Food calorie chart
Calories and macros in the most searched foods, per serving and per 100 g. Every number comes from an official food composition database and links to its source.
Fruit
| Food | Serving | kcal | kcal per 100 g | Protein per 100 g |
|---|---|---|---|---|
| Apple | 1 medium apple (182 g) | 95 | 52 | 0.3 g |
| Avocado | 1 whole avocado (201 g) | 322 | 160 | 2 g |
| Banana | 1 medium banana (118 g) | 105 | 89 | 1.1 g |
| Grapes | 1 cup grapes (151 g) | 104 | 69 | 0.7 g |
| Mango | 1 mango, without skin and seed (336 g) | 202 | 60 | 0.8 g |
| Orange | 1 medium orange (131 g) | 62 | 47 | 0.9 g |
| Strawberries | 1 cup whole strawberries (144 g) | 46 | 32 | 0.7 g |
| Watermelon | 1 cup diced watermelon (152 g) | 46 | 30 | 0.6 g |
Eggs, meat, fish and tofu
| Food | Serving | kcal | kcal per 100 g | Protein per 100 g |
|---|---|---|---|---|
| Chicken breast | 1/2 breast, boneless and skinless (86 g) | 142 | 165 | 31 g |
| Egg | 1 large egg (50 g) | 72 | 143 | 12.6 g |
| Salmon | 3 oz salmon (85 g) | 175 | 206 | 22.1 g |
| Steak | 3 oz top sirloin steak (85 g) | 151 | 178 | 29.4 g |
| Tofu | 1/4 block firm tofu (81 g) | 117 | 144 | 17.3 g |
| Tuna | 1 can tuna in water, drained (165 g) | 142 | 86 | 19.4 g |
Grains, bread, pasta and potatoes
| Food | Serving | kcal | kcal per 100 g | Protein per 100 g |
|---|---|---|---|---|
| Bread | 1 slice white bread (29 g) | 77 | 266 | 8.9 g |
| Oats | 1/2 cup rolled oats (40.5 g) | 153 | 379 | 13.2 g |
| Pasta | 1 cup cooked spaghetti (124 g) | 196 | 158 | 5.8 g |
| Potato | 1 medium baked potato with skin (173 g) | 161 | 93 | 2.5 g |
| Rice | 1 cup cooked white rice (158 g) | 205 | 130 | 2.7 g |
| Sweet potato | 1 medium baked sweet potato (114 g) | 103 | 90 | 2 g |
Dairy
| Food | Serving | kcal | kcal per 100 g | Protein per 100 g |
|---|---|---|---|---|
| Cheese | 1 slice cheddar (1 oz) (28 g) | 113 | 403 | 22.9 g |
| Greek yogurt | 1 container plain nonfat Greek yogurt (170 g) | 100 | 59 | 10.2 g |
| Milk | 1 cup whole milk (244 g) | 149 | 61 | 3.2 g |
Legumes
Nuts and peanut butter
| Food | Serving | kcal | kcal per 100 g | Protein per 100 g |
|---|---|---|---|---|
| Almonds | 23 almonds (1 oz) (28.4 g) | 164 | 579 | 21.2 g |
| Peanut butter | 2 tbsp peanut butter (32 g) | 191 | 598 | 22.2 g |
Meals and treats
Drinks
Values from USDA FoodData Central, checked on October 30, 2026. Every food links to its source.
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