Food Nutrition Database
Calories, macros, and full nutrition facts for meals, individual foods, and high-protein options. Each page identifies whether its values are source-checked or remain Kalo estimates under source review.
Browse 30+ foods organized by category. Each food page includes per-serving nutrition facts, macro breakdowns, serving size comparisons, and relevant source notes. Use the category links below to jump to a specific section.
Meals & Combinations
Avocado Toast with Egg
380 cal
A classic breakfast of toasted sourdough bread topped with creamy mashed avocado and a fried or poached egg. A balanced meal with healthy fats, protein, and complex carbs.
Chicken and Rice Bowl
482 cal
Grilled chicken breast served over fluffy brown rice with steamed broccoli. A high-protein, nutrient-dense meal popular with fitness enthusiasts and meal preppers.
Peanut Butter Banana Sandwich
479 cal
A classic sandwich made with two slices of whole wheat bread, creamy peanut butter, and sliced banana. A satisfying combination of protein, healthy fats, and natural sweetness.
Grilled Chicken Salad
352 cal
A fresh and satisfying salad featuring grilled chicken breast over crisp romaine lettuce with cherry tomatoes, cucumber, and a light olive oil dressing.
Oatmeal with Banana and Honey
369 cal
Warm cooked oatmeal topped with sliced banana and a drizzle of honey. A comforting, fiber-rich breakfast that provides sustained energy throughout the morning.
Turkey Avocado Wrap
379 cal
A whole wheat tortilla wrap filled with sliced deli turkey, creamy avocado, and crisp lettuce. A portable, protein-rich lunch option with healthy fats.
Egg and Cheese Sandwich
420 cal
A breakfast sandwich made with a toasted English muffin, two scrambled eggs, and a slice of cheddar cheese. A protein-packed morning meal that is quick to prepare.
Tuna Salad Sandwich
380 cal
A classic sandwich made with two slices of bread, canned tuna mixed with mayonnaise and diced celery. A high-protein lunch option that is easy to prepare ahead of time.
Chicken Caesar Salad
449 cal
A classic Caesar salad with grilled chicken breast, crisp romaine lettuce, shaved parmesan, creamy Caesar dressing, and crunchy croutons. A restaurant favorite that balances protein and flavor.
Steak and Potatoes
552 cal
A hearty dinner of pan-seared sirloin steak with a baked russet potato, a pat of butter, and steamed green beans. A classic American dinner plate with balanced macronutrients.
Salmon and Rice
522 cal
Pan-seared Atlantic salmon fillet served with white rice and steamed asparagus. A nutrient-rich dinner high in omega-3 fatty acids and complete protein.
Burrito Bowl
552 cal
A Chipotle-style burrito bowl with brown rice, seasoned black beans, grilled chicken, salsa, sour cream, and shredded lettuce. A customizable, satisfying lunch or dinner.
Pasta with Meat Sauce
598 cal
A hearty plate of cooked pasta topped with savory ground beef tomato sauce and a sprinkle of parmesan cheese. A classic comfort meal that is rich in protein and carbohydrates.
Greek Yogurt Parfait
321 cal
Creamy Greek yogurt layered with crunchy granola, fresh mixed berries, and a drizzle of honey. A protein-rich snack or light breakfast with probiotics and antioxidants.
Acai Smoothie Bowl
419 cal
A thick, vibrant acai smoothie bowl topped with sliced banana, crunchy granola, mixed berries, and a drizzle of almond butter. A trendy, antioxidant-rich breakfast or snack.
High Protein
High-Protein Chicken Breast Meal
521 cal
A prepared-meal estimate for grilled chicken breast with quinoa and steamed mixed vegetables.
High-Protein Greek Yogurt Bowl
401 cal
A prepared-meal estimate for Greek yogurt with chia seeds, sliced almonds, and mixed berries.
High-Protein Egg White Omelette
278 cal
A fluffy omelette made with six egg whites, fresh spinach, sliced mushrooms, and crumbled feta cheese. A high-protein, low-calorie breakfast designed for maximum protein with minimal fat.
High-Protein Cottage Cheese Bowl
382 cal
Low-fat cottage cheese topped with chopped walnuts and sliced peaches. A high-protein, casein-rich meal that provides slow-digesting protein for sustained satiety.
High-Protein Shrimp Stir-Fry
423 cal
A prepared-meal estimate for shrimp, mixed vegetables, light soy sauce, and brown rice.
Proteins
Eggs & Dairy
Eggs (Large, Hard-Boiled)
155 cal
Large whole eggs cooked hard-boiled, with the shell removed before eating.
Greek Yogurt (Plain, Whole Milk)
238 cal
Plain whole milk Greek yogurt, strained for a thick and creamy texture. A protein-rich dairy food that is also an excellent source of calcium and probiotics.
Fruits
Banana
105 cal
A medium-sized fresh banana, one of the world's most popular fruits. Rich in potassium, natural sugars, and dietary fiber for quick and sustained energy.
Avocado
240 cal
A medium Hass avocado, prized for its creamy texture and healthy monounsaturated fats. A versatile fruit rich in potassium, fiber, and essential vitamins.
Grains & Legumes
Brown Rice (Cooked)
240 cal
Long-grain brown rice, cooked. A whole grain that retains its bran and germ layers, providing more fiber, vitamins, and minerals than white rice.
Quinoa (Cooked)
222 cal
Cooked quinoa; the source record does not specify the cooking method or whether salt was used.