL
Perilla oil — branded specialty oil. Perilla seeds themselves have no FDC composition pin; this oil card does not invent seed numbers.
Cooked
Pheasant, cooked, total edible
Cooked
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt
Toor dal — the split pigeon pea that anchors daily eating across India and the Caribbean, measured boiled.
As sold
Nuts, pine nuts, dried
Predominantly polyunsaturated, with manganese, vitamin E and vitamin K — the fattiest seed in the pantry after macadamia.
Raw
Pineapple, raw, all varieties
Fast carbohydrate with manganese at unusual density — and bromelain, the enzyme it is known for.
Cooked
Beans, pink, mature seeds, cooked, boiled, without salt
Raw
Grapefruit, raw, pink and red, all areas
Roughly half an orange’s sugars with the vitamin C intact.
Cooked
Fish, salmon, pink, cooked, dry heat
Cooked
Beans, pinto, mature seeds, cooked, boiled, without salt
Fibre and folate at kidney-bean density, in the bean half the Americas cook with. Measured boiled.
As sold
PISTACHIO BUTTER
Pistachio butter — branded dry-roasted pistachio paste.
Roasted
ROASTED PISTACHIO OIL, ROASTED
Roasted pistachio oil — branded pressed oil, distinct from whole pistachio nuts.
Dry-roasted
Nuts, pistachio nuts, dry roasted, without salt added
Dry-roasted unsalted pistachios — distinct from raw pistachios.
Raw
Nuts, pistachio nuts, raw
Unusually high protein for a nut, with vitamin B6, potassium and fibre.
Cooked
Plantains, yellow, baked
A starchy cooking banana — potassium and vitamin A precursors with roughly a third more energy than a dessert banana.
Raw
Plums, raw
A moderate stone fruit similar to peaches in sugar and fibre, with a small vitamin C contribution peaches don’t carry.
Raw
Pomegranates, raw
Fibre-rich arils with potassium, vitamin K and an unusually high polyphenol content.
As sold
Snacks, popcorn, air-popped
A whole grain by definition — the entire kernel, bran and germ included, at 14.5 g fibre per 100 g. Air-popped, it is the highest-fibre snack in the database.
As sold
Spices, poppy seed
Poppy seeds — small-seed protein used as garnish and bakery ingredient.
As sold
Oil, poppyseed
Poppyseed oil — SR Legacy specialty pressed oil.
Cooked
Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled
As sold
Lard
Lard — rendered pork fat, nearly half monounsaturated, and the baking and frying fat of most of culinary history.
Cooked
Pork, fresh, variety meats and by-products, liver, cooked, braised
Cooked
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted
Roasted pork shoulder — richer trim than tenderloin, still a complete meat protein.
Cooked
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted
As lean as chicken breast, with thiamin (B1) at a density no other common meat approaches.
Raw
Mushrooms, portabella, raw
Selenium and copper both above 30% of the daily value, in the same mushroom eaten mature rather than at the button stage.
Cooked
Potatoes, baked, flesh and skin, without salt
With the skin on, a potato carries meaningful potassium and fibre — and it scores highly on measured satiety per calorie.
Cooked
Crustaceans, shrimp, cooked
Very high protein for its energy, with selenium and vitamin B12.
As sold
Formulated Bar, SOUTH BEACH protein bar
Formulated protein bar — South Beach SR Legacy class card for the protein-bar format (one unflavored class, not every SKU).
As sold
Cheese, provolone
Raw
Pumpkin, raw
As sold
Seeds, pumpkin and squash seed kernels, dried
Among the densest whole-food sources of magnesium and zinc in the database.
As sold
TOASTED PUMPKIN SEED OIL, TOASTED
Toasted pumpkin-seed oil — branded pressed oil, distinct from whole pumpkin seeds.
As sold
PURPLE SWEET POTATOES, PURPLE SWEET
Sweet potato’s composition in a cultivar pigmented by anthocyanins rather than the orange flesh’s carotenoids — the pigment class is stated, not measured, since this branded record doesn’t report a micronutrient panel.
Raw
Egg, quail, whole, fresh, raw
Whole quail egg — the miniature complete-egg package, measured per 100 g like every other card.
