Almond Butter, Plain (No Salt)
614 cal per 100g• P: 21g | C: 18.9g | F: 55.5g
614 cal per 100g• P: 21g | C: 18.9g | F: 55.5g
590 cal per 100g• P: 21.4g | C: 18.6g | F: 52.5g
15 cal per 100g• P: 0.4g | C: 0.3g | F: 1.2g
579 cal per 100g• P: 21.2g | C: 21.6g | F: 49.9g
15 cal per 100g• P: 0g | C: 3.8g | F: 0g
American Cheese (Processed Slice)
371 cal per 100g• P: 18.1g | C: 3.7g | F: 31.8g
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
42 cal per 100g• P: 0.2g | C: 11.3g | F: 0.1g
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
Apple, fuji, unpeeled, raw
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
Apple, golden delicious, unpeeled, raw
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
Apple, granny-smith, unpeeled, raw
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
Apple, pink lady, unpeeled, raw
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
Apple, red delicious, unpeeled, raw
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
Apple, royal gala, unpeeled, raw
52 cal per 100g• P: 0.3g | C: 13.8g | F: 0.2g
48 cal per 100g• P: 1.4g | C: 11.1g | F: 0.4g
Asparagus (Baked or Steamed)
27 cal per 100g• P: 2.2g | C: 4g | F: 0.2g
Asparagus, (baked or steamed)
27 cal per 100g• P: 2.2g | C: 4g | F: 0.2g
Asparagus, Cooked (Boiled)
20 cal per 100g• P: 2.2g | C: 3.9g | F: 0.1g
20 cal per 100g• P: 2.2g | C: 3.9g | F: 0.1g
160 cal per 100g• P: 2g | C: 8.5g | F: 14.7g
160 cal per 100g• P: 2g | C: 8.5g | F: 14.7g
No calorie data — cannot be used for swaps
Bagel, Everything (Seeds/Salt)
275 cal per 100g• P: 10.6g | C: 53g | F: 1.4g
Bagel, Plain (White/refined)
275 cal per 100g• P: 10g | C: 53g | F: 1.5g
250 cal per 100g• P: 10g | C: 48g | F: 1.5g
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted
287 cal per 100g• P: 11.1g | C: 57.4g | F: 1.4g
Baking powder, dry powder
53 cal per 100g• P: 0g | C: 27.7g | F: 0g
Balsamic dressing- calorie wise
150 cal per 100g• P: 1g | C: 15g | F: 10g
Balsamic Vinaigrette (Commercial)
450 cal per 100g• P: 0g | C: 15g | F: 45g
88 cal per 100g• P: 0.5g | C: 17g | F: 0g
89 cal per 100g• P: 1.1g | C: 22.8g | F: 0.3g
89 cal per 100g• P: 1.1g | C: 22.8g | F: 0.3g
102 cal per 100g• P: 21.4g | C: 0g | F: 1.8g
Basmati Rice, White, Raw/Dry
356 cal per 100g• P: 8g | C: 77g | F: 1g
410 cal per 100g• P: 33.2g | C: 11g | F: 25.6g
Beef Protein Isolate Powder
380 cal per 100g• P: 85g | C: 2g | F: 2g
902 cal per 100g• P: 0g | C: 0g | F: 100g
No calorie data — cannot be used for swaps
No calorie data — cannot be used for swaps
44 cal per 100g• P: 1.7g | C: 10g | F: 0.2g
31 cal per 100g• P: 1g | C: 6g | F: 0.3g
Bison, Ground (Grass Fed), Cooked
High Protein fatter protein
146 cal per 100g• P: 20.2g | C: 0g | F: 7.2g
150 cal per 100g• P: 8.9g | C: 27.4g | F: 0.5g
43 cal per 100g• P: 1.4g | C: 9.6g | F: 0.5g
43 cal per 100g• P: 1.4g | C: 9.6g | F: 0.5g
Blueberries, Frozen (Unsweetened)
57 cal per 100g• P: 0.7g | C: 14.5g | F: 0.3g
Blueberry, purchased frozen
32 cal per 100g• P: 0.7g | C: 7.7g | F: 0.3g
