All values reflect cooked weight, unless clearly noted (e.g., raw tomato), to match real-world usage. Protein values were sourced and generalized from authoritative and standardized nutrition references, mainly:
USDA FoodData Central
NHS / UK Food Standards Agency
Harvard and Mayo Clinic nutrition guides
Peer-reviewed nutrition datasets (e.g., nutritionvalue.org and nutritionix APIs used as references when USDA data is missing or region-specific)
All values reflect cooked weight, unless clearly noted (e.g., raw tomato), to match real-world usage.
