Protein, fats, carbohydrates, fiber, vitamins, minerals, calories and food composition explained with practical context.
A large egg does not contain 10 or 12 grams of protein; it is closer to 6–6.5 grams. It provides roughly 70–80 calories and about 5 grams fat, mostly in the yolk, plus choline, vitamin B12, selenium and other micronutrients.
Cashews and almonds are close in calories but far apart in fiber and carbohydrate. Per 100 grams, almonds provide about 21 grams protein and 12.5 grams fiber; cashews provide about 18 grams protein and 3.3 grams fiber with substantially more starch.
Avoiding milk, yogurt, and cheese does not require specialty protein products. Cooked chicken breast can provide about 30 grams protein per 100 grams, firm tofu roughly 15–18 grams, cooked lentils 9 grams, and one large egg about 6 grams.
Hake and salmon can provide similar amounts of protein in a serving, but their energy profiles are very different. Hake is lean; salmon carries roughly 10 g more fat per 100 g and far more EPA and DHA.
Salmon and sardines are surprisingly close in protein and calories. Both provide EPA and DHA; cooked Atlantic salmon can land around 2 grams EPA+DHA per 100 grams, while canned sardines are often around 1.4 grams, depending on species and product.
Seitan is essentially cooked, hydrated wheat gluten. That lets it pack roughly 20–30 grams of protein into 100 grams with little fat, but there is no universal seitan number: water, starch, broth, and seasoning can move the label substantially.
Pistachios clearly lead in protein and fiber by equal weight; walnuts lead even more dramatically in ALA, the main plant omega-3. A 1-ounce-style serving gives about 6 grams protein from pistachios versus roughly 4.5 grams from walnuts, while walnuts deliver around 2.6 grams ALA.
Flax and chia clearly stand out for ALA omega-3. NIH lists about 2.35 g ALA in a tablespoon of whole flaxseed and 5.06 g in one ounce of chia. Hemp also contributes ALA, but at a lower concentration.
Chestnuts break the usual nut pattern because they contain far less fat and much more water and starch. Among typical high-fat nuts, cashews and pistachios are near the lower end of calories per 100 g.
Salmon combines roughly 18–22 g protein per 100 g with considerably more fat than lean white fish. That fat raises calories, but it is also where salmon carries substantial EPA and DHA.
Hulled hemp is highly concentrated: about 31–32 g protein and 49 g fat per 100 g. One ounce provides roughly 9 g protein, 155 calories, ALA omega-3, and a substantial amount of magnesium.
Cooked chickpeas are far less concentrated than dry chickpeas because they absorb water. Per 100 g cooked, they provide about 164 calories, 8.9 g protein, and 7.6 g fiber. A 200 g portion delivers close to 18 g protein and 15 g fiber.