32 cal per 100g• P: 0.7g | C: 7.7g | F: 0.3g
Bone Broth, Chicken or Beef
15 cal per 100g• P: 3g | C: 0g | F: 0g
659 cal per 100g• P: 14.3g | C: 12.3g | F: 67.1g
Breakfast Sausage Link, Pork (Cooked)
343 cal per 100g• P: 14.3g | C: 1.6g | F: 30.7g
334 cal per 100g• P: 20.7g | C: 0.5g | F: 27.7g
Broccoli, Cooked (Steamed)
34 cal per 100g• P: 2.8g | C: 6.6g | F: 0.4g
34 cal per 100g• P: 2.8g | C: 6.6g | F: 0.4g
34 cal per 100g• P: 2.8g | C: 6.6g | F: 0.4g
112 cal per 100g• P: 2.6g | C: 23.5g | F: 0.9g
Brown Rice, Medium Grain, Raw/Dry
112 cal per 100g• P: 2.6g | C: 23.5g | F: 0.9g
Brussels sprout, fresh, raw
36 cal per 100g• P: 2.6g | C: 7.1g | F: 0.5g
Brussels Sprouts, Cooked (Boiled)
36 cal per 100g• P: 2.6g | C: 7.1g | F: 0.5g
300 cal per 100g• P: 34g | C: 34g | F: 5g
717 cal per 100g• P: 0.8g | C: 0.1g | F: 81.1g
Butternut Squash, Baked (Cubed)
40 cal per 100g• P: 1g | C: 10.5g | F: 0.1g
25 cal per 100g• P: 1.3g | C: 5.8g | F: 0.1g
533 cal per 100g• P: 1.5g | C: 3.5g | F: 56.5g
157 cal per 100g• P: 20.6g | C: 1.4g | F: 7.1g
Cantaloupe (Melon), Fresh
34 cal per 100g• P: 0.8g | C: 8.2g | F: 0.2g
41 cal per 100g• P: 0.9g | C: 9.6g | F: 0.2g
360 cal per 100g• P: 80g | C: 5g | F: 2g
25 cal per 100g• P: 1g | C: 1.5g | F: 2g
553 cal per 100g• P: 18.2g | C: 30.2g | F: 43.8g
25 cal per 100g• P: 1.9g | C: 5g | F: 0.3g
25 cal per 100g• P: 1.9g | C: 5g | F: 0.3g
14 cal per 100g• P: 0.7g | C: 3g | F: 0.2g
14 cal per 100g• P: 0.7g | C: 3g | F: 0.2g
Cheerios, Plain (Oat Cereal)
379 cal per 100g• P: 12g | C: 73g | F: 6g
No calorie data — cannot be used for swaps
403 cal per 100g• P: 24.9g | C: 1.3g | F: 33.1g
Cherries, Sweet, Raw (Pitted)
63 cal per 100g• P: 1.1g | C: 16g | F: 0.2g
63 cal per 100g• P: 1.1g | C: 16g | F: 0.2g
486 cal per 100g• P: 16.5g | C: 42.1g | F: 30.7g
Chicken Breast, Boneless, Skinless (Cooked)
156 cal per 100g• P: 31g | C: 0g | F: 3.6g
Chicken Drumstick, Meat Only, Cooked
High Protein fatter protein
155 cal per 100g• P: 24.2g | C: 0g | F: 5.7g
Chicken Leg Quarter, Roasted (Meat & Skin)
High Protein fatter protein
214 cal per 100g• P: 23g | C: 0g | F: 13g
Chicken Thigh, Boneless/Skinless (Cooked)
High Protein fatter protein
209 cal per 100g• P: 26g | C: 0g | F: 10.9g
Chicken Thigh, Skin Removed
High Protein fatter protein
209 cal per 100g• P: 26g | C: 0g | F: 10.9g
Chicken Wings, Roasted (Skin On/Meat)
254 cal per 100g• P: 23.8g | C: 0g | F: 16.9g
Chickpea, canned, drained
164 cal per 100g• P: 8.9g | C: 27.4g | F: 2.6g
Chickpeas (Cooked Weight)
169 cal per 100g• P: 8.9g | C: 27.4g | F: 2.6g
Chocolate Chip Cookie, Homemade
488 cal per 100g• P: 4.6g | C: 62.7g | F: 24.5g
247 cal per 100g• P: 4g | C: 80.6g | F: 1.2g
370 cal per 100g• P: 14.8g | C: 61.5g | F: 7.5g
380 cal per 100g• P: 0g | C: 95g | F: 0g
Cocoa Powder, Unsweetened
228 cal per 100g• P: 19.6g | C: 57.9g | F: 13.7g
Coconut Aminos (Soy Sauce Sub)
140 cal per 100g• P: 0g | C: 35g | F: 0g
400 cal per 100g• P: 20g | C: 60g | F: 13.3g
862 cal per 100g• P: 0g | C: 0g | F: 100g
Coconut Water, Pure (Unsweetened)
