🌿 Australia's nutrition reference

Know exactly what's in your food

Detailed nutrition facts, health benefits, serving calculators and practical guidance for 125+ fruits, vegetables, nuts, grains, dairy & legumes and Australian native foods.

Explore foods → Nutrition calculator
✅ Evidence-based content
🇦🇺 Australian serving sizes & seasons
🧮 Interactive calculators
🌿 Native foods included
125+
Foods covered
7
Categories
10
Sections per food
Free
Always
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Category

Fruits

View all fruits →
🍌
Banana
89 kcal / 100g
PotassiumEnergy
🍎
Apple
52 kcal / 100g
FibreQuercetin
🥑
Avocado
160 kcal / 100g
Healthy fatsPotassium
🫐
Blueberry
57 kcal / 100g
AnthocyaninsAntioxidants
🥭
Mango
60 kcal / 100g
Vit CBeta-carotene
🥝
Kiwi
61 kcal / 100g
Vit C 93%Folate
🍉
Watermelon
30 kcal / 100g
LycopeneHydration
🍐
Pear
57 kcal / 100g
FibreLow GI
🍒
Cherry
50 kcal / 100g
AnthocyaninsAnti-inflam.
🍍
Pineapple
50 kcal / 100g
BromelainVit C
🍊
Orange
47 kcal / 100g
Vit C 88%Folate
Peach
39 kcal / 100g
Skin blushLow cal
Apricot
48 kcal / 100g
Beta-caroteneGI 34
🌴
Dates
277 kcal / 100g
Natural energyMinerals
Pomegranate
83 kcal / 100g
AntioxidantsUrolithin A
Passion Fruit
97 kcal / 100g
Fibre 37%GI 30
Strawberry
32 kcal / 100g
FisetinVit C 65%
Guava
68 kcal / 100g
Vit C 253%Lycopene
Coconut
354 kcal / 100g
MCT LauricManganese
Lychee
66 kcal / 100g
Vit C 79%Oligonol
Green Grapes
67 kcal / 100g
ResveratrolEye health
Plum
46 kcal / 100g
ChlorogenicBone health
Raspberry
52 kcal / 100g
Fibre 23%Ellagic acid
Cranberry
46 kcal / 100g
UTI preventionPACs
Jackfruit
95 kcal / 100g
Meat substitutePotassium
Custard Apple
94 kcal / 100g
B6 22%Creamy
Star Fruit
31 kcal / 100g
Vit C 38%31 kcal
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Category

Vegetables

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Broccoli
34 kcal / 100g
SulforaphaneVit C
Spinach
23 kcal / 100g
IronFolate
Sweet Potato
86 kcal / 100g
Beta-caroteneGI 63
Carrot
41 kcal / 100g
Beta-caroteneVit A
Potato
77 kcal / 100g
PotassiumVit C
Beetroot
43 kcal / 100g
NitratesFolate
Kale
49 kcal / 100g
Vit KAntioxidants
Mushroom
22 kcal / 100g
Vit DB vitamins
Green Beans
31 kcal / 100g
FibreVit K
Broccolini
35 kcal / 100g
SulforaphaneVit C
Cabbage
25 kcal / 100g
Vit CGut health
🍆
Eggplant
25 kcal / 100g
AnthocyaninsLow cal
Celery
16 kcal / 100g
GI 15Blood pressure
🎃
Pumpkin
45 kcal / 100g
Vit A 47%Beta-carotene
Cauliflower
25 kcal / 100g
SulforaphaneVit C 54%
Cucumber
15 kcal / 100g
Hydration 96%GI 15
Tomato
18 kcal / 100g
LycopeneGI 15
Onion
40 kcal / 100g
QuercetinPrebiotic
Asparagus
20 kcal / 100g
Vit K 35%Inulin
Artichoke
47 kcal / 100g
CynarinGI ~0
Green Capsicum
20 kcal / 100g
Vit C 89%B6
Category

Nuts & Seeds

View all nuts & seeds →
Almonds
579 kcal / 100g
Vit E 37%Protein
Walnut
654 kcal / 100g
Omega-3Polyphenols
Cashew
553 kcal / 100g
CopperMagnesium
Peanut
567 kcal / 100g
Protein 26%Niacin
Macadamia
718 kcal / 100g
MonounsaturatedAustralian
Hazelnut
628 kcal / 100g
Vit EFolate
Sunflower Seeds
584 kcal / 100g
Vit E 234%Selenium
Pistachio
562 kcal / 100g
Protein 20%Lutein
Pine Nuts
673 kcal / 100g
Pinolenic acidManganese
Sesame Seeds
573 kcal / 100g
Calcium 97%Sesamin
Flax Seeds
534 kcal / 100g
Omega-3 ALALignans
Pumpkin Seeds
559 kcal / 100g
Zinc 69%Magnesium
Chia Seeds
486 kcal / 100g
Omega-3Calcium 63%
Hemp Seeds
553 kcal / 100g
Complete proteinGLA
Chestnuts
213 kcal / 100g
Low fatVit C
Pecans
691 kcal / 100g
AntioxidantsOleic acid
Poppy Seeds
525 kcal / 100g
Calcium 143%Manganese
Brazil Nuts
659 kcal / 100g
Selenium 100%1 nut!
Rapeseed (Canola)
884 kcal / 100g
Lowest sat fatOmega-3
Nigella Seeds
385 kcal / 100g
Iron 366%Thymoquinone
Amaranth Seeds
371 kcal / 100g
Complete proteinSqualene
Mustard Seeds
508 kcal / 100g
Selenium 378%Glucosinolates
Safflower Seeds
517 kcal / 100g
Vit E 227%265°C oil
Category

