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Free calculator · TACO data

Compare food portions.

Choose a food, enter the weight and see what changes in calories, protein, carbohydrate, fat and fiber. Then compare carbohydrate swaps using the same Brazilian composition base.

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Portion calculator

How much fits in your portion?

The values below are recomputed proportionally from the 100 g reference.

g
Reference: 100 g · 124 kcal
Cooked brown rice100 g
124kcal
2.6 gprotein
25.8 gcarbohydrate
1 gfat
2.7 gfiber

Values derived from TACO by proportional rule; rounded for reading.

Carbohydrate swaps

What can take its place?

Use the list as a carbohydrate comparison, not as a complete equivalence. The indicated portion can have very different calories, proteins and micronutrients.

Foods with a carbohydrate amount similar to the selected portion
FoodEquivalent portionCarbohydrateEnergy
Cooked white rice92 g25.9 g118 kcal
Cooked parboiled rice105 g25.7 g117 kcal
Cooked pasta89 g25.9 g133 kcal
Cooked whole wheat pasta103 g25.9 g128 kcal
Wheat flour34 g25.5 g122 kcal
Cassava flour30 g25.5 g108 kcal
Rolled oats39 g26 g154 kcal
Corn flour34 g25.5 g123 kcal

The list shows up to 8 options from the catalog. Foods without carbohydrate do not enter the calculation. The equivalence is mathematical and does not mean the foods are nutritionally equal.

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Complete catalog

Choose the food you want to swap

the 191 foods of Darwin's TACO catalog, with the per 100 g values in the form described in the name. Search here for the starting point of the swap, or go straight to the food nutrition table, where each food has its own page, with the origin, who eats it in Brazil and the sources.

Mostrando 191 de 191 alimentos.

