Foods

The number you log should match the food you ate

Source-backed macros for the foods this site keeps referring to, with the USDA record behind every number, a serving control that works in grams and real portions, and unavailable values shown as unavailable.

Food families
25
USDA records
405
Published pages
21
Collections
7

Start here

The families the rest of the site points at most often. A page goes live once its editorial has been written and reviewed, so this list grows in reviewed batches rather than all at once.

  • Dairy and Egg Products

    Greek yogurt

    Plain Greek yogurt in a white bowl, thick enough to hold the mark of a spoon

    Strained yogurt whose protein per serving swings by a third depending on which fat level ends up in the basket. The dataset carries nonfat, lowfat, and whole-milk plain records plus a flavored nonfat record, so the fat-level tradeoff and the flavored-versus-plain sugar jump are both readable straight from source.

    Calorie split per 100 g

    Protein
    10.3 g
    Carbs
    3.6 g
    Fat
    0.4 g
    Calories per 100 g
    61 cal
  • Poultry Products

    Chicken breast

    Raw boneless skinless chicken breasts on a board beside a sliced roasted breast

    The default lean protein in every meal-prep template, and the food where the raw-versus-cooked logging error costs the most. Raw skinless, raw with skin, braised, and roasted records all exist, so the moisture-loss argument and the skin fat argument are both source-backed rather than estimated.

    Calorie split per 100 g

    Protein
    22.5 g
    Carbs
    0 g
    Fat
    1.9 g
    Calories per 100 g
    106 cal
  • Cereal Grains and Pasta

    Rice

    Uncooked long grain white rice beside a bowl of the same rice cooked

    The carbohydrate with the largest logging error on the site, because 100 g of dry rice and 100 g of cooked rice differ by roughly a factor of three. White and brown are both present raw and cooked, so the absorption ratio is a measured comparison rather than a rule of thumb.

    Calorie split per 100 g

    Protein
    7 g
    Carbs
    80.3 g
    Fat
    1 g
    Calories per 100 g
    359 cal
  • Dairy and Egg Products

    Eggs

    Whole brown eggs beside a cracked egg showing the separated yolk and white

    A complete protein that most people overestimate: two eggs deliver 12 to 14 g, well short of a per-meal leucine threshold. Whole, white, and yolk records exist separately, which makes the fat-lives-in-the-yolk argument checkable rather than asserted.

    Calorie split per 100 g

    Protein
    12.4 g
    Carbs
    1 g
    Fat
    10 g
    Calories per 100 g
    148 cal
  • Cereal Grains and Pasta

    Oats

    Dry rolled oats in a measuring cup beside a bowl of cooked oatmeal

    A carbohydrate that changes job with timing: a high-satiety breakfast base with two hours to digest, a gastric-emptying problem thirty minutes before a session. Rolled, steel-cut, and instant all appear dry, and the regular and instant forms also appear cooked with water.

    Calorie split per 100 g

    Protein
    13.5 g
    Carbs
    68.7 g
    Fat
    5.9 g
    Calories per 100 g
    382 cal
  • Dairy and Egg Products

    Cottage cheese

    Large-curd cottage cheese in a bowl with a spoon resting in it

    More protein per calorie than almost any other whole food that needs no cooking, and casein-dominant, which is why it keeps appearing in pre-sleep and low-appetite templates. Nonfat dry curd, 1%, 2%, and full-fat records make the whole fat-level ladder source-backed.

    Calorie split per 100 g

    Protein
    11 g
    Carbs
    4.3 g
    Fat
    2.3 g
    Calories per 100 g
    84 cal

Families and records are different things

01

A family is a page

Greek yogurt is one page with one address. It is the thing you search for, the thing the blog links to, and the thing that carries the writing about how to log it.

02

A record is a measurement

Yogurt, Greek, plain, nonfat is a USDA record with an identifier and a laboratory analysis behind it. Greek yogurt has four of them, and they disagree with each other by design, because nonfat and whole milk are different foods.

03

The page shows both

Each family page names every record it draws on, marks which one is shown first, and lets you switch between them without leaving the page. Records do not get their own addresses.

Every published family

All 21 families with published pages. Search covers common names and label names, so skyr finds Greek yogurt.

Common names and label names both work. Skyr finds Greek yogurt.

Goal

Showing 21 of 21 food families.

  • Greek yogurt

    Plain Greek yogurt in a white bowl, thick enough to hold the mark of a spoon

    Dairy and Egg Products

    Calories
    61 cal
    Protein
    10.3 g

    Per 100 g of the record shown by default.

  • Chicken breast

    Raw boneless skinless chicken breasts on a board beside a sliced roasted breast

    Poultry Products

    Calories
    106 cal
    Protein
    22.5 g

    Per 100 g of the record shown by default.

  • Rice

    Uncooked long grain white rice beside a bowl of the same rice cooked

    Cereal Grains and Pasta

    Calories
    359 cal
    Protein
    7 g

    Per 100 g of the record shown by default.

