Foods

Calories and nutrition

198 foods, per 100 g. The values come mainly from the official Ciqual (France) and USDA (United States) databases, the same ones the app uses. The source of each food is given on its page.

Food	kcal	Prot.	Carb.	Fat
Arabic pittaBread and cereals	249	8.2	49	1.5
Barley ruskBread and cereals	366	13	69	2.5
BreadsticksBread and cereals	428	12	69	10
Cereal bar with fruitBread and cereals	382	6.1	73	6.5
Corn flakesBread and cereals	368	6.9	80	1.0
Muesli, no added sugarBread and cereals	374	10	60	8.1
Multigrain breadBread and cereals	269	10	47	3.2
Oat drink, no added sugarBread and cereals	42	0.2	7.8	1.1
Popcorn (no oil, unsalted)Bread and cereals	367	12	63	4.2
Rolled oatsBread and cereals	369	11	58	7.8
Souvlaki pittaBread and cereals	249	8.2	49	1.5
White breadBread and cereals	287	9.1	58	1.4
Wholegrain breakfast cerealBread and cereals	369	8.5	75	1.9
Wholegrain rice cakesBread and cereals	381	8.8	78	3.0
Wholegrain rye breadBread and cereals	213	6.2	40	0.9
Wholemeal breadBread and cereals	234	9.5	41	1.7
Wholemeal sandwich breadBread and cereals	257	8.0	42	4.1
Wholemeal tea biscuitsBread and cereals	439	9.2	67	13
Wholemeal toasts (crispbread)Bread and cereals	389	12	66	5.9
Anthotyro (fresh whey cheese)Cheese	190	9.9	4.3	15
FetaCheese	284	15	0.5	24
Graviera cheeseCheese	408	26	0.8	34
Kefalotyri cheese (grated)Cheese	411	30	1.1	31
Light cheese slicesCheese	259	29	1.2	15
Light cream cheese (for spreading)Cheese	132	11	5.1	7.5
MozzarellaCheese	227	16	0.7	18
ParmesanCheese	411	30	1.1	31
RicottaCheese	144	8.0	4.1	11
Turkey (slices)Cold cuts	100	21	0.0	1.7
Cottage cheese (1% fat)Dairy	69	12	2.7	1.0
Cottage cheese (2% fat)Dairy	80	10	4.8	2.3
Cow's milk yoghurt 1.5–2% fat (not strained)Dairy	50	3.8	4.3	1.7
Full-fat kefir (3.5% fat)Dairy	61	3.1	4.5	3.4
Low-fat kefirDairy	43	3.7	4.8	1.0
Milk 0% fatDairy	34	3.5	5.0	0.0
Milk 1.5% fatDairy	48	3.4	5.0	1.6
Strained yoghurt 0% fatDairy	58	10.0	3.6	0.4
Strained yoghurt 2% fatDairy	72	9.7	3.9	1.9
Strained yoghurt, full fat (5% fat)Dairy	97	9.0	4.0	5.0
TzatzikiDairy	140	6.1	3.8	11
Whey protein (powder)Dairy	345	78	3.1	1.6
Whole milk (3.5% fat)Dairy	65	3.4	4.8	3.5
Chamomile teaDrinks	0.8	0	0.2	0
Coffee (filter/Greek/espresso, black, unsweetened)Drinks	6.8	0.2	1.4	0.0
Boiled eggEggs	134	14	0.5	8.6
EggEggs	140	13	0.1	9.8
Egg whiteEggs	48	11	0.7	0.2
ButterFats and oils	753	0.6	0.7	83
Kalamata olivesFats and oils	173	1.4	0	17
Olive oilFats and oils	900	0.2	0	100
Anchovies (raw, for cooking)Fish	129	19	0	6.1
Atlantic cod (cleaned fish)Fish	78	18	0	0.6
Fresh Atlantic cod (cooked)Fish	95	22	0	0.6
Hake (cleaned fish)Fish	83	18	0	1.4
Hake / ‘bakaliaraki’ (cooked)Fish	112	21	0	3.0
Mackerel (cleaned)Fish	198	18	0.9	14
Mackerel (grilled)Fish	228	22	0	16
Salmon (cooked)Fish	214	22	1.0	14
