Nutrition Facts – Optimal Macros

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	R	S	T	U	V	W	X	Y	Z	AA	AB	AD	AE
1		verekia.com					For 100g												For 1 serving (in grams)									My taste
2		Go to README page	💯	KTO	🇫🇷	KJ	CAL	PROT	FATS	SAT	NCRB	Carbs	FIBR	SUGR	POTA	SOD	Serv	🕺	CAL	PROT	FATS	NCRB	Carbs	FIBR	SUGR	POTA	SOD	😍	💯

3	🥗	Spinach	33	30		96	23	2.9	0.4	0	1.4	3.6	2.2	0.4	558	79	40	13	9	1	0	1	1	1	0	223	32	0	33
4	🥗	Alfalfa sprouts	33	34		96	23	4	0.7		0.2	2.1	1.9	0.2	79	6	20	7	5	1	0	0	0	0	0	16	1	0	33
5	🥗	Arugula (Rocket)	27	23		105	25	2.6	0.7		2.1	3.7	1.6	2.1	369	27	40	11	10	1	0	1	1	1	1	148	11	-1	20
6	🥗	Kale	26	10		205	49	4.3	0.9		7	9	2	1.3	491	38	40	10	20	2	0	3	4	1	1	196	15	-2	12
7	🥗	Chard	25	20		79	19	1.8	0.2		2.1	3.7	1.6	1.1	379	213	40	10	8	1	0	1	1	1	0	152	85	0	25
8	🥗	Iceberg	22	18		59	14	0.9	0.1		1.8	3	1.2	0.9	141	10	40	9	6	0	0	1	1	0	0	56	4	0	22
9	🍲	Lentils	42	12		485	116	9	0.4	0.1	12	20	8	1.8	369	2	150	63	174	14	1	18	30	12	3	554	3	0	42
10	🍲	Split peas	38	7		494	118	8.3	0.4		12.8	21.1	8.3	2.9	362	2	60	23	71	5	0	8	13	5	2	217	1	0	38
11	🍲	Black beans	35	-4		544	130	8	0.4		16	24	8	0.3	433	3	150	53	195	12	1	24	36	12	0	650	5	0	35
12	🍲	Kidney beans	32	-10		531	127	9	0.5		17	23	6	0.3	405	1	150	48	191	14	1	26	35	9	0	608	2	0	32
13	🍲	Green peas	26	1		351	84	5.4	0.2		10.1	15.6	5.5	5.9	271	3	60	16	50	3	0	6	9	3	4	163	2	0	26
14	🍲	Chickpeas	23	-19		686	164	9	2.6		19	27	8	4.8	291	7	60	14	98	5	2	11	16	5	3	175	4	-1	16
15	🍲	Quinoa	10	-33	A	502	120	4.4	1.9	0.4	18.5	21.3	2.8	0.9	563	5	200	20	240	9	4	37	43	6	2	1126	10	0	10
16	🍲	Potato	4	-42	A	364	87	1.9	0.1	0	18.2	20	1.8	0.9	379	4	130	5	113	2	0	24	26	2	1	493	5	0	4
17	🍲	Sweet Potato	1	-37		318	76	1.4	0.1		15.5	18	2.5	6	230	27	136	1	103	2	0	21	24	3	8	313	37	0	1
18	🥦	Edamame	43	40		510	122	11	5		5	10	5	2.2	436	6	80	34	98	9	4	4	8	4	2	349	5	0	43
19	🥦	Asparagus	27	22		92	22	2.4	0.2		2.1	4.1	2	1.3	224	14	16	4	4	0	0	0	1	0	0	36	2	0	27
20	🥦	Broccoli	27	19		146	35	2.4	0.4		3.7	7	3.3	1.4	293	41	100	27	35	2	0	4	7	3	1	293	41	1	34
21	🥦	Green beans	23	12		146	35	1.9	0.3		4.8	8	3.2	1.6	146	1	200	46	70	4	1	10	16	6	3	292	2	1	30
22	🥦	Cucumber	20	17		50	12	0.6	0.2		1.5	2.2	0.7	1.4	136	2	100	20	12	1	0	2	2	1	1	136	2	3	41
23	🥦	Carrot	15	-2		172	41	0.9	0.2		6.8	9.6	2.8	4.7	320	69	50	8	21	0	0	3	5	1	2	160	35	0	15
