Calorie Book

Reference values from our nutrition sheet. Ingredient macros are per ~50 g; drinks list reference calories per serving.

Iceberg lettuce

Low-calorie fiber source, supports digestion

Kcal: 6.5
Protein: 0.3 g
Fat: 0.1 g
Carbs: 1.1 g

Per ~50 g

Arugula

Vitamins A, C, K, antioxidants, supports heart

Kcal: 7.4
Protein: 1 g
Fat: 0.2 g
Carbs: 0.4 g

Per ~50 g

Dill

Improves digestion, antioxidants

Kcal: 11.6
Protein: 0.7 g
Fat: 0.4 g
Carbs: 1.3 g

Per ~50 g

Parsley

Vitamins A, C, K, supports immunity and kidneys

Kcal: 14.1
Protein: 1.4 g
Fat: 0.1 g
Carbs: 1.9 g

Per ~50 g

Lettuce

Low-calorie fiber source, supports digestion

Kcal: 6.5
Protein: 0.3 g
Fat: 0.1 g
Carbs: 1.1 g

Per ~50 g

Tomato

Rich in vitamins, supports immunity

Kcal: 10.5
Protein: 0.4 g
Fat: 0.1 g
Carbs: 2 g

Per ~50 g

Cucumber

Hydrating, supports digestion

Kcal: 6.1
Protein: 0.3 g
Fat: 0.1 g
Carbs: 1 g

Per ~50 g

Bell Pepper

Rich in vitamin C and antioxidants

Kcal: 15.8
Protein: 0.5 g
Fat: 0.2 g
Carbs: 3 g

Per ~50 g

Raisin

High in fiber and potassium, supports digestion

Kcal: 169.8
Protein: 2 g
Fat: 0.2 g
Carbs: 40 g

Per ~50 g

Sunflower Seeds

High in healthy fats and magnesium

Kcal: 314
Protein: 10 g
Fat: 26 g
Carbs: 10 g

Per ~50 g

Ranch Sauce

Rich and creamy dressing

Kcal: 123
Protein: 0.5 g
Fat: 13 g
Carbs: 1 g

Per ~50 g

Balsamic

Low calorie, provides antioxidants

Kcal: 107.8
Protein: 0.2 g
Fat: 11 g
Carbs: 2 g

Per ~50 g

Honey Mustard

Sweet and tangy, adds flavor

Kcal: 54
Protein: 1 g
Fat: 2 g
Carbs: 8 g

Per ~50 g

Pesto Sauce

Rich in healthy fats and antioxidants

Kcal: 231.9
Protein: 5.5 g
Fat: 21.5 g
Carbs: 4.1 g

Per ~50 g

BBQ Sauce

Tangy and sweet, adds flavor

Kcal: 61.8
Protein: 1 g
Fat: 0.2 g
Carbs: 14 g

Per ~50 g

Hot Sauce

Spicy, supports metabolism

Kcal: 21.8
Protein: 1 g
Fat: 0.2 g
Carbs: 4 g

Per ~50 g

Spicy Mayonnaise

Creamy and spicy dressing

Kcal: 127
Protein: 0.5 g
Fat: 13 g
Carbs: 2 g

Per ~50 g

Hummus

Rich in plant protein and fiber

Kcal: 89
Protein: 4 g
Fat: 5 g
Carbs: 7 g

Per ~50 g

Caesar Sauce

Creamy dressing

Kcal: 116
Protein: 1 g
Fat: 12 g
Carbs: 1 g

Per ~50 g

Feta Cheese

Good source of calcium and protein

Kcal: 135
Protein: 7 g
Fat: 11 g
Carbs: 2 g

Per ~50 g

Parmesan Cheese

High in protein and calcium

Kcal: 210
Protein: 19 g
Fat: 14 g
Carbs: 2 g

Per ~50 g

Mint

Supports digestion, freshens breath

Kcal: 6.9
Protein: 0.5 g
Fat: 0.1 g
Carbs: 1 g

Per ~50 g

Lollo Rosso

Antioxidants, supports immunity

Kcal: 8.5
Protein: 0.9 g
Fat: 0.1 g
Carbs: 1 g

Per ~50 g

Avocado

Healthy fats, vitamin E, supports heart

Kcal: 84
Protein: 1 g
Fat: 8 g
Carbs: 2 g

Per ~50 g

