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Nutritional Food Facts
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Avocado
234 calories; Dietary fiber: 10g, Vitamin C: 20% of the RDI
Sweet Potato
86 calories; Dietary fiber: 4g, Vitamin A: 120% of the RDI
Egg
78 calories; Protein: 6g, Vitamin B12: 10% of the RDI
Walnuts
185 calories; Fat: 18.5g, Omega-3: 2,570mg
Kefir
100 calories; Protein: 10g, Calcium: 10% of the RDI
Whole Milk
149 calories; Protein: 7.7g, Calcium: 28% of the RDI
Green Tea
2 calories; Antioxidants: Contains catechins, Caffeine: Varies
Salmon
208 calories; Protein: 25g, Vitamin B12: 51% of the RDI
Kale
33 calories; Dietary fiber: 1g, Vitamin K: 206% of the RDI
Turkey (skinless)
135 calories; Protein: 29g, Fat: 1g
Hummus
166 calories; Protein: 7.9g, Fat: 9.6g
Romaine Lettuce
15 calories; Vitamin A: 82% of the RDI, Vitamin K: 60% of the RDI
Carrot
41 calories; Dietary fiber: 1.2g, Vitamin A: 148% of the RDI
Edamame
122 calories; Protein: 11g, Fiber: 6g
Cauliflower
25 calories; Vitamin C: 77% of the RDI, Fiber: 2g
Spinach
23 calories; Dietary fiber: 2.2g, Vitamin K: 181% of the RDI
Olive Oil
119 calories; Fat: 14g, Vitamin E: 13% of the RDI
Oats
154 calories; Fiber: 4g, Protein: 6g
Dark Chocolate
155 calories; Fiber: 3.1g, Iron: 12% of the RDI
Cottage Cheese
120 calories; Protein: 12g, Calcium: 8% of the RDI
Soy Milk
105 calories; Protein: 6g, Vitamin D: 30% of the RDI
Flaxseed
37 calories; Fiber: 1.9g, Omega-3: 1,597mg
Mango
99 calories; Fiber: 2.6g, Vitamin C: 67% of the RDI
Artichoke
64 calories; Fiber: 7g, Vitamin C: 25% of the RDI
Raspberries
64 calories; Fiber: 8g, Vitamin C: 54% of the RDI
Shrimp
84 calories; Protein: 20g, Selenium: 48% of the RDI
Almonds
161 calories; Protein: 6g, Vitamin E: 37% of the RDI
Beef Steak
679 calories; Protein: 62g, Iron: 25% of the RDI
Lentils
230 calories; Protein: 18g, Fiber: 15.6g
Apple
95 calories; Dietary fiber: 4g, Vitamin C: 14% of the RDI
Banana
105 calories; Dietary fiber: 3g, Vitamin B6: 20% of the RDI
Broccoli
31 calories; Dietary fiber: 2.4g, Vitamin C: 90% of the RDI
Almond Milk (unsweetened)
30 calories; Calcium: 2% of the RDI, Vitamin D: 25% of the RDI
Chickpeas
269 calories; Protein: 15g, Fiber: 12.5g
Pomegranate
234 calories; Fiber: 11g, Vitamin C: 48% of the RDI
Black Beans
227 calories; Protein: 15g, Fiber: 15g
Cashews
155 calories; Protein: 5g, Magnesium: 20% of the RDI
Cod
89 calories; Protein: 19g, Vitamin B12: 15% of the RDI
Quinoa
222 calories; Protein: 8g, Fiber: 5g
Watermelon
30 calories; Vitamin C: 11% of the RDI, Hydration: 92% water
Whole Wheat Bread
69 calories; Fiber: 1.9g, Protein: 3.5g
Red Wine
125 calories; Antioxidants: contains flavonoids and resveratrol
Pumpkin Seeds
158 calories; Protein: 8.5g, Magnesium: 37% of the RDI
Sardines
191 calories; Protein: 22.7g, Omega-3: 1.4g
Kiwi
42 calories; Fiber: 2.1g, Vitamin C: 64% of the RDI
Greek Yogurt
59 calories; Protein: 10g, Calcium: 11% of the RDI
Tofu
144 calories; Protein: 16 g, Calcium: 20% of the RDI
Cheddar Cheese
402 calories; Protein: 25g, Calcium: 72% of the RDI
Chicken Breast
165 calories; Protein: 31g, Fat: 3.6g
Blueberries
84 calories; Fiber: 3.6g, Vitamin C: 24% of the RDI
Brown Rice
218 calories; Dietary fiber: 3.5g, Magnesium: 21% of the RDI
Peanut Butter
188 calories; Protein: 8g, Fat: 16g
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