Food calories

Calories in common foods

Calories, protein, carbs and fat for 50 everyday foods, per 100 g and per serving. Each food has its own page with serving sizes, sodium, fiber and sugar, and how it compares with similar foods.

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Dairy

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Cheddar Cheese	408	23.3	2.4	34	69 (1 slice)
Cottage Cheese	72	12.4	2.7	1	20 (1 oz)
Greek Yogurt	61	10.3	3.6	0.4	95 (1 container)
Whole Milk	61	3.3	4.6	3.2	149 (1 cup)

Eggs

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Eggs	143	12.6	0.7	9.5	72 (1 large)

Fats & butter

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Butter	743	0.9	0.1	92.9	840 (1 stick)

Fish & seafood

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Salmon	179	19.9	0	10.4	152 (1 serving)
Shrimp	99	24	0.2	0.3	84 (1 serving)
Tilapia	128	26.2	0	2.6	109 (1 serving)
Tuna	90	19	0.1	0.9	76 (1 serving)

Fruit

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Apple	52	0.3	13.8	0.2	78 (1 medium)
Banana	89	1.1	22.8	0.3	107 (1 medium)
Blueberries	57	0.7	14.5	0.3	86 (1 cup)
Grapes	69	0.7	18.1	0.2	104 (1 cup)
Mango	60	0.7	13.5	0.3	126 (1 mango)
Oranges	50	0.9	11.4	0.1	90 (1 cup)
Pineapple	50	0.5	13.1	0.1	75 (1 medium)
Plantains	122	1.3	31.8	0.3	287 (1 whole)
Strawberries	32	0.7	7.7	0.3	48 (1 cup)
Watermelon	30	0.6	7.5	0.1	84 (1 wedge)

Grains & bread

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Pasta	157	5.9	31.3	0.9	220 (1 cup, cooked)
Rice (White & Brown)	130	2.7	28.2	0.3	234 (1 cup cooked)
White Bread	267	9.4	49.2	3.6	64 (1 small or thin/very thin slice)

Legumes & soy

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Black Beans	132	8.9	23.7	0.5	224 (1 cup cooked)
Chickpeas	164	8.9	27.4	2.6	279 (1 cup cooked)
Hummus	237	7.8	15	17.8	36 (1 tbsp)
Lentils	352	24.6	63.4	1.1	676 (1 cup)
Tofu	85	10.9	1	4.2	72 (1 serving)

Meat

Food	kcal per 100 g	Protein g	Fat g	kcal per serving
Ground Beef	254	17.2	20	216 (1 serving)
Pork Chops	195	27	9.2	263 (1 cup)
Sirloin Steak	262	26.2	16.6	419 (1 regular)

Nuts & seeds

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Almonds	579	21.2	21.6	49.9	162 (1 oz (small handful))
Peanut Butter	598	22.2	22.3	51.4	96 (1 tablespoon)

Oils

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Olive Oil	900	0	0	100	126 (1 tablespoon)

Potatoes & roots

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Potatoes	93	2	21.6	0.1	158 (1 medium)
Sweet Potato	115	1.6	17.1	4.5	270 (1 large)
Yuca (Cassava)	191	1.4	39.6	3	306 (1 cup)

Poultry

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Chicken Breast	165	31	0	3.6	140 (1 serving)
Turkey Breast	147	30.1	0	2.1	125 (1 serving)

Processed meat

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Bacon	484	37.4	1.9	35.8	387 (1 cup, pieces)

Sweeteners

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Honey	304	0.3	82.4	0	43 (1 single serving container)

Vegetables

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Avocado	160	1.8	7.8	13.5	368 (1 cup, mashed or pureed)
Broccoli	31	2	4.8	0.2	24 (1 cup)
Carrots	41	0.9	9.6	0.2	33 (1 medium)
Corn	96	3.4	21	1.5	158 (1 cup)
Cucumber	10	0.6	2.2	0.2	20 (1 medium)
Spinach	27	2.9	2.4	0.6	3 (1 leaf)
Tomatoes	27	0.8	5.5	0.6	32 (1 medium)

Whole grains

Food	kcal per 100 g	Protein g	Carbs g	Fat g	kcal per serving
Oats & Oatmeal	382	13.5	68.7	6	153 (1/2 cup dry)
Quinoa	120	4.4	21.3	1.9	222 (1 cup cooked)

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Source: USDA FoodData Central, via the Besly food database. Data snapshot: October 16, 2026. Also see restaurant nutrition and recipes.