Apple
- Energy 52 kcal
- Protein 0.3 g
- Sugar (lower wins) 10.4 g
- Fat (lower wins) 0.2 g
- Fibre 2.4 g
Did you know? An apple is about 85% water.
Grocery Games — Nutrition Clash
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Grocery Games — Nutrition Clash
64 Cards64 everyday foods with nutrition per 100 g. Curated, rounded values from food-composition references; check the Sources section to verify any card.
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Fruit & veg 13
Banana
- Energy 89 kcal
- Protein 1.1 g
- Sugar (lower wins) 12.2 g
- Fat (lower wins) 0.3 g
- Fibre 2.6 g
Did you know? Bananas are naturally slightly radioactive from potassium.
Orange
- Energy 47 kcal
- Protein 0.9 g
- Sugar (lower wins) 9.4 g
- Fat (lower wins) 0.1 g
- Fibre 2.4 g
Did you know? One orange can cover a whole day of vitamin C.
Strawberry
- Energy 32 kcal
- Protein 0.7 g
- Sugar (lower wins) 4.9 g
- Fat (lower wins) 0.3 g
- Fibre 2 g
Did you know? Strawberries carry their seeds on the outside.
Avocado
- Energy 160 kcal
- Protein 2 g
- Sugar (lower wins) 0.7 g
- Fat (lower wins) 14.7 g
- Fibre 6.7 g
Did you know? Avocado is a fruit that is almost all fat.
Broccoli
- Energy 34 kcal
- Protein 2.8 g
- Sugar (lower wins) 1.7 g
- Fat (lower wins) 0.4 g
- Fibre 2.6 g
Did you know? Broccoli has more protein per calorie than steak.
Carrot
- Energy 41 kcal
- Protein 0.9 g
- Sugar (lower wins) 4.7 g
- Fat (lower wins) 0.2 g
- Fibre 2.8 g
Did you know? Carrots were originally purple, not orange.
Potato
- Energy 77 kcal
- Protein 2 g
- Sugar (lower wins) 0.8 g
- Fat (lower wins) 0.1 g
- Fibre 2.2 g
Did you know? Potatoes were the first vegetable grown in space.
Spinach
- Energy 23 kcal
- Protein 2.9 g
- Sugar (lower wins) 0.4 g
- Fat (lower wins) 0.4 g
- Fibre 2.2 g
Did you know? Cooked spinach shrinks to a fraction of its raw size.
Tomato
- Energy 18 kcal
- Protein 0.9 g
- Sugar (lower wins) 2.6 g
- Fat (lower wins) 0.2 g
- Fibre 1.2 g
Did you know? Botanically the tomato is a fruit, not a vegetable.
Grapes
- Energy 69 kcal
- Protein 0.7 g
- Sugar (lower wins) 15.5 g
- Fat (lower wins) 0.2 g
- Fibre 0.9 g
Did you know? Grapes will spark if you microwave them.
Sweetcorn
- Energy 86 kcal
- Protein 3.2 g
- Sugar (lower wins) 3.2 g
- Fat (lower wins) 1.2 g
- Fibre 2.7 g
Did you know? An ear of corn almost always has an even number of rows.
Cucumber
- Energy 15 kcal
- Protein 0.7 g
- Sugar (lower wins) 1.7 g
- Fat (lower wins) 0.1 g
- Fibre 0.5 g
Did you know? A cucumber is about 96% water.
Grains & bread 10
White bread
- Energy 265 kcal
- Protein 9 g
- Sugar (lower wins) 5 g
- Fat (lower wins) 3.2 g
- Fibre 2.7 g
Did you know? White flour loses much of the grain’s fibre.
Wholegrain bread
- Energy 247 kcal
- Protein 13 g
- Sugar (lower wins) 6 g
- Fat (lower wins) 4.2 g
- Fibre 7 g
Did you know? Wholegrain keeps the fibre-rich bran and germ.
Cooked rice
- Energy 130 kcal
- Protein 2.7 g
- Sugar (lower wins) 0.1 g
- Fat (lower wins) 0.3 g
- Fibre 0.4 g
Did you know? Rice feeds more than half the world’s people.
Cooked pasta
- Energy 131 kcal
- Protein 5 g
- Sugar (lower wins) 0.6 g
- Fat (lower wins) 1.1 g
- Fibre 1.8 g
Did you know? Dried pasta can keep for years.
Oats
- Energy 389 kcal
- Protein 16.9 g
- Sugar (lower wins) 1 g
- Fat (lower wins) 6.9 g
- Fibre 10.6 g
Did you know? Oats are one of the most fibre-rich everyday grains.
Cornflakes
- Energy 357 kcal
- Protein 7.5 g
- Sugar (lower wins) 8 g
- Fat (lower wins) 0.4 g
- Fibre 3 g
Did you know? Cornflakes were invented by accident from stale dough.
