Food reference: calories, protein and volume

Data tables organised by what you are trying to do — what is worth eating, how much protein it has per 100 g, or how to feel full on the fewest calories.

• High-protein foodsThe foods worth building meals around, ranked by protein.
• Protein per 100 gA plain data table of protein content for common foods.
• High-volume foodsFoods that fill you up for very few calories.
• Low-calorie snacksSnacks that fit a deficit without leaving you hungry.
• Calories in common foodsCalories and macros for everyday ingredients.
• Foods to eat on GLP-1What to prioritise, moderate and limit while appetite is low.

Values are USDA FoodData Central approximations; brands and cooking methods vary. For information only — not medical advice.