Tabela nutricional completa dos alimentos do catálogo Darwin
FoodCategorykcalProt.Carb.FatFiberMain macroPractical reading
Cooked brown rice Cereals and derivatives 124 2.6 g 25.8 g 1 g 2.7 g Carbohydrate Mostly carbohydrate.
Cooked white rice Cereals and derivatives 128 2.5 g 28.1 g 0.2 g 1.6 g Carbohydrate Mostly carbohydrate.
Cooked parboiled rice Cereals and derivatives 111 2.1 g 24.5 g 0.3 g 1.4 g Carbohydrate Mostly carbohydrate.
Cooked pasta Cereals and derivatives 149 4.8 g 29.1 g 0.9 g 1.7 g Carbohydrate Mostly carbohydrate.
Cooked whole wheat pasta Cereals and derivatives 124 4.7 g 25.1 g 0.7 g 2.8 g Carbohydrate Mostly carbohydrate.
Wheat flour Cereals and derivatives 360 9.8 g 75.1 g 1.4 g 2.3 g Carbohydrate Mostly carbohydrate. 360 kcal.
Cassava flour Cereals and derivatives 361 1.4 g 84.9 g 0.4 g 6.5 g Carbohydrate Mostly carbohydrate. 6.5 g of fiber. 361 kcal.
Rolled oats Cereals and derivatives 394 14 g 66.6 g 8.5 g 9.1 g Carbohydrate Mostly carbohydrate. 9.1 g of fiber. 394 kcal.
Corn flour Cereals and derivatives 361 8.7 g 74.9 g 3.7 g 4.1 g Carbohydrate Mostly carbohydrate. 361 kcal.
Cooked tapioca Cereals and derivatives 53 0.2 g 13.1 g 0 g 0 g Carbohydrate Mostly carbohydrate.
Sandwich bread Cereals and derivatives 261 7.8 g 49.4 g 3.1 g 2.3 g Carbohydrate Mostly carbohydrate. 407 mg of sodium.
Whole wheat sandwich bread Cereals and derivatives 247 8.1 g 48 g 2.8 g 4.8 g Carbohydrate Mostly carbohydrate.
Brazilian cheese bread Cereals and derivatives 278 8.2 g 43.3 g 7.3 g 0.4 g Carbohydrate Mostly carbohydrate.
Corn couscous Cereals and derivatives 108 2.6 g 22.6 g 0.7 g 1.1 g Carbohydrate Mostly carbohydrate.
Granola Cereals and derivatives 393 9.5 g 56.4 g 16.1 g 6.1 g Carbohydrate Mostly carbohydrate. 6.1 g of fiber. 393 kcal.
Saltine cracker Cereals and derivatives 446 9 g 66.2 g 16 g 2 g Carbohydrate Mostly carbohydrate. 655 mg of sodium. 446 kcal.
Cornstarch cookie Cereals and derivatives 473 7 g 74.3 g 16 g 1.5 g Carbohydrate Mostly carbohydrate. 473 kcal.
Simple cake Cereals and derivatives 322 5.9 g 52.3 g 10 g 0.9 g Carbohydrate Mostly carbohydrate. 322 kcal.
Corn starch Cereals and derivatives 354 0.3 g 88.2 g 0.1 g 0.3 g Carbohydrate Mostly carbohydrate. 354 kcal.
Cooked cream of wheat Cereals and derivatives 60 2 g 12.7 g 0.2 g 0.5 g Carbohydrate Mostly carbohydrate.
Cooked cracked corn Cereals and derivatives 62 1.1 g 13.8 g 0.4 g 0.4 g Carbohydrate Mostly carbohydrate.
Cooked cornmeal Cereals and derivatives 61 1.1 g 13.8 g 0.4 g 0.4 g Carbohydrate Mostly carbohydrate.
Chicken coxinha Cereals and derivatives 252 16.3 g 24.1 g 9.8 g 1.2 g Carbohydrate Mostly carbohydrate.
Rice gruel Cereals and derivatives 55 1.3 g 12.1 g 0.2 g 0.4 g Carbohydrate Mostly carbohydrate.
Rice flour Cereals and derivatives 366 6.3 g 80.4 g 0.5 g 2.4 g Carbohydrate Mostly carbohydrate. 366 kcal.
Unsweetened corn flakes Cereals and derivatives 381 7 g 84 g 0.5 g 2 g Carbohydrate Mostly carbohydrate. 491 mg of sodium. 381 kcal.
French bread Cereals and derivatives 280 8 g 55 g 3.1 g 2.3 g Carbohydrate Mostly carbohydrate. 540 mg of sodium.
