Food Calories & Nutrition Facts

Browse 110 foods — calories, protein, fat, carbs per 100 g. Click any food for the full breakdown.

Our nutrition database covers 110 foods with calories, macronutrients, and vitamins per 100 g. Data sourced from the USDA FoodData Central and traditional recipe analysis.

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Fruits

15

Fresh fruits with natural sugars, vitamins, and dietary fiber.

Food Calories Protein Fat Carbs
Banana 89 kcal 1.1 g 0.3 g 22.8 g
Apple 52 kcal 0.3 g 0.2 g 13.8 g
Orange 47 kcal 0.9 g 0.1 g 11.8 g
Avocado 160 kcal 2 g 14.7 g 8.5 g
Mango 60 kcal 0.8 g 0.4 g 15 g
Grapes 69 kcal 0.7 g 0.2 g 18.1 g
Strawberry 32 kcal 0.7 g 0.3 g 7.7 g
Watermelon 30 kcal 0.6 g 0.2 g 7.6 g
Pineapple 50 kcal 0.5 g 0.1 g 13.1 g
Peach 39 kcal 0.9 g 0.3 g 9.5 g
Pear 57 kcal 0.4 g 0.1 g 15.2 g
Kiwi 61 kcal 1.1 g 0.5 g 14.7 g
Blueberry 57 kcal 0.7 g 0.3 g 14.5 g
Lemon 29 kcal 1.1 g 0.3 g 9.3 g
Pomegranate 83 kcal 1.7 g 1.2 g 18.7 g

Vegetables

15

Nutrient-dense vegetables — low in calories, high in vitamins and minerals.

Food Calories Protein Fat Carbs
Potato 77 kcal 2 g 0.1 g 17.5 g
Broccoli 34 kcal 2.8 g 0.4 g 6.6 g
Carrot 41 kcal 0.9 g 0.2 g 9.6 g
Tomato 18 kcal 0.9 g 0.2 g 3.9 g
Cucumber 15 kcal 0.7 g 0.1 g 3.6 g
Spinach 23 kcal 2.9 g 0.4 g 3.6 g
Onion 40 kcal 1.1 g 0.1 g 9.3 g
Bell Pepper 31 kcal 1 g 0.3 g 6 g
Cabbage 25 kcal 1.3 g 0.1 g 5.8 g
Cauliflower 25 kcal 1.9 g 0.3 g 5 g
Zucchini 17 kcal 1.2 g 0.3 g 3.1 g
Beet 43 kcal 1.6 g 0.2 g 9.6 g
Eggplant 25 kcal 1 g 0.2 g 5.9 g
Garlic 149 kcal 6.4 g 0.5 g 33.1 g
Pumpkin 26 kcal 1 g 0.1 g 6.5 g

Grains & Cereals

10

Whole grains and cereals — complex carbohydrates and B vitamins.

Food Calories Protein Fat Carbs
Rice (white, cooked) 130 kcal 2.7 g 0.3 g 28.2 g
Oatmeal (cooked) 68 kcal 2.4 g 1.4 g 12 g
Buckwheat (cooked) 92 kcal 3.4 g 0.6 g 19.9 g
Quinoa (cooked) 120 kcal 4.4 g 1.9 g 21.3 g
Pasta (cooked) 131 kcal 5 g 1.1 g 25 g
Bread (white) 265 kcal 9.4 g 3.2 g 49 g
Corn 86 kcal 3.3 g 1.4 g 18.7 g
Wheat (whole grain) 339 kcal 13.7 g 2.5 g 71.1 g
Barley (cooked) 123 kcal 2.3 g 0.4 g 28.2 g
Millet (cooked) 119 kcal 3.5 g 1 g 23.7 g

Meat & Poultry

10

Lean and fatty cuts — complete protein sources with iron and B12.

Food Calories Protein Fat Carbs
Chicken Breast 165 kcal 31 g 3.6 g 0 g
Beef (steak) 250 kcal 26.1 g 15.4 g 0 g
Pork (loin) 242 kcal 27.3 g 14 g 0 g
Turkey Breast 135 kcal 30.1 g 1 g 0 g
Lamb 294 kcal 24.5 g 20.9 g 0 g
Chicken Thigh 209 kcal 26 g 10.9 g 0 g
Ground Beef 254 kcal 17.2 g 20 g 0 g
Bacon 541 kcal 37 g 42 g 1.4 g
Ham 145 kcal 21.6 g 5.5 g 1.5 g
Duck 337 kcal 19 g 28.4 g 0 g

Fish & Seafood

8

Fish and seafood — omega-3 fatty acids and high-quality protein.

Food Calories Protein Fat Carbs
Salmon 208 kcal 20.4 g 13.4 g 0 g
Tuna 132 kcal 28.2 g 1.3 g 0 g
Shrimp 99 kcal 24 g 0.3 g 0.2 g
Cod 82 kcal 17.8 g 0.7 g 0 g
Mackerel 205 kcal 18.6 g 13.9 g 0 g
Sardine 208 kcal 24.6 g 11.5 g 0 g
Trout 190 kcal 20.5 g 11.5 g 0 g
Herring 158 kcal 18 g 9 g 0 g

Dairy

10

Milk, cheese, and yogurt — calcium, protein, and probiotics.

