A food database built for understanding

Eggs

A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.

kcal

143

protein

12.6 g

fibre

0 g

per 100 g · Typical serving: 2 large eggs (100 g)

Greek Yogurt

Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.

kcal

59

protein

10 g

fibre

0 g

per 100 g · Typical serving: 170 g pot (plain, low fat)

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal

116

protein

9 g

fibre

8 g

per 100 g · Typical serving: 100 g cooked

Salmon, cooked

An oily fish supplying long-chain omega-3 fats EPA and DHA alongside vitamin D and B12.

kcal

208

protein

22 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Spinach, raw

A leafy green with a high micronutrient yield for very few calories.

kcal

23

protein

2.9 g

fibre

2.2 g

per 100 g · Typical serving: 100 g raw

Oats, dry

A whole grain with beta-glucan soluble fibre and a low cost per serving.

kcal

380

protein

13.4 g

fibre

10 g

per 100 g · Typical serving: 50 g dry

Chicken Breast, cooked

A lean, high-protein staple with a very high protein-per-calorie ratio.

kcal

165

protein

31 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Tofu

A complete plant protein made from soybeans, often set with calcium salts.

kcal

144

protein

15 g

fibre

2 g

per 100 g · Typical serving: 100 g firm

Cottage Cheese

A fresh cheese that is unusually high in protein for its calorie content.

kcal

98

protein

11 g

fibre

0 g

per 100 g · Typical serving: 100 g

Black Beans, cooked

A legume providing fibre, plant protein and a substantial amount of folate.

kcal

132

protein

8.9 g

fibre

8.7 g

per 100 g · Typical serving: 100 g cooked

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal

123

protein

2.7 g

fibre

1.8 g

per 100 g · Typical serving: 100 g cooked

Sweet Potato, baked

A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.

kcal

90

protein

2 g

fibre

3.3 g

per 100 g · Typical serving: 100 g baked

Broccoli, raw

A cruciferous vegetable with a high vitamin C and vitamin K content for very few calories.

kcal

34

protein

2.8 g

fibre

2.6 g

per 100 g · Typical serving: 100 g raw

Blueberries

A low-sugar fruit notable for its anthocyanin content and easy everyday use.

kcal

57

protein

0.7 g

fibre

2.4 g

per 100 g · Typical serving: 100 g

Almonds

An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.

kcal

580

protein

21.3 g

fibre

12.3 g

per 100 g · Typical serving: 30 g

Quinoa, cooked

A seed cooked like a grain, providing all essential amino acids alongside fibre and iron.

kcal

120

protein

4.4 g

fibre

2.8 g

per 100 g · Typical serving: 100 g cooked

Avocado

A fatty fruit high in monounsaturated fat, fibre and potassium.

kcal

160

protein

2 g

fibre

6.7 g

per 100 g · Typical serving: 100 g

Sardines, drained, tinned

A small oily fish delivering omega-3 fats, vitamin D and calcium from the edible bones.

kcal

208

protein

25 g

fibre

0 g

per 100 g · Typical serving: 100 g tinned in oil, drained

Apple

A portable source of soluble fibre, with most of the polyphenols sitting in the skin.

kcal

52

protein

0.3 g

fibre

2.4 g

per 100 g · Typical serving: 1 medium apple with skin (182 g)

Banana

Fast, cheap carbohydrate with potassium and B6, and resistant starch when slightly green.

kcal

89

protein

1.1 g

fibre

2.6 g

per 100 g · Typical serving: 1 medium banana (118 g)

Orange

A whole-fruit vitamin C source that also carries folate and useful fibre in the segment walls.

kcal

47

protein

0.9 g

fibre

2.4 g

per 100 g · Typical serving: 1 medium orange (131 g)

Strawberries

One of the lowest-sugar fruits by volume, with more vitamin C per cup than an orange.

kcal

32

protein

0.7 g

fibre

2 g

per 100 g · Typical serving: 1 cup halves (152 g)

Raspberries

The highest-fibre common fruit — roughly 8 g in a single cup, mostly from the seeds.

kcal

52

protein

1.2 g

fibre

6.5 g

per 100 g · Typical serving: 1 cup (123 g)

Blackberries

Deeply pigmented berries with high fibre, vitamin K and one of the richest anthocyanin loads.

kcal

43

protein

1.4 g

fibre

5.3 g

per 100 g · Typical serving: 1 cup (144 g)

Kiwi

Exceptional vitamin C density, plus actinidin — an enzyme with real evidence for easing constipation.

kcal

61

protein

1.2 g

fibre

3 g

per 100 g · Typical serving: 2 fruit (138 g)

Mango

A carotenoid-rich tropical fruit supplying vitamins A and C in one cup.

kcal

60

protein

0.8 g

fibre

1.6 g

per 100 g · Typical serving: 1 cup pieces (165 g)

Pineapple

Vitamin C and manganese in a fruit that also contains bromelain, a protein-digesting enzyme.

kcal

50

protein

0.5 g

fibre

1.4 g

per 100 g · Typical serving: 1 cup chunks (165 g)

Watermelon

Over 90% water, with lycopene and a very low calorie cost per generous portion.

kcal

30

protein

0.6 g

fibre

0.4 g

per 100 g · Typical serving: 1 cup diced (152 g)

Grapes

Convenient, polyphenol-rich fruit — red and black varieties carry the most resveratrol.

kcal

69

protein

0.7 g

fibre

0.9 g

per 100 g · Typical serving: 1 cup (151 g)

Pear

One of the highest-fibre fruits by weight, with most of it in the skin.

kcal

57

protein

0.3 g

fibre

3.1 g

per 100 g · Typical serving: 1 medium pear with skin (178 g)

Peach

A juicy stone fruit with vitamin C, carotenoids and modest fibre for its size.

kcal

39

protein

0.9 g

fibre

1.5 g

per 100 g · Typical serving: 1 medium peach (150 g)

Cherries, raw

Anthocyanin-rich fruit; tart varieties are the ones studied for sleep and muscle recovery.

kcal

63

protein

1 g

fibre

2.1 g

per 100 g · Typical serving: 1 cup sweet cherries, raw (154 g)

Pomegranate

Jewel-like arils with punicalagins — among the highest-polyphenol foods measured.

kcal

83

protein

1.7 g

fibre

4 g

per 100 g · Typical serving: 1/2 cup arils (87 g)

Papaya

Very high in vitamin C and beta-cryptoxanthin, with papain to help digest protein.

kcal

43

protein

0.5 g

fibre

1.7 g

per 100 g · Typical serving: 1 cup cubes (145 g)

Cantaloupe Melon

A hydrating melon with an unusually high vitamin A content for a fruit.

kcal

34

protein

0.8 g

fibre

0.9 g

per 100 g · Typical serving: 1 cup cubes (160 g)

Medjool Dates

Concentrated natural sugar with real fibre and potassium — a whole-food sweetener.

kcal

277

protein

1.9 g

fibre

6.7 g

per 100 g · Typical serving: 2 dates (48 g)

Kale, raw

A brassica leaf with extreme vitamin K density plus vitamins A and C for almost no calories.

kcal

49

protein

4.3 g

fibre

3.6 g

per 100 g · Typical serving: 100 g raw

Carrots, raw

The most reliable everyday source of beta-carotene, absorbed better with a little fat.

kcal

41

protein

0.9 g

fibre

2.8 g

per 100 g · Typical serving: 1 cup chopped, raw (128 g)

Red Bell Pepper

Gram for gram one of the richest vitamin C foods, ahead of citrus.

kcal

31

protein

1 g

fibre

2.1 g

per 100 g · Typical serving: 1 medium pepper (119 g)

Tomato

The main dietary source of lycopene, which becomes more available when cooked with oil.

kcal

18

protein

0.9 g

fibre

1.2 g

per 100 g · Typical serving: 1 medium tomato (123 g)

Cauliflower, raw

A low-carbohydrate brassica with vitamin C, folate and sulforaphane precursors.

kcal

25

protein

2 g

fibre

2 g

per 100 g · Typical serving: 1 cup chopped, raw (107 g)

Brussels Sprouts, cooked

Small brassicas packing vitamin K, vitamin C and 4 g of fibre per cooked cup.

kcal

36

protein

2.6 g

fibre

2.6 g

per 100 g · Typical serving: 1 cup cooked (156 g)

Cabbage, raw

One of the cheapest vegetables available, with vitamin K, vitamin C and durable fibre.

kcal

25

protein

1.2 g

fibre

2.5 g

per 100 g · Typical serving: 1 cup shredded, raw (89 g)

Asparagus, cooked

A folate and vitamin K standout, and a natural source of prebiotic inulin.

kcal

22

protein

2.4 g

fibre

2 g

per 100 g · Typical serving: 1 cup cooked (180 g)

Courgette, raw

A mild, high-water vegetable that adds bulk to meals for almost nothing in calories.

kcal

17

protein

1.2 g

fibre

1 g

per 100 g · Typical serving: 1 cup sliced, raw (124 g)

Cucumber

Around 95% water — a hydrating, crunchy vehicle for dips and salads.

kcal

13

protein

0.6 g

fibre

0.4 g

per 100 g · Typical serving: 1 cup sliced (119 g)

Beetroot, cooked

A folate-rich root high in dietary nitrate, studied for blood pressure and exercise performance.