19 cal per 100g• P: 0.7g | C: 3.7g | F: 0.2g
Coconut Yogurt, Unsweetened Plain, Dairy Free
63 cal per 100g• P: 1.7g | C: 5g | F: 4g
Cod, Pacific, Cooked (Dry Heat)
82 cal per 100g• P: 17.8g | C: 0g | F: 0.7g
Cod, Pacific, Cooked from Fresh
82 cal per 100g• P: 17.8g | C: 0g | F: 0.7g
Cod, Pacific, Cooked from Frozen
82 cal per 100g• P: 17.8g | C: 0g | F: 0.7g
2 cal per 100g• P: 0.1g | C: 0g | F: 0g
Cola / Pop, Regular (355 ml)
No calorie data — cannot be used for swaps
Collagen Peptides (Powder)
360 cal per 100g• P: 90g | C: 0g | F: 0g
Cookie Butter (Biscoff/Speculoos)
569 cal per 100g• P: 3.2g | C: 57.3g | F: 36.3g
Cooking Spray (PAM/Oil Spray)
884 cal per 100g• P: 0g | C: 0g | F: 100g
No calorie data — cannot be used for swaps
Corn Flakes (Cereal), Dry
357 cal per 100g• P: 7.5g | C: 84g | F: 0.4g
Cottage Cheese, Low Fat (2%)
82 cal per 100g• P: 11.1g | C: 4.3g | F: 2.3g
Cottage Cheese, Nonfat (0%)
72 cal per 100g• P: 10.3g | C: 6.7g | F: 0.3g
No calorie data — cannot be used for swaps
Cranberries, Dried (Sweetened)
308 cal per 100g• P: 0.2g | C: 82.8g | F: 1.1g
46 cal per 100g• P: 0.4g | C: 12.2g | F: 0.1g
Cranberry Cocktail (1 cup)
No calorie data — cannot be used for swaps
46 cal per 100g• P: 0.4g | C: 12.2g | F: 0.1g
380 cal per 100g• P: 25g | C: 40g | F: 12g
Cream Cheese, Light (Neufchatel)
255 cal per 100g• P: 7.8g | C: 3.8g | F: 23.4g
360 cal per 100g• P: 7g | C: 80g | F: 1g
360 cal per 100g• P: 7g | C: 80g | F: 1g
367 cal per 100g• P: 10.4g | C: 76.5g | F: 1.3g
No calorie data — cannot be used for swaps
Croissant, Butter (Medium)
406 cal per 100g• P: 8.2g | C: 45.8g | F: 21g
400 cal per 100g• P: 12g | C: 60g | F: 12g
Cucumber, common, peeled, raw
15 cal per 100g• P: 0.7g | C: 3.6g | F: 0.1g
Cucumber, common, unpeeled, raw
15 cal per 100g• P: 0.7g | C: 3.6g | F: 0.1g
Cucumber, Raw (With Peel)
15 cal per 100g• P: 0.7g | C: 3.6g | F: 0.1g
325 cal per 100g• P: 14.3g | C: 55.8g | F: 14g
Dark Chocolate (85% Cacao)
598 cal per 100g• P: 7.8g | C: 45.9g | F: 42.6g
Dark Leafy Greens Mix (Bagged)
23 cal per 100g• P: 2.9g | C: 3.6g | F: 0.4g
Deli Turkey Breast, Low Sodium
104 cal per 100g• P: 20g | C: 3g | F: 1g
Dextrose Powder (Corn Sugar)
387 cal per 100g• P: 0g | C: 100g | F: 0g
Doughnuts, yeast-leavened, with creme filling
361 cal per 100g• P: 6.4g | C: 30g | F: 24.5g
No calorie data — cannot be used for swaps
Edamame, In Pods (Steamed)
121 cal per 100g• P: 11.9g | C: 8.9g | F: 5.2g
155 cal per 100g• P: 12.6g | C: 1.1g | F: 10.6g
360 cal per 100g• P: 7g | C: 80g | F: 1g
Elv8 Cream of Rice (Grams)
349 cal per 100g• P: 8g | C: 75.1g | F: 1.3g
Elv8 Cream of Rice (Per scoop)
No calorie data — cannot be used for swaps
English Muffin, Whole Wheat
218 cal per 100g• P: 9g | C: 41g | F: 1.8g
20 cal per 100g• P: 0g | C: 100g | F: 0g
No calorie data — cannot be used for swaps
Extra Lean Ground Beef
High Protein fatter protein
137 cal per 100g• P: 21.4g | C: 0g | F: 5g
Extra Lean Ground Beef (95% Lean), Cooked
High Protein fatter protein
137 cal per 100g• P: 21.4g | C: 0g | F: 5g