Salmon (fillet)Fish	194	20	0	12
Sardines (cleaned)Fish	160	20	0	9.2
Sardines (grilled)Fish	194	25	0	10
Sea bass (cleaned fish)Fish	124	21	0	4.2
Sea bass (cooked)Fish	152	22	1.0	6.5
Sea bream (cleaned fish)Fish	130	21	0	5.1
Sea bream (cooked)Fish	148	24	0	5.9
Tuna in water (tinned, drained)Fish	143	27	0	3.9
AppleFruit	54	0.2	12	0.2
ApricotFruit	44	0.8	9.0	0
AvocadoFruit	202	1.6	0	21
BananaFruit	89	1.1	20	0
Berries (mixed)Fruit	46	1.0	7.0	0.5
CherriesFruit	54	0.8	13	0
Date (dried)Fruit	287	1.8	65	0.2
Dried figsFruit	261	2.9	55	1.2
Fresh figFruit	68	1.2	14	0
GrapesFruit	72	0.7	16	0.2
KiwiFruit	61	0.9	11	0.6
Lemon juiceFruit	29	0.3	2.5	0.2
MandarinFruit	46	0.8	9.2	0
MelonFruit	36	0.8	7.3	0.2
OrangeFruit	44	0.8	8.0	0
PeachFruit	38	0.9	7.5	0.2
PearFruit	57	0.4	12	0.3
Pomegranate (seeds)Fruit	81	1.4	14	1.2
RaisinsFruit	322	3.0	73	0.9
StrawberriesFruit	37	0.6	6.0	0
WatermelonFruit	37	0.7	8.3	0
Brown rice (boiled)Grains	187	4.1	38	1.8
Bulgur wheat (boiled)Grains	131	4.6	24	1.0
Filo pastryGrains	289	7.1	51	6.0
Pasta (boiled)Grains	167	6.7	31	1.1
Pasta (dry, uncooked)Grains	363	13	73	1.6
Quinoa (boiled)Grains	149	5.0	28	1.1
Wheat flour (all-purpose)Grains	350	9.9	74	1.0
White rice (boiled)Grains	155	3.3	33	0.7
White rice (uncooked)Grains	350	7.4	78	0.8
Wholewheat pasta (boiled)Grains	180	7.9	31	1.4
Beef kokkinisto (in tomato sauce; cooked, lean)Meat	172	34	0	4.0
Beef steak (cooked)Meat	198	26	0	11
Bifteki (lean beef patty, 5% fat)Meat	130	22	0.3	4.6
Chicken breast (cooked)Meat	141	30	0	2.0
Chicken breast (raw)Meat	109	23	0	1.5
Lean minced beef (10% fat)Meat	170	20	0	10
Lean minced beef (5% fat, cooked)Meat	155	26	0	5.8
Leg of lamb (cooked)Meat	169	27	0	6.8
Leg of lamb (meat only, boneless)Meat	128	20	0.5	5.1
Minced beef (15% fat, cooked)Meat	239	24	0	16
Pork chop (cooked)Meat	211	30	0	10
Pork fillet (cooked)Meat	168	26	0	7.1
Pork fillet (tenderloin)Meat	123	21	0.4	4.1
Skinless chicken leg (cooked)Meat	172	25	0	8.0
Skinless chicken leg (meat only)Meat	114	19	0	4.0
Stewing beef (shoulder, meat only)Meat	144	21	0	6.5
Turkey filletMeat	108	24	0	1.5
Turkey fillet (cooked)Meat	124	28	0	1.1
Almond drink, no added sugarNuts	36	1.1	0.7	3.2
AlmondsNuts	615	23	9.5	51
Cashews (roasted, unsalted)Nuts	618	20	21	48
HazelnutsNuts	632	17	7.2	57
Peanuts (unsalted)Nuts	623	26	15	49
Pistachios (roasted, unsalted)Nuts	631	22	15	52
Pumpkin seeds (shelled)Nuts	618	36	5.4	49
Sesame seedsNuts	606	21	13	50
Sunflower seeds (shelled)Nuts	653	25	10	56
WalnutsNuts	709	16	6.9	67
Beans (boiled)Pulses	113	6.8	12	1.1
Beans (dry)Pulses	307	23	44	0.8
Black-eyed beans (boiled)Pulses	106	7.7	14	0.5
Black-eyed beans (dry)Pulses	324	24	49	1.3
Chickpeas (boiled)Pulses	148	8.3	18	3.0
Chickpeas (dry)Pulses	351	20	48	6.0
Fava (yellow split peas, boiled)Pulses	129	8.6	16	1.5