kcal

44

protein

1.7 g

fibre

2 g

per 100 g · Typical serving: 1 cup sliced, cooked (170 g)

Butternut Squash, cooked

A sweet winter squash loaded with beta-carotene and over 6 g of fibre per cooked cup.

kcal

40

protein

0.9 g

fibre

3.2 g

per 100 g · Typical serving: 1 cup cubed, cooked (205 g)

Green Peas, cooked

Technically a legume: nearly 9 g each of protein and fibre in a cooked cup.

kcal

84

protein

5.4 g

fibre

5.5 g

per 100 g · Typical serving: 1 cup cooked (160 g)

Mushrooms, raw

Savoury, near-calorie-free fungi with B vitamins, selenium and vitamin D when UV-exposed.

kcal

21

protein

3.1 g

fibre

1 g

per 100 g · Typical serving: 1 cup sliced, raw white mushrooms (70 g)

Onion, raw

The flavour base of most cuisines, with quercetin and prebiotic fructans.

kcal

40

protein

1.1 g

fibre

1.7 g

per 100 g · Typical serving: 1 medium onion, raw (110 g)

Garlic

Used in tiny amounts, but allicin and related sulphur compounds make it nutritionally interesting.

kcal

144

protein

6.7 g

fibre

2.2 g

per 100 g · Typical serving: 3 cloves (9 g)

Celery

A crunchy, hydrating stalk used mostly for flavour base and snacking.

kcal

16

protein

0.7 g

fibre

1.6 g

per 100 g · Typical serving: 1 cup chopped (101 g)

Aubergine, cooked

A meaty vegetable with fibre and skin polyphenols — the trick is not drowning it in oil.

kcal

35

protein

0.8 g

fibre

2.5 g

per 100 g · Typical serving: 1 cup cooked, cubed (99 g)

Swiss Chard, cooked

A magnesium and vitamin K powerhouse with edible stems that cook like celery.

kcal

20

protein

1.9 g

fibre

2.1 g

per 100 g · Typical serving: 1 cup cooked (175 g)

Romaine Lettuce

The most nutrient-dense of the crisp lettuces, with vitamin A, K and folate.

kcal

17

protein

1.3 g

fibre

2 g

per 100 g · Typical serving: 2 cups shredded (94 g)

Artichoke, cooked

Among the highest-fibre vegetables, and a major source of prebiotic inulin.

kcal

53

protein

2.9 g

fibre

5.8 g

per 100 g · Typical serving: 1 medium cooked artichoke (120 g)

Pumpkin, cooked

Very high in vitamin A for very few calories, and tinned purée is as good as fresh.

kcal

20

protein

0.7 g

fibre

1.1 g

per 100 g · Typical serving: 1 cup cooked, mashed (245 g)

Chickpeas, cooked

A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.

kcal

164

protein

8.8 g

fibre

7.6 g

per 100 g · Typical serving: 1 cup cooked (164 g)

Kidney Beans, cooked

Firm red beans with 15 g protein and 11 g fibre per cooked cup, and a lot of folate and iron.

kcal

127

protein

8.6 g

fibre

6.4 g

per 100 g · Typical serving: 1 cup cooked (177 g)

Edamame, cooked

Young soybeans with a complete amino acid profile: 18 g protein and 8 g fibre per cup.

kcal

122

protein

11.9 g

fibre

5.2 g

per 100 g · Typical serving: 1 cup shelled, cooked (155 g)

Pinto Beans, cooked

The highest-fibre common bean: over 15 g per cooked cup, with 15 g of protein alongside.

kcal

143

protein

9 g

fibre

9 g

per 100 g · Typical serving: 1 cup cooked (171 g)

Split Peas, cooked

Cheap dried pulses needing no soaking, giving 16 g each of protein and fibre per cup.

kcal

118

protein

8.3 g

fibre

8.3 g

per 100 g · Typical serving: 1 cup cooked (196 g)

White Beans, cooked

Cannellini and haricot beans — 17 g protein per cup, plus a lot of iron and folate.

kcal

139

protein

9.7 g

fibre

6.3 g

per 100 g · Typical serving: 1 cup cooked (179 g)

Peanuts, dry roasted

A legume that behaves like a nut: 7 g protein per 30 g, with niacin and vitamin E.

kcal

567

protein

23.3 g

fibre

7.7 g

per 100 g · Typical serving: 30 g dry roasted

Natto

Fermented soybeans and by far the richest food source of vitamin K2 (MK-7).

kcal

211

protein

19.4 g

fibre

5.4 g

per 100 g · Typical serving: 100 g

Barley, cooked

A chewy grain unusually high in beta-glucan, the soluble fibre linked with lower cholesterol.

kcal

123

protein

2.3 g

fibre

3.8 g

per 100 g · Typical serving: 1 cup cooked pearl barley (157 g)

Buckwheat, cooked

A gluten-free pseudo-grain with a complete amino acid profile and rutin in the groats.

kcal

92

protein

3.4 g

fibre

2.7 g

per 100 g · Typical serving: 1 cup cooked groats (168 g)

Farro, cooked

An ancient wheat with a chewy bite, giving 7 g protein and 5 g fibre per cooked cup.

kcal

118

protein

4.1 g

fibre

2.9 g

per 100 g · Typical serving: 1 cup cooked (170 g)

Millet, cooked

A gluten-free grain rich in magnesium and phosphorus that cooks fluffy or creamy at will.

kcal

119

protein

3.5 g

fibre

1.3 g

per 100 g · Typical serving: 1 cup cooked (174 g)

Bulgur Wheat, cooked

Parboiled cracked wheat that needs only soaking — 8 g fibre per cooked cup.

kcal

83

protein

3.1 g

fibre

4.5 g

per 100 g · Typical serving: 1 cup cooked (182 g)

Wholewheat Pasta, cooked

A straight swap for white pasta with roughly three times the fibre.

kcal

124

protein

5.4 g

fibre

4.5 g

per 100 g · Typical serving: 1 cup cooked (140 g)

Rye Bread

Dense, sour and more filling than wheat bread, with useful fibre per slice.

kcal

259

protein

8.6 g

fibre

6.1 g

per 100 g · Typical serving: 2 slices (64 g)

Sweetcorn, cooked

A whole grain eaten as a vegetable, with fibre, folate and the eye carotenoid zeaxanthin.

kcal

87

protein

2.9 g

fibre

2.2 g

per 100 g · Typical serving: 1 cup kernels, cooked (164 g)

Teff, cooked

A tiny gluten-free grain notable for its iron and calcium content, and the basis of injera.

kcal

101

protein

3.9 g

fibre

2.8 g

per 100 g · Typical serving: 1 cup cooked (252 g)

Wild Rice, cooked

An aquatic grass seed with more protein and fewer calories than brown rice.

kcal

101

protein

4 g

fibre

1.8 g

per 100 g · Typical serving: 1 cup cooked (164 g)

Walnuts

The only common nut with a substantial dose of plant omega-3 (ALA).

kcal

653

protein

15.3 g

fibre

6.7 g

per 100 g · Typical serving: 30 g (about 7 halves)

Chia Seeds

Two tablespoons supply over 8 g of fibre plus calcium and plant omega-3.

kcal

488

protein

16.7 g

fibre

35 g

per 100 g · Typical serving: 2 tbsp (24 g)

Ground Flaxseed

The richest food source of lignans, plus omega-3 ALA — but only if ground.

kcal

536

protein

18.6 g

fibre

27.1 g

per 100 g · Typical serving: 2 tbsp ground (14 g)

Pumpkin Seeds

One of the best plant sources of magnesium and zinc, with 9 g protein per 30 g.

kcal

560

protein

29.3 g

fibre

5.7 g

per 100 g · Typical serving: 30 g hulled

Sunflower Seeds

The cheapest way to hit your vitamin E target, with selenium and copper alongside.

kcal

583

protein

20.3 g

fibre

9 g

per 100 g · Typical serving: 30 g hulled

Cashews

Creamy nuts high in copper and magnesium that blend into dairy-free sauces.

kcal

550

protein

18.3 g

fibre

3 g

per 100 g · Typical serving: 30 g

Pistachios

A high-protein nut with vitamin B6 and potassium — and shells that slow you down.

kcal

567

protein

20.3 g

fibre

10.3 g

per 100 g · Typical serving: 30 g kernels

Hazelnuts

Rich in vitamin E and monounsaturated fat, with a flavour that suits both sweet and savoury.

kcal

627

protein

15 g

fibre

9.3 g

per 100 g · Typical serving: 30 g

Brazil Nuts

The most concentrated selenium source in the food supply — two or three nuts is a full dose.

kcal

660

protein

14 g

fibre

7.3 g

per 100 g · Typical serving: 3 nuts (15 g)

Tahini

Ground sesame paste with notable calcium, copper and a savoury depth few foods match.

kcal

593

protein

17 g

fibre

9.7 g

per 100 g · Typical serving: 2 tbsp (30 g)

Tinned Tuna, drained

Over 30 g of protein per tin for around 150 kcal, with no cooking required.

kcal

103

protein

22.9 g

fibre

0 g

per 100 g · Typical serving: 1 tin in water, drained (142 g)

Mackerel, cooked

An oily fish with exceptional omega-3, vitamin D and B12 at a fraction of the price of salmon.

