Browse the foods
Every food in the tool, by category. Open one to see how much of each vitamin, mineral and essential amino acid a serving provides, according to USDA FoodData Central.
Fruits · 17
- Apples1 medium apple · 180 g
- Bananas1 medium banana · 126 g
- Blueberries3/4 cup · 140 g
- Cantaloupe1 cup, cubed · 160 g
- Dates2 dates, pitted · 48 g
- Figs1 medium (2-1/4" dia) · 50 g
- Grapefruit1/2 medium grapefruit · 120 g
- Grapes1 grape · 6 g
- Kiwistandard reference serving (140g) · 140 g
- Lemon juice1 tablespoon · 15 g
- Mango1 fruit without refuse · 336 g
- Orange1 small (2-3/8" dia) · 96 g
- Pears1 medium · 178 g
- Pineapplestandard reference serving (140g) · 140 g
- Raspberriesstandard reference serving (140g) · 140 g
- Strawberries1 cup, pureed · 232 g
- Watermelonstandard reference serving (280g) · 280 g
Vegetables · 24
- Asparagus1 cup · 134 g
- Avocado1 fruit, without skin and seed · 136 g
- Beetsstandard reference serving (85g) · 85 g
- Bell peppers1 medium pepper · 119 g
- Broccoli1 cup · 85 g
- Brussels sproutsstandard reference serving (85g) · 85 g
- Butternut squash1 cup, cubes · 140 g
- Cabbage1 leaf, large · 33 g
- Carrots1 cup grated · 110 g
- Cauliflowerstandard reference serving (85g) · 85 g
- Celerystandard reference serving (85g) · 85 g
- Collard greens1 cup, chopped · 36 g
- Corn1 cup · 166 g
- Cucumber1/2 cup, sliced · 66 g
- Green beansstandard reference serving (85g) · 85 g
- Kale1 cup · 21 g
- Mushrooms1 cup, sliced · 85 g
- Pumpkin1 cup (1" cubes) · 116 g
- Radish1 medium (3/4" to 1" dia) · 4.5 g
- Spinach1 cup · 30 g
- Sweet potato1 cup, cubes · 133 g
- Swiss chard2 cups, raw, chopped · 72 g
- Tomato1 medium whole (2-3/5" dia) · 123 g
- Zucchini1 cup, sliced · 113 g
Grains · 15
- Amaranth1 cup · 246 g
- Barley1 cup · 184 g
- Brown rice1 cup · 202 g
- Buckwheat1 cup · 170 g
- Bulgur1 cup · 182 g
- Cornmeal1 cup, cooked · 240 g
- Farrostandard reference serving (45g) · 45 g
- Millet1 cup · 174 g
- Oats1/2 cup, dry · 40 g
- Quinoa1 cup, cooked · 140 g
- Rye1 cup · 169 g
- Sorghum1 cup · 192 g
- Whole wheat bread1 slice · 28 g
- Whole wheat pasta1 cup farfalle · 107 g
- Wild rice1/4 cup, dry (about 1/2 cup cooked) · 45 g
Legumes · 15
- Black beans1/4 cup, dry · 35 g
- Black-eyed peasstandard reference serving (35g) · 35 g
- Chickpeas1/4 cup, dry · 35 g
- Edamame1 cup · 155 g
- Fava beans1 pod · 6.1 g
- Green lentils1/4 cup, dry · 35 g
- Kidney beans1/2 cup, cooked/canned · 130 g
- Lima beans1 cup · 156 g
- Navy beans1/4 cup, dry · 35 g
- Peanuts1 oz · 30 g
- Peas2/3 cup · 85 g
- Pinto beans1/4 cup, dry · 35 g
- Soybeans1 cup · 256 g
- Split peas1 cup · 196 g
- Tofu3 oz · 85 g
Nuts · 10
- Almonds1 oz (23 whole kernels) · 28.35 g
- Brazil nuts1 oz · 30 g
- Cashews1 oz · 30 g
- Chestnuts1 oz · 28.35 g
- Hazelnuts1 cup, chopped · 115 g
- Macadamia nuts1 cup, whole or halves · 134 g
- Pecans1 oz (19 halves) · 28.35 g
- Pine nuts1 oz (167 kernels) · 28.35 g
- Pistachios1 oz (49 kernels) · 28.35 g
- Walnuts1 oz · 28 g
Seeds · 8
Fortified & Other · 11
- Blackstrap molasses1 serving 1 tbsp · 20 g
- Extra virgin olive oil1 tablespoon (15 mL) · 14 g
- Fortified orange juice8 fl oz · 248 g
- Iodized salt1 teaspoon · 6.1 g
- Maple syrup1 tbsp · 20 g
- Miso1 cup · 275 g
- Nutritional yeast2 tbsp · 16 g
- Orange juice, no pulp8 fl oz · 248 g
- Tempeh1 cup · 166 g
- Unsweetened almond milk1 cup · 240 g
- Unsweetened soy milk1 cup · 240 g