Meal Precision

Food Library

Explore a searchable food macro library with protein, carbs, fats, and calories per 100g. Use this tool to compare foods, understand macro composition, and find ingredients that fit your targets.

Compare macros across foodsFind foods for protein, carbs, or fatsBuild meals from real ingredients

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F

High Protein Sources

Per 100g

Chicken Breast (Skinless, Raw)

Protein
23g
Carbs
0g
Fat
1.5g
Calories
110 kcal
30g Guide50g Guide

Per 100g

Chicken Breast (With Skin, Raw)

Protein
21g
Carbs
0g
Fat
9g
Calories
172 kcal
30g Guide50g Guide

Per 100g

Chicken Thigh (Skinless, Raw)

Protein
20g
Carbs
0g
Fat
9g
Calories
170 kcal
30g Guide50g Guide

Per 100g

Chicken Thigh (With Skin, Raw)

Protein
18g
Carbs
0g
Fat
15g
Calories
211 kcal
30g Guide50g Guide

Per 100g

Chicken Drumstick (Skinless, Raw)

Protein
19g
Carbs
0g
Fat
6g
Calories
128 kcal
30g Guide50g Guide

Per 100g

Chicken Drumstick (With Skin, Raw)

Protein
18g
Carbs
0g
Fat
11g
Calories
171 kcal
30g Guide50g Guide

Per 100g

Chicken Wing (With Skin, Raw)

Protein
18g
Carbs
0g
Fat
16g
Calories
222 kcal
30g Guide50g Guide

Per 100g

Chicken Ground (93% Lean, Raw)

Protein
19g
Carbs
0g
Fat
7g
Calories
150 kcal
30g Guide50g Guide

Per 100g

Chicken Ground (97% Lean, Raw)

Protein
22g
Carbs
0g
Fat
3g
Calories
120 kcal
30g Guide50g Guide

Per 100g

Chicken Liver (Raw)

Protein
17g
Carbs
0.9g
Fat
4.8g
Calories
116 kcal
30g Guide50g Guide

Per 100g

Turkey Breast (Skinless, Raw)

Protein
24g
Carbs
0g
Fat
1.5g
Calories
112 kcal
30g Guide50g Guide

Per 100g

Turkey Thigh (Skinless, Raw)

Protein
20g
Carbs
0g
Fat
7g
Calories
149 kcal
30g Guide50g Guide

Energy & Carbohydrates

Per 100g

Crab (Imitation/Surimi)

Protein
8g
Carbs
15g
Fat
0.5g
Calories
95 kcal
30g Guide50g Guide

Per 100g

Rice (White Jasmine, Dry)

Protein
7g
Carbs
79g
Fat
0.6g
Calories
360 kcal
30g Guide50g Guide

Per 100g

Rice (White Basmati, Dry)

Protein
8g
Carbs
77g
Fat
1g
Calories
350 kcal
30g Guide50g Guide

Per 100g

Rice (White Long Grain, Dry)

Protein
7g
Carbs
80g
Fat
0.6g
Calories
365 kcal
30g Guide50g Guide

Per 100g

Rice (Brown Long Grain, Dry)

Protein
8g
Carbs
76g
Fat
3g
Calories
362 kcal
30g Guide50g Guide

Per 100g

Rice (Wild, Dry)

Protein
15g
Carbs
75g
Fat
1.1g
Calories
357 kcal
30g Guide50g Guide

Per 100g

Rice (Black/Forbidden, Dry)

Protein
9g
Carbs
74g
Fat
3.4g
Calories
356 kcal
30g Guide50g Guide

Per 100g

Oats (Old Fashioned/Rolled, Dry)

Protein
13g
Carbs
68g
Fat
7g
Calories
389 kcal
30g Guide50g Guide

Per 100g

Oats (Steel Cut, Dry)

Protein
13g
Carbs
67g
Fat
6g
Calories
375 kcal
30g Guide50g Guide

Per 100g

Oats (Instant, Plain, Dry)

Protein
12g
Carbs
70g
Fat
6.5g
Calories
378 kcal
30g Guide50g Guide

Per 100g

Pasta (White Durum Wheat, Dry)

Protein
12g
Carbs
73g
Fat
1.5g
Calories
355 kcal
30g Guide50g Guide

Per 100g

Pasta (Whole Wheat, Dry)

Protein
14g
Carbs
70g
Fat
2.5g
Calories
348 kcal
30g Guide50g Guide

Healthy Fats & Oils

Per 100g

Hummus (Classic Chickpea)

Protein
8g
Carbs
14g
Fat
10g
Calories
166 kcal
30g Guide50g Guide

Per 100g

Olive Oil (Extra Virgin)

Protein
0g
Carbs
0g
Fat
100g
Calories
884 kcal
30g Guide50g Guide

Per 100g

Avocado Oil

Protein
0g
Carbs
0g
Fat
100g
Calories
884 kcal
30g Guide50g Guide

Per 100g

Coconut Oil (Virgin)

Protein
0g
Carbs
0g
Fat
100g
Calories
862 kcal
30g Guide50g Guide

Per 100g

Canola Oil (Rapeseed)

Protein
0g
Carbs
0g
Fat
100g
Calories
884 kcal
30g Guide50g Guide

Per 100g

Sesame Oil

Protein
0g
Carbs
0g
Fat
100g
Calories
884 kcal
30g Guide50g Guide

Per 100g

Peanut Oil

Protein
0g
Carbs
0g
Fat
100g
Calories
884 kcal
30g Guide50g Guide

Per 100g

Grapeseed Oil

Protein
0g
Carbs
0g
Fat
100g
Calories
884 kcal
30g Guide50g Guide

Per 100g

MCT Oil (Pure C8/C10)

Protein
0g
Carbs
0g
Fat
100g
Calories
830 kcal
30g Guide50g Guide

Per 100g

Flaxseed Oil (Cold Pressed)

Protein
0g
Carbs
0g
Fat
100g
Calories
884 kcal
30g Guide50g Guide

Per 100g

Butter (Unsalted)

Protein
0.9g
Carbs
0.1g
Fat
81g
Calories
717 kcal
30g Guide50g Guide

Per 100g

Butter (Grass-Fed/Kerrygold)

Protein
0.6g
Carbs
0g
Fat
83g
Calories
740 kcal
30g Guide50g Guide