Falafel, Fried (Chickpea Ball)
164 cal per 100g• P: 8.9g | C: 27.4g | F: 2.6g
626 cal per 100g• P: 13.3g | C: 23.3g | F: 53.3g
264 cal per 100g• P: 14.2g | C: 4.1g | F: 21.3g
No calorie data — cannot be used for swaps
Filet Mignon (Beef Tenderloin), Cooked
267 cal per 100g• P: 26g | C: 0g | F: 17g
Flank Steak, Lean Only, Cooked (Broiled)
High Protein fatter protein
192 cal per 100g• P: 28g | C: 0g | F: 8g
500 cal per 100g• P: 18g | C: 23g | F: 40g
884 cal per 100g• P: 0g | C: 0g | F: 100g
312 cal per 100g• P: 3.4g | C: 41g | F: 15g
312 cal per 100g• P: 3.4g | C: 41g | F: 15g
312 cal per 100g• P: 3.4g | C: 41g | F: 15g
149 cal per 100g• P: 6.4g | C: 33.1g | F: 0.5g
No calorie data — cannot be used for swaps
900 cal per 100g• P: 0g | C: 0g | F: 100g
No calorie data — cannot be used for swaps
No calorie data — cannot be used for swaps
Goldfish Crackers (Cheddar)
465 cal per 100g• P: 10.4g | C: 61.6g | F: 18.3g
69 cal per 100g• P: 0.7g | C: 18.1g | F: 0.2g
69 cal per 100g• P: 0.7g | C: 18.1g | F: 0.2g
69 cal per 100g• P: 0.7g | C: 18.1g | F: 0.2g
69 cal per 100g• P: 0.7g | C: 18.1g | F: 0.2g
69 cal per 100g• P: 0.7g | C: 18.1g | F: 0.2g
Greek Yogurt, Nonfat (Plain)
59 cal per 100g• P: 10.3g | C: 3.6g | F: 0.4g
Green Beans, Cooked (Boiled)
31 cal per 100g• P: 1.8g | C: 7g | F: 0.2g
No calorie data — cannot be used for swaps
Ground Bison/Buffalo (Lean Only), Cooked
146 cal per 100g• P: 20.2g | C: 0g | F: 7.2g
Ground Turkey (93% Lean), Cooked
150 cal per 100g• P: 18.5g | C: 0g | F: 8g
Ground Turkey (99% Fat Free), Cooked
116 cal per 100g• P: 26g | C: 0g | F: 1.5g
Guacamole, Restaurant Style
150 cal per 100g• P: 2g | C: 8g | F: 13g
Halibut, Cooked (Dry Heat)
111 cal per 100g• P: 22.5g | C: 0g | F: 1.6g
465 cal per 100g• P: 10g | C: 68g | F: 17g
Hazelnuts (Filberts), Raw
628 cal per 100g• P: 15g | C: 16.7g | F: 60.8g
884 cal per 100g• P: 0g | C: 0g | F: 100g
553 cal per 100g• P: 31.6g | C: 8.7g | F: 48.8g
376 cal per 100g• P: 7.2g | C: 80.5g | F: 4.4g
304 cal per 100g• P: 0.3g | C: 82.4g | F: 0g
36 cal per 100g• P: 0.5g | C: 9.1g | F: 0.1g
237 cal per 100g• P: 7.9g | C: 14.3g | F: 17.8g
14 cal per 100g• P: 0.9g | C: 3.2g | F: 0.1g
No calorie data — cannot be used for swaps
90 cal per 100g• P: 0g | C: 15g | F: 4g
29 cal per 100g• P: 0.9g | C: 6.5g | F: 0.4g
278 cal per 100g• P: 0.4g | C: 68.9g | F: 0g
130 cal per 100g• P: 2.7g | C: 28.1g | F: 0.3g
Jasmine Rice, White, Cooked
130 cal per 100g• P: 2.7g | C: 28.1g | F: 0.3g
35 cal per 100g• P: 2.9g | C: 4.4g | F: 1.5g
Kale, Raw (Stems Removed)
35 cal per 100g• P: 2.9g | C: 4.4g | F: 1.5g
380 cal per 100g• P: 0g | C: 95g | F: 0g
No calorie data — cannot be used for swaps
No calorie data — cannot be used for swaps
No calorie data — cannot be used for swaps
43 cal per 100g• P: 3.8g | C: 4.8g | F: 1.2g
Ketchup, Sugar Free (Heinz)
387 cal per 100g• P: 0g | C: 100g | F: 0g
Kidney Beans (Cooked Weight)
131 cal per 100g• P: 8.7g | C: 22.8g | F: 0.5g
15 cal per 100g• P: 1.1g | C: 2.4g | F: 0.5g
No calorie data — cannot be used for swaps
