Chickpeas, boiled without salt
100 g cooked, drained chickpeas
- 164
- kcal
- 8.9
- Protein (g)
- 27.4
- Carbs (g)
- 2.6
- Fat (g)
Reference portion: 100 g
Source checked 15 Oct 2026
Food & portion finder
Explore sourced portions of familiar foods and ingredients.
Medjool date, pitted
1 pitted date (24 g reference portion)
- 66.5
- kcal
- 0.4
- Protein (g)
- 18
- Carbs (g)
- 0
- Fat (g)
Reference portion: 24 g
Details & source
Dates vary in size; weigh your portion. Values scaled from the USDA 100 g record.
Read source ↗Source checked 15 Oct 2026
Lentils, boiled without salt
100 g cooked lentils
- 116
- kcal
- 9
- Protein (g)
- 20.1
- Carbs (g)
- 0.4
- Fat (g)
Reference portion: 100 g
Source checked 15 Oct 2026
White long-grain rice, cooked
100 g cooked rice
- 130
- kcal
- 2.7
- Protein (g)
- 28.2
- Carbs (g)
- 0.3
- Fat (g)
Reference portion: 100 g
Source checked 15 Oct 2026
Chicken breast, roasted without skin
100 g cooked meat only
- 165
- kcal
- 31
- Protein (g)
- 0
- Carbs (g)
- 3.6
- Fat (g)
Reference portion: 100 g
Details & source
No bread, marinade, sauce or added oil included; not a shawarma serving.
Read source ↗Source checked 15 Oct 2026
Egg, hard-boiled
1 large egg (50 g edible portion)
- 77.5
- kcal
- 6.3
- Protein (g)
- 0.6
- Carbs (g)
- 5.3
- Fat (g)
Reference portion: 50 g
Source checked 15 Oct 2026
Greek yogurt, plain whole milk
100 g plain yogurt
- 97
- kcal
- 9
- Protein (g)
- 4
- Carbs (g)
- 5
- Fat (g)
Reference portion: 100 g
Details & source
Generic whole-milk Greek yogurt; use the label for your brand. Not labneh.
Read source ↗Source checked 15 Oct 2026
Cucumber with peel
100 g raw cucumber
- 15
- kcal
- 0.7
- Protein (g)
- 3.6
- Carbs (g)
- 0.1
- Fat (g)
Reference portion: 100 g
Source checked 15 Oct 2026
Banana, peeled
100 g edible banana
- 89
- kcal
- 1.1
- Protein (g)
- 22.8
- Carbs (g)
- 0.3
- Fat (g)
Reference portion: 100 g
Source checked 15 Oct 2026
Hummus with tahini, reference recipe
2 tablespoons (27 g)
- 50
- kcal
- 2
- Protein (g)
- 5
- Carbs (g)
- 3
- Fat (g)
Reference portion: 27 g
Details & source
Nutrition for the specific MedlinePlus / Food Hero recipe. A restaurant or shop recipe can use different amounts of oil, tahini and chickpeas.
Read source ↗Source checked 15 Oct 2026
How to use this tool
Start with a weighed portion and match the preparation method. This first collection uses USDA ingredient data and a named hummus recipe; it is not a survey of UAE restaurants. Oils, sauces, brands and serving sizes can change a meal substantially. Shawarma, biryani, machboos and karak will need recipe- or supplier-specific records before comparable figures can be published.
Source checked: 15 Oct 2026 · Read the source ↗
Educational estimates, not a personal medical or nutrition plan. This content has not yet been clinically reviewed.
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