{
  "release": "USDA SR Legacy, April 2018",
  "retrieved": "2026-10-11",
  "basis": "per 100 g edible portion in the stated preparation state",
  "foods": [
    {
      "id": "oats",
      "fdcId": 173904,
      "name": "Oats, dry",
      "description": "Cereals, oats, regular and quick, not fortified, dry",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 379,
      "protein": 13.2,
      "fat": 6.52,
      "carbs": 67.7,
      "fiber": 10.1,
      "source": "https://fdc.nal.usda.gov/food-details/173904/nutrients"
    },
    {
      "id": "rice",
      "fdcId": 169704,
      "name": "Brown rice, cooked",
      "description": "Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 123,
      "protein": 2.74,
      "fat": 0.97,
      "carbs": 25.6,
      "fiber": 1.6,
      "source": "https://fdc.nal.usda.gov/food-details/169704/nutrients"
    },
    {
      "id": "lentils",
      "fdcId": 172421,
      "name": "Lentils, cooked without salt",
      "description": "Lentils, mature seeds, cooked, boiled, without salt",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 116,
      "protein": 9.02,
      "fat": 0.38,
      "carbs": 20.1,
      "fiber": 7.9,
      "source": "https://fdc.nal.usda.gov/food-details/172421/nutrients"
    },
    {
      "id": "chickpeas",
      "fdcId": 173757,
      "name": "Chickpeas, cooked without salt",
      "description": "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 164,
      "protein": 8.86,
      "fat": 2.59,
      "carbs": 27.4,
      "fiber": 7.6,
      "source": "https://fdc.nal.usda.gov/food-details/173757/nutrients"
    },
    {
      "id": "beans",
      "fdcId": 173735,
      "name": "Black beans, cooked without salt",
      "description": "Beans, black, mature seeds, cooked, boiled, without salt",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 132,
      "protein": 8.86,
      "fat": 0.54,
      "carbs": 23.7,
      "fiber": 8.7,
      "source": "https://fdc.nal.usda.gov/food-details/173735/nutrients"
    },
    {
      "id": "tofu",
      "fdcId": 172475,
      "name": "Firm tofu, drained before cooking",
      "description": "Tofu, raw, firm, prepared with calcium sulfate",
      "allergens": [
        "soy"
      ],
      "vegan": true,
      "vegetarian": true,
      "kcal": 144,
      "protein": 17.3,
      "fat": 8.72,
      "carbs": 2.78,
      "fiber": 2.3,
      "source": "https://fdc.nal.usda.gov/food-details/172475/nutrients"
    },
    {
      "id": "chicken",
      "fdcId": 171477,
      "name": "Chicken breast, cooked roasted",
      "description": "Chicken, broilers or fryers, breast, meat only, cooked, roasted",
      "allergens": [],
      "vegan": false,
      "vegetarian": false,
      "kcal": 165,
      "protein": 31.0,
      "fat": 3.57,
      "carbs": 0.0,
      "fiber": 0.0,
      "source": "https://fdc.nal.usda.gov/food-details/171477/nutrients"
    },
    {
      "id": "yogurt",
      "fdcId": 170894,
      "name": "Plain nonfat Greek yogurt",
      "description": "Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)",
      "allergens": [
        "milk"
      ],
      "vegan": false,
      "vegetarian": true,
      "kcal": 59.0,
      "protein": 10.2,
      "fat": 0.39,
      "carbs": 3.6,
      "fiber": 0.0,
      "source": "https://fdc.nal.usda.gov/food-details/170894/nutrients"
    },
    {
      "id": "egg",
      "fdcId": 173424,
      "name": "Egg, hard boiled, peeled",
      "description": "Egg, whole, cooked, hard-boiled",
      "allergens": [
        "egg"
      ],
      "vegan": false,
      "vegetarian": true,
      "kcal": 155,
      "protein": 12.6,
      "fat": 10.6,
      "carbs": 1.12,
      "fiber": 0.0,
      "source": "https://fdc.nal.usda.gov/food-details/173424/nutrients"
    },
    {
      "id": "broccoli",
      "fdcId": 169967,
      "name": "Broccoli, cooked without salt",
      "description": "Broccoli, cooked, boiled, drained, without salt",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 35.0,
      "protein": 2.38,
      "fat": 0.41,
      "carbs": 7.18,
      "fiber": 3.3,
      "source": "https://fdc.nal.usda.gov/food-details/169967/nutrients"