Cooked
Quail, cooked, total edible
A leucine content matching chicken breast, from a bird carrying more copper, selenium and B vitamins than the more common poultry cuts.
As sold
PLAIN EUROPEAN STYLE QUARK, PLAIN
Plain European-style quark — Branded soft fresh cheese, distinct from dry-curd cottage.
Cooked
Crustaceans, crab, queen, cooked, moist heat
As sold
Cheese, mexican, queso asadero
As sold
Cheese, mexican, queso cotija
As sold
Cheese, fresh, queso fresco
Cooked
Quinoa, cooked
A grain-like seed supplying a more complete amino acid profile than most cereals.
Cooked
Game meat, rabbit, wild, cooked, stewed
Exceptionally lean — 21.8 g protein at 114 kcal, with almost none of the fat that carries flavour in other game.
Raw
Radishes, raw
The lowest-energy root in this database, with a modest vitamin C contribution at 16 kcal per 100 g.
Cooked
Fish, smelt, rainbow, cooked, dry heat
Cooked
Fish, trout, rainbow, farmed, cooked, dry heat
Long-chain omega-3s at levels comparable to salmon, from the farmed fish most consistently available.
As sold
Salad dressing, ranch dressing, regular
Ranch dressing, regular — SR Legacy creamy dressing with measured fatty acids.
Raw
Raspberries, raw
The highest fibre content of the fruits here — roughly half of their carbohydrate is fibre.
As sold
Nutritional drink or shake, ready-to-drink (Muscle Milk)
Ready-to-drink protein shake — FNDDS Muscle Milk class representative for RTD dairy-protein beverages (not every brand).
Raw
Cabbage, red, raw
The same low-energy fibre and vitamin C as green cabbage, in a cultivar coloured by anthocyanins this record doesn’t measure separately.
Cooked
Lentils, mature seeds, cooked, boiled, without salt
Split pink/red lentils as usually eaten — protein and fibre in the same bite. Cooked figures use USDA’s generic boiled mature-seed pin; USDA publishes pink/red only as dry.
Raw
Peppers, sweet, red, raw
Among the highest vitamin C contents of any common vegetable.
Cooked
Potatoes, red, flesh and skin, baked
Thin-skinned and waxy — holds its shape boiled, with potassium at slightly fewer calories than a russet.
Dry
Rice, red, unenriched, dry, raw
Another whole-grain rice with the bran left on — manganese, copper and thiamin all above white rice’s density, from a red-bran cultivar.
As sold
ORGANIC REISHI MUSHROOM POWDER
Potassium at 49% of the daily value with iron alongside, from a mushroom powder used medicinally by the gram rather than eaten as a food.
Cooked
Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
The most marbled steak here, though this record is the lean-trimmed cut — where the gap to sirloin is smaller than steakhouse reputation suggests. Same haem iron, zinc and B12.
As sold
Oil, rice bran
Vitamin E at 215% of the daily value plus a measurable vitamin K contribution — the most micronutrient-dense oil in this database. Carries the gamma-oryzanol and phytosterol compounds rice bran oil is studied for, though this record does not measure those specifically.
As sold
Snacks, rice cakes, brown rice, plain, unsalted
Puffed brown rice — the bran’s manganese and copper survive milling and puffing, in a food closer to a cracker’s texture than a grain’s.
Cooked
Rice noodles, cooked
As sold
Cheese, ricotta, whole milk
Whole-milk ricotta — softer dairy protein with more moisture than aged cheeses.
Raw
Lettuce, cos or romaine, raw
The sturdy salad leaf — folate and vitamin K with high water content, at 17 kcal.
As sold
Cheese, romano
Cooked
Potatoes, Russet, flesh and skin, baked
The baking potato — fluffy-starched and potassium-rich.
Raw
Rutabagas, raw
As sold
Rye grain
The intact rye kernel, before any milling — 15.1 g fibre per 100 g, the highest of the true cereal grains on this shelf.
As sold
Bread, rye
The most intact fibre of the common loaves — denser, slower, and the Nordic default.
Cooked
Fish, sablefish, cooked, dry heat
As sold
SACHA INCHI SEEDS
Sacha inchi seeds — branded seed class; fatty-acid fractions only when labelled.
As sold
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)
High-oleic safflower oil — the primary safflower oil of commerce in the USDA corpus.