Wheat wrap Cereals and derivatives 296 8.5 g 54 g 5 g 3.2 g Carbohydrate Mostly carbohydrate. 498 mg of sodium.
Cooked black beans Legumes and derivatives 77 4.5 g 14 g 0.5 g 8.4 g Carbohydrate Mostly carbohydrate. 8.4 g of fiber.
Cooked carioca beans Legumes and derivatives 76 4.8 g 13.6 g 0.5 g 8.5 g Carbohydrate Mostly carbohydrate. 8.5 g of fiber.
Cooked white beans Legumes and derivatives 116 8 g 20.2 g 0.6 g 6.3 g Carbohydrate Mostly carbohydrate. 6.3 g of fiber.
Cooked black-eyed peas Legumes and derivatives 97 6.9 g 17.3 g 0.5 g 5.4 g Carbohydrate Mostly carbohydrate.
Cooked lentils Legumes and derivatives 97 9 g 17.3 g 0.5 g 7.9 g Carbohydrate Mostly carbohydrate. 7.9 g of fiber.
Cooked chickpeas Legumes and derivatives 164 8.9 g 27.4 g 2.6 g 7.6 g Carbohydrate Mostly carbohydrate. 7.6 g of fiber.
Cooked soybeans Legumes and derivatives 141 14.6 g 10 g 6.4 g 9.6 g Protein Mostly protein. 9.6 g of fiber.
Cooked peas Legumes and derivatives 70 5 g 12.4 g 0.4 g 5.1 g Carbohydrate Mostly carbohydrate.
Roasted peanuts Legumes and derivatives 598 25.8 g 18.7 g 49 g 7.5 g Fat Mostly fat. 7.5 g of fiber. 598 kcal.
Peanut butter Legumes and derivatives 589 25.4 g 21.5 g 49.2 g 6 g Fat Mostly fat. 6 g of fiber. 589 kcal.
Tofu Legumes and derivatives 76 8.1 g 1.9 g 4.2 g 0.3 g Protein Mostly protein.
Concentrated soy extract Legumes and derivatives 37 3.4 g 2.6 g 2 g 0.2 g Protein Mostly protein.
Textured soy protein Legumes and derivatives 331 18.3 g 40.2 g 1.2 g 9.9 g Carbohydrate Mostly carbohydrate. 9.9 g of fiber. 331 kcal.
Grilled chicken breast Meats and derivatives 159 32 g 0 g 2.5 g 0 g Protein Mostly protein.
Roasted chicken drumstick Meats and derivatives 215 26 g 0 g 12 g 0 g Protein Mostly protein.
Roasted chicken thigh Meats and derivatives 232 24.6 g 0 g 14.2 g 0 g Protein Mostly protein.
Roasted chicken wing Meats and derivatives 290 22 g 0 g 22 g 0 g Protein Mostly protein.
Roasted whole chicken Meats and derivatives 197 27 g 0 g 9.6 g 0 g Protein Mostly protein.
Grilled beef patinho Meats and derivatives 219 35.9 g 0 g 7.3 g 0 g Protein Mostly protein.
Grilled beef contrafilé Meats and derivatives 256 31.9 g 0 g 13.6 g 0 g Protein Mostly protein.
Cooked beef acém Meats and derivatives 239 33.2 g 0 g 11.2 g 0 g Protein Mostly protein.
Grilled beef alcatra Meats and derivatives 214 35.1 g 0 g 7 g 0 g Protein Mostly protein.
Grilled beef filet mignon Meats and derivatives 183 33 g 0 g 4.8 g 0 g Protein Mostly protein.
Grilled beef picanha Meats and derivatives 320 26 g 0 g 23 g 0 g Protein Mostly protein. 320 kcal.
Cooked beef ribs Meats and derivatives 342 22.5 g 0 g 27.6 g 0 g Fat Mostly fat. 342 kcal.
Cooked beef lagarto Meats and derivatives 187 33.8 g 0 g 5.2 g 0 g Protein Mostly protein.
Fried beef liver Meats and derivatives 221 28.8 g 2.9 g 10.6 g 0 g Protein Mostly protein.
Roasted pork loin Meats and derivatives 268 28.5 g 0 g 16.3 g 0 g Protein Mostly protein.
Roasted pork leg Meats and derivatives 270 28 g 0 g 16.8 g 0 g Protein Mostly protein.
Grilled pork linguiça Meats and derivatives 317 19.6 g 1.7 g 25.4 g 0 g Fat Mostly fat. 1026 mg of sodium. 317 kcal.