kcal

262

protein

23.9 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked, Atlantic

Cod, cooked

A lean white fish giving 23 g of protein per 100 g for barely 100 calories.

kcal

105

protein

22.8 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Prawns, cooked

Nearly 24 g of protein per 100 g with almost no fat, and they cook in two minutes.

kcal

99

protein

24 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Mussels, cooked

Cheap shellfish with extraordinary B12 and iron, plus real omega-3.

kcal

172

protein

24 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Oysters

The single richest common food source of zinc, and unusually high in B12 and copper.

kcal

138

protein

14.3 g

fibre

0 g

per 100 g · Typical serving: 6 medium (84 g)

Rainbow Trout, cooked

A milder alternative to salmon with similar omega-3, vitamin D and B12.

kcal

168

protein

23.8 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Herring, cooked

A small, sustainable oily fish with very high vitamin D and omega-3.

kcal

216

protein

24.6 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked, Atlantic

Anchovies, drained, tinned

A tiny tinned fish that adds savoury depth, with calcium from the soft bones.

kcal

157

protein

21.3 g

fibre

0 g

per 100 g · Typical serving: 30 g tinned, drained

Scallops, cooked

Sweet, lean shellfish with 20 g of protein per 100 g and almost no fat.

kcal

111

protein

20.5 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Turkey Breast, roasted

One of the leanest meats available: 30 g protein per 100 g with under 2 g fat.

kcal

147

protein

29.9 g

fibre

0 g

per 100 g · Typical serving: 100 g roasted, skinless

Lean Beef, cooked

Sirloin and similar lean cuts: 29 g protein per 100 g with highly absorbable iron and zinc.

kcal

183

protein

29 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked sirloin

Pork Tenderloin, cooked

As lean as chicken breast, with a standout thiamin content.

kcal

143

protein

26 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Lamb, cooked

A richly flavoured red meat with high zinc, B12 and haem iron.

kcal

206

protein

28.3 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked leg

Chicken Thigh, cooked

More forgiving and more flavourful than breast, with 25 g protein per 100 g.

kcal

179

protein

24.6 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked, skinless

Beef Liver, cooked

The most nutrient-dense meat there is — extreme in vitamin A, B12 and copper.

kcal

175

protein

26.5 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Venison, cooked

Very lean game meat with 30 g protein per 100 g and high iron.

kcal

158

protein

30.2 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Bison, cooked

Leaner than beef with a similar iron, zinc and B12 profile.

kcal

146

protein

28.4 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Whole Milk

A complete package of protein, calcium, iodine and B12 in a familiar glass.

kcal

61

protein

3.2 g

fibre

0 g

per 100 g · Typical serving: 1 cup (244 g)

Kefir

A fermented milk drink with a far broader range of live cultures than yogurt.

kcal

43

protein

4 g

fibre

0 g

per 100 g · Typical serving: 1 cup plain, low fat (243 g)

Cheddar

Concentrated calcium and protein — and concentrated calories and salt with it.

kcal

400

protein

24.7 g

fibre

0 g

per 100 g · Typical serving: 30 g

Feta

A brined sheep's-milk cheese with big flavour for relatively few calories.

kcal

250

protein

13.3 g

fibre

0 g

per 100 g · Typical serving: 30 g

Parmesan

An aged, umami-heavy cheese with the highest protein and calcium density of the common cheeses.

kcal

420

protein

38 g

fibre

0 g

per 100 g · Typical serving: 20 g

Mozzarella

One of the lower-salt, lower-fat cheeses, with good protein per portion.

kcal

240

protein

23 g

fibre

0 g

per 100 g · Typical serving: 30 g part skim

Skyr

An Icelandic strained dairy product with more protein than Greek yogurt and almost no fat.

kcal

85

protein

14.6 g

fibre

0 g

per 100 g · Typical serving: 150 g plain, nonfat

Ricotta

A soft whey cheese with 14 g protein per half cup and a mild, creamy texture.

kcal

138

protein

11.4 g

fibre

0 g

per 100 g · Typical serving: 1/2 cup part skim (124 g)

Extra Virgin Olive Oil

The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.

kcal

881

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (13.5 g)

Dark Chocolate (85%)

A treat with genuine iron, magnesium and flavanols — at high cocoa percentages only.

kcal

593

protein

9.3 g

fibre

11 g

per 100 g · Typical serving: 30 g at 85% cocoa

Hummus

Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.

kcal

173

protein

5 g

fibre

4.3 g

per 100 g · Typical serving: 2 tbsp (30 g)

Tempeh

Fermented whole soybeans: 20 g protein and 9 g fibre per 100 g, with a firm, nutty bite.

kcal

192

protein

20.3 g

fibre

9 g

per 100 g · Typical serving: 100 g

Miso Paste

Fermented soybean paste that delivers deep savoury flavour from a single spoonful.

kcal

200

protein

11.8 g

fibre

5.3 g

per 100 g · Typical serving: 1 tbsp (17 g)

Sauerkraut

Fermented cabbage with live cultures, vitamin C and almost no calories.

kcal

20

protein

1 g

fibre

2.8 g

per 100 g · Typical serving: 1/2 cup (71 g)

Apricots

A small stone fruit rich in beta-carotene and potassium for very few calories.

kcal

49

protein

1.4 g

fibre

2 g

per 100 g · Typical serving: 2 apricots (70 g)

Plums

A juicy stone fruit with sorbitol and polyphenols that support regular digestion.

kcal

45

protein

0.8 g

fibre

1.4 g

per 100 g · Typical serving: 1 plum (66 g)

Figs

A honeyed fruit that carries useful calcium and fibre, especially when dried.

kcal

74

protein

0.8 g

fibre

2.9 g

per 100 g · Typical serving: 2 medium figs (100 g)

Guava

Exceptionally high in vitamin C and fibre — around four times the vitamin C of an orange.

kcal

67

protein

2.5 g

fibre

5.5 g

per 100 g · Typical serving: 1 fruit (55 g)

Grapefruit

A tart citrus with high water content, vitamin C and, in pink varieties, lycopene.

kcal

42

protein

0.8 g

fibre

1.6 g

per 100 g · Typical serving: 1/2 fruit (123 g)

Cranberries, fresh

A sharp berry known for proanthocyanidins studied in urinary tract health.

kcal

46

protein

0.4 g

fibre

4.6 g

per 100 g · Typical serving: 1 cup fresh (100 g)

Okra, raw

A pod vegetable with soluble fibre that thickens stews and supports blood sugar control.

kcal

33

protein

1.9 g

fibre

3.2 g

per 100 g · Typical serving: 100 g raw

Leeks, raw

An allium with prebiotic inulin that builds a savoury base in almost any dish.

kcal

61

protein

1.5 g

fibre

1.8 g

per 100 g · Typical serving: 100 g raw

Radishes, raw

A peppery root that adds crunch and glucosinolates for almost no calories.

kcal

16

protein

0.7 g

fibre

1.6 g

per 100 g · Typical serving: 100 g raw

Turnip, raw

A low-starch root that roasts and mashes well as a lighter potato alternative.

kcal

28

protein

0.9 g

fibre

1.8 g

per 100 g · Typical serving: 100 g raw

Parsnip, raw

A sweet winter root with more fibre than carrot and a caramelising sugar content.

kcal

75

protein

1.2 g

fibre

4.9 g

per 100 g · Typical serving: 100 g raw

Bok Choy, raw

A crisp Asian brassica that is exceptionally rich in vitamins A, C and K per calorie.

kcal

13

protein

1.5 g

fibre

1 g

per 100 g · Typical serving: 100 g raw

Watercress, raw

A peppery leaf that tops nutrient-density rankings, with vitamin K far above daily needs.

kcal

11

protein

2.3 g

fibre

0.5 g

per 100 g · Typical serving: 100 g raw

Rocket (Arugula), raw

A mustard-family leaf with nitrates and vitamin K that lifts any plain plate.

kcal

25

protein

2.6 g

fibre

1.6 g

per 100 g · Typical serving: 100 g raw

Collard Greens, cooked

A sturdy brassica leaf with high vitamin K, calcium and cholesterol-binding fibre.

kcal

33

protein

2.7 g

fibre

4 g

per 100 g · Typical serving: 100 g cooked

Green Beans, raw

A crisp pod vegetable that adds fibre and vitamin K to a plate in minutes.

kcal

31

protein

1.8 g

fibre

2.7 g

per 100 g · Typical serving: 100 g raw

Amaranth, cooked

A gluten-free pseudocereal with a complete amino acid profile and notable iron.

kcal

102

protein

3.8 g

fibre

2.1 g

per 100 g · Typical serving: 1 cup cooked (246 g)

Sorghum, cooked

A drought-hardy gluten-free grain with a chewy bite and a whole intact bran layer.

kcal

165

protein

5.3 g

fibre

3.3 g

per 100 g · Typical serving: 1 cup cooked (192 g)

Freekeh, cooked

Young green wheat, roasted for a smoky flavour, with more fibre and protein than rice.

kcal

112

protein

4.7 g

fibre

4.1 g

per 100 g · Typical serving: 1 cup cooked (170 g)

Wholewheat Couscous, cooked

Tiny steamed pasta made from durum wheat that is ready in five minutes.

kcal

112

protein

3.8 g

fibre

1.4 g

per 100 g · Typical serving: 1 cup cooked (157 g)