As sold
Oil, safflower, salad or cooking, linoleic, (over 70%)
Safflower oil, linoleic (over 70% PUFA) — distinct USDA identity from the high-oleic safflower oil pin.
Cooked
Salami, cooked, beef and pork
Cooked beef-and-pork salami — cured sausage protein for cold cuts and cooking.
Canned
Fish, sardine, Atlantic, canned in oil, drained solids with bone
Long-chain omega-3s, vitamin D and vitamin B12, plus calcium from the edible bones.
Canned
Sauerkraut, canned, solids and liquids
Fermented cabbage, retaining fibre and vitamin C at very low energy density.
Raw
Onions, spring or scallions (includes tops and bulb), raw
Vitamin K at 173% of the daily value, from the onion eaten young rather than left to bulb.
Cooked
Mollusks, scallop, (bay and sea), cooked, steamed
The lightest shellfish here by protein density, though it still carries B12, phosphorus and selenium at low energy.
Cooked
Fish, scup, cooked, dry heat
Cooked scup (porgy) — Northeast panfish with lean cooked protein.
Cooked
Fish, sea bass, mixed species, cooked, dry heat
As sold
Vital wheat gluten
The most protein-dense food in this entire database — 75 g per 100 g, because it is wheat with everything except the gluten washed away.
As sold
Semolina, enriched
As sold
Oil, sesame, salad or cooking
Sesame oil — distinctive seed oil with a measured fatty-acid profile separate from sesame seeds.
As sold
Seeds, sesame seeds, whole, dried
Calcium, iron, zinc and copper at seed density — the whole-seed form of tahini.
As sold
Salad dressing, sesame seed dressing, regular
Sesame-seed dressing, regular — SR Legacy sesame oil dressing.
Raw
Shallots, raw
More vitamin B6, manganese and copper per 100 g than the plain onion, at nearly double its energy density.
Raw
Fish, shark, mixed species, raw
Shark — dense predatory fish protein; treat as a higher-mercury specialty.
As sold
Oil, sheanut
Sheanut oil — SR Legacy tropical confectionery fat.
As sold
Milk, sheep, fluid
The densest fluid milk here — nearly double the protein and fat of cow’s milk, which is why it makes such cheese.
Cooked
Fish, sheepshead, cooked, dry heat
Raw
Mushrooms, shiitake, raw
B vitamins across the panel and copper — unusual outside animal foods — with the savoury depth that carries a meat-free plate.
As sold
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal
Cooked
Fish, tuna, skipjack, fresh, cooked, dry heat
As sold
Fish, salmon, chinook, smoked
Chinook smoked salmon — preserved salmon protein with a different matrix than fresh fillet.
Raw
Mollusks, snail, raw
Common snail — lean molluscan protein traditionally cooked with fat and herbs.
Cooked
Fish, snapper, mixed species, cooked, dry heat
Cooked
Fish, salmon, sockeye, cooked, dry heat
Cooked
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Cooked
Fish, flatfish (flounder and sole species), cooked, dry heat
Flatfish (flounder and sole species) — lean cooked protein with a light fat line.
As sold
Sorghum grain
The gluten-free African staple — neutral, sturdy, and dense in B vitamins. Remains dry: USDA has no cooked sorghum grain pin.
As sold
Sour cream, regular
Regular sour cream — cultured dairy fat with a modest protein line per 100 g.
As sold
Bread, french or vienna (includes sourdough)
White bread transformed by long fermentation — the USDA record is the french/sourdough loaf, and the ferment is the point, not the flour.
As sold
Soy flour, defatted
As sold
Soymilk, original and vanilla, unfortified
Dry-roasted
Soybeans, mature seeds, dry roasted
Dry-roasted soybeans — whole-soy crunch with concentrated plant protein.
As sold
Soy protein concentrate, produced by acid wash
As sold
SOY PROTEIN ISOLATE PURE POWDER, UNFLAVORED, UNFLAVORED
A complete plant protein by amino acid composition — soy is the plant source most often set against animal protein in this section’s mortality-association research. A branded record; this label does not report an amino acid profile.
As sold
Soy sauce
Fermented soybean and wheat reduced to a condiment — magnesium and B vitamins in small amounts, with sodium among the highest of any food in this database, though a typical serving is a teaspoon, not 100 g.