Cooked hot dog sausage Meats and derivatives 245 11 g 1.9 g 21.4 g 0 g Fat Mostly fat. 955 mg of sodium.
Ham Meats and derivatives 131 17.7 g 1.5 g 6 g 0 g Protein Mostly protein. 1234 mg of sodium.
Grilled bacon Meats and derivatives 541 8.7 g 0 g 56.6 g 0 g Fat Mostly fat. 793 mg of sodium. 541 kcal.
Roasted turkey Meats and derivatives 195 29.1 g 0 g 8 g 0 g Protein Mostly protein.
Grilled lamb Meats and derivatives 258 26.8 g 0 g 16.2 g 0 g Protein Mostly protein.
Canned tuna in water Meats and derivatives 103 22.6 g 0 g 1.2 g 0 g Protein Mostly protein.
Canned sardines Meats and derivatives 196 23.3 g 0 g 10.8 g 0 g Protein Mostly protein. 491 mg of sodium.
Grilled salmon Fish and seafood 243 26.1 g 0 g 15.6 g 0 g Protein Mostly protein.
Grilled tilapia Fish and seafood 96 20.1 g 0 g 1.7 g 0 g Protein Mostly protein.
Cooked cod Fish and seafood 172 39.5 g 0 g 1.4 g 0 g Protein Mostly protein. 5200 mg of sodium.
Grilled hake Fish and seafood 94 19.9 g 0 g 1.5 g 0 g Protein Mostly protein.
Cooked shrimp Fish and seafood 99 20.3 g 0.9 g 1.8 g 0 g Protein Mostly protein.
Cooked squid Fish and seafood 92 15.6 g 3.1 g 1.5 g 0 g Protein Mostly protein.
Grilled corvina Fish and seafood 89 19.3 g 0 g 1.1 g 0 g Protein Mostly protein.
Grilled fresh tuna Fish and seafood 184 25.2 g 0 g 8.7 g 0 g Protein Mostly protein.
Cooked lobster Fish and seafood 98 20.5 g 1.3 g 1.9 g 0 g Protein Mostly protein.
Cooked octopus Fish and seafood 164 29.8 g 4.4 g 2.1 g 0 g Protein Mostly protein. 460 mg of sodium.
Whole milk Milk and dairy 58 3 g 4.5 g 3 g 0 g Carbohydrate Mostly carbohydrate.
Skim milk Milk and dairy 35 3.5 g 5.1 g 0.2 g 0 g Carbohydrate Mostly carbohydrate.
Mozzarella cheese Milk and dairy 300 22.2 g 2.7 g 22.4 g 0 g Fat Mostly fat. 300 kcal.
Minas frescal cheese Milk and dairy 163 13.1 g 0.1 g 11.5 g 0 g Protein Mostly protein.
Cheddar cheese Milk and dairy 393 23.4 g 4.1 g 32.3 g 0 g Fat Mostly fat. 684 mg of sodium. 393 kcal.
Creamy requeijão Milk and dairy 255 7.5 g 3.2 g 24 g 0 g Fat Mostly fat. 460 mg of sodium.
Plain whole milk yogurt Milk and dairy 66 3.5 g 4.7 g 3.3 g 0 g Carbohydrate Mostly carbohydrate.
Plain skim milk yogurt Milk and dairy 40 4.1 g 5.4 g 0.2 g 0 g Carbohydrate Mostly carbohydrate.
Heavy cream Milk and dairy 325 2.3 g 3.4 g 33 g 0 g Fat Mostly fat. 325 kcal.
Butter Milk and dairy 726 0.9 g 0.1 g 80.5 g 0 g Fat Mostly fat. 576 mg of sodium. 726 kcal.
Parmesan cheese Milk and dairy 445 39.4 g 3.2 g 30 g 0 g Protein Mostly protein. 1529 mg of sodium. 445 kcal.
Curdled milk Milk and dairy 80 5.9 g 4.4 g 4 g 0 g Protein Mostly protein.
Boiled whole egg Eggs and derivatives 146 13.3 g 0.6 g 9.5 g 0 g Protein Mostly protein.
Fried whole egg Eggs and derivatives 196 13.6 g 0.8 g 15.3 g 0 g Fat Mostly fat.
Boiled egg white Eggs and derivatives 48 10.8 g 0.8 g 0.1 g 0 g Protein Mostly protein.
Egg yolk Eggs and derivatives 358 16 g 1.8 g 32 g 0 g Fat Mostly fat. 358 kcal.
Prata banana Fruits and derivatives 98 1.3 g 26 g 0.1 g 2 g Carbohydrate Mostly carbohydrate.
Cavendish banana Fruits and derivatives 92 1.2 g 24.4 g 0.1 g 1.9 g Carbohydrate Mostly carbohydrate.
