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Calories, protein, carbs, fat and glycemic index — per 100g, for hundreds of foods
200+ foods including dishes, snacks & drinks — calories, protein, carbs, fat per 100g.
Knowing the nutritional profile of the foods you eat regularly makes it considerably easier to hit your calorie and macro targets without obsessive tracking. Rather than weighing every gram of every ingredient, a working knowledge of roughly how much protein, carbs and fat common foods contain is enough for most people to manage their diet effectively.
The food search tool on FytFree covers hundreds of commonly eaten foods across all categories — from staples like chicken breast, eggs and oats, to less common items like bresaola, camembert, edamame and soba noodles. Each entry includes calories per 100g, and macronutrient breakdown (protein, carbohydrates and fat). Where available, the glycemic index is also shown, sourced from our GI database.
The database works entirely offline once the site is loaded — useful when you're in a supermarket or restaurant without strong mobile signal. For foods not in the local database, the tool also searches Open Food Facts, an open-source global food database with millions of products including branded and packaged items.
Type any food name in the search box at the top to instantly find calories, protein, carbs, fat and glycemic index per 100g.
Go to food search ↑| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breast (cooked) | 165 kcal | 31g | 0g | 3.6g |
| Tuna (canned in water) | 128 kcal | 28g | 0g | 1g |
| Eggs (whole) | 155 kcal | 13g | 1g | 11g |
| Greek yogurt (plain) | 97 kcal | 9g | 4g | 5g |
| Salmon (cooked) | 208 kcal | 20g | 0g | 13g |
| Cottage cheese | 98 kcal | 11g | 3g | 4g |
| Parmesan | 431 kcal | 38g | 4g | 29g |
| Bresaola | 151 kcal | 29g | 0.5g | 2.8g |
| Food (per 100g) | Calories | Carbs | GI |
|---|---|---|---|
| Brown rice (cooked) | 111 kcal | 23g | GI 50 |
| Whole wheat pasta | 149 kcal | 29g | GI 37 |
| Rolled oats | 372 kcal | 68g | GI 55 |
| Sweet potato (boiled) | 90 kcal | 21g | GI 63 |
| Quinoa (cooked) | 120 kcal | 22g | GI 53 |
| Sourdough bread | 269 kcal | 47g | GI 54 |
| Chickpeas (cooked) | 164 kcal | 27g | GI 28 |
| Barley (cooked) | 123 kcal | 28g | GI 28 |
| Food (per 100g) | Calories | Fat | Protein |
|---|---|---|---|
| Avocado | 160 kcal | 15g | 2g |
| Almonds | 579 kcal | 50g | 21g |
| Walnuts | 654 kcal | 65g | 15g |
| Extra virgin olive oil | 884 kcal | 100g | 0g |
| Mackerel (cooked) | 262 kcal | 18g | 24g |
| Chia seeds | 486 kcal | 31g | 17g |
| Peanut butter | 588 kcal | 50g | 25g |
| Gouda cheese | 356 kcal | 27g | 25g |
Every food is made up of three macronutrients — protein, carbohydrates and fat — each serving a distinct role in your body. Understanding what they do helps you make better food choices, regardless of whether your goal is weight loss, muscle building or general health.
Protein (4 kcal per gram) is the building block of muscle, skin, enzymes and hormones. It has the highest thermic effect of any macronutrient, meaning your body burns roughly 20–30% of protein calories just digesting it. Protein also promotes satiety — it keeps you feeling full longer than the same number of calories from carbs or fat. Most adults benefit from 1.2–2.0 g of protein per kilogram of body weight daily, with higher intakes for those who exercise regularly.
Carbohydrates (4 kcal per gram) are your body's preferred fuel source, especially during moderate to high-intensity exercise. They're broken down into glucose, which fuels your brain, muscles and organs. Not all carbs are equal: whole grains, legumes and vegetables provide slow-releasing energy and fibre, while refined sugars cause rapid blood sugar spikes. The glycemic index helps distinguish between fast and slow carbohydrates.
Fat (9 kcal per gram) is essential for hormone production, vitamin absorption (A, D, E and K are fat-soluble) and cell membrane integrity. Fat is calorie-dense — more than double the calories per gram compared to protein or carbs — so portion awareness matters. Prioritise unsaturated fats (olive oil, nuts, avocado, fatty fish) and limit saturated fats and trans fats where possible.
Knowing the calorie and macro content of foods is only useful if you apply it to your personal targets. Here's how to use the data from this search tool depending on your goal:
For weight loss: Use our Calorie Calculator to find your daily target, then use this food search to identify foods that fill you up within that budget. Prioritise high-protein, high-fibre foods — they provide the most satiety per calorie. Compare similar foods: switching from regular pasta (158 kcal/100g) to courgette noodles (17 kcal/100g) can save hundreds of calories while keeping portion sizes large.
For muscle building: Focus on hitting your protein target first. Search for protein-rich foods and plan meals around them: chicken breast (31g protein/100g), Greek yogurt (9g/100g), eggs (13g/100g), lentils (9g/100g). Fill remaining calories with carbohydrates for training energy and fats for hormone health.
For general health: Use the search to build varied meals across all food groups. Check the GI values to choose slower-releasing carbohydrates. Aim for a mix of protein sources (animal and plant), plenty of vegetables and fruits, whole grains, and healthy fats. Variety across food types ensures broader micronutrient coverage.
The local database covers food across these categories:
Values in the database are listed per 100g as the food is typically consumed or described. For meats and fish, values are usually for the cooked product. For grains (oats, rice, pasta), values are typically for the dry weight, unless "cooked" is specified in the name. Always check the label if precision is important.
When a food appears in both the nutrition database and our GI database, a coloured GI chip is shown alongside the calorie information. Green = low GI (below 55), amber = medium (55–70), red = high (above 70). This applies only to carbohydrate-containing foods — proteins and pure fats show no GI chip.
Yes — the local food database works fully offline once the site has been loaded at least once. The Open Food Facts search (for branded and packaged products) requires an internet connection. If you're offline, only the local database results will appear.
If a food isn't in the local database, the search automatically queries Open Food Facts — a crowdsourced database of millions of products worldwide. Type the food or product name and results from both sources will appear. You can also search by brand name for packaged foods.
Values are sourced from established nutritional databases and are rounded to sensible precision. They represent typical averages for each food — actual values can vary depending on variety, preparation, sourcing and individual product composition. For clinical or medical dietary needs, use verified lab-tested data from your healthcare provider.
In everyday nutrition, "calories" and "kilocalories" (kcal) refer to the same thing. Technically, 1 kilocalorie = 1,000 calories in physics, but food labels and nutrition tools universally use "calorie" to mean kilocalorie. When this tool shows "165 kcal" for chicken breast, that's the same as saying "165 calories" — the number you'd see on a food label or tracking app.
Search for both foods and compare their per-100g values side by side. Look at calories first for weight management, then check protein (higher is usually better for satiety) and the GI chip (lower is better for steady energy). For example, comparing white rice (130 kcal, GI 73) with quinoa (120 kcal, GI 53) shows quinoa is lower in both calories and glycemic impact while providing more protein.
Find your daily calorie and macro targets to guide your food choices.
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