Soba Noodles, cooked

Buckwheat noodles with more protein than white pasta and a nutty flavour.

kcal

99

protein

5.1 g

fibre

1.3 g

per 100 g · Typical serving: 1 cup cooked (114 g)

Pecans

A buttery nut with the highest antioxidant capacity of the common tree nuts.

kcal

690

protein

9.3 g

fibre

9.7 g

per 100 g · Typical serving: 30 g (about 19 halves)

Macadamia Nuts

The richest common nut in monounsaturated fat, with a creamy texture and low carbohydrate.

kcal

680

protein

7.3 g

fibre

8 g

per 100 g · Typical serving: 30 g (about 11 nuts)

Sesame Seeds

Tiny seeds packed with calcium, copper and lignans that finish a dish with flavour.

kcal

572

protein

17.8 g

fibre

11.7 g

per 100 g · Typical serving: 2 tbsp (18 g)

Hemp Seeds

Hulled hemp hearts give around 10 g of complete plant protein per 30 g with balanced omega fats.

kcal

553

protein

31.7 g

fibre

4 g

per 100 g · Typical serving: 3 tbsp (30 g)

Peanut Butter

Ground peanuts giving 7 g protein per two tablespoons, best bought with no added sugar.

kcal

588

protein

25 g

fibre

5 g

per 100 g · Typical serving: 2 tbsp (32 g)

Coconut, fresh

Fresh coconut meat is high in fibre and saturated fat, with a distinctive sweet flavour.

kcal

354

protein

3.4 g

fibre

9 g

per 100 g · Typical serving: 50 g fresh meat

Halibut, cooked

A firm white fish giving over 25 g protein per fillet with very little fat.

kcal

111

protein

22.5 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Crab, cooked

Sweet shellfish meat that is high in protein, selenium and vitamin B12 with almost no fat.

kcal

97

protein

19.4 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Clams, cooked

Among the most iron- and B12-dense foods available, ounce for ounce.

kcal

148

protein

25.5 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Duck Breast, cooked

Rich dark poultry meat that is high in iron and zinc; most fat sits in the removable skin.

kcal

201

protein

23.5 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked, skin removed

Kimchi

Fermented cabbage with live lactic acid bacteria and a chilli-driven depth of flavour.

kcal

23

protein

1.7 g

fibre

1.6 g

per 100 g · Typical serving: 100 g

White Rice, cooked

The world's most widely eaten staple grain: mild, cheap and easy to digest.

kcal

130

protein

2.7 g

fibre

0.4 g

per 100 g · Typical serving: 100 g cooked

Basmati Rice, cooked

A long-grain aromatic rice with a lower glycaemic response than most white rices.

kcal

121

protein

3.1 g

fibre

0.6 g

per 100 g · Typical serving: 100 g cooked

Jasmine Rice, cooked

A soft, fragrant Thai long-grain rice used across Southeast Asia.

kcal

129

protein

2.9 g

fibre

0.5 g

per 100 g · Typical serving: 100 g cooked

Rice Noodles, cooked

Gluten-free noodles made from rice flour, central to Southeast Asian cooking.

kcal

109

protein

0.9 g

fibre

1 g

per 100 g · Typical serving: 100 g cooked

Ramen Noodles, cooked

Springy alkaline wheat noodles served in Japanese broth dishes.

kcal

138

protein

4.5 g

fibre

1.2 g

per 100 g · Typical serving: 100 g cooked

Udon Noodles, cooked

Thick, chewy Japanese wheat noodles served hot in broth or chilled.

kcal

127

protein

3.5 g

fibre

1.5 g

per 100 g · Typical serving: 100 g cooked

Egg Noodles, cooked

Wheat noodles enriched with egg, common in European and Chinese kitchens.

kcal

138

protein

4.5 g

fibre

1.2 g

per 100 g · Typical serving: 100 g cooked

White Pasta, cooked

Durum wheat pasta: the everyday refined-grain staple of Italian cooking.

kcal

158

protein

5.8 g

fibre

1.8 g

per 100 g · Typical serving: 100 g cooked

Macaroni, cooked

Short tubular pasta used everywhere from baked cheese dishes to cold salads.

kcal

158

protein

5.8 g

fibre

1.8 g

per 100 g · Typical serving: 100 g cooked

Semolina, dry

Coarse durum wheat used for pasta, couscous and milk puddings.

kcal

360

protein

12.6 g

fibre

4 g

per 100 g · Typical serving: 50 g dry

Polenta, cooked

Cooked cornmeal, naturally gluten-free and a northern Italian staple.

kcal

85

protein

2 g

fibre

1.2 g

per 100 g · Typical serving: 100 g cooked

Cornmeal, dry

Ground dried maize used for breads, porridges and coatings worldwide.

kcal

364

protein

8.2 g

fibre

7.2 g

per 100 g · Typical serving: 50 g dry

Wheat Flour, dry

The base of most of the world's breads, flatbreads and baked goods.

kcal

364

protein

10.4 g

fibre

2.8 g

per 100 g · Typical serving: 50 g dry

White Bread

Everyday refined-wheat loaf, usually fortified with iron and B vitamins.

kcal

263

protein

9 g

fibre

2.7 g

per 100 g · Typical serving: 2 slices (60 g)

Whole Wheat Bread

Bread made with the whole grain, giving two to three times the fibre of white.

kcal

247

protein

12.2 g

fibre

6.7 g

per 100 g · Typical serving: 2 slices (60 g)

Sourdough Bread

Slow-fermented bread with a mildly acidic flavour and open crumb.

kcal

258

protein

10.2 g

fibre

3.3 g

per 100 g · Typical serving: 2 slices (60 g)

Pita Bread

A pocket flatbread eaten across the Middle East and Mediterranean.

kcal

275

protein

9.2 g

fibre

2.2 g

per 100 g · Typical serving: 1 pita (60 g)

Flour Tortilla

Soft wheat flatbread that wraps everything from tacos to breakfast burritos.

kcal

311

protein

8.4 g

fibre

3.1 g

per 100 g · Typical serving: 1 medium (45 g)

Corn Tortilla

Nixtamalised maize flatbread, the everyday bread of Mexico.

kcal

212

protein

5.4 g

fibre

5.8 g

per 100 g · Typical serving: 2 tortillas (52 g)

Naan

Soft leavened flatbread baked against the wall of a tandoor.

kcal

291

protein

9.7 g

fibre

2.2 g

per 100 g · Typical serving: 1 naan (90 g)

Chapati

Unleavened wholemeal flatbread eaten daily across South Asia and East Africa.

kcal

300

protein

9 g

fibre

7 g

per 100 g · Typical serving: 1 chapati (50 g)

Baguette

Crusty French white loaf made from just flour, water, salt and yeast.

kcal

277

protein

9.3 g

fibre

2.3 g

per 100 g · Typical serving: 1 piece (60 g)

Bagel

A dense boiled-then-baked roll, popular as a breakfast base.

kcal

277

protein

10.7 g

fibre

2.3 g

per 100 g · Typical serving: 1 bagel (98 g)

Croissant

A laminated butter pastry eaten as a breakfast treat rather than a staple.

kcal

405

protein

8.2 g

fibre

2.6 g

per 100 g · Typical serving: 1 croissant (57 g)

English Muffin

A flat griddled yeast roll, split and toasted for breakfast sandwiches.

kcal

235

protein

7.7 g

fibre

2.6 g

per 100 g · Typical serving: 1 muffin (57 g)

Cornflakes, dry

Toasted maize breakfast flakes, usually fortified with vitamins and iron.

kcal

375

protein

7.5 g

fibre

3 g

per 100 g · Typical serving: 40 g dry

Granola, dry

Baked oat clusters with nuts and sweetener, energy-dense by design.

kcal

470

protein

11 g

fibre

8 g

per 100 g · Typical serving: 50 g dry

Muesli, dry

Unbaked oats mixed with dried fruit, nuts and seeds.

kcal

380

protein

11 g

fibre

10 g

per 100 g · Typical serving: 50 g dry

Rice Cakes

Puffed rice discs used as a light, gluten-free base for toppings.

kcal

389

protein

8.3 g

fibre

3.9 g

per 100 g · Typical serving: 2 cakes (18 g)

Crackers

Crisp baked wheat biscuits eaten with cheese, dips and soups.

kcal

433

protein

9.3 g

fibre

3.3 g

per 100 g · Typical serving: 5 crackers (30 g)

Popcorn

A whole grain snack that delivers real volume for very few calories when air-popped.

kcal

384

protein

12.4 g

fibre

14.4 g

per 100 g · Typical serving: 25 g air-popped

Pretzels

Salted baked wheat snacks, low in fat but also low in nutrients.

kcal

383

protein

10 g

fibre

3.3 g

per 100 g · Typical serving: 30 g

Instant Noodles, dry

Pre-fried dried wheat noodles with a seasoning sachet; a global convenience food.

kcal

450

protein

10 g

fibre

2.9 g

per 100 g · Typical serving: 1 pack (70 g dry)

Potato, boiled

A starchy staple that supplies potassium and vitamin C for modest calories.

kcal

87

protein

1.9 g

fibre

2 g

per 100 g · Typical serving: 1 medium boiled (150 g)

Yam, boiled

A dense tropical tuber central to West African and Caribbean cooking.

