Foods

115 foods, every value traceable to the Bundeslebensmittelschlüssel 4.0 (Max Rubner-Institut) with USDA cross-references.

Grains & cereals

Oat flakes (rolled oats)348 kcal · 13.2 g protein /100 g · 57 claimsOat bran flakes371 kcal · 15.6 g protein /100 g · 57 claimsBarley flakes332 kcal · 11.2 g protein /100 g · 57 claimsPearl barley, boiled114 kcal · 3.8 g protein /100 g · 12 claimsBrown rice, boiled128 kcal · 3 g protein /100 g · 2 claimsQuinoa, boiled104 kcal · 3.5 g protein /100 g · 11 claimsBuckwheat groats (dry)322 kcal · 13.1 g protein /100 g · 44 claimsMillet wholegrain flakes352 kcal · 11.8 g protein /100 g · 47 claimsWholemeal pasta, boiled130 kcal · 5.4 g protein /100 g · 19 claimsWholemeal bread210 kcal · 7.2 g protein /100 g · 42 claimsWholemeal rye bread193 kcal · 6 g protein /100 g · 23 claimsWholemeal rye crispbread327 kcal · 9.4 g protein /100 g · 41 claimsWheat bran266 kcal · 17.2 g protein /100 g · 66 claimsWheat germ324 kcal · 28.5 g protein /100 g · 66 claims

Potatoes & starchy roots

Potato, unpeeled86 kcal · 2 g protein /100 g · 13 claimsSweet potato119 kcal · 1.6 g protein /100 g · 29 claims

Legumes & soy

Lentils, boiled119 kcal · 9.1 g protein /100 g · 26 claimsRed lentils (dry)334 kcal · 25.6 g protein /100 g · 53 claimsChickpeas, canned, drained136 kcal · 7.5 g protein /100 g · 18 claimsKidney beans, canned, drained128 kcal · 8.5 g protein /100 g · 25 claimsTofu115 kcal · 15.5 g protein /100 g · 38 claimsEdamame (immature soya beans)146 kcal · 13 g protein /100 g · 48 claimsHummus324 kcal · 5.9 g protein /100 g · 20 claims

Plant-based drinks & yogurts

Soya drink, fortified30 kcal · 3.2 g protein /100 g · 24 claimsSoya yogurt alternative, fortified44 kcal · 4.2 g protein /100 g · 25 claimsOat drink, fortified29 kcal · 0.74 g protein /100 g · 19 claims

Nuts

Walnuts721 kcal · 16.1 g protein /100 g · 53 claimsAlmonds544 kcal · 22.3 g protein /100 g · 56 claimsHazelnuts667 kcal · 16.3 g protein /100 g · 55 claimsPistachios599 kcal · 20.8 g protein /100 g · 58 claimsCashew nuts618 kcal · 21 g protein /100 g · 60 claimsBrazil nuts704 kcal · 17 g protein /100 g · 58 claimsPeanuts, roasted620 kcal · 29 g protein /100 g · 57 claimsPeanut butter (100% peanuts)620 kcal · 29 g protein /100 g · 52 claims

Seeds

Pumpkin seeds588 kcal · 35.5 g protein /100 g · 49 claimsSunflower seeds564 kcal · 26.1 g protein /100 g · 66 claimsLinseed (flaxseed), ground468 kcal · 22.3 g protein /100 g · 63 claimsChia seeds479 kcal · 22.1 g protein /100 g · 60 claimsSesame seeds565 kcal · 20.9 g protein /100 g · 69 claimsTahini (sesame paste)595 kcal · 18 g protein /100 g · 56 claims

Oils

Olive oil899 kcal · 0 g protein /100 g · 4 claimsRapeseed (canola) oil900 kcal · 0 g protein /100 g · 6 claimsLinseed (flaxseed) oil900 kcal · 0 g protein /100 g · 5 claimsWalnut oil899 kcal · 0 g protein /100 g · 6 claims

Fish & seafood

Salmon180 kcal · 19.9 g protein /100 g · 49 claimsMackerel149 kcal · 18.6 g protein /100 g · 46 claimsHerring150 kcal · 17.2 g protein /100 g · 45 claimsSardines in oil, drained222 kcal · 24.1 g protein /100 g · 47 claimsTuna, canned, drained95 kcal · 22.9 g protein /100 g · 31 claimsTrout156 kcal · 21.6 g protein /100 g · 36 claimsCod79 kcal · 17.8 g protein /100 g · 26 claimsAlaska pollock57 kcal · 12.3 g protein /100 g · 19 claimsShrimp87 kcal · 18.6 g protein /100 g · 23 claimsMussels60 kcal · 10.5 g protein /100 g · 58 claims

