Food bank

142 foods, and what the label does not say

USDA nutrition facts per serving, and what the label doesn't say.

30 foods

Protein

Chicken breast

165 kcal · 31 g protein (per 100 g)

Lean ground turkey

213 kcal · 27.1 g protein (per 100 g)

Lean ground beef

256 kcal · 27.7 g protein (per 100 g)

Salmon

A major source of omega-3 EPA and DHA, which the North American diet rarely provides in meaningful amounts.

Sardines

Omega-3s, calcium, and vitamin D in a single, inexpensive food.

Tilapia

128 kcal · 26.1 g protein (per 100 g)

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Whole eggs

One of the few significant dietary sources of choline.

Egg whites

52 kcal · 10.9 g protein (per 100 g)

Shrimp

119 kcal · 22.8 g protein (per 100 g)

Pork tenderloin

143 kcal · 26.2 g protein (per 100 g)

Firm tofu

144 kcal · 17.3 g protein (per 100 g)

Tempeh

Fermented soy, so easier to digest than plain soy for many people.

Cooked lentils

About 8 g of fiber per cooked serving, including fermentable fiber.

Cooked chickpeas

164 kcal · 8.9 g protein (per 100 g)

Protein powder (isolate)

352 kcal · 78.1 g protein (per 100 g)

Skinless chicken thigh

179 kcal · 24.8 g protein (per 100 g)

Extra-lean ground beef

137 kcal · 21.4 g protein (per 100 g)

Lean beef steak

Heme iron and natural creatine, well absorbed.

Cod

82 kcal · 17.8 g protein (per 100 g)

Trout

Cold-water fatty fish, rich in omega-3 and often locally farmed.

Canned light tuna (in water)

86 kcal · 19.4 g protein (per 100 g)

Canned salmon with bones

Omega-3 and calcium (thanks to the soft bones) at a low price.

Scallops

111 kcal · 20.5 g protein (per 100 g)

Lean lamb

191 kcal · 28.3 g protein (per 100 g)

Sliced lean ham

100 kcal · 16.9 g protein (per 100 g)

Shelled edamame

Whole soy: complete protein and fiber in one food.

Cooked black beans

Fiber and resistant starch, which feed gut bacteria.

Seitan

143 kcal · 25 g protein (per 100 g)

Plant protein powder (pea)

375 kcal · 75 g protein (per 100 g)

Omega-3 eggs

Choline plus extra omega-3 from the hens' feed.

5 foods

Dairy

Plain Greek yogurt 2%

Live cultures and high protein density for few calories.

Cottage cheese 2%

81 kcal · 10.4 g protein (per 100 g)

Plain lactose-free yogurt

59 kcal · 10.2 g protein (per 100 g)

Plain skyr 0%

59 kcal · 10.2 g protein (per 100 g)

Light fresh cheese (quark)

70 kcal · 12 g protein (per 100 g)

24 foods

Starches and grains

Cooked brown rice

123 kcal · 2.7 g protein (per 100 g)

Cooked white rice

Low in fiber, so often better tolerated when digestion is irritated.

Sweet potato

Very rich in beta-carotene, a precursor to vitamin A.

Potato

77 kcal · 2 g protein (per 100 g)

Rolled oats

Beta-glucans and slow-digesting starch, for an energy release spread out over time.

Cooked quinoa

120 kcal · 4.4 g protein (per 100 g)

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Whole wheat bread

252 kcal · 12.4 g protein (per 100 g)

Gluten-free bread

309 kcal · 7.2 g protein (per 100 g)

Cooked whole wheat pasta

149 kcal · 6 g protein (per 100 g)

Cooked buckwheat

92 kcal · 3.4 g protein (per 100 g)

Cooked pearl barley

Beta-glucans, the same soluble fiber as oats.

Cooked whole-wheat couscous

112 kcal · 3.8 g protein (per 100 g)

Cooked millet

119 kcal · 3.5 g protein (per 100 g)

Rye bread

259 kcal · 8.5 g protein (per 100 g)

Whole-wheat tortilla

310 kcal · 9.8 g protein (per 100 g)

Cooked lentil or chickpea pasta

150 kcal · 11 g protein (per 100 g)

Cooked wild rice

101 kcal · 4 g protein (per 100 g)

Rice cakes

387 kcal · 8.2 g protein (per 100 g)

Whole-wheat pita

262 kcal · 9.8 g protein (per 100 g)

Buckwheat flakes

343 kcal · 13.2 g protein (per 100 g)

Baby potatoes

69 kcal · 1.7 g protein (per 100 g)

Butternut squash

Plenty of beta-carotene for few calories.

Corn kernels

86 kcal · 3.3 g protein (per 100 g)

Green peas

81 kcal · 5.4 g protein (per 100 g)

25 foods

Vegetables

Broccoli

A cruciferous vegetable rich in sulforaphane and fiber.

Spinach

High density of folate, non-heme iron, and dietary nitrates.

Asparagus

20 kcal · 2.2 g protein (per 100 g)

Zucchini

17 kcal · 1.2 g protein (per 100 g)

Red bell pepper

More vitamin C per 100 g than an orange, and vitamin C is involved in collagen synthesis.

Kale

Very dense in vitamins K, A, and C for very few calories.

See all 25

Mushrooms

22 kcal · 3.1 g protein (per 100 g)

Tomatoes

A source of lycopene, whose absorption increases when cooked with a fat.

Carrots

41 kcal · 0.9 g protein (per 100 g)

Green beans

31 kcal · 1.8 g protein (per 100 g)

Cauliflower

25 kcal · 1.9 g protein (per 100 g)

Brussels sprouts

Cruciferous vegetable rich in glucosinolates and vitamin K.