kcal

116

protein

1.5 g

fibre

4 g

per 100 g · Typical serving: 150 g boiled

Cassava, boiled

A drought-hardy root that feeds hundreds of millions as a primary energy source.

kcal

160

protein

1.4 g

fibre

1.8 g

per 100 g · Typical serving: 100 g boiled

Taro, cooked

A starchy corm with a nutty flavour, eaten across Asia, Africa and the Pacific.

kcal

142

protein

0.5 g

fibre

5.1 g

per 100 g · Typical serving: 100 g cooked

Plantain, cooked

A starchy cooking banana eaten as a savoury staple in the tropics.

kcal

122

protein

1.3 g

fibre

2.3 g

per 100 g · Typical serving: 100 g cooked

Tapioca, dry

Cassava starch in pearl or flour form, used for puddings, breads and thickening.

kcal

358

protein

0.2 g

fibre

1 g

per 100 g · Typical serving: 50 g dry pearls

Wheat Bran

The outer layer of the wheat kernel and one of the most concentrated fibre sources available.

kcal

213

protein

15.3 g

fibre

42.7 g

per 100 g · Typical serving: 15 g

Wheat Germ

The nutrient-rich embryo of the wheat kernel, high in vitamin E and folate.

kcal

367

protein

24 g

fibre

13.3 g

per 100 g · Typical serving: 15 g

Multigrain Bread

Bread made with several grains and seeds for a mixed nutrient profile.

kcal

267

protein

11.7 g

fibre

6.7 g

per 100 g · Typical serving: 2 slices (60 g)

Pancakes

A flour, egg and milk batter cooked on a griddle; a global breakfast format.

kcal

233

protein

6.7 g

fibre

1.3 g

per 100 g · Typical serving: 2 pancakes (75 g)

Waffles

A crisp batter cake cooked in a patterned iron, eaten sweet or savoury.

kcal

291

protein

7.9 g

fibre

1.6 g

per 100 g · Typical serving: 1 waffle (75 g)

Grits, cooked

Coarsely ground maize simmered to a porridge, a staple of the American South.

kcal

60

protein

1.3 g

fibre

0.7 g

per 100 g · Typical serving: 150 g cooked

Spelt, cooked

An ancient wheat species with a nutty flavour and good protein content.

kcal

127

protein

5.5 g

fibre

3.9 g

per 100 g · Typical serving: 100 g cooked

Fonio, cooked

A tiny fast-cooking West African grain, gluten-free and drought-resistant.

kcal

141

protein

2.5 g

fibre

1.5 g

per 100 g · Typical serving: 100 g cooked

Vermicelli, cooked

Very fine noodles, made from wheat or rice depending on the cuisine.

kcal

130

protein

3.5 g

fibre

1.2 g

per 100 g · Typical serving: 100 g cooked

Gnocchi, cooked

Soft potato-and-flour dumplings cooked in seconds in boiling water.

kcal

133

protein

3.3 g

fibre

1.6 g

per 100 g · Typical serving: 150 g cooked

Breadcrumbs

Dried ground bread used for coating, binding and adding crunch.

kcal

393

protein

13 g

fibre

4.3 g

per 100 g · Typical serving: 30 g

Spring Onions, raw

Mild young onions used raw or cooked in almost every cuisine.

kcal

33

protein

2 g

fibre

2.7 g

per 100 g · Typical serving: 30 g raw

Shallot, raw

A small, sweet-flavoured onion favoured for dressings and delicate sauces.

kcal

73

protein

2.7 g

fibre

3.3 g

per 100 g · Typical serving: 30 g raw

Ginger, fresh

A pungent rhizome used for flavour and traditionally for nausea relief.

kcal

80

protein

2 g

fibre

2 g

per 100 g · Typical serving: 10 g fresh

Chilli Pepper, raw

Hot capsicum varieties that carry capsaicin plus surprising amounts of vitamin C.

kcal

40

protein

2 g

fibre

1.5 g

per 100 g · Typical serving: 20 g raw

Green Bell Pepper, raw

An unripe sweet pepper with a grassy flavour and high vitamin C.

kcal

20

protein

0.9 g

fibre

1.7 g

per 100 g · Typical serving: 100 g raw

Iceberg Lettuce, raw

A crisp, watery salad leaf that adds crunch and volume.

kcal

14

protein

0.9 g

fibre

1.3 g

per 100 g · Typical serving: 80 g raw

Kohlrabi, raw

A crunchy brassica stem that tastes like a mild, sweet broccoli stalk.

kcal

27

protein

1.7 g

fibre

3.6 g

per 100 g · Typical serving: 100 g raw

Fennel, raw

An aniseed-scented bulb eaten raw in salads or roasted until sweet.

kcal

31

protein

1.2 g

fibre

3.1 g

per 100 g · Typical serving: 100 g raw

Celeriac, raw

A knobbly celery root that mashes and roasts like potato at a third of the carbohydrate.

kcal

42

protein

1.5 g

fibre

1.8 g

per 100 g · Typical serving: 100 g raw

Swede, cooked

A sweet winter root, also called rutabaga, used in stews and mashes.

kcal

30

protein

0.9 g

fibre

2.3 g

per 100 g · Typical serving: 100 g cooked

Jicama, raw

A crisp, juicy Mexican root eaten raw, high in prebiotic inulin fibre.

kcal

38

protein

0.7 g

fibre

4.9 g

per 100 g · Typical serving: 100 g raw

Snow Peas, raw

Flat edible-pod peas eaten whole, crisp and sweet.

kcal

42

protein

2.8 g

fibre

2.6 g

per 100 g · Typical serving: 100 g raw

Sugar Snap Peas, raw

Plump edible-pod peas that snap when fresh, sweet enough to eat raw.

kcal

42

protein

2.8 g

fibre

2.6 g

per 100 g · Typical serving: 100 g raw

Bamboo Shoots, cooked

Young bamboo stems, a crunchy low-calorie staple in East and Southeast Asian dishes.

kcal

12

protein

1.5 g

fibre

1 g

per 100 g · Typical serving: 100 g cooked

Water Chestnuts

An aquatic corm prized for staying crisp even after long cooking.

kcal

97

protein

1.4 g

fibre

3 g

per 100 g · Typical serving: 100 g

Nori, dried

Dried pressed seaweed sheets used for sushi, packed with iodine.

kcal

360

protein

60 g

fibre

30 g

per 100 g · Typical serving: 5 g dried

Wakame

A silky brown seaweed used in miso soup and Japanese salads.

kcal

50

protein

3 g

fibre

1 g

per 100 g · Typical serving: 10 g rehydrated

Spirulina, dried

A blue-green algae powder that is around 60 % protein by dry weight.

kcal

290

protein

57 g

fibre

4 g

per 100 g · Typical serving: 10 g dried

Daikon Radish, raw

A large mild white radish eaten raw, pickled or simmered across East Asia.

kcal

18

protein

0.6 g

fibre

1.6 g

per 100 g · Typical serving: 100 g raw

Napa Cabbage, raw

A tender Chinese cabbage used for stir-fries, soups and kimchi.

kcal

16

protein

1.2 g

fibre

1.2 g

per 100 g · Typical serving: 100 g raw

Red Cabbage, raw

A purple brassica whose colour comes from anthocyanin antioxidants.

kcal

31

protein

1.4 g

fibre

2.1 g

per 100 g · Typical serving: 100 g raw

Lotus Root, raw

A crisp, lace-patterned aquatic root used across East and South Asia.

kcal

74

protein

2.6 g

fibre

4.9 g

per 100 g · Typical serving: 100 g raw

Bitter Melon, raw

A knobbly gourd, intensely bitter and traditionally used in South Asian cooking.

kcal

17

protein

1 g

fibre

2.8 g

per 100 g · Typical serving: 100 g raw

Chayote, raw

A pale green gourd with a mild flavour, common in Latin American cooking.

kcal

19

protein

0.8 g

fibre

1.7 g

per 100 g · Typical serving: 100 g raw

Tomatillo, raw

A tart husked fruit that forms the base of Mexican green salsas.

kcal

32

protein

1 g

fibre

1.9 g

per 100 g · Typical serving: 100 g raw

Olives

Cured fruit of the olive tree, rich in monounsaturated fat and salt.

kcal

147

protein

1 g

fibre

3.3 g

per 100 g · Typical serving: 30 g (about 8 olives)

Pickles

Cucumbers preserved in brine or vinegar; a crunchy, near calorie-free condiment.

kcal

12

protein

0.5 g

fibre

1.2 g

per 100 g · Typical serving: 60 g

Sun-Dried Tomatoes, dry

Tomatoes dried to concentrate their sweetness, umami and lycopene.

kcal

260

protein

14.3 g

fibre

12.7 g

per 100 g · Typical serving: 30 g dry

Canned Tomatoes

Tinned tomatoes: the cheapest reliable base for sauces, stews and soups.

kcal

18

protein

0.9 g

fibre

1 g

per 100 g · Typical serving: 200 g

Tomato Paste

Reduced tomato concentrate that adds depth and lycopene to almost any savoury dish.

kcal

83

protein

4.3 g

fibre

4 g

per 100 g · Typical serving: 30 g

Lemon

A sour citrus that lifts flavour, cuts salt use and boosts iron absorption.