24	🥦	Beetroot	14	-4		180	43	1.6	0.2		7.2	10	2.8	7	325	78	50	7	22	1	0	4	5	1	4	163	39
25	🥦	Black olives	4	15		481	115	0.8	10.7		3.1	6.3	3.2	0	42	120	20	1	23	0	2	1	1	1	0	8	24	0	4
26	🥦	Corn	-1	-45	A	402	96	3.4	1.5	0.4	18.6	21	2.4	4.5	270	185	80	-1	77	3	1	15	17	2	4	216	148	2	13
27	🍲	Seitan	49	44	A	602	144	19	4.6	0.3	5.4	6.2	0.8	0	100	494	100	49	144	19	5	5	6	1	0	100	494	2	63
28	🍲	Impossible Burger	39	48		887	212	16.8	12.4		5.3	7.9	2.6	0	540	327
29	🍲	Tempeh	38	36		808	193	19	11		9	9	0	0	412	9	100	38	193	19	11	9	9	0	0	412	9	0	38
30	🍲	Beyond Burger	37	63		925	221	17.7	15.9		0.95	2.65	1.7	0	300	345
31	🍲	Tofu	31	35		318	76	8	4.8		1.6	1.9	0.3	0	121	7	100	31	76	8	5	2	r= ROUND(H28 / 100 * N28)	0	0	121	7	-1	24
32	🍲	Falafel	-25	-73	B	1393	333	13	18	2.4	32	32	0	0	585	294
33	🐶	Chicken breast	93	99	A	690	165	31	3.6	1	0	0	0	0	256	74	100	93	165	31	4	0	0	0	0	256	74	-5	58
34	🐶	Tuna	87	98		770	184	30	6		0	0	0	0	323	50	100	87	184	30	6	0	0	0	0	323	50	-1	80
35	🐶	Beef	60	87		1046	250	26	15		0	0	0	0	318	72	100	60	250	26	15	0	0	0	0	318	72	-3	39
36	🐶	Ham	50	57		607	145	21	6		1.5	1.5	0	0	287	1200	100	50	145	21	6	2	2	0	0	287	1200	-1	43
37	🐶	Salmon	50	73	B	870	208	20	13	3.1	0	0	0	0	363	59	100	50	208	20	13	0	0	0	0	363	59	-3	29
38	🐶	Eggs	21	37	A	619	148	10	11	3.3	1.6	1.6	0	1.4	132	145	100	21	148	10	11	2	2	0	1	132	145	2	35
39	🐶	Saucisson	-26	38	E	1795	429	25	35	15	0	0	0	0	0	4500
40	🧀	Parmesan	48	100	C	1665	398	33	29	18	0	0	0	0	125	400	50	24	199	17	15	0	0	0	0	63	200	3	69
41	🧀	Gruyère	34	90		1728	413	30	32		0.4	0.4	0	0.4	81	336	50	17	207	15	16	0	0	0	0	41	168	2	48
42	🧀	Halloumi	26	61		1268	303	22.5	22.5		2.2	2.2	0	1	79	635	50	13	152	11	11	1	1	0	1	40	318		26
43	🧀	Ricotta	20	35		728	174	11	13		3	3	0	0.3	105	84	50	10	87	6	7	2	2	0	0	53	42	3	41
44	🧀	Camembert	19	61		1251	299	20	24		0.5	0.5	0	0.5	187	842	50	10	150	10	12	0	0	0	0	94	421	3	40
45	🧀	Goat cheese	17	71		1523	364	22	30		0.1	0.1	0	0.1	158	515	50	9	182	11	15	0	0	0	0	79	258	3	38
46	🧀	Cheddar	15	72		1682	402	25	33		1.3	1.3	0	0.5	98	621	50	8	201	13	17	1	1	0	0	49	311	2	29
47	🧀	Mozzarella	9	25	C	1197	286	17.9	21.4	15	9	9	0	0	0	357	50	5	143	9	11	5	5	0	0	0	179	3	30
48	🧀	Paneer	9	44		1251	299	18	23.8		3	3	0	2.3	129	751	50	5	150	9	12	2	2	0	1	65	376		9
49	🧀	Feta	-4	24		1105	264	14	21		4.1	4.1	0	4.1	62	1116	50	-2	132	7	11	2	2	0	2	31	558	1	3