As sold
SILK Plain soy yogurt
Plain soy yoghurt — cultured soy protein as a dairy alternative format.
As sold
Oil, vegetable, soybean, refined
Refined soybean oil — published separately from salad-or-cooking soybean oil; forms are not conflated.
As sold
Oil, soybean, salad or cooking
Soybean oil, salad or cooking — a distinct pin from the refined soybean oil record.
Cooked
Soybeans, mature cooked, boiled, without salt
Cooked
Fish, mackerel, spanish, cooked, dry heat
Cooked
Spelt, cooked
An ancient wheat species, higher in protein than modern common wheat. Figures are for cooked spelt.
Raw
Spinach, raw
One of the most micronutrient-dense foods per calorie in the entire database.
Cooked
Crustaceans, spiny lobster, mixed species, cooked, moist heat
As sold
Seaweed, spirulina, dried
A dried algae that is unusually high in protein by dry weight, though typical servings are measured in grams rather than 100 g portions.
Cooked
Peas, split, mature seeds, cooked, boiled, without salt
The most fibre-dense legume in this database — 22 g per 100 g dry, with copper, thiamin and manganese alongside.
Cooked
Fish, spot, cooked, dry heat
Atlantic spot — a small Mid-Atlantic panfish with lean protein.
As sold
SPROUTED BROWN RICE PROTEIN 80% PROTEIN POWDER, PURE UNFLAVORED, PURE UNFLAVORED
The most-filtered protein here by carbohydrate and fat — sprouted brown rice reduced to 80% protein by label, at zero measured fat or carbohydrate. A branded record; this label does not report an amino acid profile.
As sold
Wheat, sprouted
Wheat caught mid-germination. The figures read low against dry grains for one reason: sprouted grain holds water, so 100 g is mostly moisture.
Cooked
Dove, cooked (includes squab)
Raw
Mollusks, squid, mixed species, raw
Lean, complete protein with selenium and B12, and the base of most fried calamari — where the batter, not the squid, supplies the energy.
As sold
Oats, whole grain, steel cut
The same groat as rolled oats, cut rather than steamed and flattened — a coarser particle that digests more slowly. 12 g fibre per 100 g dry.
Raw
Strawberries, raw
Very high vitamin C at one of the lowest energy densities in the database.
Cooked
Fish, bass, striped, cooked, dry heat
As sold
Oil, sunflower, high oleic (70% and over)
High-oleic sunflower oil — a separate identity from linoleic sunflower oil.
As sold
Oil, sunflower, linoleic, (approx. 65%)
Linoleic sunflower oil — high polyunsaturated share; distinct from the high-oleic sunflower pin.
As sold
Oil, industrial, mid-oleic, sunflower
Sunflower oil, mid-oleic — industrial USDA identity between linoleic and high-oleic sunflower oils.
As sold
Seeds, sunflower seed kernels, dried
As sold
Seeds, sunflower seed butter, without salt
Sunflower-seed butter — seed protein for nut-free spreads.
As sold
Seeds, sunflower seed flour, partially defatted
As sold
Fish, surimi
Raw
Corn, sweet, yellow, raw
Cooked
Sweet potato, cooked, baked in skin, flesh, without salt
Carbohydrate delivered with fibre and a very high vitamin A precursor content.
Canned
Milk, canned, condensed, sweetened
Sweetened condensed milk — dairy protein carried with substantial added sugar.
Raw
Chard, swiss, raw
Potassium and magnesium with very high vitamin K at 19 kcal per 100 g — beet greens’ milder sibling.
As sold
Cheese, swiss
Swiss cheese — eye-hole dairy protein with measurable calcium where the record reports it.
Cooked
Fish, swordfish, cooked, dry heat
A dense predatory fish — high protein, and a methylmercury consideration that the card names.
Roasted
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
Ground sesame — calcium, iron, zinc and copper carried in a spoonable fat.
Raw
Tangerines, (mandarin oranges), raw
A smaller, easier-to-peel relative of the orange, at roughly half its vitamin C density — 30% of the daily value against orange’s 59%.
Cooked
Taro, cooked, without salt
A Pacific staple root — starch with several times the fibre of white potato, plus potassium.