kcal

29

protein

1 g

fibre

2.8 g

per 100 g · Typical serving: 1 lemon (58 g)

Lime

A sharply aromatic citrus central to Latin American and Southeast Asian cooking.

kcal

30

protein

0.7 g

fibre

2.8 g

per 100 g · Typical serving: 1 lime (67 g)

Mandarin

Easy-peel small citrus, one of the most convenient fruit snacks available.

kcal

53

protein

0.8 g

fibre

1.8 g

per 100 g · Typical serving: 2 mandarins (176 g)

Nectarine

A smooth-skinned stone fruit, essentially a fuzz-free peach.

kcal

44

protein

1.1 g

fibre

1.7 g

per 100 g · Typical serving: 1 nectarine (142 g)

Persimmon

An autumn fruit with honeyed flesh and a notably high fibre content.

kcal

70

protein

0.6 g

fibre

3.6 g

per 100 g · Typical serving: 1 fruit (168 g)

Lychee

A floral, translucent tropical fruit with exceptional vitamin C.

kcal

66

protein

0.8 g

fibre

1.3 g

per 100 g · Typical serving: 100 g

Dragon Fruit

A mild cactus fruit with edible seeds that contribute fibre and magnesium.

kcal

57

protein

1.2 g

fibre

3 g

per 100 g · Typical serving: 100 g

Passion Fruit

An intensely aromatic fruit whose edible seeds make it remarkably high in fibre.

kcal

97

protein

2.2 g

fibre

10.4 g

per 100 g · Typical serving: 100 g pulp

Jackfruit, raw

A giant tropical fruit; young green flesh shreds like pulled meat.

kcal

95

protein

1.7 g

fibre

1.5 g

per 100 g · Typical serving: 100 g raw

Durian

The pungent 'king of fruits' of Southeast Asia, unusually rich and calorie-dense.

kcal

147

protein

1.5 g

fibre

3.8 g

per 100 g · Typical serving: 100 g

Starfruit

A crisp, tangy tropical fruit that slices into decorative stars.

kcal

31

protein

1 g

fibre

2.8 g

per 100 g · Typical serving: 100 g

Mulberries

Sweet-tart berries that are unusually rich in iron for a fruit.

kcal

43

protein

1.4 g

fibre

1.7 g

per 100 g · Typical serving: 100 g

Blackcurrant

A small dark berry with roughly four times the vitamin C of an orange by weight.

kcal

63

protein

1.4 g

fibre

4.3 g

per 100 g · Typical serving: 100 g

Rhubarb, raw

A tart stalk cooked like a fruit, high in vitamin K and very low in sugar.

kcal

21

protein

0.9 g

fibre

1.8 g

per 100 g · Typical serving: 100 g raw

Prunes

Dried plums, the best-evidenced food for supporting regularity.

kcal

240

protein

2.3 g

fibre

7 g

per 100 g · Typical serving: 40 g (about 5 prunes)

Raisins

Dried grapes: a portable, shelf-stable source of quick energy and iron.

kcal

300

protein

3 g

fibre

3.7 g

per 100 g · Typical serving: 30 g

Coconut Water

The clear liquid from young coconuts, naturally rich in potassium.

kcal

18

protein

0.7 g

fibre

1.1 g

per 100 g · Typical serving: 250 ml (250 g)

Soursop

A creamy tropical fruit, also called graviola, with a tangy custard flavour.

kcal

66

protein

1 g

fibre

3.3 g

per 100 g · Typical serving: 100 g

Quince, raw

A hard, fragrant autumn fruit that turns rosy and sweet when cooked.

kcal

57

protein

0.4 g

fibre

1.9 g

per 100 g · Typical serving: 100 g raw

Tamarind

A sour pod pulp used as a souring agent from India to Mexico.

kcal

240

protein

2.7 g

fibre

5.3 g

per 100 g · Typical serving: 30 g pulp

Lean Ground Beef, cooked

Five-percent-fat minced beef: a versatile, iron-rich base for everyday meals.

kcal

176

protein

26 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Ground Turkey, cooked

A leaner mince that takes strong seasoning well.

kcal

170

protein

27 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Duck, cooked

A rich poultry meat with a thick fat layer under the skin.

kcal

201

protein

23 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked, skinless

Beef Steak, cooked

Lean cuts such as sirloin deliver dense protein, iron and B12.

kcal

205

protein

30 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked, lean

Bacon, cooked

Cured pork belly or back; intensely savoury but salty and processed.

kcal

540

protein

36.7 g

fibre

0 g

per 100 g · Typical serving: 30 g cooked

Ham

Cooked cured pork, a convenient sandwich protein.

kcal

146

protein

20 g

fibre

0 g

per 100 g · Typical serving: 50 g

Pork Sausage

Seasoned minced pork in a casing; popular, but fatty and salty.

kcal

293

protein

14.7 g

fibre

0.4 g

per 100 g · Typical serving: 1 sausage (75 g)

Tilapia, cooked

An affordable, mild farmed white fish available almost everywhere.

kcal

128

protein

26 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Pollock, cooked

A lean white fish used for fish fingers, fillets and surimi.

kcal

111

protein

23 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Haddock, cooked

A firm white fish traditional in northern European cooking.

kcal

112

protein

24 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Canned Salmon, drained

Tinned salmon with soft edible bones, high in omega-3 and calcium.

kcal

142

protein

20 g

fibre

0 g

per 100 g · Typical serving: 100 g drained

Squid, cooked

A lean, quick-cooking cephalopod eaten across the Mediterranean and Asia.

kcal

92

protein

15.6 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Octopus, cooked

A lean, meaty seafood staple of Mediterranean and Japanese cooking.

kcal

164

protein

30 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Quark

A thick, fat-free fresh cheese popular across northern Europe.

kcal

67

protein

12 g

fibre

0 g

per 100 g · Typical serving: 150 g fat-free

Milk

Semi-skimmed cow's milk: an inexpensive package of protein, calcium and iodine.

kcal

49

protein

3.4 g

fibre

0 g

per 100 g · Typical serving: 250 ml (250 g)

Buttermilk

A tangy cultured milk used for baking and cooling drinks.

kcal

39

protein

3.2 g

fibre

0 g

per 100 g · Typical serving: 250 ml (250 g)

Yogurt

Plain set yogurt (dahi): an everyday cultured milk, milder and cheaper than strained Greek yogurt.

kcal

61

protein

3.5 g

fibre

0 g

per 100 g · Typical serving: 150 g plain whole-milk

Labneh

Strained yogurt cheese, thick and tangy, central to Levantine breakfasts.

kcal

174

protein

8 g

fibre

0 g

per 100 g · Typical serving: 100 g

Ghee

Clarified butter with the milk solids removed; a high-heat South Asian cooking fat.

kcal

862

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (13 g)

Butter

Churned cream: a flavour-first fat best used in small amounts.

kcal

729

protein

0.7 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (14 g)

Soy Milk

The only common plant milk with protein comparable to dairy.

kcal

32

protein

2.8 g

fibre

0.6 g

per 100 g · Typical serving: 250 ml unsweetened, fortified (250 g)

Oat Milk

A creamy plant milk that foams well, but is low in protein.

kcal

48

protein

1.2 g

fibre

0.8 g

per 100 g · Typical serving: 250 ml fortified (250 g)

Almond Milk

A light, low-calorie plant milk — but very low in protein.

kcal

13

protein

0.4 g

fibre

0.2 g

per 100 g · Typical serving: 250 ml unsweetened, fortified (250 g)

Seitan

Wheat gluten cooked into a chewy, very high-protein meat substitute.

kcal

141

protein

25 g

fibre

0.6 g

per 100 g · Typical serving: 100 g

Fava Beans, cooked

Broad beans, eaten fresh in spring and dried in Middle Eastern breakfasts.

kcal

110

protein

7.6 g

fibre

5.4 g

per 100 g · Typical serving: 100 g cooked

Mung Beans, cooked

Small green beans that cook quickly and sprout easily.

kcal

105

protein

7 g

fibre

7.6 g

per 100 g · Typical serving: 100 g cooked

Black-Eyed Peas, cooked

Quick-cooking cowpeas central to West African, Indian and Southern US cooking.

kcal

116

protein

7.7 g

fibre

6.5 g

per 100 g · Typical serving: 100 g cooked

Red Lentils, cooked

Split lentils that break down into a creamy dal in 20 minutes.

kcal

116

protein

9 g

fibre

4 g

per 100 g · Typical serving: 100 g cooked

Almond Butter

Ground almonds with more vitamin E and calcium than peanut butter.

kcal

613

protein

20.9 g

fibre

10.3 g

per 100 g · Typical serving: 2 tbsp (32 g)

Sesame Oil

Toasted seed oil used as a finishing seasoning across East Asia.

kcal

882

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (13.6 g)

Rapeseed Oil

A neutral, high-heat cooking oil with the lowest saturated fat of common oils.

kcal

886

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (14 g)

Sunflower Oil

A cheap, neutral oil that is very high in vitamin E.

kcal

882

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (13.6 g)

Avocado Oil

A monounsaturated oil with an exceptionally high smoke point.

kcal

886

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (14 g)

Coconut Milk, tinned

Pressed coconut flesh and water; the creamy base of countless curries.

kcal

197

protein

2 g

fibre

0 g

per 100 g · Typical serving: 100 ml tinned (100 g)