Broccoli

Vitamins C, K, antioxidants, supports immunity

Kcal: 21
Protein: 1.8 g
Fat: 0.2 g
Carbs: 3 g

Per ~50 g

Cauliflower

Fiber, vitamin C, low-calorie

Kcal: 16.9
Protein: 1.5 g
Fat: 0.1 g
Carbs: 2.5 g

Per ~50 g

Fresh green beans

Fiber, vitamins A, C, K, supports bones

Kcal: 21.3
Protein: 1.6 g
Fat: 0.1 g
Carbs: 3.5 g

Per ~50 g

Asparagus

Vitamins A, C, K, folate, diuretic effect

Kcal: 21.7
Protein: 1.7 g
Fat: 0.1 g
Carbs: 3.5 g

Per ~50 g

Carrot

Vitamins A, C, K, folate, diuretic effect

Kcal: 20.9
Protein: 0.5 g
Fat: 0.1 g
Carbs: 4.5 g

Per ~50 g

Red cabbage

Vitamins A, C, K, folate, diuretic effect

Kcal: 20.9
Protein: 0.5 g
Fat: 0.1 g
Carbs: 4.5 g

Per ~50 g

Corn

Carbohydrates, fiber, antioxidants

Kcal: 48.5
Protein: 2 g
Fat: 0.5 g
Carbs: 9 g

Per ~50 g

Lentils

Protein, fiber, iron, stabilizes blood sugar

Kcal: 57.8
Protein: 4 g
Fat: 0.2 g
Carbs: 10 g

Per ~50 g

Edamame

Protein, vitamin K, folate, supports bones

Kcal: 52
Protein: 4.5 g
Fat: 2 g
Carbs: 4 g

Per ~50 g

Chickpeas

Protein, fiber, supports digestion

Kcal: 64.2
Protein: 3.8 g
Fat: 1 g
Carbs: 10 g

Per ~50 g

Beans

Protein, fiber, magnesium, iron

Kcal: 58.5
Protein: 3.5 g
Fat: 0.5 g
Carbs: 10 g

Per ~50 g

Cottage cheese

Protein, calcium, supports muscles and bones

Kcal: 45.5
Protein: 6 g
Fat: 1.5 g
Carbs: 2 g

Per ~50 g

Sweet potato

Carbohydrates, beta-carotene, fiber, supports vision

Kcal: 45.7
Protein: 0.7 g
Fat: 0.1 g
Carbs: 10.5 g

Per ~50 g

Potatoes

Carbohydrates, potassium, vitamin C

Kcal: 44.9
Protein: 1 g
Fat: 0.1 g
Carbs: 10 g

Per ~50 g

Basmati rice

Fast carbohydrates, easily digestible, energy

Kcal: 51.7
Protein: 1.2 g
Fat: 0.1 g
Carbs: 11.5 g

Per ~50 g

Buckwheat

Protein + carbohydrates, fiber, magnesium, supports heart

Kcal: 45.9
Protein: 1.8 g
Fat: 0.3 g
Carbs: 9 g

Per ~50 g

Quinoa

Protein + carbohydrates, all essential amino acids

Kcal: 57
Protein: 2 g
Fat: 1 g
Carbs: 10 g

Per ~50 g

Rice cakes

Light carbohydrates, low-calorie

Kcal: 44.9
Protein: 1 g
Fat: 0.1 g
Carbs: 10 g

Per ~50 g

Dried apricot

Fiber, potassium, antioxidants

Kcal: 50.9
Protein: 0.5 g
Fat: 0.1 g
Carbs: 12 g

Per ~50 g

Boiled eggs

Protein, choline, supports brain and muscles

Kcal: 73.4
Protein: 6.5 g
Fat: 5 g
Carbs: 0.6 g

Per ~50 g

Lean beef

Protein, iron, zinc, supports muscles

Kcal: 76
Protein: 10 g
Fat: 4 g
Carbs: 0 g

Per ~50 g

Chicken breast

Protein, low fat, supports muscles

Kcal: 52.8
Protein: 10.5 g
Fat: 1.2 g
Carbs: 0 g

Per ~50 g

Tuna

Protein, omega-3, supports heart

Kcal: 48.5
Protein: 11 g
Fat: 0.5 g
Carbs: 0 g

Per ~50 g

Smoked salmon

Protein, omega-3, vitamin D

Kcal: 80.5
Protein: 10 g