Food Calories Protein Fat Carbs
Milk (whole) 61 kcal 3.2 g 3.3 g 4.8 g
Cheddar Cheese 402 kcal 25 g 33.1 g 1.3 g
Cottage Cheese 98 kcal 11.1 g 4.3 g 3.4 g
Greek Yogurt 59 kcal 10.2 g 0.7 g 3.6 g
Butter 717 kcal 0.9 g 81.1 g 0.1 g
Heavy Cream 340 kcal 2.1 g 36.1 g 2.8 g
Sour Cream 198 kcal 2.4 g 19.4 g 4.6 g
Kefir 63 kcal 3.3 g 3.5 g 4.7 g
Mozzarella 280 kcal 27.5 g 17.1 g 3.1 g
Parmesan 431 kcal 38.5 g 28.6 g 4.1 g

Nuts & Seeds

8

Nuts and seeds — healthy fats, protein, and essential minerals.

Food Calories Protein Fat Carbs
Almonds 579 kcal 21.2 g 49.9 g 21.6 g
Walnuts 654 kcal 15.2 g 65.2 g 13.7 g
Peanuts 567 kcal 25.8 g 49.2 g 16.1 g
Cashews 553 kcal 18.2 g 43.9 g 30.2 g
Sunflower Seeds 584 kcal 20.8 g 51.5 g 20 g
Chia Seeds 486 kcal 16.5 g 30.7 g 42.1 g
Flaxseed 534 kcal 18.3 g 42.2 g 28.9 g
Pistachios 560 kcal 20.2 g 45.3 g 27.2 g

Eggs & Legumes

6

Eggs and legumes — affordable plant and animal protein sources.

Food Calories Protein Fat Carbs
Egg 155 kcal 12.6 g 11.3 g 1.1 g
Chickpeas (cooked) 164 kcal 8.9 g 2.6 g 27.4 g
Lentils (cooked) 116 kcal 9 g 0.4 g 20.1 g
Black Beans (cooked) 132 kcal 8.9 g 0.5 g 23.7 g
Tofu 76 kcal 8.1 g 4.8 g 1.9 g
Soybeans (cooked) 173 kcal 16.6 g 9 g 9.9 g

Oils & Fats

4

Cooking oils and fats — concentrated energy from healthy fats.

Food Calories Protein Fat Carbs
Olive Oil 884 kcal 0 g 100 g 0 g
Coconut Oil 862 kcal 0 g 100 g 0 g
Sunflower Oil 884 kcal 0 g 100 g 0 g
Ghee 876 kcal 0 g 99.5 g 0 g

Russian Dishes

12

Traditional Russian dishes — soups, dumplings, and comfort food classics.

Food Calories Protein Fat Carbs
Borscht 49 kcal 1.1 g 2.2 g 6.4 g
Pelmeni 275 kcal 12 g 13 g 27 g
Syrniki (cottage cheese pancakes) 216 kcal 12.5 g 9.5 g 21 g
Bliny (Russian crepes) 233 kcal 6.1 g 10 g 30 g
Olivier Salad (Russian salad) 198 kcal 5.2 g 15 g 11 g
Shchi (cabbage soup) 32 kcal 1 g 1.5 g 3.8 g
Beef Stroganoff 143 kcal 11 g 8.5 g 6 g
Vinaigrette Salad 83 kcal 1.5 g 3.5 g 11.5 g
Kasha (porridge) 101 kcal 3 g 1.5 g 20 g
Tvorog Zapekanka (baked cottage cheese) 168 kcal 14 g 5 g 17 g
Okroshka (cold soup) 47 kcal 2.5 g 1.5 g 6 g
Pirozhki (stuffed buns) 260 kcal 7.5 g 11 g 33 g

Popular Foods

12

Popular prepared foods — pizza, burgers, sushi, and everyday favorites.

Food Calories Protein Fat Carbs
Pizza (cheese) 266 kcal 11.4 g 10.4 g 33 g
Hamburger 295 kcal 17 g 14 g 24 g
French Fries 312 kcal 3.4 g 14.7 g 41.4 g
Sushi (California roll) 143 kcal 5.8 g 2 g 26.1 g
Ramen 436 kcal 10.4 g 16.5 g 60.1 g
Hummus 166 kcal 7.9 g 9.6 g 14.3 g
Granola 471 kcal 10.3 g 20.3 g 64.4 g
Protein Bar 350 kcal 20 g 12 g 40 g
Dark Chocolate 546 kcal 4.9 g 31.3 g 59.4 g
Honey 304 kcal 0.3 g 0 g 82.4 g
Peanut Butter 588 kcal 25.1 g 50.4 g 20 g
Oat Milk 43 kcal 0.4 g 1.4 g 7 g
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