Evidence-Based Nutrition Encyclopedia
Foods & Nutrition Encyclopedia
Your comprehensive guide to food nutrition, health benefits, and longevity research. Get detailed answers to questions like "How much protein is in an egg?" along with evidence-based guidance for optimal healthspan nutrition.
39
Foods Profiled
4
Categories
Research-Based
Healthspan Focused
What You'll Find in Each Food Profile
Complete Nutrition Facts
Comprehensive macronutrient, vitamin, and mineral profiles with exact amounts per serving
Longevity Research
Latest scientific studies on health benefits and impact on healthspan and longevity
Bioavailability Tips
How to prepare and combine foods for maximum nutrient absorption
Optimal Intake Guidance
Evidence-based recommendations for how much and how often to consume
Health Benefits
Specific health advantages backed by scientific research
Safety Information
Contraindications, allergens, and important considerations
Browse Foods by Category
Protein
26 foodsEgg (Large, Whole)
Animal Protein
72
cal
6.3g
protein
4.8g
fat
0.4g
carbs
Per 1 large egg (50g)
Omega-3: 0.09gSalmon (Atlantic, Wild)
Fish
142
cal
19.8g
protein
6.3g
fat
0g
carbs
Per 100g (3.5 oz)
Omega-3: 2.26gChicken Breast (Skinless)
Poultry
165
cal
31g
protein
3.6g
fat
0g
carbs
Per 100g (3.5 oz cooked)
Omega-3: 0.05gGreek Yogurt (Plain, Non-Fat)
Dairy
100
cal
17g
protein
0.7g
fat
6g
carbs
Per 170g (3/4 cup)
Omega-3: 0.02gChicken Thigh (Skinless, Boneless)
Poultry
209
cal
26g
protein
10.9g
fat
0g
carbs
Per 100g (3.5 oz cooked)
Omega-3: 0.08gChicken Wing (Skinless)
Poultry
203
cal
30.5g
protein
8.1g
fat
0g
carbs
Per 100g (about 3-4 wings without skin)
Omega-3: 0.07gChicken Drumstick (Skinless)
Poultry
172
cal
28.3g
protein
5.7g
fat
0g
carbs
Per 100g (about 1.5 drumsticks without skin)
Omega-3: 0.06gGround Beef (80/20)
Red Meat
254
cal
26g
protein
17g
fat
0g
carbs
Per 100g (about 3/4 cup cooked)
Omega-3: 0.05gRibeye Steak
Red Meat
291
cal
25.4g
protein
21g
fat
0g
carbs
Per 100g (3.5 oz cooked)
Omega-3: 0.06gPork Chop (Boneless, Lean)
Pork
206
cal
28.5g
protein
9.5g
fat
0g
carbs
Per 100g (3.5 oz cooked)
Omega-3: 0.04gBacon (Pork, Cooked)
Processed Meat
541
cal
37g
protein
42g
fat
1.4g
carbs
Per 100g (about 7-8 slices)
Omega-3: 0.17gTurkey Bacon
Processed Meat
225
cal
30g
protein
10g
fat
3.3g
carbs
Per 100g (about 7-8 slices)
Omega-3: 0.08gHam (Deli-Style, Low Sodium)
Processed Meat
145
cal
21g
protein
6g
fat
1.5g
carbs
Per 100g (about 3-4 slices)
Omega-3: 0.04gSausage (Pork, Cooked)
Processed Meat
339
cal
15g
protein
30g
fat
2.5g
carbs
Per 100g (about 3-4 links)
Omega-3: 0.18gShrimp (Cooked)
Seafood
99
cal
24g
protein
0.3g
fat
0.2g
carbs
Per 100g (about 10-12 large shrimp)
Omega-3: 0.32gScallops (Cooked)
Seafood
111
cal
23g
protein
0.8g
fat
3.2g
carbs
Per 100g (about 4-5 large scallops)
Omega-3: 0.2gTuna (Canned in Water)
Seafood
116
cal
26g
protein
0.8g
fat
0g
carbs
Per 100g (about 1 can drained)
Omega-3: 0.23gTurkey Breast (Roasted, Skinless)
Poultry
135
cal
30g
protein
0.7g
fat
0g
carbs
Per 100g (3.5 oz)