Grains & Legumes

View all grains →
Oats
389 kcal / 100g
Beta-glucanGI 55
Brown Rice
362 kcal / 100g
MagnesiumFibre
Corn
365 kcal / 100g
LuteinFibre
Lentils
352 kcal / 100g
ProteinIron
Chickpeas
364 kcal / 100g
ProteinFibre
Barley
354 kcal / 100g
Beta-glucanGI 28
White Rice
365 kcal / 100g
EnergyFortified
Wheat
332 kcal / 100g
GlutenB vitamins
Lupins
371 kcal / 100g
Protein 36%Prebiotic
Faba Beans
341 kcal / 100g
ProteinIron
Soya Beans
446 kcal / 100g
Complete proteinIsoflavones
Rye
338 kcal / 100g
FibreLow GI
Quinoa
368 kcal / 100g
Complete proteinGI 53
Sorghum
329 kcal / 100g
Gluten-freeAntioxidants
Finger Millet
336 kcal / 100g
Calcium 34%GI 54
Pearl Millet
378 kcal / 100g
Iron 44%Protein
Black-Eyed Peas
336 kcal / 100g
Folate 158%GI 33
Foxtail Millet
351 kcal / 100g
ProteinFibre 3×rice
Buckwheat
343 kcal / 100g
Complete proteinRutin
Broad Beans
341 kcal / 100g
Fibre 89%Folate
Mung Bean
347 kcal / 100g
GI 31Sprouts
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Category

Milk & Dairy

View all dairy →
Cow's Milk
61 kcal / 100g
CalciumB12GI 27
OATMILK
Oat Milk
42 kcal / 100g
Beta-glucanGI 69
Greek Yoghurt
59 kcal / 100g
ProteinProbioticsGI 11
Ricotta
138 kcal / 100g
Whey proteinGI 27
ALMONDMILK
Almond Milk
15 kcal / 100g
Low calGI 25
Cottage Cheese
84 kcal / 100g
CaseinGI 10
Kefir
37 kcal / 100g
ProbioticsK2GI 18
Cheddar
402 kcal / 100g
CalciumZincGI 0
Mozzarella
280 kcal / 100g
ProteinCalciumGI 0
GOATMILK
Goat Milk
69 kcal / 100g
CalciumDigestibleGI 27
COCONUTMILK
Coconut Milk
230 kcal / 100g
Dairy-freeGI 41
SOYAMILK
Soya Milk
33 kcal / 100g
Protein matchGI 34
Parmesan
392 kcal / 100g
CalciumProteinGI 0
Haloumi
321 kcal / 100g
Grilling cheeseGI 0
Feta
264 kcal / 100g
B12CalciumGI 0
Cream Cheese
342 kcal / 100g
Vitamin AGI 8
Gouda
356 kcal / 100g
CalciumProteinGI 0
Brie
334 kcal / 100g
B12GI 0
Mascarpone
429 kcal / 100g
Vitamin AGI 8
Manchego
378 kcal / 100g
CalciumProteinGI 0
Camembert
300 kcal / 100g
B12GI 0
Swiss (Emmental)
380 kcal / 100g
CalciumProteinGI 0
Gorgonzola
353 kcal / 100g
CalciumGI 0
Regular Yogurt
61 kcal / 100g
Live culturesGI 35
Sour Cream
193 kcal / 100g
Vitamin AGI 20
Thickened Cream
337 kcal / 100g
Vitamin AGI 0
Unsalted Butter
717 kcal / 100g
Vitamin AGI 0
Salted Butter
717 kcal / 100g
Vitamin AGI 0
Grass-fed Butter
717 kcal / 100g
Vitamin ACLAGI 0
Ghee
900 kcal / 100g
Vitamin ALow lactoseGI 0
Category

Australian Native Foods

View all native foods →
🫐
Kakadu Plum
41 kcal/100g
World's highest Vit C
Lemon Myrtle
284 kcal/100g
Highest citralAntimicrobial
Quandong
40 kcal/100g
167% Vit CDesert superfood