Food calorie chart and nutrition facts

Search 110 foods available in this language. Open a food to check its preparation, nutrition facts, and portion calculator.

The table compares calories and macros per 100 g. Check whether each food is raw, cooked, or a prepared dish before using its numbers for your meal. A food page explains the reference and lets you enter the weight you eat.

For a portion, multiply the value per 100 g by its weight and divide by 100. For example, a food listed at 80 kcal per 100 g gives 120 kcal in a 150 g portion. Our calorie calculator and TDEE calculator provide separate estimates of daily energy needs.

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Fruits

15

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

Food Calories Protein Fat Carbs
Banana 89 kcal 1.09 g 0.33 g 22.84 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

Compare vegetables and check the raw or cooked description on each food page.

Food Calories Protein Fat Carbs
Potato (raw, with skin) 77 kcal 2.05 g 0.09 g 17.49 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

Rice, oats, pasta, and other grains. Keep dry and cooked weights separate when calculating a portion.

Food Calories Protein Fat Carbs
White rice (cooked) 130 kcal 2.69 g 0.28 g 28.17 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
Sweet yellow corn (raw kernels) 86 kcal 3.27 g 1.35 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

Meat cuts with different amounts of edible fat. Match the food entry to the cut and cooking state.

Food Calories Protein Fat Carbs
Chicken breast (skinless, roasted) 165 kcal 31.02 g 3.57 g 0 g
Sirloin cap steak (grilled, lean and fat) 242 kcal 26 g 15 g 0.8 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. Species, processing, and cooking can change the values.

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. Use a product label when you have one.

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. Check the edible weight and any added ingredients.

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. Open the food page to check its preparation and serving size.

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
Mature soybeans (boiled, drained) 172 kcal 18.21 g 8.97 g 8.36 g

Oils & Fats

4

Oils and cooking fats to include in a meal or recipe calculation.

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

American Classics

12

American dishes with recipe-based estimates. A restaurant or package label can describe your serving more closely.

Food Calories Protein Fat Carbs
Mac and Cheese 164 kcal 6.5 g 8 g 16 g
Meatloaf 204 kcal 14 g 12 g 8 g
Chicken Pot Pie 180 kcal 8.5 g 10 g 14 g
Clam Chowder 82 kcal 4.5 g 3.5 g 8 g
Pulled Pork 210 kcal 22 g 13 g 2 g
Fish and Chips 220 kcal 12 g 13 g 14 g
Shepherd's Pie 110 kcal 6.5 g 5 g 10 g
Roast Chicken 190 kcal 25 g 10 g 0 g
American Pancakes 227 kcal 6.4 g 9 g 29 g
BBQ Ribs 250 kcal 20 g 18 g 3 g
Coleslaw 99 kcal 0.8 g 7.5 g 7 g
Cornbread 196 kcal 4 g 5 g 33 g

Popular Foods

12

Prepared foods with values that depend on the recipe and portion.

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

Keep your meal together in CalZen

Use CalZen to record the foods and portions in your meal. Check the selected food, preparation, and amount before saving; photo estimates may need adjustment.

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Sources and calculation basis

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