Nutrition sources
Where every number comes from
Recipe nutrition is added up from ingredient weights. The per-100 g values for 51 of 52 ingredients come from USDA FoodData Central (SR Legacy), each matched by hand to one entry you can open below. The rest are branded products USDA’s reference data doesn’t cover.
| Ingredient | kcal | Protein g | Carbs g | Fat g | Source |
|---|---|---|---|---|---|
| Almonds | 579 | 21.2 | 21.6 | 49.9 | USDA #170567 |
| Apple | 52 | 0.3 | 13.8 | 0.2 | USDA #171688 |
| Avocado | 160 | 2 | 8.5 | 14.7 | USDA #171705 |
| Banana | 89 | 1.1 | 22.8 | 0.3 | USDA #173944 |
| Bell pepper | 26 | 1 | 6 | 0.3 | USDA #170108 |
| Black beans, cooked | 132 | 8.9 | 23.7 | 0.5 | USDA #173735 |
| Black beans, dry | 341 | 21.6 | 62.4 | 1.4 | USDA #173734 |
| Blueberries | 57 | 0.7 | 14.5 | 0.3 | USDA #171711 |
| Broccoli | 34 | 2.8 | 6.6 | 0.4 | USDA #170379 |
| Cauliflower | 25 | 1.9 | 5 | 0.3 | USDA #169986 |
| Cheddar, shredded | 403 | 22.9 | 3.4 | 33.3 | USDA #173414 |
| Chicken breast, raw | 120 | 22.5 | 0 | 2.6 | USDA #171077 |
| Chives | 30 | 3.3 | 4.4 | 0.7 | USDA #169994 |
| Cilantro | 23 | 2.1 | 3.7 | 0.5 | USDA #169997 |
| Coconut milk, canned | 197 | 2 | 2.8 | 21.3 | USDA #170173 |
| Coleslaw mix | 25 | 1.3 | 5.8 | 0.1 | USDA #169975 |
| Cottage cheese, low-fat | 81 | 10.5 | 4.8 | 2.3 | USDA #172182 |
| Cucumber | 15 | 0.7 | 3.6 | 0.1 | USDA #168409 |
| Edamame, shelled | 109 | 11.2 | 7.6 | 4.7 | USDA #168410 |
| Egg, whole | 143 | 12.6 | 0.7 | 9.5 | USDA #171287 |
| Firm tofu | 144 | 17.3 | 2.8 | 8.7 | USDA #172475 |
| Flour tortilla | 297 | 8 | 49.3 | 7.6 | USDA #167535 |
| Garlic | 149 | 6.4 | 33.1 | 0.5 | USDA #169230 |
| Ginger | 80 | 1.8 | 17.8 | 0.8 | USDA #169231 |
| Grapes | 69 | 0.7 | 18.1 | 0.2 | USDA #174683 |
| Greek yogurt, nonfat | 59 | 10.2 | 3.6 | 0.4 | USDA #170894 |
| Ground turkey 93% lean | 150 | 18.7 | 0 | 8.3 | USDA #172850 |
| Honey | 304 | 0.3 | 82.4 | 0 | USDA #169640 |
| Lime | 30 | 0.7 | 10.5 | 0.2 | USDA #168155 |
| Mango | 60 | 0.8 | 15 | 0.4 | USDA #169910 |
| Mint | 44 | 3.3 | 8.4 | 0.7 | USDA #173475 |
| Mushrooms | 22 | 3.1 | 3.3 | 0.3 | USDA #169251 |
| Olive oil | 884 | 0 | 0 | 100 | USDA #171413 |
| Onion | 40 | 1.1 | 9.3 | 0.1 | USDA #170000 |
| Orange | 47 | 0.9 | 11.8 | 0.1 | USDA #169097 |
| Pear | 57 | 0.4 | 15.2 | 0.1 | USDA #169118 |
| Pineapple | 50 | 0.5 | 13.1 | 0.1 | USDA #169124 |
| Red lentils, dry | 358 | 23.9 | 63.1 | 2.2 | USDA #174284 |
| Rolled oats | 379 | 13.2 | 67.7 | 6.5 | USDA #173904 |
| Salmon fillet, raw | 208 | 20.4 | 0 | 13.4 | USDA #175167 |
| Salsa | 29 | 1.5 | 6.6 | 0.2 | USDA #174524 |
| Shrimp, raw | 85 | 20.1 | 0 | 0.5 | USDA #175179 |
| Soy sauce | 53 | 8.1 | 4.9 | 0.6 | USDA #174277 |
| Spinach | 23 | 2.9 | 3.6 | 0.4 | USDA #168462 |
| Strawberries | 32 | 0.7 | 7.7 | 0.3 | USDA #167762 |
| Sweet potato | 86 | 1.6 | 20.1 | 0.1 | USDA #168482 |
| Tomato | 18 | 0.9 | 3.9 | 0.2 | USDA #170457 |
| Tuna, canned in water | 116 | 25.5 | 0 | 0.8 | USDA #171986 |
| Walnuts | 654 | 15.2 | 13.7 | 65.2 | USDA #170187 |
| White rice, dry | 365 | 7.1 | 80 | 0.7 | USDA #168877 |
| Zucchini | 17 | 1.2 | 3.1 | 0.3 | USDA #169291 |
| Protein bar | 370 | 27 | 40 | 11 | Not sourced (branded) |
Values are per 100 g of the raw ingredient as bought.