61 cal per 100g• P: 1.1g | C: 14.7g | F: 0.5g
Kombucha (Ginger/Original)
15 cal per 100g• P: 0g | C: 3.5g | F: 0g
Lamb Chops (Loin), Cooked (Lean Only)
282 cal per 100g• P: 24.5g | C: 0g | F: 19.8g
No calorie data — cannot be used for swaps
Lean Ground Beef
High Protein fatter protein
250 cal per 100g• P: 26g | C: 0g | F: 15g
21 cal per 100g• P: 0.4g | C: 6.9g | F: 0.2g
120 cal per 100g• P: 9g | C: 20.1g | F: 0.4g
Liquid Egg Whites (Pasteurized)
52 cal per 100g• P: 10.9g | C: 0.7g | F: 0.2g
Lobster, Cooked (Moist Heat)
89 cal per 100g• P: 19g | C: 0g | F: 0.9g
325 cal per 100g• P: 10g | C: 71.4g | F: 3.6g
884 cal per 100g• P: 0g | C: 0g | F: 100g
Macadamia Nuts, Dry Roasted
718 cal per 100g• P: 7.9g | C: 13.8g | F: 75.8g
Mahi Mahi, Cooked (Dry Heat)
109 cal per 100g• P: 23.7g | C: 0g | F: 0.9g
53 cal per 100g• P: 0.8g | C: 13.3g | F: 0.3g
60 cal per 100g• P: 0.8g | C: 15g | F: 0.4g
330 cal per 100g• P: 0.5g | C: 80g | F: 0g
260 cal per 100g• P: 0.04g | C: 67g | F: 0.06g
41 cal per 100g• P: 1.5g | C: 6.7g | F: 1.2g
333 cal per 100g• P: 0.8g | C: 14.5g | F: 33.3g
884 cal per 100g• P: 0g | C: 0g | F: 100g
534 cal per 100g• P: 6g | C: 60g | F: 30g
42 cal per 100g• P: 3.4g | C: 5g | F: 1g
50 cal per 100g• P: 3.3g | C: 4.8g | F: 2g
34 cal per 100g• P: 3.4g | C: 5g | F: 0.1g
61 cal per 100g• P: 3.2g | C: 4.8g | F: 3.3g
65 cal per 100g• P: 3g | C: 13g | F: 0.5g
No calorie data — cannot be used for swaps
Muffin, Blueberry (Bakery Size)
377 cal per 100g• P: 4.5g | C: 51g | F: 17.5g
Mushroom, common, fresh, raw
22 cal per 100g• P: 3.1g | C: 3.3g | F: 0.3g
26 cal per 100g• P: 2.6g | C: 4.5g | F: 0.5g
60 cal per 100g• P: 3.8g | C: 5.8g | F: 3.3g
295 cal per 100g• P: 9.6g | C: 45g | F: 8.5g
588 cal per 100g• P: 25.1g | C: 20g | F: 50.4g
Natural Peanut Butter (TBSP)
588 cal per 100g• P: 25.1g | C: 20g | F: 50.4g
44 cal per 100g• P: 1.1g | C: 10.5g | F: 0.3g
Nutella (Hazelnut Spread)
539 cal per 100g• P: 6.3g | C: 57.5g | F: 30.9g
525 cal per 100g• P: 5.8g | C: 49.3g | F: 36.3g
Nutritional Yeast (Fortified)
380 cal per 100g• P: 50g | C: 35g | F: 5g
43 cal per 100g• P: 0.3g | C: 7.3g | F: 1.5g
Oatmeal, Cooked with Water
71 cal per 100g• P: 2.5g | C: 12g | F: 1.5g
389 cal per 100g• P: 16.9g | C: 66.3g | F: 6.9g
Oats, Rolled (Old Fashioned), Dry
389 cal per 100g• P: 16.9g | C: 66.3g | F: 6.9g
389 cal per 100g• P: 16.9g | C: 66.3g | F: 6.9g
Oikos Greek Yogurt 0% or 2%
85 cal per 100g• P: 10g | C: 4g | F: 1.5g
Oikos Greek Yogurt, Vanilla, High Protein
High Protein fatter protein
76 cal per 100g• P: 11g | C: 8g | F: 0g
884 cal per 100g• P: 0g | C: 0g | F: 100g
40 cal per 100g• P: 1.1g | C: 9.3g | F: 0.1g
45 cal per 100g• P: 0.7g | C: 10.4g | F: 0.2g
Orange Juice, Fresh Squeezed
45 cal per 100g• P: 0.7g | C: 10.4g | F: 0.2g
47 cal per 100g• P: 0.9g | C: 11.8g | F: 0.1g
47 cal per 100g• P: 0.9g | C: 11.8g | F: 0.1g
265 cal per 100g• P: 9g | C: 68.9g | F: 4.3g
474 cal per 100g• P: 4.4g | C: 71.3g | F: 19.3g
Organic Meadow Kefir- Plain
43 cal per 100g• P: 3.8g | C: 4.8g | F: 1.2g