Papaya Fruits and derivatives 40 0.5 g 10.4 g 0.1 g 1.8 g Carbohydrate Mostly carbohydrate.
Tommy mango Fruits and derivatives 64 0.4 g 17 g 0.3 g 1.8 g Carbohydrate Mostly carbohydrate.
Pera orange Fruits and derivatives 37 0.9 g 9 g 0.1 g 0.8 g Carbohydrate Mostly carbohydrate.
Watermelon Fruits and derivatives 33 0.6 g 7.9 g 0.2 g 0.4 g Carbohydrate Mostly carbohydrate.
Fuji apple Fruits and derivatives 56 0.3 g 15.2 g 0.1 g 2 g Carbohydrate Mostly carbohydrate.
Pineapple Fruits and derivatives 48 0.9 g 12.3 g 0.1 g 1 g Carbohydrate Mostly carbohydrate.
Itália grape Fruits and derivatives 69 0.6 g 18.1 g 0.3 g 0.9 g Carbohydrate Mostly carbohydrate.
Guava Fruits and derivatives 54 2.5 g 12.5 g 0.9 g 6.3 g Carbohydrate Mostly carbohydrate. 6.3 g of fiber.
Strawberry Fruits and derivatives 30 0.8 g 7.1 g 0.4 g 2 g Carbohydrate Mostly carbohydrate.
Yellow melon Fruits and derivatives 29 0.7 g 6.9 g 0.2 g 0.3 g Carbohydrate Mostly carbohydrate.
Avocado Fruits and derivatives 96 1.2 g 6 g 8.4 g 6.3 g Fat Mostly fat. 6.3 g of fiber.
Pear Fruits and derivatives 55 0.4 g 15.2 g 0.1 g 2.4 g Carbohydrate Mostly carbohydrate.
Kiwi Fruits and derivatives 61 1.1 g 14.7 g 0.5 g 3 g Carbohydrate Mostly carbohydrate.
Passion fruit Fruits and derivatives 68 2.4 g 13 g 0.7 g 0.9 g Carbohydrate Mostly carbohydrate.
Cashew apple Fruits and derivatives 43 1.3 g 9.4 g 0.2 g 1.7 g Carbohydrate Mostly carbohydrate.
Tangerine Fruits and derivatives 37 0.7 g 9.1 g 0.2 g 1.8 g Carbohydrate Mostly carbohydrate.
Surinam cherry Fruits and derivatives 41 0.7 g 10.3 g 0.4 g 0.8 g Carbohydrate Mostly carbohydrate.
Raspberry Fruits and derivatives 52 1.2 g 11.9 g 0.7 g 6.5 g Carbohydrate Mostly carbohydrate. 6.5 g of fiber.
Peach Fruits and derivatives 37 0.9 g 9.7 g 0.1 g 2.2 g Carbohydrate Mostly carbohydrate.
Fresh coconut Fruits and derivatives 354 3.2 g 15.2 g 33.5 g 9 g Fat Mostly fat. 9 g of fiber. 354 kcal.
Lettuce Vegetables and greens 13 1.4 g 1.7 g 0.3 g 2.2 g Carbohydrate Mostly carbohydrate.
Tomato Vegetables and greens 15 1.1 g 3.1 g 0.2 g 1.2 g Carbohydrate Mostly carbohydrate.
Raw carrot Vegetables and greens 34 0.6 g 8.6 g 0.2 g 3.2 g Carbohydrate Mostly carbohydrate.
Cooked broccoli Vegetables and greens 25 2.7 g 4.3 g 0.3 g 2.1 g Carbohydrate Mostly carbohydrate.
Cooked cauliflower Vegetables and greens 22 1.9 g 4.1 g 0.2 g 2 g Carbohydrate Mostly carbohydrate.
Cooked spinach Vegetables and greens 17 2.2 g 1.6 g 0.5 g 3.8 g Protein Mostly protein.
Cooked zucchini Vegetables and greens 14 1.1 g 2.6 g 0.2 g 1.1 g Carbohydrate Mostly carbohydrate.
Cooked okra Vegetables and greens 33 1.9 g 7 g 0.2 g 3.2 g Carbohydrate Mostly carbohydrate.
Sautéed collard greens Vegetables and greens 32 2.5 g 5.5 g 0.4 g 2.1 g Carbohydrate Mostly carbohydrate.
Cooked sweet potato Vegetables and greens 77 0.6 g 18.4 g 0.1 g 2.2 g Carbohydrate Mostly carbohydrate.
Cooked cassava Vegetables and greens 125 0.6 g 30.1 g 0.3 g 1.6 g Carbohydrate Mostly carbohydrate.
Cooked potato Vegetables and greens 52 1.6 g 12 g 0.1 g 1.4 g Carbohydrate Mostly carbohydrate.