Raw
Cherries, sour, red, raw
Sour rather than sweet — a higher polyphenol density and more vitamin A than sweet cherries, with fewer sugars.
As sold
Oil, teaseed
Teaseed (Camellia) oil — SR Legacy specialty cooking oil.
Cooked
Teff, cooked
The smallest grain — iron and calcium at densities other cereals do not approach. Figures are for cooked teff.
As sold
Tempeh
Fermented whole soybeans — among the highest-protein plant foods in the database, with fibre retained.
Dry
Textured vegetable protein, dry
Dry textured vegetable protein (TVP) — defatted soy protein crumb reconstituted before eating.
As sold
Salad dressing, thousand island, commercial, regular
Thousand Island dressing, commercial regular — SR Legacy.
Cooked
Fish, tilapia, cooked, dry heat
A mild white fish with substantial protein per calorie and little fat aboard.
Cooked
Fish, tilefish, cooked, dry heat
A deep-water Gulf and Atlantic fish — dense, sweet white flesh with selenium and B12.
Canned
Tomato juice, canned, without salt added
Potassium at 217 mg per 100 g with vitamin C at 78% of the daily value, in a low-sodium form of the vegetable.
As sold
Oil, tomatoseed
Tomato-seed oil — SR Legacy specialty oil with measured ALA where reported.
Raw
Tomatoes, red, ripe, raw, year round average
Vitamin C and potassium at 18 kcal, and the principal dietary source of lycopene.
Cooked
Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled
Complete protein carrying haem iron, zinc and B12 together — the three micronutrients hardest to source at this density from plants.
As sold
Triticale flour, whole-grain
A wheat-rye hybrid bred in the nineteenth century — 14.6 g fibre per 100 g, taking the fibre of rye with the baking behaviour of wheat.
Cooked
Fish, turbot, european, cooked, dry heat
Cooked
Turkey, whole, breast, meat only, cooked, roasted
A protein density comparable to chicken breast, with a similar micronutrient profile.
Cooked
Turkey, whole, dark meat, cooked, roasted
Roasted turkey dark meat — more fat and iron aboard than the breast cut of the same bird.
As sold
Fat, turkey
Turkey fat — SR Legacy rendered turkey cooking fat.
Cooked
Turkey, all classes, liver, cooked, simmered
Cooked
Turkey, whole, wing, meat only, cooked, roasted
As sold
Spices, turmeric, ground
Listed for composition only. Culinary quantities are grams, so the per-100 g figures here overstate what any meal delivers — a caveat that applies to every spice.
Raw
Turnips, raw
A light root — vitamin C at 28 kcal per 100 g, around a third the energy of potato.
Cooked
Veal, leg (top round), separable lean only, cooked, roasted
Lean young-bovine cut — high protein density with a shorter fat line than many adult beef steaks.
Cooked
Game meat, deer, tenderloin, separable lean only, cooked, broiled
The leanest red meat in the database — close to fat-free by steak standards, with its iron and B vitamins intact.
As sold
VIRGIN COCONUT OIL
Virgin coconut oil — branded virgin class, distinct from the SR Legacy coconut oil pin; fatty acids only when labelled.
Raw
Seaweed, wakame, raw
The miso-soup seaweed — magnesium, calcium, iron and folate from the sea; famously iodine-rich, though the USDA record does not measure iodine.
Cooked
Fish, pike, walleye, cooked, dry heat
As sold
PLAIN (W/SEA SALT) WALNUT BUTTER, PLAIN (W/SEA SALT)
Walnut butter with sea salt — branded walnuts + salt; not sweetened walnut spreads.
As sold
Oil, walnut
Walnut oil — pressed walnut fat; plant ALA may appear where the record measures 18:3.
As sold
Nuts, walnuts, black, dried
Black walnuts — a distinct species pin from English walnuts, with its own fatty-acid profile.
As sold
Nuts, walnuts, english
The nut with the most alpha-linolenic acid, the plant-form omega-3, by a wide margin.
Cooked
Game meat, buffalo, water, cooked, roasted
Raw
Watercress, raw
Vitamin K at 208% of the daily value, in a food that is otherwise almost entirely water — 11 kcal per 100 g.