19 cal per 100g• P: 0.9g | C: 4.3g | F: 0.1g
Pancakes, Plain (Dry Mix)
353 cal per 100g• P: 9.5g | C: 71.4g | F: 3g
282 cal per 100g• P: 14.1g | C: 53.9g | F: 12.9g
431 cal per 100g• P: 38.5g | C: 4.1g | F: 28.6g
No calorie data — cannot be used for swaps
Pea Protein Powder (Vegan)
380 cal per 100g• P: 80g | C: 5g | F: 3g
81 cal per 100g• P: 5.4g | C: 14.5g | F: 0.4g
39 cal per 100g• P: 0.9g | C: 9.5g | F: 0.3g
54 cal per 100g• P: 0.5g | C: 13.9g | F: 0.1g
57 cal per 100g• P: 0.4g | C: 15.2g | F: 0.1g
Peas, Green, Frozen/Cooked
81 cal per 100g• P: 5.4g | C: 14.5g | F: 0.4g
691 cal per 100g• P: 9.2g | C: 13.9g | F: 72g
251 cal per 100g• P: 10.4g | C: 64g | F: 3.3g
350 cal per 100g• P: 85g | C: 0g | F: 0g
15 cal per 100g• P: 0.7g | C: 3.6g | F: 0.1g
Pico de Gallo (Fresh Salsa)
25 cal per 100g• P: 1g | C: 5g | F: 0g
50 cal per 100g• P: 0.5g | C: 13.1g | F: 0.1g
Pistachios, Dry Roasted (Shells Removed)
562 cal per 100g• P: 20.2g | C: 27.5g | F: 45.3g
262 cal per 100g• P: 9.8g | C: 55.4g | F: 1.2g
Pizza, Cheese (1 Slice, 14")
266 cal per 100g• P: 11g | C: 33g | F: 10g
Pizza, Pepperoni (1 Slice, 14")
290 cal per 100g• P: 12g | C: 33g | F: 12g
46 cal per 100g• P: 0.7g | C: 11.4g | F: 0.3g
Pork Chop, Boneless (Lean Only), Cooked
High Protein fatter protein
197 cal per 100g• P: 25.9g | C: 0g | F: 9.7g
Pork Tenderloin, Roasted (Lean Only)
143 cal per 100g• P: 26.2g | C: 0g | F: 3.5g
Powdered Peanut Butter (PB2)
416 cal per 100g• P: 50g | C: 33.3g | F: 12.5g
No calorie data — cannot be used for swaps
274 cal per 100g• P: 27.4g | C: 0g | F: 17.5g
Protein Cookie (Lenny & Larry Style)
375 cal per 100g• P: 14.1g | C: 46.9g | F: 14.1g
240 cal per 100g• P: 2.2g | C: 63.9g | F: 0.4g
350 cal per 100g• P: 0g | C: 80g | F: 0g
No calorie data — cannot be used for swaps
Pumpkin Seeds (Pepitas), Roasted
574 cal per 100g• P: 29.8g | C: 14.7g | F: 49g
Pumpkin, Canned (Puree), Unsalted
34 cal per 100g• P: 1.1g | C: 7.9g | F: 0.3g
Quest Protein Bar (Generic Flavor)
333 cal per 100g• P: 33.3g | C: 38.3g | F: 13.3g
120 cal per 100g• P: 4.4g | C: 21.3g | F: 1.9g
334 cal per 100g• P: 9.1g | C: 77.5g | F: 1.7g
299 cal per 100g• P: 3.1g | C: 79.2g | F: 0.5g
Ramen Noodles, Instant (Brick Only)
436 cal per 100g• P: 9.6g | C: 61g | F: 16.9g
250 cal per 100g• P: 1.5g | C: 12g | F: 22g
52 cal per 100g• P: 1.2g | C: 11.9g | F: 0.7g
Raspberry, purchased frozen
52 cal per 100g• P: 1.2g | C: 11.9g | F: 0.7g
52 cal per 100g• P: 1.2g | C: 11.9g | F: 0.7g
Reese's Peanut Butter Cup
588 cal per 100g• P: 25.1g | C: 20g | F: 50.4g
120 cal per 100g• P: 4g | C: 14g | F: 6g
270 cal per 100g• P: 25g | C: 0g | F: 18g
291 cal per 100g• P: 24g | C: 0g | F: 21.5g
Ribeye Steak, Grilled (Lean & Fat Eaten)
291 cal per 100g• P: 24g | C: 0g | F: 21.5g
Rice Cake, Chocolate/Caramel
404 cal per 100g• P: 7g | C: 80g | F: 5g
130 cal per 100g• P: 2.7g | C: 28.1g | F: 0.3g
Rice Cakes, Plain (Lightly Salted)
387 cal per 100g• P: 8.2g | C: 81.5g | F: 2.8g
Rice Chex / Crispies (Cereal), Dry
380 cal per 100g• P: 6.5g | C: 84g | F: 1g
