Whole-Foods Macro Reference

Calories and macros (protein, carbs, fat, fiber) for common whole foods, plus a few everyday condiments and staples. Search or filter by category, set servings, and toggle per-portion vs. per-100 g. Copy JSON copies a food's numbers to your clipboard as structured JSON, ready to paste into a tracker or log.

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Values are approximate, for the portions noted. The shorthand column gives a hand-size estimate for eyeballing.
Food Category Portion Protein (g) Carbs (g) Fat (g) Fiber (g) Calories Shorthand Copy