Cooked beets Vegetables and greens 39 1.8 g 8.8 g 0.1 g 1.7 g Carbohydrate Mostly carbohydrate.
Cooked chayote Vegetables and greens 16 0.6 g 3.5 g 0.1 g 1.4 g Carbohydrate Mostly carbohydrate.
Green bell pepper Vegetables and greens 20 0.9 g 4.4 g 0.2 g 1.4 g Carbohydrate Mostly carbohydrate.
Red bell pepper Vegetables and greens 26 1 g 6 g 0.3 g 2 g Carbohydrate Mostly carbohydrate.
Cucumber Vegetables and greens 13 0.6 g 2.9 g 0.1 g 0.5 g Carbohydrate Mostly carbohydrate.
Cooked yam Vegetables and greens 116 1.5 g 27.5 g 0.2 g 3.9 g Carbohydrate Mostly carbohydrate.
Raw onion Vegetables and greens 36 1.2 g 8.6 g 0.2 g 1.7 g Carbohydrate Mostly carbohydrate.
Cooked arracacha Vegetables and greens 90 2 g 20.7 g 0.3 g 3.4 g Carbohydrate Mostly carbohydrate.
Cooked carrot Vegetables and greens 27 0.7 g 6.5 g 0.2 g 2.2 g Carbohydrate Mostly carbohydrate.
Cooked tomato Vegetables and greens 21 0.9 g 4.3 g 0.3 g 1.5 g Carbohydrate Mostly carbohydrate.
Raw arugula Vegetables and greens 25 2.6 g 3.7 g 0.7 g 1.6 g Carbohydrate Mostly carbohydrate.
Cooked cabbage Vegetables and greens 14 0.9 g 2.7 g 0.1 g 2.1 g Carbohydrate Mostly carbohydrate.
Cooked turnip Vegetables and greens 16 1.2 g 3.5 g 0.1 g 1.5 g Carbohydrate Mostly carbohydrate.
Olive oil Fats and oils 884 0 g 0 g 100 g 0 g Fat Mostly fat. 884 kcal.
Soybean oil Fats and oils 884 0 g 0 g 100 g 0 g Fat Mostly fat. 884 kcal.
Sunflower oil Fats and oils 884 0 g 0 g 100 g 0 g Fat Mostly fat. 884 kcal.
Canola oil Fats and oils 884 0 g 0 g 100 g 0 g Fat Mostly fat. 884 kcal.
Coconut oil Fats and oils 884 0 g 0 g 100 g 0 g Fat Mostly fat. 884 kcal.
Margarine Fats and oils 716 0.5 g 0.7 g 80.3 g 0 g Fat Mostly fat. 531 mg of sodium. 716 kcal.
Ghee Fats and oils 869 0.1 g 0 g 99.5 g 0 g Fat Mostly fat. 869 kcal.
Fresh orange juice Beverages 41 0.7 g 9.9 g 0.2 g 0.2 g Carbohydrate Mostly carbohydrate.
Black coffee without sugar Beverages 5 0.3 g 1 g 0.1 g 0 g Carbohydrate Mostly carbohydrate.
Black tea without sugar Beverages 1 0.1 g 0.2 g 0 g 0.1 g Carbohydrate Mostly carbohydrate.
Soy milk Beverages 37 3.4 g 2.6 g 2 g 0.2 g Protein Mostly protein.
Fresh apple juice Beverages 48 0.1 g 11.9 g 0.1 g 0.2 g Carbohydrate Mostly carbohydrate.
Coconut water Beverages 20 0.7 g 3.7 g 0.2 g 0.2 g Carbohydrate Mostly carbohydrate.
Plain drinkable yogurt Beverages 59 3.1 g 7.3 g 1.7 g 0 g Carbohydrate Mostly carbohydrate.
Whole grape juice Beverages 67 0.4 g 16.3 g 0.2 g 0.2 g Carbohydrate Mostly carbohydrate.
Cola soft drink Beverages 42 0 g 10.6 g 0 g 0 g Carbohydrate Mostly carbohydrate.
Canned beer Beverages 43 0.5 g 3.6 g 0 g 0 g Carbohydrate Mostly carbohydrate.
Green tea without sugar Beverages 2 0.2 g 0.4 g 0 g 0 g Carbohydrate Mostly carbohydrate.
Refined sugar Sugary products 387 0 g 99.7 g 0 g 0 g Carbohydrate Mostly carbohydrate. 387 kcal.
Bee honey Sugary products 309 0.3 g 82.4 g 0 g 0 g Carbohydrate Mostly carbohydrate. 309 kcal.
Strawberry jam Sugary products 248 0.4 g 65.1 g 0.1 g 0.7 g Carbohydrate Mostly carbohydrate.
Milk chocolate Sugary products 546 7.7 g 57.9 g 31.3 g 3.4 g Carbohydrate Mostly carbohydrate. 546 kcal.