405 cal per 100g• P: 7g | C: 83g | F: 5g
105 cal per 100g• P: 0.91g | C: 25g | F: 0.2g
Rice Noodles, Dry (Vermicelli/Pad Thai)
364 cal per 100g• P: 3.5g | C: 82.6g | F: 0.6g
No calorie data — cannot be used for swaps
Robert Irvine Protien Bar
No calorie data — cannot be used for swaps
17 cal per 100g• P: 1.2g | C: 3.3g | F: 0.3g
131 cal per 100g• P: 3.3g | C: 20.7g | F: 5.9g
131 cal per 100g• P: 3.3g | C: 20.7g | F: 5.9g
Rotisserie Chicken, Skin Removed (Meat Only)
165 cal per 100g• P: 31g | C: 0g | F: 3.6g
No calorie data — cannot be used for swaps
Salmon, Atlantic, Farmed (Cooked)
High Protein fatter protein
206 cal per 100g• P: 22.1g | C: 0g | F: 12.3g
Salmon, Atlantic, Farmed, Cooked
High Protein fatter protein
206 cal per 100g• P: 22.1g | C: 0g | F: 12.3g
Salmon, Sockeye, Cooked (Dry Heat)
High Protein fatter protein
153 cal per 100g• P: 21.9g | C: 0g | F: 6.7g
36 cal per 100g• P: 1.5g | C: 7g | F: 0.2g
Sardines, Canned in Water (Drained)
208 cal per 100g• P: 24.6g | C: 0g | F: 11.5g
208 cal per 100g• P: 20.4g | C: 0g | F: 13.4g
108 cal per 100g• P: 23.4g | C: 0g | F: 0.9g
Scallops, Cooked (Steamed)
111 cal per 100g• P: 20.5g | C: 5.4g | F: 0.8g
Scallops, Sea, Cooked (Dry Heat)
111 cal per 100g• P: 20.5g | C: 5.4g | F: 0.8g
Seaweed, Dried (Kombu/Kelp)
240 cal per 100g• P: 10g | C: 50g | F: 1g
573 cal per 100g• P: 17.7g | C: 23.4g | F: 49.7g
No calorie data — cannot be used for swaps
400 cal per 100g• P: 24g | C: 2g | F: 33g
Shrimp, Cooked (Moist Heat)
99 cal per 100g• P: 24g | C: 0.2g | F: 0.3g
Sirloin Steak (Outside fat cut off)
High Protein fatter protein
177 cal per 100g• P: 29.5g | C: 0g | F: 5.7g
Sirloin Steak, Top Loin, Lean Only (Broiled)
High Protein fatter protein
177 cal per 100g• P: 29.5g | C: 0g | F: 5.7g
No calorie data — cannot be used for swaps
SKOTIDAKIS 2% M.F. Protein Greek Yogurt
No calorie data — cannot be used for swaps
Skyr Yogurt, Plain (0% Fat)
65 cal per 100g• P: 11g | C: 4g | F: 0g
579 cal per 100g• P: 21.2g | C: 21.6g | F: 49.9g
No calorie data — cannot be used for swaps
Sliver Hills Bread (Any of the types)
260 cal per 100g• P: 13g | C: 44g | F: 4.5g
No calorie data — cannot be used for swaps
Snap Peas, Raw (Edible Pod)
42 cal per 100g• P: 2.8g | C: 7.5g | F: 0.2g
42 cal per 100g• P: 2.8g | C: 7.5g | F: 0.2g
86 cal per 100g• P: 18.8g | C: 0g | F: 1.2g
193 cal per 100g• P: 2.1g | C: 2.9g | F: 19.3g
Sour Cream, Light (Reduced Fat)
136 cal per 100g• P: 3.3g | C: 7.1g | F: 10.5g
289 cal per 100g• P: 12g | C: 52g | F: 1.8g
43 cal per 100g• P: 5.5g | C: 5.3g | F: 0.1g
53 cal per 100g• P: 8.1g | C: 4.9g | F: 0.6g
27 cal per 100g• P: 0.6g | C: 6.5g | F: 0.4g
Spinach, baby, fresh, raw
23 cal per 100g• P: 2.9g | C: 3.6g | F: 0.4g
Spinach, Cooked (Boiled/Drained)
23 cal per 100g• P: 2.9g | C: 3.6g | F: 0.4g
Spirits (Vodka, Rum, Gin, Whisky), 1.5 oz
No calorie data — cannot be used for swaps
290 cal per 100g• P: 57.5g | C: 23.9g | F: 7.7g
80 cal per 100g• P: 2g | C: 16g | F: 0.5g
Starbucks Egg Bites (Bacon & Gruyere)