50	🧀	Burger cheese	-16	33		1552	371	18	32		3.7	3.7	0	2.3	132	1671	20	-3	74	4	6	1	1	0	0	26	334	2	-2
51	🥛	Greek Yog 0%	36	25		238	57	9.7	0		4.4	4.4	0	3.1	141	40	150	54	86	15	0	7	7	0	5	212	60	1	43
52	🥛	Cottage Ch. 0%	30	13		301	72	10	0.3		7	7	0	1.9	137	330	150	45	108	15	0	11	11	0	3	206	495		30
53	🥛	Greek Yog Full	29	25		351	84	9.3	3.5		4	4	0	2.6	119	37	150	44	126	14	5	6	6	0	4	179	56	2	43
54	🥛	Cottage Ch. Full	29	29		410	98	11	4.3		3.4	3.4	0	2.7	104	364	150	44	147	17	6	5	5	0	4	156	546		29
55	🥛	Soy milk (unswt)	25	26		138	33	2.9	1.7		0.9	1.7	0.8	0.4	145	31	250	63	83	7	4	2	4	2	1	363	78		25
56	🥛	Almond milk (unswt)	18	19		126	30	0.4	1		0.4	0.4	0	0	15	52	250	45	75	1	3	1	1	0	0	38	130		18
57	🥛	Coconut milk (unswt)	17	20		79	19	0	1.7		0	0	0	0	40	35	250	43	48	0	4	0	0	0	0	100	88		17
58	🥛	Skim milk	17	5	A	142	34	3.4	0.1	0.1	5	5	0	5	156	42	250	43	85	9	0	13	13	0	13	390	105	1.8	30
59	🥛	Half-fat milk	13	5	B	209	50	3.3	2	1.3	4.8	4.8	0	5	140	47	250	33	125	8	5	12	12	0	13	350	118	2	27
60	🥛	Whole milk	11	5	B	255	61	3.2	3.3	1.9	4.8	4.8	0	5	132	43	250	28	153	8	8	12	12	0	13	330	108	2.2	26
61	🥛	Rice milk (unswt)	11	1		121	29	0	1		4.6	4.6	0	0	0	45	250	28	73	0	3	12	12	0	0	0	113		11
62	🥛	Whipped cream	-36	-29	D	1046	250	3.2	21.6	13.8	12.5	12.5	0	8	146	8	20	-7	50	1	4	3	3	0	2	29	2	4	-8
63	🍄	White button (raw)	27	22		92	22	3.1	0.3		2.3	3.3	1	2	318	5	30	8	7	1	0	1	1	0	1	95	2	0	27
64	🍄	Enoki (raw)	27	14		155	37	2.7	0.3		5.3	8	2.7	0.2	359	3	30	8	11	1	0	2	2	1	0	108	1		27
65	🍄	White button (boiled)	26	20		117	28	2.2	0.5		2.8	5	2.2	2.3	356	2	30	8	8	1	0	1	2	1	1	107	1	1	33
66	🍄	Shiitake (boiled)	7	-22		234	56	1.6	0.2		11.9	14	2.1	3.8	117	4	30	2	17	0	0	4	4	1	1	35	1	1	14
67	🍎	Tomato	20	14		75	18	0.9	0.2		2.7	3.9	1.2	2.6	237	5	123	25	22	1	0	3	5	1	3	292	6	1	27
68	🍎	Passion Fruit	17	-14		406	97	2.2	0.7		13	23	10	11	348	28
69	🍎	Avocado	13	35		669	160	2	15		2	9	7	1	485	7	200	26	320	4	30	4	18	14	2	970	14	0	13
70	🍎	Papaya	10	-10		163	39	0.6	0.1		8	9.8	1.8	5.9	257	3	100	10	39	1	0	8	10	2	6	257	3
71	🍎	Dragon Fruit	8	-17		251	60	1.2	0		10	12.9	2.9	7.7	183	0	100	8	60	1	0	10	13	3	8	183	0
72	🍎	Melon (Canta.)	7	-10		142	34	0.8	0.2		7.1	8	0.9	8	267	16	180	13	61	1	0	13	14	2	14	481	29	3	28
73	🍎	Green Kiwi	6	-24	A	255	61	1.3	0	0	11.8	14.8	3	9	311	0	74	4	45	1	0	9	11	2	7	230	0	3	27
74	🍎	Watermelon	6	-13		126	30	0.6	0.2		7.6	8	0.4	6	112	1		0	0	0	0	0	0	0	0	0	0
