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A clear guide to the three macronutrients — what they do, how many calories each provides, and how to read them on any food using USDA per-100 g data.

Quinoa beats white rice on protein, fiber and micronutrients per 100 g, while cooked white rice is slightly higher in calories. See the full USDA comparison.

Skinless chicken breast is leaner and higher in protein per calorie; lean ground beef brings more iron and zinc. Compare calories, protein, fat and iron with USDA data.

Chia seeds, legumes and whole grains top the fiber charts. See which common foods pack the most dietary fiber per 100 g, using USDA FoodData Central data.

Protein density — grams of protein per 100 calories — reveals the leanest protein sources better than protein per gram. See how common foods rank using USDA data.

Per 100 g, per serving, raw vs cooked, calories vs macros — a plain-English guide to reading nutrition data and comparing foods without being misled.