Coconut Oil

A solid tropical fat, over 80 % saturated despite its health-food reputation.

kcal

864

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (14 g)

Soy Sauce

Fermented soybean seasoning that supplies deep umami — and a lot of salt.

kcal

56

protein

8.1 g

fibre

0.6 g

per 100 g · Typical serving: 1 tbsp (16 g)

Fish Sauce

Fermented anchovy extract, the salt-and-umami backbone of Southeast Asian food.

kcal

33

protein

5 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (18 g)

Tamari

A Japanese soy sauce brewed with little or no wheat, so usually gluten-free.

kcal

61

protein

10.6 g

fibre

0.6 g

per 100 g · Typical serving: 1 tbsp (18 g)

Vinegar

Fermented acid — cider, wine or rice — that brightens food without salt or calories.

kcal

20

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (15 g)

Mustard

A pungent seed condiment that adds flavour for almost no calories.

kcal

100

protein

6 g

fibre

4 g

per 100 g · Typical serving: 1 tbsp (15 g)

Ketchup

Sweetened tomato condiment; a source of lycopene, but also of free sugars.

kcal

100

protein

1.2 g

fibre

0.6 g

per 100 g · Typical serving: 1 tbsp (17 g)

Hot Sauce

Fermented or vinegar-based chilli sauce that adds heat for no calories.

kcal

20

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tsp (5 g)

Mayonnaise

An oil-and-egg emulsion: almost pure fat, so portion matters.

kcal

671

protein

0.7 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (14 g)

Honey

Concentrated natural sugar with trace antioxidants; still a free sugar.

kcal

305

protein

0.5 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (21 g)

Maple Syrup

Boiled maple sap; a natural sweetener with useful manganese and zinc.

kcal

260

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (20 g)

Jaggery

Unrefined cane or palm sugar used across South Asia and Africa.

kcal

380

protein

0.5 g

fibre

0 g

per 100 g · Typical serving: 20 g

Cocoa Powder

Defatted cacao: one of the most polyphenol-rich foods per gram.

kcal

230

protein

20 g

fibre

33 g

per 100 g · Typical serving: 10 g

Coffee

Brewed coffee: essentially calorie-free, and rich in polyphenols.

kcal

1

protein

0.1 g

fibre

0 g

per 100 g · Typical serving: 240 ml black (240 g)

Black Tea

Fully oxidised tea leaves; the world's most consumed prepared drink after water.

kcal

1

protein

0 g

fibre

0 g

per 100 g · Typical serving: 240 ml (240 g)

Matcha

Stone-ground green tea leaves, so you consume the whole leaf.

kcal

300

protein

30 g

fibre

30 g

per 100 g · Typical serving: 2 g powder

Kombucha

Fermented sweet tea, lightly fizzy and containing live cultures.

kcal

13

protein

0 g

fibre

0 g

per 100 g · Typical serving: 250 ml (250 g)

Falafel

Spiced ground chickpea fritters, a Levantine street-food staple.

kcal

333

protein

13.3 g

fibre

4.9 g

per 100 g · Typical serving: 100 g

Tabbouleh

A parsley-led Levantine salad with bulgur, tomato, lemon and olive oil.

kcal

120

protein

2 g

fibre

3 g

per 100 g · Typical serving: 100 g

Pesto

Basil, pine nuts, garlic, cheese and olive oil blended into a rich sauce.

kcal

457

protein

10 g

fibre

2 g

per 100 g · Typical serving: 30 g

Curry Powder

A ground spice blend that adds flavour and antioxidants for no calories.

kcal

333

protein

13.3 g

fibre

35 g

per 100 g · Typical serving: 1 tbsp (6 g)

Cumin

Warm, earthy seeds used from Mexico to India, notably rich in iron.

kcal

400

protein

20 g

fibre

10 g

per 100 g · Typical serving: 1 tsp (2 g)

Coriander Seed

Citrusy dried seeds of the coriander plant, a base note in most spice blends.

kcal

300

protein

15 g

fibre

40 g

per 100 g · Typical serving: 1 tsp (2 g)

Paprika

Ground dried peppers; smoked versions add depth without any meat.

kcal

300

protein

15 g

fibre

40 g

per 100 g · Typical serving: 1 tsp (2 g)

Black Pepper

The world's most traded spice; its piperine also aids nutrient absorption.

kcal

300

protein

10 g

fibre

30 g

per 100 g · Typical serving: 1 tsp (2 g)

Cinnamon

Aromatic bark that sweetens the perception of food without any sugar.

kcal

231

protein

3.8 g

fibre

53.8 g

per 100 g · Typical serving: 1 tsp (2.6 g)

Oregano, dried

A Mediterranean herb with one of the highest antioxidant densities of any food.

kcal

300

protein

10 g

fibre

40 g

per 100 g · Typical serving: 1 tsp dried (1 g)

Basil, fresh

A sweet, aromatic leaf central to Italian and Thai cooking.

kcal

20

protein

3 g

fibre

2 g

per 100 g · Typical serving: 10 g fresh

Parsley, fresh

A fresh herb used by the handful in Middle Eastern cooking, not just as garnish.

kcal

37

protein

3 g

fibre

3.3 g

per 100 g · Typical serving: 30 g fresh

Coriander Leaf, fresh

A bright, polarising herb used across Asian and Latin American cooking.

kcal

25

protein

2 g

fibre

3 g

per 100 g · Typical serving: 20 g fresh

Mint, fresh

A cooling herb used in teas, salads and yogurt sauces worldwide.

kcal

40

protein

3 g

fibre

8 g

per 100 g · Typical serving: 10 g fresh

Nutritional Yeast

Deactivated yeast flakes with a cheesy flavour, usually fortified with B12.

kcal

380

protein

50 g

fibre

20 g

per 100 g · Typical serving: 10 g

Baked Beans

Haricot beans in tomato sauce; a cheap, convenient source of fibre and protein.

kcal

81

protein

4.8 g

fibre

3.7 g

per 100 g · Typical serving: 200 g

Stock Cube

Concentrated savoury seasoning for soups, grains and stews.

kcal

250

protein

10 g

fibre

0 g

per 100 g · Typical serving: 1 cube (10 g)

Balsamic Vinegar

Aged grape must vinegar, sweet-sour and intensely flavoured.

kcal

88

protein

0.6 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (16 g)

Seaweed Snacks

Crisp roasted nori sheets, a very low-calorie savoury snack.

kcal

500

protein

20 g

fibre

10 g

per 100 g · Typical serving: 5 g

Whey Protein Powder

Concentrated milk protein used to top up daily intake around training.

kcal

400

protein

80 g

fibre

0 g

per 100 g · Typical serving: 30 g scoop

Turmeric

The golden rhizome behind curry's colour, rich in curcumin.

kcal

300

protein

10 g

fibre

23.3 g

per 100 g · Typical serving: 1 tsp ground (3 g)

Cardamom

Fragrant green pods used in both sweet and savoury cooking from India to Scandinavia.

kcal

300

protein

10 g

fibre

30 g

per 100 g · Typical serving: 1 tsp ground (2 g)

Cloves

Dried flower buds with one of the highest antioxidant scores of any food.

kcal

300

protein

5 g

fibre

35 g

per 100 g · Typical serving: 1 tsp ground (2 g)

Nutmeg

A warm, sweet spice grated into sauces, greens and baked dishes.

kcal

545

protein

4.5 g

fibre

22.7 g

per 100 g · Typical serving: 1 tsp ground (2.2 g)

Bay Leaf

An aromatic leaf simmered into stocks, stews and pulses.

kcal

333

protein

0 g

fibre

33.3 g

per 100 g · Typical serving: 1 leaf (0.6 g)

Thyme, dried

A hardy Mediterranean herb that holds its flavour through long cooking.

kcal

300

protein

10 g

fibre

40 g

per 100 g · Typical serving: 1 tsp dried (1 g)

Rosemary, fresh

A resinous evergreen herb used with roasts, breads and potatoes.

kcal

118

protein

5.9 g

fibre

11.8 g

per 100 g · Typical serving: 1 tbsp fresh (1.7 g)

Dill, fresh

A feathery herb central to Nordic, Eastern European and Middle Eastern cooking.

kcal

40

protein

3 g

fibre

2 g

per 100 g · Typical serving: 10 g fresh

Chives, fresh

The mildest allium, snipped raw over finished dishes.

kcal

30

protein

3 g

fibre

3 g

per 100 g · Typical serving: 10 g fresh

Garlic Powder

Dried ground garlic — convenient, shelf-stable seasoning for rubs and blends.

kcal

333

protein

16.7 g

fibre

10 g

per 100 g · Typical serving: 1 tsp (3 g)

Capers

Pickled flower buds that add sharp, salty bursts to Mediterranean dishes.

kcal

20

protein

2.7 g

fibre

3.3 g

per 100 g · Typical serving: 15 g

Horseradish

A fiery root grated into sauces, clearing the sinuses instantly.

kcal

47

protein

1.3 g

fibre

3.3 g

per 100 g · Typical serving: 15 g prepared

Bean Sprouts, raw

Sprouted mung beans, crisp and cheap, added at the last moment to Asian dishes.

kcal

30

protein

3 g

fibre

1.8 g

per 100 g · Typical serving: 100 g raw

Mustard Greens, raw

Peppery brassica leaves eaten across India, China and the American South.