Fava (yellow split peas, dry)Pulses	347	24	48	1.2
Giant beans (dry)Pulses	308	21	44	0.7
HummusPulses	258	8.1	9.0	20
Lentils (boiled)Pulses	128	10	16	0.6
Lentils (dry)Pulses	327	25	44	1.8
Plant-based soya dessertPulses	42	3.9	1.1	2.1
Soya drink with calciumPulses	44	3.8	2.2	2.0
TempehPulses	157	18	7.9	4.7
TofuPulses	147	15	2.9	8.5
MustardSauces and condiments	151	6.9	4.3	11
Salt (iodised)Sauces and condiments	0	0	0	0
Cuttlefish (cleaned)Seafood	76	16	0.5	1.1
OctopusSeafood	60	13	1.0	0.5
Octopus (boiled)Seafood	156	30	4.4	2.1
Prawns (boiled)Seafood	91	20	0.2	0.8
Prawns (raw, peeled)Seafood	99	20	3.2	0.8
Squid (boiled/grilled)Seafood	149	32	1.6	1.4
Squid (cleaned)Seafood	77	14	2.2	1.2
Dark chocolate 70% cocoaSweeteners and spreads	592	10	27	46
HoneySweeteners and spreads	331	0.7	82	0
Peanut butter (100% peanuts)Sweeteners and spreads	644	27	14	52
Reduced-sugar jamSweeteners and spreads	166	0.3	40	0.1
SugarSweeteners and spreads	399	0	100	0
TahiniSweeteners and spreads	631	20	14	53
Unsweetened cocoaSweeteners and spreads	388	22	12	21
ArtichokeVegetables	45	3.3	4.8	0.1
Artichoke hearts (frozen)Vegetables	54	1.9	7.0	0.4
AubergineVegetables	23	1.0	2.7	0.2
Boiled broccoliVegetables	24	2.2	1.0	0.5
Boiled potatoesVegetables	81	1.8	17	0.3
Boiled spinachVegetables	21	3.2	0.2	0.1
Boiled vlita (amaranth greens)Vegetables	22	2.1	1.6	0.2
Boiled wild chicoryVegetables	33	2.0	3.5	0.6
BroccoliVegetables	32	2.9	2.1	0.4
CabbageVegetables	37	1.4	4.6	0.6
Cabbage and carrot saladVegetables	35	1.2	4.8	0.4
CarrotVegetables	30	0.8	5.2	0
CauliflowerVegetables	27	1.8	2.1	0.7
Celery (sticks)Vegetables	15	0.6	2.4	0
Cherry tomatoesVegetables	32	1.3	5.6	0
Chopped tomatoes (tinned, with their juice)Vegetables	22	0.8	3.1	0.2
CourgetteVegetables	17	1.2	1.8	0.3
CucumberVegetables	17	0.7	2.9	0.1
DillVegetables	48	3.9	3.9	1.1
GarlicVegetables	109	5.3	19	0
Green beansVegetables	32	1.8	4.1	0.2
LeekVegetables	30	1.5	4.5	0.3
LettuceVegetables	17	1.2	1.4	0.3
MintVegetables	58	3.5	5.3	0.8
MushroomsVegetables	21	2.1	1.8	0.4
OkraVegetables	31	1.9	3.8	0.2
OnionVegetables	39	1.1	6.2	0.6
ParsleyVegetables	43	3.0	4.1	0.6
PeasVegetables	78	5.9	9.5	0.4
PepperVegetables	23	0.8	3.5	0.3
Potato (raw, peeled)Vegetables	80	2.0	16	0.1
Raw spinachVegetables	33	2.7	3.1	0.4
Roasted aubergineVegetables	33	1.3	3.8	0
Roasted courgetteVegetables	22	1.5	3.1	0
Roasted pepperVegetables	33	1.1	5.4	0.3
RocketVegetables	28	2.6	2.1	0.7
Salad (lettuce, tomato, cucumber)Vegetables	18	0.8	2.5	0.1
Spring onionVegetables	33	1.8	4.7	0.2
TomatoVegetables	19	0.5	3.4	0
Tomato concassé / grated tomato (passata)Vegetables	46	2.0	7.6	0.2
Tomato puréeVegetables	99	4.4	17	0.5

All values are per 100 g. Protein, carbohydrate and fat in grams.

Cooked dishes (fasolada, gemista and others) are in the Recipes.