Fat: 4.5 g
Carbs: 0 g

Per ~50 g

Shrimp

Protein, low fat, iodine, supports thyroid

Kcal: 39.5
Protein: 9 g
Fat: 0.3 g
Carbs: 0.2 g

Per ~50 g

Walnuts

Omega-3, supports heart, antioxidants

Kcal: 352
Protein: 10 g
Fat: 32 g
Carbs: 6 g

Per ~50 g

Almonds

Vitamin E, fiber, supports skin and heart

Kcal: 289
Protein: 10 g
Fat: 25 g
Carbs: 6 g

Per ~50 g

Cashews

Magnesium, protein, healthy fats

Kcal: 275
Protein: 9 g
Fat: 23 g
Carbs: 8 g

Per ~50 g

Pumpkin seeds

Zinc, protein, healthy fats

Kcal: 235
Protein: 12 g
Fat: 19 g
Carbs: 4 g

Per ~50 g

Olive oil + lemon

Monounsaturated fats, antioxidants, supports heart

Kcal: 198
Protein: 0 g
Fat: 22 g
Carbs: 0 g

Per ~50 g

Pomegranate molasses

Antioxidants, vitamin C, supports vessels

Kcal: 52
Protein: 0 g
Fat: 0 g
Carbs: 13 g

Per ~50 g

Mustard yogurt sauce

Protein, probiotics, improves digestion

Kcal: 42.5
Protein: 2 g
Fat: 2.5 g
Carbs: 3 g

Per ~50 g

Pineapple

Supports digestion, rich in vitamin C and manganese

Kcal: 25.77
Protein: 0.25 g
Fat: 0.05 g
Carbs: 6.08 g

Per ~50 g

Orange

Boosts immunity, high in vitamin C and antioxidants

Kcal: 26.65
Protein: 0.35 g
Fat: 0.05 g
Carbs: 6.2 g

Per ~50 g

Lemon

Rich in vitamin C, helps digestion, detoxifying

Kcal: 7.65
Protein: 0.3 g
Fat: 0.05 g
Carbs: 1.5 g

Per ~50 g

Banana

Provides energy, potassium and vitamin B6

Kcal: 53.6
Protein: 0.65 g
Fat: 0.2 g
Carbs: 12.3 g

Per ~50 g

Kiwi

High in vitamin C and fiber, supports immunity

Kcal: 27.15
Protein: 0.45 g
Fat: 0.15 g
Carbs: 6 g

Per ~50 g

Apple

Good source of fiber and vitamin C, aids digestion

Kcal: 53.9
Protein: 0.25 g
Fat: 0.1 g
Carbs: 13 g

Per ~50 g

Strawberry

Rich in vitamin C and antioxidants, supports heart health

Kcal: 17.65
Protein: 0.5 g
Fat: 0.05 g
Carbs: 3.8 g

Per ~50 g

Grape

Contains antioxidants and vitamins, supports heart health

Kcal: 34.3
Protein: 0.35 g
Fat: 0.1 g
Carbs: 8 g

Per ~50 g

Peach

Provides vitamins A and C, supports skin and eye health

Kcal: 27.45
Protein: 0.25 g
Fat: 0.05 g
Carbs: 6.5 g

Per ~50 g

Pear

High in fiber, supports digestion and heart health

Kcal: 27.9
Protein: 0.25 g
Fat: 0.1 g
Carbs: 6.5 g

Per ~50 g

Melon

Hydrating, contains vitamins A and C, supports skin

Kcal: 17.65
Protein: 0.3 g
Fat: 0.05 g
Carbs: 4 g

Per ~50 g

Watermelon

Very hydrating, contains vitamins A and C, antioxidants

Kcal: 22.1
Protein: 0.3 g
Fat: 0.1 g
Carbs: 5 g

Per ~50 g

Raspberry

High in fiber and antioxidants, supports immunity

Kcal: 13.85
Protein: 0.35 g
Fat: 0.05 g
Carbs: 3 g

Per ~50 g

Cherry

Rich in antioxidants, vitamin C and potassium, supports heart

Kcal: 26.9
Protein: 0.5 g
Fat: 0.1 g
Carbs: 6 g

Per ~50 g