224 cal per 100g• P: 14.6g | C: 6.9g | F: 15.3g
64 cal per 100g• P: 0g | C: 14g | F: 0g
No calorie data — cannot be used for swaps
32 cal per 100g• P: 0.7g | C: 7.7g | F: 0.3g
278 cal per 100g• P: 0.4g | C: 68.9g | F: 0g
Strawberry, purchased frozen
32 cal per 100g• P: 0.7g | C: 7.7g | F: 0.3g
32 cal per 100g• P: 0.7g | C: 7.7g | F: 0.3g
200 cal per 100g• P: 28g | C: 0g | F: 9g
No calorie data — cannot be used for swaps
Sugar Free Chocolate Chips
514 cal per 100g• P: 7g | C: 57g | F: 29g
Sugar, White (Granulated)
387 cal per 100g• P: 0g | C: 100g | F: 0g
No calorie data — cannot be used for swaps
Sunflower Seed Butter (No Sugar)
617 cal per 100g• P: 17.3g | C: 23.3g | F: 55.2g
Sunflower Seeds, Dry Roasted
582 cal per 100g• P: 19.3g | C: 24g | F: 49.8g
130 cal per 100g• P: 2.4g | C: 28.6g | F: 0.2g
Sweet Potato, Baked (Cooked Weight)
90 cal per 100g• P: 2g | C: 20.7g | F: 0.15g
Sweet Potato, Baked (Skin On)
90 cal per 100g• P: 2g | C: 20.7g | F: 0.15g
Sweet Potato, Boiled (Cooked Weight)
90 cal per 100g• P: 2g | C: 20.7g | F: 0.15g
393 cal per 100g• P: 27g | C: 1.4g | F: 31g
Taco seasoning mix, chilli-based
300 cal per 100g• P: 8g | C: 60g | F: 3g
211 cal per 100g• P: 0.9g | C: 13.3g | F: 16.7g
276 cal per 100g• P: 5.6g | C: 60.6g | F: 7.4g
128 cal per 100g• P: 26.2g | C: 0g | F: 2.7g
Tilapia, Cooked (Dry Heat)
128 cal per 100g• P: 26.2g | C: 0g | F: 2.7g
Tofu (Firm or Extra Firm)
178 cal per 100g• P: 19g | C: 3g | F: 10g
144 cal per 100g• P: 15.8g | C: 2.8g | F: 8.7g
18 cal per 100g• P: 0.9g | C: 3.9g | F: 0.2g
No calorie data — cannot be used for swaps
Tortilla Chips, Corn (Restaurant)
488 cal per 100g• P: 7.8g | C: 62.4g | F: 23.5g
297 cal per 100g• P: 8g | C: 49g | F: 7.5g
Tuna, Canned in Water (Drained)
90 cal per 100g• P: 19.4g | C: 0g | F: 0.8g
368 cal per 100g• P: 29.6g | C: 3g | F: 26.2g
Turkey Breast, Roasted (Meat Only)
135 cal per 100g• P: 30g | C: 0g | F: 1.5g
150 cal per 100g• P: 18.5g | C: 0g | F: 8g
312 cal per 100g• P: 9.7g | C: 67.1g | F: 3.3g
Tzatziki Sauce (Cucumber Yogurt)
15 cal per 100g• P: 0.7g | C: 3.6g | F: 0.1g
No calorie data — cannot be used for swaps
Venison (Deer), Steak/Loin, Cooked
158 cal per 100g• P: 30.2g | C: 0g | F: 3.2g
Waffle, Plain (Frozen/Toasted)
292 cal per 100g• P: 6.7g | C: 43g | F: 10g
884 cal per 100g• P: 0g | C: 0g | F: 100g
654 cal per 100g• P: 15.2g | C: 13.7g | F: 65.2g
30 cal per 100g• P: 0.6g | C: 7.6g | F: 0.2g
Whey Protein Isolate Powder
375 cal per 100g• P: 85g | C: 3g | F: 1g
White Potato, Baked (Flesh & Skin)
93 cal per 100g• P: 2.5g | C: 21.2g | F: 0.1g
White potato, baked, flesh only (no skin)
95 cal per 100g• P: 1.96g | C: 21.6g | F: 0.1g
143 cal per 100g• P: 12.6g | C: 0.7g | F: 9.5g
252 cal per 100g• P: 12.5g | C: 42.7g | F: 4.1g
No calorie data — cannot be used for swaps
No calorie data — cannot be used for swaps
353 cal per 100g• P: 7g | C: 82.3g | F: 0g
Zucchini, Cooked (Sautéed)
17 cal per 100g• P: 1.2g | C: 3.1g | F: 0.3g
Zucchini, green skin, fresh, unpeeled, raw
17 cal per 100g• P: 1.2g | C: 3.1g | F: 0.3g