Bagel
- Energy 250 kcal
- Protein 10 g
- Sugar (lower wins) 5 g
- Fat (lower wins) 1.5 g
- Fibre 2.3 g
Did you know? A bagel is boiled before it is baked.
Croissant
- Energy 406 kcal
- Protein 8 g
- Sugar (lower wins) 11 g
- Fat (lower wins) 21 g
- Fibre 2.6 g
Did you know? A croissant can be a quarter butter by weight.
Quinoa
- Energy 120 kcal
- Protein 4.4 g
- Sugar (lower wins) 0.9 g
- Fat (lower wins) 1.9 g
- Fibre 2.8 g
Did you know? Quinoa is a seed but is eaten like a grain.
Pretzel
- Energy 380 kcal
- Protein 10 g
- Sugar (lower wins) 2 g
- Fat (lower wins) 3 g
- Fibre 3 g
Did you know? The pretzel’s knot shape is centuries old.
Meat & fish 10
Chicken breast
- Energy 165 kcal
- Protein 31 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 3.6 g
- Fibre 0 g
Did you know? Chicken breast is one of the leanest high-protein foods.
Beef steak
- Energy 250 kcal
- Protein 26 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 15 g
- Fibre 0 g
Did you know? Beef delivers easily absorbed iron.
Salmon
- Energy 208 kcal
- Protein 20 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 13 g
- Fibre 0 g
Did you know? Salmon is rich in omega-3 fats.
Tuna
- Energy 132 kcal
- Protein 28 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 1 g
- Fibre 0 g
Did you know? Tuna can swim faster than 70 km/h.
Bacon
- Energy 541 kcal
- Protein 37 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 42 g
- Fibre 0 g
Did you know? Bacon is almost half fat by weight.
Shrimp
- Energy 99 kcal
- Protein 24 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 0.3 g
- Fibre 0 g
Did you know? Shrimp are high in protein and very low in fat.
Tofu
- Energy 76 kcal
- Protein 8 g
- Sugar (lower wins) 0.6 g
- Fat (lower wins) 4.8 g
- Fibre 0.3 g
Did you know? Tofu is made by curdling soy milk.
Sausage
- Energy 301 kcal
- Protein 12 g
- Sugar (lower wins) 1.4 g
- Fat (lower wins) 27 g
- Fibre 0 g
Did you know? Germany counts over 1,000 kinds of sausage.
Ham
- Energy 145 kcal
- Protein 21 g
- Sugar (lower wins) 1 g
- Fat (lower wins) 6 g
- Fibre 0 g
Did you know? Cured ham can age for months or years.
Pork chop
- Energy 231 kcal
- Protein 26 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 14 g
- Fibre 0 g
Did you know? Pork is the most eaten meat worldwide.
Dairy & eggs 10
Egg
- Energy 155 kcal
- Protein 13 g
- Sugar (lower wins) 1.1 g
- Fat (lower wins) 11 g
- Fibre 0 g
Did you know? An egg contains every vitamin except vitamin C.
Whole milk
- Energy 61 kcal
- Protein 3.2 g
- Sugar (lower wins) 5 g
- Fat (lower wins) 3.3 g
- Fibre 0 g
Did you know? Milk sugar (lactose) is why milk tastes faintly sweet.
Cheddar
- Energy 403 kcal
- Protein 25 g
- Sugar (lower wins) 0.5 g
- Fat (lower wins) 33 g
- Fibre 0 g
Did you know? Hard cheeses lose water and concentrate protein and fat.
Greek yogurt
- Energy 59 kcal
- Protein 10 g
- Sugar (lower wins) 3.6 g
- Fat (lower wins) 0.4 g
- Fibre 0 g
Did you know? Straining yogurt doubles its protein.
Butter
- Energy 717 kcal
- Protein 0.9 g
- Sugar (lower wins) 0.1 g
- Fat (lower wins) 81 g
- Fibre 0 g
Did you know? Butter is over 80% fat by law.
Mozzarella
- Energy 280 kcal
- Protein 22 g
- Sugar (lower wins) 1 g
- Fat (lower wins) 22 g
- Fibre 0 g
Did you know? Fresh mozzarella is stored in its own brine.
Cottage cheese
- Energy 98 kcal
- Protein 11 g
- Sugar (lower wins) 2.7 g
- Fat (lower wins) 4.3 g
- Fibre 0 g
Did you know? Cottage cheese is high in protein and low in fat.
Cream
- Energy 340 kcal
- Protein 2 g
- Sugar (lower wins) 3 g
- Fat (lower wins) 36 g
- Fibre 0 g
Did you know? Whip cream long enough and you get butter.
Feta
- Energy 264 kcal
- Protein 14 g
- Sugar (lower wins) 4.1 g
- Fat (lower wins) 21 g
- Fibre 0 g
Did you know? Real feta is made from sheep or goat milk.
