Last updated: March 2026
About This Food Nutrition Database
This free food nutrition database gives you instant access to calorie counts and macronutrient breakdowns for over 500 common foods. Every entry includes six nutritional values: calories, protein, carbohydrates, fat, fiber, and sugar, organized across eight categories from fresh fruits and vegetables to fast food and beverages.
According to USDA data, the average American consumes approximately 3,600 calories per day — significantly more than the 2,000-2,500 calories recommended for most adults. Research consistently shows that people who track their food intake lose more weight and maintain it longer than those who do not, because awareness of what you eat is the first step toward better choices.
Unlike apps that require accounts and subscriptions, this database runs entirely in your browser. No signup, no downloads, no tracking. Search any food, see its full nutrition profile, and use the built-in Meal Builder to plan meals that fit your goals.
How to Read Nutrition Labels
Serving size is everything. A package of instant noodles might list 190 calories per serving, but the package contains two servings — meaning the whole thing is 380 calories. Always check the serving size first and compare it to how much you actually eat.
Protein is the most satiating macronutrient. Foods high in protein (chicken breast, Greek yogurt, eggs, lentils) keep you full longer because protein takes more energy to digest and triggers stronger satiety hormones. When comparing two snacks with similar calories, choose the one with more protein.
Fiber is underrated. The average American gets only 15 grams of fiber per day — half the recommended 25-38 grams. High-fiber foods (beans, berries, whole grains, vegetables) improve digestion, stabilize blood sugar, and reduce hunger between meals. Our database includes fiber counts so you can prioritize fiber-rich foods.
Sugar adds up fast. A single 12-oz can of Coca-Cola contains 39 grams of sugar — nearly the entire daily limit recommended by the American Heart Association (36g for men, 25g for women). Beverages are the number one source of added sugar in the American diet.
Frequently Asked Questions
How many foods are in this nutrition database?
Our database includes over 500 foods across eight categories: fruits, vegetables, proteins, grains, dairy, snacks, fast food, and drinks. Each entry includes calories, protein, carbohydrates, fat, fiber, and sugar per standard serving size.
Where does the nutrition data come from?
Our data is sourced from the USDA FoodData Central database, manufacturer nutrition labels, and verified nutritional references. Values represent typical servings and may vary slightly based on preparation method, brand, and growing conditions.
Can I use this to plan my meals?
Yes — the Meal Builder feature lets you add multiple foods, adjust quantities from 0.5x to 3x, and see running totals for all macronutrients. Set an optional calorie goal to track your daily intake with a visual progress bar. Use 'Copy Summary' to save your plan.
What is the difference between protein, carbs, and fat?
These are the three macronutrients. Protein (4 cal/g) builds and repairs muscle. Carbohydrates (4 cal/g) provide energy, especially for exercise and brain function. Fat (9 cal/g) supports hormone production and nutrient absorption. A balanced diet includes all three in appropriate ratios.
Is this food nutrition database free?
Yes, completely free with no signup, no ads, and no data collection. Everything runs in your browser — your searches and meal plans stay on your device.