Cucumber

15 kcal · 0.7 g protein (per 100 g)

Romaine lettuce

17 kcal · 1.2 g protein (per 100 g)

Arugula

25 kcal · 2.6 g protein (per 100 g)

Bok choy

13 kcal · 1.5 g protein (per 100 g)

Onion

Fructans and quercetin, a flavonoid studied for its antioxidant properties.

Beet

Natural nitrates, associated with better exercise economy in several trials.

Red cabbage

31 kcal · 1.4 g protein (per 100 g)

Celery

16 kcal · 0.7 g protein (per 100 g)

Eggplant

25 kcal · 1 g protein (per 100 g)

Snow peas

42 kcal · 2.8 g protein (per 100 g)

Swiss chard

19 kcal · 1.8 g protein (per 100 g)

Bean sprouts

30 kcal · 3 g protein (per 100 g)

Spaghetti squash

31 kcal · 0.6 g protein (per 100 g)

18 foods

Fruit

Blueberries

High concentration of anthocyanins, the antioxidant pigments that give them their color.

Banana

Fast-available carbs and potassium, useful around training.

Apple

52 kcal · 0.3 g protein (per 100 g)

Orange

47 kcal · 0.9 g protein (per 100 g)

Kiwi

Contains actinidin, an enzyme that aids protein digestion.

Pineapple

A source of bromelain, a proteolytic enzyme.

See all 18

Strawberries

Vitamin C, needed for collagen synthesis, with very little sugar.

Raspberries

Among the fiber-richest fruits: about 6.5 g per 100 g.

Mango

60 kcal · 0.8 g protein (per 100 g)

Grapes

69 kcal · 0.7 g protein (per 100 g)

Pear

57 kcal · 0.4 g protein (per 100 g)

Cherries

A food source of melatonin and anthocyanins, studied for recovery.

Watermelon

30 kcal · 0.6 g protein (per 100 g)

Grapefruit

42 kcal · 0.8 g protein (per 100 g)

Peach

39 kcal · 0.9 g protein (per 100 g)

Clementines

47 kcal · 0.8 g protein (per 100 g)

Blackberries

43 kcal · 1.4 g protein (per 100 g)

Dates

Fast sugars and potassium: concentrated pre-workout energy.

21 foods

Healthy fats

Avocado

Monounsaturated fats, potassium, and vitamin E. Dietary fats also serve as a carrier for fat-soluble vitamins.

Extra-virgin olive oil

Monounsaturated fats and polyphenols, a cornerstone of the Mediterranean diet.

Almonds

579 kcal · 21.1 g protein (per 100 g)

Walnuts

The nut richest in ALA, a plant-based omega-3.

Chia seeds

About 34 g of fiber per 100 g, mostly soluble.

Natural peanut butter

598 kcal · 22.2 g protein (per 100 g)

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Cashews

553 kcal · 18.2 g protein (per 100 g)

Pistachios

560 kcal · 20.2 g protein (per 100 g)

Pumpkin seeds

Concentrated magnesium and zinc, two minerals often below recommended intake.

Ground flax seeds

Soluble fiber and plant omega-3 (ALA).

Hemp seeds

Complete protein and a balanced omega-6/omega-3 ratio.

Tahini

595 kcal · 17 g protein (per 100 g)

Almond butter

614 kcal · 21 g protein (per 100 g)

Olives

115 kcal · 0.8 g protein (per 100 g)

Avocado oil

884 kcal · 0 g protein (per 100 g)

Butter

717 kcal · 0.8 g protein (per 100 g)

Feta cheese

264 kcal · 14.2 g protein (per 100 g)

Parmesan

392 kcal · 35.8 g protein (per 100 g)

Dark chocolate 85%

Cocoa flavanols, studied for brain blood flow.

Unsweetened shredded coconut

660 kcal · 6.9 g protein (per 100 g)

Coconut milk

197 kcal · 2 g protein (per 100 g)

19 foods

Seasonings and extras

Fresh ginger

Contains gingerols, studied for their effect on digestive comfort and nausea.

Turmeric

A source of curcumin. Poorly absorbed on its own, better with a fat and black pepper.

Garlic

Sulfur compounds, including allicin, released when garlic is crushed.

Cinnamon

247 kcal · 4 g protein (per 100 g)

Unsweetened cocoa

Rich in flavanols and magnesium.

Lemon (juice)

22 kcal · 0.3 g protein (per 100 g)

See all 19

Dijon mustard

60 kcal · 3.7 g protein (per 100 g)

Salsa

29 kcal · 1.5 g protein (per 100 g)

Reduced-sodium soy sauce

57 kcal · 9.1 g protein (per 100 g)

Balsamic vinegar

88 kcal · 0.5 g protein (per 100 g)

Maple syrup

260 kcal · 0 g protein (per 100 g)

Honey

304 kcal · 0.3 g protein (per 100 g)

Fresh herbs

36 kcal · 3 g protein (per 100 g)

Smoked paprika

282 kcal · 14.1 g protein (per 100 g)

Nutritional yeast

Concentrated B vitamins, including B12 when fortified.

Chicken or vegetable broth

6 kcal · 0.6 g protein (per 100 g)

Pickles

12 kcal · 0.5 g protein (per 100 g)

Kimchi

Fermented vegetables, with live lactic bacteria.

Sauerkraut

Fermented cabbage: fiber and lactic bacteria.

Educational information: it does not replace the advice of a health professional.

142 foods, and what the label does not say

Protein

Dairy

Starches and grains

Vegetables

Fruit

Healthy fats

Seasonings and extras

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