Meat & poultry

Chicken breast, skinless109 kcal · 21.8 g protein /100 g · 22 claimsTurkey breast, skinless105 kcal · 24.1 g protein /100 g · 25 claimsBeef rump (lean red meat)110 kcal · 22.1 g protein /100 g · 39 claimsBeef mince, lean115 kcal · 22 g protein /100 g · 43 claims

Eggs

Eggs, boiled144 kcal · 14.1 g protein /100 g · 54 claims

Dairy

Milk, 1.5% fat44 kcal · 3.5 g protein /100 g · 7 claimsNatural yogurt, 1.5% fat62 kcal · 5 g protein /100 g · 9 claimsSkyr64 kcal · 10.3 g protein /100 g · 24 claimsLow-fat quark66 kcal · 11.8 g protein /100 g · 30 claimsCottage cheese73 kcal · 11.8 g protein /100 g · 26 claimsKefir, low-fat46 kcal · 3.2 g protein /100 g · 13 claimsEmmental cheese374 kcal · 27.5 g protein /100 g · 48 claimsFeta284 kcal · 15.7 g protein /100 g · 38 claimsMozzarella259 kcal · 17.1 g protein /100 g · 44 claims

Vegetables

Green peas, frozen77 kcal · 4.9 g protein /100 g · 34 claimsBroccoli35 kcal · 3.6 g protein /100 g · 27 claimsSpinach18 kcal · 2.1 g protein /100 g · 42 claimsKale53 kcal · 4.2 g protein /100 g · 52 claimsCarrots40 kcal · 0.84 g protein /100 g · 7 claimsTomatoes22 kcal · 0.95 g protein /100 g · 14 claimsRed sweet pepper36 kcal · 1 g protein /100 g · 28 claimsOnion34 kcal · 1.2 g protein /100 g · 3 claimsGarlic97 kcal · 6 g protein /100 g · 37 claimsCauliflower35 kcal · 2.4 g protein /100 g · 24 claimsRed cabbage28 kcal · 1.6 g protein /100 g · 16 claimsBrussels sprouts40 kcal · 4.5 g protein /100 g · 31 claimsBeetroot43 kcal · 2.1 g protein /100 g · 13 claimsButton mushrooms28 kcal · 3.7 g protein /100 g · 27 claimsCourgette (zucchini)22 kcal · 1.3 g protein /100 g · 22 claimsAubergine (eggplant)19 kcal · 0.57 g protein /100 g · 9 claimsCucumber16 kcal · 1.1 g protein /100 g · 5 claimsRocket (arugula)21 kcal · 3.6 g protein /100 g · 39 claimsLamb's lettuce18 kcal · 1.9 g protein /100 g · 36 claimsRomaine lettuce14 kcal · 1.2 g protein /100 g · 16 claimsAsparagus28 kcal · 2 g protein /100 g · 22 claimsLeek36 kcal · 2.1 g protein /100 g · 22 claimsHokkaido pumpkin30 kcal · 1.4 g protein /100 g · 27 claimsGreen beans28 kcal · 2.2 g protein /100 g · 22 claimsSauerkraut23 kcal · 1.1 g protein /100 g · 27 claims

Fruit

Apple58 kcal · 0.42 g protein /100 g · 0 claimsBanana79 kcal · 1.3 g protein /100 g · 9 claimsOrange49 kcal · 1 g protein /100 g · 20 claimsKiwi fruit61 kcal · 0.9 g protein /100 g · 19 claimsStrawberries38 kcal · 0.82 g protein /100 g · 19 claimsBlueberries61 kcal · 0.5 g protein /100 g · 15 claimsRaspberries43 kcal · 1 g protein /100 g · 19 claimsBlackberries49 kcal · 1.3 g protein /100 g · 21 claimsAvocado132 kcal · 1.4 g protein /100 g · 27 claimsPomegranate79 kcal · 0.7 g protein /100 g · 2 claimsGrapes61 kcal · 0.75 g protein /100 g · 8 claimsPear58 kcal · 0.3 g protein /100 g · 0 claimsSweet cherries70 kcal · 0.9 g protein /100 g · 17 claimsMango60 kcal · 0.7 g protein /100 g · 11 claimsApricots42 kcal · 0.8 g protein /100 g · 7 claimsPrunes (dried plums)205 kcal · 2.3 g protein /100 g · 14 claimsDates, dried356 kcal · 2.6 g protein /100 g · 11 claimsGrapefruit35 kcal · 0.5 g protein /100 g · 11 claims

Other

Dark chocolate563 kcal · 9.1 g protein /100 g · 43 claimsCocoa powder (lightly de-oiled)365 kcal · 22.6 g protein /100 g · 65 claims

Drinks

Drinking water0 kcal · 0 g protein /100 g · 1 claimsGreen tea (infusion)0 kcal · 0.1 g protein /100 g · 0 claims