75	🍎	Orange	5	-19		197	47	0.9	0.1		9.6	12	2.4	9	181	0	131	7	62	1	0	13	16	3	12	237	0	1	12
76	🍎	Pear	0	-29		238	57	0.4	0.1		11.9	15	3.1	10	116	1		0	0	0	0	0	0	0	0	0	0
77	🍎	Apple	-1	-30		218	52	0.3	0.2		11.6	14	2.4	10	107	1	182	-2	95	1	0	21	25	4	18	195	2	1	6
78	🍎	Pineapple	-2	-31	B	209	50	0.5	0.1	0	11.6	13	1.4	10	109	1		0	0	0	0	0	0	0	0	0	0
79	🍎	Pomegranate	-4	-39		347	83	1.7	1.2		15	19	4	14	236	3		0	0	0	0	0	0	0	0	0	0
80	🍎	Mango	-8	-41		251	60	0.8	0.4		13.4	15	1.6	14	168	1		0	0	0	0	0	0	0	0	0	0
81	🍎	Banana	-12	-62	B	372	89	1.1	0.3	0.1	20.4	23	2.6	12	358	1	118	-14	105	1	0	24	27	3	14	422	1	1	-5
82	🍎	Lychee	-13	-52		276	66	0.8	0.4		15.7	17	1.3	15	171	1		0	0	0	0	0	0	0	0	0	0
83	🍎	Grapes	-16	-55		280	67	0.6	0.4		16.1	17	0.9	16	191	2		0	0	0	0	0	0	0	0	0	0
84	🥤	Tropicana orange	1	-26		192	46	0.8	0		10.8	10.8	0	9.2	450	0	250	3	115	2	0	27	27	0	23	1125	0	2	15
85	🥤	Fresh orange juice	0	-25		188	45	0.7	0.2		10.2	10.4	0.2	8.4	200	1	250	0	113	2	1	26	26	1	21	500	3	2	14
86	🥤	Starbucks Hot Choc.	-1	-20		356	85	3	3.4		9.8	10.6	0.8	9.1	0	35
87	🥤	Coca-Cola	-8	-37	E	167	40	0	0	0	11.3	11.3	0	11.3	0	14	330	-26	132	0	0	37	37	0	37	0	46	0	-8
88	🍓	Raspberry	25	14	A	222	53	1.2	0.7	0	5	12	7	4.4	151	1	30	8	16	0	0	2	4	2	1	45	0	3	46
89	🍓	Blackberry	22	10		180	43	1.4	0.5		5	10	5	4.9	162	1	30	7	13	0	0	2	3	2	1	49	0	2	36
90	🍓	Strawberry	13	-2		138	33	0.7	0.3		6	8	2	4.9	153	1	30	4	10	0	0	2	2	1	1	46	0	3	34
91	🍓	Cherry	3	-22		209	50	1	0.3		10.4	12	1.6	8	173	3
92	🍓	Blueberry	-1	-29		238	57	0.7	0.3		11.6	14	2.4	10	77	1	30	0	17	0	0	3	4	1	3	23	0	1	6
93	🍓	Goji berry	-81	-273	B	1494	357	10.7	0	0	76.6	78.6	2	13	112	535	15	-12	54	2	0	11	12	0	2	17	80	3	-60
94	🌱	Chia seeds	104	171		2092	500	25	37.5		0	41.7	41.7	0	533	0	20	21	100	5	8	0	8	8	0	107	0	0	104
95	🌱	Flaxseed	47	117		2234	534	18	42		2	29	27	1.6	813	30	20	9	107	4	8	0	6	5	0	163	6	-5	12
96	🌱	Hempseed	32	106		2372	567	33.3	46.7		3.7	6.7	3	0	1202	0	20	6	113	7	9	1	1	1	0	240	0	1	39
97	🌱	Pumpkin seeds	23	-33		1866	446	19	19		36	54	18	1.3	919	2	20	5	89	4	4	7	11	4	0	184	0	-1	16
98	🌱	Sunflower seeds	-14	50		2443	584	21	51		11	20	9	2.6	645	9	20	-3	117	4	10	2	4	2	1	129	2	2	0
99	🌱	Sesame seeds	-13	49		2397	573	18	50		11	23	12	0.3	468	11	20	-3	115	4	10	2	5	2	0	94	2	1	-6
100	🌰	Peanuts	7	78	C	2372	567	26	49	7	7	16	9	4	705	18	30	2	170	8	15	2	5	3	1	212	5	2	21