What nutrient source verifies this data?

All nutrient figures are sourced directly from USDA FoodData Central Foundation and SR Legacy analytical laboratory databases.

Curated Nutrition Collection

Low-Calorie Lunch Foods

Midday meals should supply steady glucose and amino acids without excessive dietary fats that trigger postprandial somnolence (the afternoon food coma).

Inclusion Methodology: Lean proteins, vegetables, and complex carbohydrates optimal for clean lunch assembly.

Showing 40 items • Click columns to sort

Food Item	Calories / 100g	Protein ↓	Carbs	Fat	Fiber	Action
Chicken Breastmeat protein	165 kcal	31g	0g	3.6g	0g	Details →
Turkey Breastmeat protein	135 kcal	30g	0g	1g	0g	Details →
Tunameat protein	132 kcal	28.2g	0g	1g	0g	Details →
Shrimpmeat protein	99 kcal	24g	0.2g	0.3g	0g	Details →
Eggmeat protein	143 kcal	12.6g	0.7g	9.5g	0g	Details →
Cottage Cheese (2%)dairy	98 kcal	11g	4.7g	2.6g	0g	Details →
Egg Whitemeat protein	52 kcal	10.9g	0.7g	0.2g	0g	Details →
Greek Yogurt (0%)dairy	59 kcal	10.2g	3.6g	0.4g	0g	Details →
Lentils (Cooked)vegetables	116 kcal	9g	20.1g	0.4g	7.9g	Details →
Black Beans (Cooked)vegetables	132 kcal	8.9g	23.7g	0.5g	8.7g	Details →
Chickpeas (Cooked)vegetables	164 kcal	8.9g	27.4g	2.6g	7.6g	Details →
Tofu (Firm)meat protein	76 kcal	8.1g	1.9g	4.8g	0.3g	Details →
Pasta (Cooked)grains	131 kcal	5.2g	25g	1.1g	1.8g	Details →
Quinoa (Cooked)grains	120 kcal	4.4g	21.3g	1.9g	2.8g	Details →
Spinachvegetables	23 kcal	2.9g	3.6g	0.4g	2.2g	Details →
Broccolivegetables	34 kcal	2.8g	6.6g	0.4g	2.6g	Details →
White Rice (Cooked)grains	130 kcal	2.7g	28.2g	0.3g	0.4g	Details →
Brown Rice (Cooked)grains	112 kcal	2.6g	23.5g	0.9g	1.6g	Details →
Asparagusvegetables	20 kcal	2.2g	3.9g	0.1g	2.1g	Details →
Avocadofruits	160 kcal	2g	8.5g	14.7g	6.7g	Details →
White Potato (Baked)grains	77 kcal	2g	17.5g	0.1g	2.1g	Details →
Cauliflowervegetables	25 kcal	1.9g	5g	0.3g	2g	Details →
Sweet Potato (Baked)grains	86 kcal	1.6g	20.1g	0.1g	3g	Details →
Bananafruits	89 kcal	1.1g	22.8g	0.3g	2.6g	Details →
Lemonfruits	29 kcal	1.1g	9.3g	0.3g	2.8g	Details →
Kiwifruits	61 kcal	1.1g	14.7g	0.5g	3g	Details →
Bell Pepper (Red)vegetables	31 kcal	1g	6g	0.3g	2.1g	Details →
Orangefruits	47 kcal	0.9g	11.8g	0.1g	2.4g	Details →
Peachfruits	39 kcal	0.9g	9.5g	0.3g	1.5g	Details →
Carrotvegetables	41 kcal	0.9g	9.6g	0.2g	2.8g	Details →
Mangofruits	60 kcal	0.8g	15g	0.4g	1.6g	Details →
Grapefruitfruits	42 kcal	0.8g	10.7g	0.1g	1.6g	Details →
Strawberryfruits	32 kcal	0.7g	7.7g	0.3g	2g	Details →
Blueberriesfruits	57 kcal	0.7g	14.5g	0.3g	2.4g	Details →
Grapesfruits	69 kcal	0.7g	18.1g	0.2g	0.9g	Details →
Cucumbervegetables	15 kcal	0.7g	3.6g	0.1g	0.5g	Details →
Watermelonfruits	30 kcal	0.6g	7.6g	0.2g	0.4g	Details →
Pineapplefruits	50 kcal	0.5g	13.1g	0.1g	1.4g	Details →
Pearfruits	57 kcal	0.4g	15.2g	0.1g	3.1g	Details →
Applefruits	52 kcal	0.3g	13.8g	0.2g	2.4g	Details →

Verified Nutrition Data•Source: USDA FoodData Central(ID: ARS-Curated-Dataset)

Verified: Sep 2026|Provenance Policy

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