    },
    {
      "id": "spinach",
      "fdcId": 168462,
      "name": "Spinach, raw",
      "description": "Spinach, raw",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 23.0,
      "protein": 2.86,
      "fat": 0.39,
      "carbs": 3.63,
      "fiber": 2.2,
      "source": "https://fdc.nal.usda.gov/food-details/168462/nutrients"
    },
    {
      "id": "carrot",
      "fdcId": 170393,
      "name": "Carrot, raw",
      "description": "Carrots, raw",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 41.0,
      "protein": 0.93,
      "fat": 0.24,
      "carbs": 9.58,
      "fiber": 2.8,
      "source": "https://fdc.nal.usda.gov/food-details/170393/nutrients"
    },
    {
      "id": "tomato",
      "fdcId": 170457,
      "name": "Tomato, raw",
      "description": "Tomatoes, red, ripe, raw, year round average",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 18.0,
      "protein": 0.88,
      "fat": 0.2,
      "carbs": 3.89,
      "fiber": 1.2,
      "source": "https://fdc.nal.usda.gov/food-details/170457/nutrients"
    },
    {
      "id": "banana",
      "fdcId": 173944,
      "name": "Banana, raw, peeled",
      "description": "Bananas, raw",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 89.0,
      "protein": 1.09,
      "fat": 0.33,
      "carbs": 22.8,
      "fiber": 2.6,
      "source": "https://fdc.nal.usda.gov/food-details/173944/nutrients"
    },
    {
      "id": "apple",
      "fdcId": 171688,
      "name": "Apple, raw, with skin, core removed",
      "description": "Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 52.0,
      "protein": 0.26,
      "fat": 0.17,
      "carbs": 13.8,
      "fiber": 2.4,
      "source": "https://fdc.nal.usda.gov/food-details/171688/nutrients"
    },
    {
      "id": "berries",
      "fdcId": 171711,
      "name": "Blueberries, raw",
      "description": "Blueberries, raw",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 57.0,
      "protein": 0.74,
      "fat": 0.33,
      "carbs": 14.5,
      "fiber": 2.4,
      "source": "https://fdc.nal.usda.gov/food-details/171711/nutrients"
    },
    {
      "id": "oil",
      "fdcId": 171413,
      "name": "Olive oil",
      "description": "Oil, olive, salad or cooking",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 884,
      "protein": 0.0,
      "fat": 100,
      "carbs": 0.0,
      "fiber": 0.0,
      "source": "https://fdc.nal.usda.gov/food-details/171413/nutrients"
    },
    {
      "id": "almonds",
      "fdcId": 170567,
      "name": "Almonds",
      "description": "Nuts, almonds",
      "allergens": [
        "tree nuts"
      ],
      "vegan": true,
      "vegetarian": true,
      "kcal": 579,
      "protein": 21.2,
      "fat": 49.9,
      "carbs": 21.6,
      "fiber": 12.5,
      "source": "https://fdc.nal.usda.gov/food-details/170567/nutrients"
    },
    {
      "id": "seeds",
      "fdcId": 170556,
      "name": "Pumpkin seed kernels, dried",
      "description": "Seeds, pumpkin and squash seed kernels, dried",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 559,
      "protein": 30.2,
      "fat": 49.0,
      "carbs": 10.7,
      "fiber": 6.0,
      "source": "https://fdc.nal.usda.gov/food-details/170556/nutrients"
    },
    {
      "id": "potato",
      "fdcId": 170438,
      "name": "Potato flesh, boiled without salt",
      "description": "Potatoes, boiled, cooked in skin, flesh, without salt",
      "allergens": [],
      "vegan": true,
      "vegetarian": true,
      "kcal": 87.0,
      "protein": 1.87,
      "fat": 0.1,
      "carbs": 20.1,
      "fiber": 1.8,
      "source": "https://fdc.nal.usda.gov/food-details/170438/nutrients"
    },
    {
      "id": "salmon",
      "fdcId": 171998,
      "name": "Atlantic wild salmon, cooked",
      "description": "Fish, salmon, Atlantic, wild, cooked, dry heat",
      "allergens": [
        "fish"
      ],
      "vegan": false,
      "vegetarian": false,
      "kcal": 182,
      "protein": 25.4,
      "fat": 8.13,
      "carbs": 0.0,
      "fiber": 0.0,
      "source": "https://fdc.nal.usda.gov/food-details/171998/nutrients"
    }
  ]
}