455,801 foods · USDA data

What's really in your food

Explore food nutrition data, compare nutrients and adjust servings. See what USDA reports, what we estimate and what is missing. Free to use.

High in proteinHigh in fiberHigh in ironHigh in potassiumHigh in calciumHigh in vitamin cHigh in magnesiumHigh in vitamin d

Everyday foods

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Foods richest in…

Per typical serving, among the foods Americans actually eat. Every nutrient has its own ranking.

Protein

  1. Grilled chicken fillet sandwich, wheat bun, cheese71.5 g
  2. Steak teriyaki70.4 g
  3. Grilled chicken fillet sandwich, white bun, cheese69.7 g
  4. Grilled chicken fillet sandwich, fast food, cheese68.8 g
  5. Double cheeseburger, wheat bun, 2 large67.7 g

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Fiber

  1. Wheat bran25.7 g
  2. Passion fruit, raw24.5 g
  3. Pinto beans, restaurant21.1 g
  4. Black beans, restaurant20.3 g
  5. Refried beans, restaurant20.3 g

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Iron

  1. High protein nutritional powder18.9 mg
  2. Instant grits, made with water, no added fat17.6 mg
  3. Instant grits, made with water, fat added17 mg
  4. Instant grits, made with water, fat status unknown17 mg
  5. Natto15.1 mg

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See where the numbers come from

Sources and estimates

USDA FoodData Central, release 2026-04-30. Values we estimate are labeled Estimated, with the method on the food page.

Serving controls

Choose an available portion or grams. The interactive nutrient panels scale to your selection; source tables keep their stated basis.

Detailed when available

Our catalog includes 60+ nutrients, including amino acids and fatty acids. Coverage varies; missing values are shown as unknown.