Foods: Calories, Nutrition & Healthier Swaps

150 everyday foods and dishes: nutrition per 100 g and per serving, Nutri-Score, what to watch and fair swaps from the same category — from the same database the diary uses.

Grains, beans & sides

Buckwheat White Rice Brown Rice Pasta Whole Wheat Pasta Oatmeal Quinoa Bulgur Couscous Lentils Chickpeas Kidney Beans Boiled Potatoes Baked Potato Mashed Potatoes Sweet Potato Mac and Cheese

Cereal & oats

Rolled Oats Granola

Bread & baked goods

White Bread Rye Bread Whole Wheat Bread Sourdough Bread Croissant Pancakes Bagel

Dairy & cheese

Milk Kefir Greek Yogurt Plain Yogurt Cottage Cheese Mozzarella Feta Parmesan Cheddar Butter Oat Milk Almond Milk Soy Milk Skyr Ricotta

Eggs

Eggs Egg Whites

Meat & poultry

Chicken Breast Chicken Thigh Turkey Beef Steak Ground Beef Pork Lamb Beef Liver Bacon Hot Dog Sausages Chicken Nuggets Ground Turkey

Fish & seafood

Salmon Canned Tuna Cod Mackerel Shrimp Tilapia

Vegetables

Cucumber Tomatoes Carrots Broccoli Cauliflower Spinach Kale Eggplant Bell Pepper Onion Garlic Beets Avocado Corn Mushrooms Asparagus Tofu Edamame

Fruit & berries

Apple Banana Orange Grapes Pear Kiwi Watermelon Pineapple Mango Pomegranate Strawberries Raspberries Blueberries Lemon Dates Raisins Dried Apricots Prunes

Nuts & seeds

Almonds Walnuts Pistachios Peanuts Peanut Butter Almond Butter Pumpkin Seeds Chia Seeds Flax Seeds

Oils & sauces

Olive Oil Mayonnaise Ketchup

Sweets & desserts

Sugar Honey Dark Chocolate Ice Cream Cheesecake Maple Syrup Donut Frozen Yogurt Sorbet

Snacks

Popcorn Potato Chips

Soups

Chicken Noodle Soup Ramen Pho

Dishes

Caesar Salad Greek Salad Lasagna Spaghetti Bolognese Hummus Pad Thai Fried Rice Chili con Carne Pasta Carbonara Chicken Curry

Fast food

Margherita Pizza Cheeseburger French Fries Sushi Rolls Chicken Shawarma Hot Dog Burrito Tacos Fish and Chips Nachos Quesadilla

Drinks

Black Coffee Orange Juice Cola Kombucha Green Tea Latte

Is X healthier than Y?

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This page is for general information and is not a substitute for advice from a doctor or registered dietitian. With a medical condition, pregnancy or a therapeutic diet, talk to your doctor.