  • Eggs

    Whole brown eggs beside a cracked egg showing the separated yolk and white

    Dairy and Egg Products

    Calories
    148 cal
    Protein
    12.4 g

    Per 100 g of the record shown by default.

  • Oats

    Dry rolled oats in a measuring cup beside a bowl of cooked oatmeal

    Cereal Grains and Pasta

    Calories
    382 cal
    Protein
    13.5 g

    Per 100 g of the record shown by default.

  • Banana

    A ripe yellow banana and a brown-spotted overripe banana side by side

    Fruits and Fruit Juices

    Calories
    97 cal
    Protein
    0.7 g

    Per 100 g of the record shown by default.

  • Potatoes

    Russet, red, and gold potatoes beside a halved baked potato

    Vegetables and Vegetable Products

    Calories
    83 cal
    Protein
    2.3 g

    Per 100 g of the record shown by default.

  • Beans

    Black, pinto, kidney, and cannellini beans in separate bowls

    Legumes and Legume Products

    Calories
    118 cal
    Protein
    6.9 g

    Per 100 g of the record shown by default.

  • Olive oil

    Extra virgin olive oil poured into a measuring spoon beside the bottle

    Fats and Oils

    Calories
    884 cal
    Protein
    0 g

    Per 100 g of the record shown by default.

  • Cottage cheese

    Large-curd cottage cheese in a bowl with a spoon resting in it

    Dairy and Egg Products

    Calories
    84 cal
    Protein
    11 g

    Per 100 g of the record shown by default.

  • Salmon

    A raw salmon fillet beside a cooked fillet flaked with a fork

    Finfish and Shellfish Products

    Calories
    197 cal
    Protein
    20.3 g

    Per 100 g of the record shown by default.

  • Lentils

    Dry brown lentils in a scoop beside a bowl of cooked lentils

    Legumes and Legume Products

    Calories
    360 cal
    Protein
    23.6 g

    Per 100 g of the record shown by default.

  • Avocado

    A halved Hass avocado with the stone in place beside a whole one

    Fruits and Fruit Juices

    Calories
    223 cal
    Protein
    1.8 g

    Per 100 g of the record shown by default.

  • Almonds

    Whole raw almonds in a bowl beside a spoonful of almond butter

    Nut and Seed Products

    Calories
    626 cal
    Protein
    21.5 g

    Per 100 g of the record shown by default.

  • Tuna

    Drained canned tuna flaked into a bowl beside an open can

    Finfish and Shellfish Products

    Calories
    90 cal
    Protein
    19 g

    Per 100 g of the record shown by default.

  • Lean beef

    Raw 90 percent lean ground beef beside a trimmed top round steak

    Beef Products

    Calories
    185 cal
    Protein
    18.2 g

    Per 100 g of the record shown by default.

  • Milk

    A glass of milk beside a carton on a kitchen counter

    Dairy and Egg Products

    Calories
    60 cal
    Protein
    3.3 g

    Per 100 g of the record shown by default.

  • Leafy greens

    Baby spinach, curly kale, and romaine leaves arranged on a board

    Vegetables and Vegetable Products

    Calories
    27 cal
    Protein
    2.9 g

    Per 100 g of the record shown by default.

  • Berries

    Blueberries, strawberries, raspberries, and blackberries in a shallow bowl

    Fruits and Fruit Juices

    Calories
    64 cal
    Protein
    0.7 g

    Per 100 g of the record shown by default.

  • Peanut butter

    Creamy peanut butter in an open jar with a level tablespoon beside it

    Legumes and Legume Products

    Calories
    632 cal
    Protein
    24 g

    Per 100 g of the record shown by default.

  • Turkey

    Raw 93 percent lean ground turkey beside browned turkey crumbles in a pan

    Poultry Products

    Calories
    153 cal
    Protein
    17.3 g

    Per 100 g of the record shown by default.

Collections

Each collection answers one decision and states the basis it ranks on. The collection pages publish with the next reviewed batch. The member families below link through wherever a page already exists.

Sources and methodology

Two USDA datasets

Foundation Foods carries deep analytical detail on mostly raw states. SR Legacy is the only source of cooked states for rice, potatoes, salmon, pasta, and several others, so records from it are labeled wherever they appear.

Unavailable is not zero

Of 405 records, 165 report no fiber and 228 report no sugar. Those nutrients show as unavailable rather than as zero, on every page, in every table. A zero on this site means a measured zero.

One scaling layer

Food pages and meal pages scale nutrition through the same function, so a Greek yogurt figure on a food page and the same ingredient inside a meal cannot drift apart. Rounding happens once, when a number is displayed.

What gets published

A family page ships when it has reviewed editorial for its three prose layers, links in both directions, and no numeric claim that fails to resolve to a record or a citation. 21 of 25 families clear that bar today. The rest join this index once their writing is done.