70% dark chocolate Sugary products 547 8.3 g 25.8 g 47 g 10.6 g Fat Mostly fat. 10.6 g of fiber. 547 kcal.
Brigadeiro Sugary products 397 6 g 62.5 g 14.2 g 0.5 g Carbohydrate Mostly carbohydrate. 397 kcal.
Demerara sugar Sugary products 384 0 g 98 g 0 g 0 g Carbohydrate Mostly carbohydrate. 384 kcal.
Shelled almond Nuts and seeds 597 21.3 g 16.4 g 52.5 g 12.2 g Fat Mostly fat. 12.2 g of fiber. 597 kcal.
Roasted cashew nut Nuts and seeds 574 18.5 g 32.7 g 46.4 g 3.3 g Fat Mostly fat. 574 kcal.
Brazil nut Nuts and seeds 656 14.3 g 12.3 g 66.4 g 7.5 g Fat Mostly fat. 7.5 g of fiber. 656 kcal.
Pecan Nuts and seeds 691 9.2 g 13.9 g 71.9 g 9.6 g Fat Mostly fat. 9.6 g of fiber. 691 kcal.
Chia seed Nuts and seeds 490 17 g 44 g 31 g 38 g Carbohydrate Mostly carbohydrate. 38 g of fiber. 490 kcal.
Flaxseed Nuts and seeds 534 18.3 g 28.9 g 42.2 g 27.3 g Fat Mostly fat. 27.3 g of fiber. 534 kcal.
Sunflower seed Nuts and seeds 570 22.8 g 18.8 g 47.5 g 8.6 g Fat Mostly fat. 8.6 g of fiber. 570 kcal.
Wheat germ Nuts and seeds 364 26.6 g 51.8 g 9.7 g 13.2 g Carbohydrate Mostly carbohydrate. 13.2 g of fiber. 364 kcal.
Sesame seed Nuts and seeds 596 18.2 g 21.6 g 51.5 g 11.8 g Fat Mostly fat. 11.8 g of fiber. 596 kcal.
Walnut Nuts and seeds 654 15.2 g 13.7 g 65.2 g 6.7 g Fat Mostly fat. 6.7 g of fiber. 654 kcal.
Pistachio Nuts and seeds 562 20.2 g 27.7 g 45.4 g 10.6 g Fat Mostly fat. 10.6 g of fiber. 562 kcal.
Whey protein powder Other industrialized foods 375 80 g 7 g 3 g 0 g Protein Mostly protein. 375 kcal.
Protein bar Other industrialized foods 399 30 g 40 g 10 g 3 g Carbohydrate Mostly carbohydrate. 399 kcal.
Mayonnaise Other industrialized foods 708 1.2 g 2 g 78.2 g 0 g Fat Mostly fat. 632 mg of sodium. 708 kcal.
Ketchup Other industrialized foods 102 1.5 g 24.4 g 0.4 g 0.7 g Carbohydrate Mostly carbohydrate. 986 mg of sodium.
Mustard Other industrialized foods 66 4.4 g 6.5 g 3.1 g 4 g Carbohydrate Mostly carbohydrate. 1296 mg of sodium.
Industrialized tomato sauce Other industrialized foods 56 2 g 12 g 0.5 g 2 g Carbohydrate Mostly carbohydrate. 600 mg of sodium.
Chicken bouillon cube Other industrialized foods 270 8.3 g 15.1 g 19.6 g 0 g Fat Mostly fat. 8664 mg of sodium.
Grilled beef patty Prepared foods 260 24.5 g 0 g 17 g 0 g Protein Mostly protein.
Mozzarella pizza slice Prepared foods 264 11.2 g 30.8 g 10.6 g 1.8 g Carbohydrate Mostly carbohydrate. 515 mg of sodium.
Beef lasagna Prepared foods 150 9.5 g 15.3 g 5.5 g 1 g Carbohydrate Mostly carbohydrate.
Grilled seasoned chicken Prepared foods 170 30 g 2.5 g 4.5 g 0 g Protein Mostly protein. 420 mg of sodium.
Fried fish Prepared foods 220 18.5 g 8.5 g 13 g 0 g Protein Mostly protein.
Refined salt Miscellaneous 0 0 g 0 g 0 g 0 g Carbohydrate Mostly carbohydrate. 39330 mg of sodium.
Light soy sauce (shoyu) Miscellaneous 50 5.4 g 5.3 g 0.1 g 0.6 g Protein Mostly protein. 4044 mg of sodium.
Apple cider vinegar Miscellaneous 22 0 g 0.1 g 0 g 0 g Carbohydrate Mostly carbohydrate.
Unflavored gelatin powder Miscellaneous 335 85.6 g 0 g 0 g 0 g Protein Mostly protein. 335 kcal.
Baker's yeast Miscellaneous 325 40.4 g 41.2 g 1.9 g 0 g Carbohydrate Mostly carbohydrate. 325 kcal.

