Protein, fats, carbohydrates, fiber, vitamins, minerals, calories and food composition explained with practical context.
Among plain cooked references, mature soybeans provide about 5.1 mg iron per 100 g, white beans 3.7 mg, lentils 3.3 mg and kidney beans and chickpeas around 2.9 mg. This is nonheme iron, so absorption depends on the rest of the meal.
Cooked 90/10 ground beef is about 230 calories, 28.4 g protein and 12 g fat per 100 g. Cooked 84/16 pork is about 289 calories and 20 g fat, while 96/4 pork drops to about 187 calories and 7.2 g fat. Fat percentage changes the result more than species alone.
Cooked Atlantic mackerel provides about 262 calories, 23.9 g protein and 17.8 g fat per 100 g, including roughly 1.2 g EPA+DHA. It is also exceptionally rich in vitamin B12. Atlantic mackerel should not be confused with high-mercury king mackerel.
Flaxseed has a tough outer coat, and some whole seeds can pass through the intestine without breaking. Grinding improves access to the omega-3 ALA and lignans inside while retaining the seed's fiber.
The label matters more than the animal name. Cooked 90/10 ground beef is about 230 calories, 28.5 g protein and 12 g fat per 100 g; cooked 93/7 turkey is about 213 calories, 27.1 g protein and 11.6 g fat. Beef supplies more iron and zinc in these references.
Raw Atlantic cod is about 82 calories, 17.8 g protein and less than 1 g fat per 100 g. Dried salted cod concentrates protein and sodium as water is removed; desalting then changes the composition again.
Tuna often provides roughly 20–26 g protein per 100 g in water-packed products. Oil raises calories, and mercury varies by species: canned light, albacore and bigeye tuna should not be treated as interchangeable.
Among common cooked legumes, green peas are about 84 calories per 100 g, lentils about 116, and many beans about 125–135. Chickpeas and mature soybeans are more energy-dense but also bring different nutrient profiles.
“Lean meat” depends more on the cut than the animal. Skinless turkey breast can fall around 1–3 grams fat per 100 grams cooked, chicken breast 3–4 grams, pork tenderloin 3–5 grams, and very lean beef round roughly 5–8 grams.
Hake is among the leaner fish choices: different raw species can range roughly from 65 to 90 calories and 1–2 grams fat per 100 grams. Protein may appear anywhere from about 12 to 18 grams because “hake” is not one species or one database entry.
The calorie gap between cooked quinoa and brown rice is tiny: both are around 120 calories per 100 grams. Quinoa provides roughly 4.4 grams protein and 2.8 grams fiber versus about 2.7 grams and 1.6 grams in brown rice.
Sardines combine three nutrients that are rarely this concentrated in one food: roughly 24–25 grams protein, more than 1 gram EPA+DHA, and—when canned with edible bones—around 300–400 milligrams calcium per 100 grams.