Parmesan
- Energy 431 kcal
- Protein 38 g
- Sugar (lower wins) 0.9 g
- Fat (lower wins) 29 g
- Fibre 0 g
Did you know? Parmesan wheels age for a year or more.
Snacks & sweets 11
Milk chocolate
- Energy 535 kcal
- Protein 7.7 g
- Sugar (lower wins) 52 g
- Fat (lower wins) 30 g
- Fibre 3.4 g
Did you know? Chocolate melts just below body temperature.
Potato chips
- Energy 536 kcal
- Protein 7 g
- Sugar (lower wins) 0.6 g
- Fat (lower wins) 35 g
- Fibre 4.4 g
Did you know? Chips were invented to please a fussy diner.
Gummy bears
- Energy 343 kcal
- Protein 7 g
- Sugar (lower wins) 47 g
- Fat (lower wins) 0.2 g
- Fibre 0 g
Did you know? Gummy bears get their chew from gelatine.
Cookie
- Energy 480 kcal
- Protein 5 g
- Sugar (lower wins) 30 g
- Fat (lower wins) 24 g
- Fibre 2 g
Did you know? The chocolate-chip cookie was invented in the 1930s.
Ice cream
- Energy 207 kcal
- Protein 3.5 g
- Sugar (lower wins) 21 g
- Fat (lower wins) 11 g
- Fibre 0.7 g
Did you know? Ice cream is partly frozen air whipped in.
Doughnut
- Energy 452 kcal
- Protein 5 g
- Sugar (lower wins) 20 g
- Fat (lower wins) 25 g
- Fibre 1.5 g
Did you know? A doughnut soaks up oil as it fries.
Popcorn
- Energy 387 kcal
- Protein 12 g
- Sugar (lower wins) 0.9 g
- Fat (lower wins) 4.5 g
- Fibre 15 g
Did you know? Popcorn pops when trapped water flashes to steam.
Peanuts
- Energy 567 kcal
- Protein 25.8 g
- Sugar (lower wins) 4 g
- Fat (lower wins) 49 g
- Fibre 8.5 g
Did you know? Peanuts grow underground, unlike other nuts.
Honey
- Energy 304 kcal
- Protein 0.3 g
- Sugar (lower wins) 82 g
- Fat (lower wins) 0 g
- Fibre 0.2 g
Did you know? Honey never spoils if kept sealed and dry.
Cake
- Energy 350 kcal
- Protein 5 g
- Sugar (lower wins) 35 g
- Fat (lower wins) 15 g
- Fibre 1 g
Did you know? Sponge cake rises on whipped-in air, not much yeast.
Waffle
- Energy 291 kcal
- Protein 8 g
- Sugar (lower wins) 8 g
- Fat (lower wins) 14 g
- Fibre 1.5 g
Did you know? Waffle irons date back to medieval Europe.
Drinks 10
Water
- Energy 0 kcal
- Protein 0 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 0 g
- Fibre 0 g
Did you know? Water has zero calories and fuels every cell.
Orange juice
- Energy 45 kcal
- Protein 0.7 g
- Sugar (lower wins) 8.4 g
- Fat (lower wins) 0.2 g
- Fibre 0.2 g
Did you know? Juice loses most of the fruit’s fibre.
Cola
- Energy 42 kcal
- Protein 0 g
- Sugar (lower wins) 10.6 g
- Fat (lower wins) 0 g
- Fibre 0 g
Did you know? A glass of cola holds several sugar cubes.
Black coffee
- Energy 1 kcal
- Protein 0.1 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 0 g
- Fibre 0 g
Did you know? Plain black coffee has almost no calories.
Beer
- Energy 43 kcal
- Protein 0.5 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 0 g
- Fibre 0 g
Did you know? Most of beer’s calories come from alcohol.
Apple juice
- Energy 46 kcal
- Protein 0.1 g
- Sugar (lower wins) 9.6 g
- Fat (lower wins) 0.1 g
- Fibre 0.2 g
Did you know? It takes several apples to fill one juice glass.
Energy drink
- Energy 45 kcal
- Protein 0 g
- Sugar (lower wins) 11 g
- Fat (lower wins) 0 g
- Fibre 0 g
Did you know? The buzz comes mostly from caffeine and sugar.
Green tea
- Energy 1 kcal
- Protein 0 g
- Sugar (lower wins) 0 g
- Fat (lower wins) 0 g
- Fibre 0 g
Did you know? Green and black tea come from the same plant.
Coconut water
- Energy 19 kcal
- Protein 0.7 g
- Sugar (lower wins) 2.6 g
- Fat (lower wins) 0.2 g
- Fibre 1.1 g
Did you know? Coconut water is the liquid inside young coconuts.
Smoothie
- Energy 55 kcal
- Protein 1 g
- Sugar (lower wins) 11 g
- Fat (lower wins) 0.5 g
- Fibre 1 g
Did you know? Blending keeps more fibre than juicing.