“Macro principal” é o macronutriente em maior quantidade por 100 g, entre carboidrato, proteína e gordura. “Leitura prática” só resume os valores exibidos, não substitui orientação individual.

Leia os dados

O que este alimento oferece

Cooked brown rice na tabela, sem promessa além do que os números sustentam.

01

Destaques nutricionais

  • Os principais macros estão detalhados na calculadora.
02

Curiosidades da tabela

  • Cereals and derivatives · referência por 100 g.
  • Porção cadastrada: 80 g (1 concha).
  • Tags do catálogo: sem_gluten, sem_lactose, vegetariano, vegano.
03

Como interpretar

The composition describes this food in the form indicated by the name. Cooking, draining, adding oil or changing the brand changes the result; the page does not correct these differences with estimates.

Fonte e limites

Informação clara, sem número mágico.

Os alimentos desta ferramenta vêm do catálogo público do Darwin, baseado na TACO (Tabela Brasileira de Composição de Alimentos), NEPA/Unicamp, 4ª edição. A base foi gerada em 2026-09-04 e apresenta valores por 100 g.

The swaps are only a way to organize the carbohydrate comparison. They do not replace clinical assessment, a meal plan or a dietitian's guidance.

Ver tabela completa de alimentos

Perguntas frequentes

Antes de usar a calculadora

Comparação e limites

How does the calculator do the math?

The page starts from the TACO values per 100 g and applies a rule proportional to the entered weight. It does not estimate the visual weight of the portion nor change the table data.

What does swapping by carbohydrate mean?

It is a mathematical comparison: the calculator shows how many grams of another food would have a carbohydrate amount similar to the chosen portion. Calories, proteins, fats, fibers and micronutrients remain different.

Can the values build my diet?

They serve as an educational reference to compare foods. Preparation, brand, variety and size can change the real composition; an individualized diet should be guided by a dietitian.