Common Foods

Nutrition facts for everyday foods — protein sources, grains, dairy, and legumes.

All Common Foods

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Eggs

Calories, complete protein, choline, vitamin D, and B12 per large egg.

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Oatmeal

Calories, beta-glucan fibre, iron, and magnesium per cooked cup.

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Greek Yogurt

Calories, protein, calcium, and live cultures per cup.

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Brown Rice

Calories, carbohydrates, manganese, and magnesium per cooked cup.

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Chicken Breast

Calories, complete protein, niacin, and B6 per 100 g.

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Salmon

Calories, omega-3 EPA and DHA, protein, and vitamin D per 100 g.

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Lentils

Calories, plant protein, fibre, iron, and folate per cooked cup.

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Chickpeas

Calories, plant protein, fibre, iron, and manganese per cooked cup.

Everyday Staples

These are the foods that appear in most kitchens most weeks. Understanding their basic nutrition helps you build balanced meals without tracking every gram.

Protein Sources

Eggs, chicken breast, salmon, Greek yogurt, lentils, and chickpeas are all rich in protein. Animal sources are complete proteins; plant sources are best combined with grains across the day.

Grains & Carbs

Oatmeal and brown rice provide slow-release carbohydrates and fiber. They're excellent bases for breakfast and main meals.

How to Use This Section

  • Look up the basic nutrition of a food you eat often.
  • Compare protein sources when planning a meal.
  • Pair a protein with a grain to build a balanced plate.
  • Use the Calorie and Macro calculators to set daily targets.
  • Check portions against the serving size shown on each page.

Frequently Asked Questions

How much protein do I need per day?

Most adults need 1.2–1.6 g per kg of body weight. Athletes and people building muscle may need 1.6–2.2 g/kg. Use our Protein and Macro calculators for a personalized estimate.

Are carbs bad?

No. Carbohydrates are the body's primary fuel, especially for exercise and brain function. Whole-food carb sources like oats, rice, and legumes also provide fiber and micronutrients.

Is chicken better than beef?

Both are nutritious. Chicken has less saturated fat; beef is higher in iron and B12. Variety is best.