kcal

27

protein

2.9 g

fibre

3.2 g

per 100 g · Typical serving: 100 g raw

Endive, raw

A pale, bitter salad leaf whose sturdy boats hold fillings well.

kcal

17

protein

1.3 g

fibre

3.1 g

per 100 g · Typical serving: 100 g raw

Radicchio, raw

A crimson Italian chicory, bitter raw and sweet when grilled.

kcal

23

protein

1.4 g

fibre

0.9 g

per 100 g · Typical serving: 100 g raw

Kumquat

A tiny citrus eaten whole, skin and all — where most of the flavour sits.

kcal

71

protein

1.9 g

fibre

6.5 g

per 100 g · Typical serving: 100 g

Rambutan

A hairy-skinned Southeast Asian fruit with sweet, lychee-like flesh.

kcal

68

protein

0.7 g

fibre

0.9 g

per 100 g · Typical serving: 100 g

Longan

The 'dragon eye' fruit, a smaller, more musky relative of the lychee.

kcal

60

protein

1.3 g

fibre

1.1 g

per 100 g · Typical serving: 100 g

Breadfruit, raw

A starchy tropical staple cooked like potato across the Pacific and Caribbean.

kcal

103

protein

1.1 g

fibre

4.9 g

per 100 g · Typical serving: 100 g raw

Goat Meat, cooked

The most widely eaten red meat worldwide, and one of the leanest.

kcal

143

protein

27 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Rabbit, cooked

A very lean white meat traditional across Mediterranean Europe.

kcal

173

protein

33 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Quail Eggs

Tiny speckled eggs with a richer yolk-to-white ratio than hen's eggs.

kcal

158

protein

13.3 g

fibre

0 g

per 100 g · Typical serving: 5 eggs (45 g)

Duck Eggs

Larger, richer eggs with more fat and B12 than hen's eggs.

kcal

186

protein

12.9 g

fibre

0 g

per 100 g · Typical serving: 1 egg (70 g)

Sea Bass, cooked

A delicate white fish with crisp skin and moderate omega-3.

kcal

124

protein

24 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Snapper, cooked

A firm, sweet-fleshed tropical fish suited to whole roasting.

kcal

128

protein

26 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Catfish, cooked

An affordable farmed fish widely eaten in the US, Africa and Southeast Asia.

kcal

105

protein

18 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Crayfish, cooked

Small freshwater shellfish, sweet and very lean.

kcal

87

protein

18 g

fibre

0 g

per 100 g · Typical serving: 100 g cooked

Chorizo

Paprika-cured pork sausage that releases scarlet, flavour-packed fat when cooked.

kcal

453

protein

23.3 g

fibre

0 g

per 100 g · Typical serving: 30 g

Salami

Air-dried fermented sausage, intensely savoury and energy-dense.

kcal

400

protein

21.7 g

fibre

0 g

per 100 g · Typical serving: 30 g

Gouda

A semi-hard Dutch cheese and one of the better food sources of vitamin K2.

kcal

337

protein

23.3 g

fibre

0 g

per 100 g · Typical serving: 30 g

Brie

A soft bloomy-rind cheese, creamy and mild.

kcal

333

protein

20.7 g

fibre

0 g

per 100 g · Typical serving: 30 g

Halloumi

A Cypriot brined cheese with a high melting point, made for grilling.

kcal

320

protein

22 g

fibre

0 g

per 100 g · Typical serving: 50 g

Cream Cheese

A soft spreadable cheese that is mostly fat rather than protein.

kcal

340

protein

6 g

fibre

0 g

per 100 g · Typical serving: 30 g

Soured Cream

Cultured cream used to cool spice and enrich sauces.

kcal

197

protein

2.3 g

fibre

0 g

per 100 g · Typical serving: 30 g

Gochujang

Korean fermented chilli paste: sweet, savoury and hot at once.

kcal

178

protein

5.6 g

fibre

3.3 g

per 100 g · Typical serving: 1 tbsp (18 g)

Harissa

A North African chilli and spice paste bound with olive oil.

kcal

233

protein

4.7 g

fibre

6 g

per 100 g · Typical serving: 1 tbsp (15 g)

Molasses

The dark syrup left from sugar refining, unusually rich in iron and calcium.

kcal

290

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (20 g)

Peanut Oil

A high-smoke-point oil favoured for stir-frying and deep-frying.

kcal

881

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (13.5 g)

Mustard Oil

A pungent, high-heat cooking oil used daily across North India, Nepal and Bangladesh.

kcal

886

protein

0 g

fibre

0 g

per 100 g · Typical serving: 1 tbsp (14 g)

Jam

Fruit preserved with sugar; a small amount of fruit and a lot of free sugar.

kcal

280

protein

0.5 g

fibre

1 g

per 100 g · Typical serving: 1 tbsp (20 g)

Honeydew Melon, raw

A pale-green melon with mild sweetness and useful vitamin C for very few calories.

kcal

36

protein

0.5 g

fibre

0.8 g

per 100 g · Typical serving: 100 g raw

Pomelo, raw

The largest citrus fruit, milder than grapefruit, with a thick pith and juicy segments.

kcal

38

protein

0.8 g

fibre

1 g

per 100 g · Typical serving: 100 g raw

Boysenberries, frozen

A blackberry–raspberry hybrid with deep colour and a useful fibre load for a berry.

kcal

50

protein

1.1 g

fibre

5.3 g

per 100 g · Typical serving: 100 g frozen

Gooseberries, raw

Tart northern berries with more fibre than most dessert fruits and a sharp cooking flavour.

kcal

44

protein

0.9 g

fibre

4.3 g

per 100 g · Typical serving: 100 g raw

Elderberries, raw

Dark berries traditionally simmered into syrups; raw fruit is astringent and should be cooked.

kcal

73

protein

0.7 g

fibre

7 g

per 100 g · Typical serving: 100 g raw

Red Currants, raw

Translucent tart berries used in northern European cooking, high in vitamin C for their size.

kcal

56

protein

1.4 g

fibre

4.3 g

per 100 g · Typical serving: 100 g raw

Dried Apricots, dried

Sun-dried apricot halves that concentrate potassium, fibre and beta-carotene into a small handful.

kcal

240

protein

3.5 g

fibre

7.3 g

per 100 g · Typical serving: 40 g dried

Dried Figs, dried

Chewy dried figs that supply more calcium and fibre than most dried fruit.

kcal

250

protein

3.3 g

fibre

9.8 g

per 100 g · Typical serving: 40 g dried

Goji Berries, dried

Dried wolfberries with a tomato-like sweetness and notable carotenoid content.

kcal

350

protein

14.3 g

fibre

13 g

per 100 g · Typical serving: 30 g dried

Cape Gooseberry, raw

A lantern-husked fruit, also called physalis, with a sweet-tart flavour and useful vitamin C.

kcal

53

protein

1.9 g

fibre

0 g

per 100 g · Typical serving: 100 g raw

Sour Cherries, raw

Tart cooking cherries, richer in anthocyanins than sweet cherries and usually eaten cooked.

kcal

50

protein

1 g

fibre

1.6 g

per 100 g · Typical serving: 100 g raw

Dried Cranberries, dried

Sweetened dried cranberries used in baking and salads; most of the calories come from added sugar.

kcal

308

protein

0.3 g

fibre

5.3 g

per 100 g · Typical serving: 40 g dried

Dried Mango, dried

Chewy dried mango that concentrates natural sugars and carotenoids into a compact snack.

kcal

320

protein

2.5 g

fibre

2.5 g

per 100 g · Typical serving: 40 g dried

Acerola, raw

A Caribbean cherry among the richest natural vitamin C sources of any commonly analysed fruit.

kcal

32

protein

0.4 g

fibre

1.1 g

per 100 g · Typical serving: 100 g raw

Loquat, raw

A stone-fruit relative with orange flesh, mild sweetness and useful vitamin A carotenoids.

kcal

47

protein

0.4 g

fibre

1.7 g

per 100 g · Typical serving: 100 g raw

Feijoa, raw

A fragrant green fruit also called pineapple guava, with a jelly-like pulp and notable fibre.

kcal

61

protein

0.7 g

fibre

6.4 g

per 100 g · Typical serving: 100 g raw

Sapodilla, raw

A brown-skinned tropical fruit with malty, pear-like flesh and more natural sugar than most fruit.

kcal

83

protein

0.4 g

fibre

5.3 g

per 100 g · Typical serving: 100 g raw

Asian Pear, raw

A crisp, juicy pear that stays firm when ripe, with a refreshing texture closer to apple.

kcal

42

protein

0.5 g

fibre

3.6 g

per 100 g · Typical serving: 100 g raw

Cloudberries, raw

Amber Arctic berries, tart and aromatic, traditionally eaten with cream or game.

kcal

51

protein

2.4 g

fibre

0 g

per 100 g · Typical serving: 100 g raw

Prickly Pear, raw

Cactus fruit with seedy, melon-like flesh and a mild sweetness once the spines are removed.

kcal

41

protein

0.7 g

fibre

3.6 g

per 100 g · Typical serving: 100 g raw

Orange Juice

Unsweetened orange juice: vitamin C is high, but fibre is lost when the fruit is pressed.

kcal

45

protein

0.7 g

fibre

0.2 g