Omega-3: 0.02gRotisserie Chicken (Skinless)
Poultry
167
cal
25g
protein
6.6g
fat
0g
carbs
Per 100g (3.5 oz mixed light & dark meat)
Omega-3: 0.08gCheddar Cheese
Dairy
114
cal
7g
protein
9.4g
fat
0.4g
carbs
Per 28g (1 oz, 1 slice)
Omega-3: 0.08gMozzarella Cheese (Part-Skim)
Dairy
72
cal
7g
protein
4.5g
fat
0.8g
carbs
Per 28g (1 oz)
Omega-3: 0.03gString Cheese (Part-Skim Mozzarella)
Dairy
80
cal
6g
protein
6g
fat
1g
carbs
Per 28g (1 stick)
Omega-3: 0.04gCream Cheese
Dairy
99
cal
2g
protein
10g
fat
1.6g
carbs
Per 28g (1 oz, 2 tbsp)
Omega-3: 0.06gHummus (Classic)
Legumes
177
cal
8g
protein
10g
fat
14g
carbs
Per 100g (about 1/2 cup)
Omega-3: 0.1gBlack Beans (Cooked)
Legumes
132
cal
8.9g
protein
0.5g
fat
23.7g
carbs
Per 100g (about 2/3 cup)
Omega-3: 0.1gLentils (Cooked)
Legumes
116
cal
9g
protein
0.4g
fat
20g
carbs
Per 100g (about 1/2 cup)
Omega-3: 0.04gVegetables
3 foodsFruits
7 foodsBlueberries
Berries
57
cal
0.74g
protein
0.33g
fat
14.5g
carbs
Per 100g (3/4 cup)
Omega-3: 0.06gAvocado
Tropical Fruits
160
cal
2g
protein
15g
fat
8.5g
carbs
Per 100g (~1/2 medium avocado)
Omega-3: 0.11gBanana (Medium)
Tropical Fruits
105
cal
1.3g
protein
0.4g
fat
27g
carbs
Per 118g (1 medium banana, 7-8 inches)
Omega-3: 0.03gApple (Medium)
Pome Fruits
95
cal
0.5g
protein
0.3g
fat
25g
carbs
Per 182g (1 medium apple with skin)
Omega-3: 0.02gWatermelon
Melons
46
cal
0.9g
protein
0.2g
fat
11.5g
carbs
Per 152g (1 cup diced)
Orange (Medium)
Citrus
62
cal
1.2g
protein
0.2g
fat
15.4g
carbs
Per 131g (1 medium orange)
Omega-3: 0.01gMango
Tropical Fruits
99
cal
1.4g
protein
0.6g
fat
24.7g
carbs
Per 165g (1 cup sliced)
Omega-3: 0.06gNuts & Seeds
3 foodsWalnuts
Tree Nuts
185
cal
4.3g
protein
18.5g
fat
3.9g
carbs
Per 28g (1 oz, ~7 walnut halves)
Omega-3: 2.57gPeanuts (Dry Roasted)
Legumes
166
cal
6.7g
protein
14g
fat
6g
carbs
Per 28g (1 oz, about 28 peanuts)
Omega-3: 0.003gPeanut Butter (Natural)
Nut Butters
188
cal
8g
protein
16g
fat
7g
carbs
Per 32g (2 tablespoons)
Omega-3: 0.005gCommon Nutrition Questions We Answer
How much protein is in an egg?
6.3g of high-quality protein per large egg, plus all 9 essential amino acids
View full egg profile →What makes salmon a longevity food?
2.26g omega-3 per serving linked to 17% lower cardiovascular mortality
View full salmon profile →Why are blueberries called a superfood?
Highest antioxidant capacity, shown to slow cognitive decline by 2.5 years
View full blueberries profile →How does broccoli fight aging?
Sulforaphane activates longevity pathways linked to 22% lower mortality
View full broccoli profile →How to Use This Encyclopedia
- Plan Your Meals: Browse categories to find nutrient-dense foods that align with your health goals
- Quick Lookups: Search for specific foods to get instant nutritional information
- Optimize Preparation: Learn cooking methods that maximize nutrient bioavailability
- Build Food Synergies: Discover which foods to combine for enhanced health benefits
- Evidence-Based Decisions: Review longevity research to make informed dietary choices