Raw
Watermelon, raw
Around 90% water by weight, which is why it contributes to fluid intake at a very low energy cost.
As sold
Seeds, watermelon seed kernels, dried
Dried watermelon seed kernels — surprisingly dense plant protein among seeds.
As sold
Wheat, hard red winter
As sold
Wheat bran, crude
As sold
Wheat germ, crude
As sold
Oil, wheat germ
Wheat-germ oil — SR Legacy oil with measurable ALA where reported.
Cooked
Mollusks, whelk, unspecified, cooked, moist heat
As sold
WHEY PROTEIN CONCENTRATE 24 G PROTEIN POWDER, UNFLAVORED, UNFLAVORED
Whey’s less-filtered form — around 73% protein by label rather than isolate’s ~90%, carrying more of the lactose and fat the filtration in isolate removes. A branded record, so label-grade data.
As sold
WHEY PROTEIN ISOLATE 25 G PROTEIN POWDER, UNFLAVORED, UNFLAVORED
Roughly 90% complete protein by label, fast-digesting, with the lactose largely removed — the reference training supplement. A branded record.
Raw
Mushrooms, white, raw
Copper and riboflavin both above 30% of the daily value, at 22 kcal per 100 g.
Cooked
Rice, white, long-grain, regular, unenriched, cooked without salt
The bran removed: less fibre and fewer minerals than brown, digested faster — which is exactly why it appears around training. Figures are for cooked rice.
Cooked
Fish, whitefish, mixed species, cooked, dry heat
Cooked
Fish, whiting, mixed species, cooked, dry heat
Cooked
Chicken, broilers or fryers, meat and skin, cooked, roasted
As sold
Corn grain, yellow
One of the three cereals feeding most of the world, and the shelf had no entry for it — 7.3 g fibre per 100 g with the germ and bran intact.
As sold
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D
Calcium, potassium and complete protein together, with fluid — which is why it performs well as a rehydration vehicle.
As sold
Milk, whole, 3.25% milkfat, with added vitamin D
Whole cow’s milk with added vitamin D — complete dairy protein in a liquid grocery staple.
Dry
Milk, dry, whole, with added vitamin D
Cooked
Turkey, whole, meat only, cooked, roasted
Roasted whole turkey, meat only — the holiday bird as a lean complete protein.
Cooked
Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)
Pasta with the bran retained — roughly double the fibre of white pasta. Figures are for cooked pasta.
Cooked
Fish, salmon, Atlantic, wild, cooked, dry heat
One of very few foods supplying both a complete protein and substantial long-chain omega-3 fatty acids in the same portion.
Cooked
Game meat, boar, wild, cooked, roasted
Cooked
Wild rice, cooked
Not rice but a grass seed — more protein than brown rice at slightly less energy. Figures are for cooked wild rice.
Raw
Yam, raw
As sold
Yeast extract spread
Yeast extract spread — savoury concentrated yeast protein (Marmite-class), not flake nutritional yeast.
Raw
Peppers, sweet, yellow, raw
Vitamin C above even the red pepper’s — among the densest whole-food sources of it at 27 kcal.
Cooked
Fish, tuna, yellowfin, fresh, cooked, dry heat
Among the highest protein per calorie of any whole food here, with selenium and B vitamins.
As sold
Yogurt, plain, low fat
Plain low-fat yoghurt — protein with live-culture potential and less straining than Greek style.
Raw
Squash, summer, zucchini, includes skin, raw
Mostly water at 17 kcal — volume, potassium and skin-borne carotenoids for almost no energy.
All values are per 100 g edible of the stated preparation, from USDA FoodData Central, retrieved 2026-08-09. A micronutrient is listed when it supplies at least 10% of the FDA adult Daily Value per 100 g. Beans, grains, starches and meats default to the cooked USDA form; remaining Dry/Raw pins are labelled on the card.
Composition data from USDA FoodData Central · Retrieved 2026-08-09
This section is educational reference material for general audiences. It is not medical or dietetic advice, it is not tailored to anyone’s circumstances, medical conditions, allergies or medication, and it is not a substitute for a qualified professional. Figures reported here describe what the cited research measured in the populations it studied — individual requirements vary substantially. Nothing here relates to the use of any product sold on this site.