455,801 foods · USDA data

What's really in your food

Calories, protein, vitamins, minerals and amino acids for every food, in any serving. Free, fast, and straight from the source.

High in proteinHigh in fiberHigh in ironHigh in potassiumHigh in calciumHigh in vitamin cHigh in magnesiumHigh in vitamin d

Everyday foods

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Foods richest in…

Per typical serving, among the foods Americans actually eat. Every nutrient has its own ranking.

Protein

  1. Turkey, thigh, cooked, skin not eaten74.1 g
  2. Turkey, thigh, cooked, skin eaten73.1 g
  3. Chicken fillet sandwich, grilled, on wheat bun, with cheese71.5 g
  4. Steak teriyaki70.4 g
  5. Chicken fillet sandwich, grilled, on white bun, with cheese69.7 g

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Fiber

  1. Chia seeds57.8 g
  2. Flax seeds38.8 g
  3. Wheat bran25.7 g
  4. Passion fruit, raw24.5 g
  5. Pinto beans, from fast food / restaurant21.1 g

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Iron

  1. Liverwurst23.9 mg
  2. Liver, paste or pate19.3 mg
  3. Nutritional powder mix, high protein, Nfs18.9 mg
  4. Grits, instant, made with water, no added fat17.6 mg
  5. Grits, instant, made with water, fat added17 mg

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Numbers you can trust

USDA, not guesses

Every value comes from USDA FoodData Central, release 2026-04-30, with its source on the page.

Any serving

A cup, a slice, a medium one or grams: every number follows the serving you pick.

Deeper than labels

Amino acids, fatty acids and 60+ nutrients, not just the eight on a package.