Calories in common foods

Calories for a real serving of everyday foods, grouped by type. Tap one for portions and where the calories come from.

Not listed? Look up any food. High-protein foods, ranked

Eggs and dairy

Food	Per serving	Per 100 g	Cal per g
Egg white 1 large (33 g)	17	52	0.5
Parmesan 1 tbsp (5 g)	21	420	4.2
Cream cheese 1 tbsp (14.5 g)	51	350	3.5
Egg 1 large (50 g)	72	143	1.4
Mozzarella 1 oz (28.4 g)	72	254	2.5
Feta 1 oz (28.4 g)	75	265	2.7
Hard-boiled egg 1 large (50 g)	78	155	1.6
Cheddar cheese 1 slice (21 g)	86	409	4.1
Greek yogurt 1 container (156 g)	95	61	0.6
Milk (2%) 1 cup (244 g)	122	50	0.5
Whole milk 1 cup (244 g)	149	61	0.6
Cottage cheese 1 cup (not packed) (226 g)	183	81	0.8

Fats, oils and sweets

Food	Per serving	Per 100 g	Cal per g
Honey 1 tbsp (21 g)	64	304	3
Butter 1 tbsp (14.2 g)	102	717	7.2
Olive oil 1 tablespoon (13.5 g)	119	884	8.8
Vanilla ice cream 1 serving 1/2 cup (66 g)	137	207	2.1
Dark chocolate (70–85%) 1 oz (28.4 g)	170	598	6

Meat and poultry

Food	Per serving	Per 100 g	Cal per g
Sliced ham 1 slice (28 g)	46	164	1.6
Bacon 1 slice (11.5 g)	54	468	4.7
Turkey breast 3 oz (85 g)	125	147	1.5
Pepperoni 1 oz (28 g)	141	504	5
Chicken breast ½ breast, bone and skin removed (86 g)	142	165	1.7
Hot dog (beef) 1 hot dog (49 g)	154	315	3.2
Sirloin steak 3 oz (85 g)	160	188	1.9
Ground turkey (93% lean) 3 oz (85 g)	181	213	2.1
Ground beef (85% lean) 1 patty (77 g)	193	250	2.5
Chicken wings 1 piece (85 g)	216	254	2.5
Chicken thigh 1 thigh with skin (137 g)	245	179	1.8
Pork chop 1 chop without refuse (146 g)	263	180	1.8

Snacks

Food	Per serving	Per 100 g	Cal per g
Popcorn (air-popped) 1 cup (8 g)	31	387	3.9
Beef jerky 1 oz (28.4 g)	116	410	4.1
Potato chips 1 oz (28.4 g)	151	532	5.3

Fish and seafood

Food	Per serving	Per 100 g	Cal per g
Shrimp 3 oz (85 g)	84	99	1
Tilapia 1 fillet (87 g)	111	128	1.3
Canned tuna 1 can (165 g)	142	86	0.9
Cod 1 fillet (180 g)	189	105	1.1
Sardines 1 can (3.75 oz) (92 g)	191	208	2.1
Salmon ½ fillet (178 g)	367	206	2.1

Beans, tofu and legumes

Food	Per serving	Per 100 g	Cal per g
Hummus 1 tbsp (15 g)	36	237	2.4
Firm tofu ½ cup (126 g)	98	78	0.8
Edamame 1 cup (155 g)	188	121	1.2
Kidney beans 1 cup (177 g)	225	127	1.3
Black beans 1 cup (172 g)	227	132	1.3
Lentils 1 cup (198 g)	230	116	1.2
Chickpeas 1 cup (164 g)	269	164	1.6
Tempeh 1 cup (166 g)	319	192	1.9

Nuts and seeds

Food	Per serving	Per 100 g	Cal per g
Flaxseed 1 tbsp, ground (7 g)	37	534	5.3
Almond butter 1 tbsp (16 g)	98	614	6.1
Chia seeds 1 oz (28.4 g)	138	486	4.9
Cashews 1 oz (28.4 g)	157	553	5.5
Pumpkin seeds 1 oz (28.4 g)	159	559	5.6
Pistachios 1 oz (49 kernels) (28.4 g)	162	569	5.7
Almonds 1 oz (23 whole kernels) (28.4 g)	164	579	5.8
Hemp seeds 3 tbsp (30 g)	166	553	5.5
Peanuts 1 oz (28.4 g)	167	587	5.9
Walnuts 1 oz (14 halves) (28.4 g)	186	654	6.5
Peanut butter 2 tbsp (32 g)	191	598	6
Sunflower seeds 1 cup (140 g)	818	584	5.8

Grains, bread and potatoes

Food	Per serving	Per 100 g	Cal per g
White bread 1 slice (29 g)	77	266	2.7
Whole wheat bread 1 slice (32 g)	81	252	2.5
Sweet potato 1 medium (2" dia, 5" long, raw) (114 g)	103	90	0.9
Flour tortilla 1 medium (45 g)	138	306	3.1
Baked potato 1 potato medium (173 g)	161	93	0.9
Oatmeal (cooked) 1 cup (234 g)	166	71	0.7
Pasta 1 cup spaghetti not packed (124 g)	196	158	1.6
White rice 1 cup (158 g)	205	130	1.3
Quinoa 1 cup (185 g)	222	120	1.2
Brown rice 1 cup (202 g)	248	123	1.2
Plain bagel 1 bagel (99 g)	261	264	2.6
Oats (dry) 1 cup (81 g)	307	379	3.8

Fast food and treats

Food	Per serving	Per 100 g	Cal per g
French fries 1 serving small (71 g)	222	312	3.1
Cheese pizza 1 piece, medium pizza (86 g)	229	266	2.7
Butter croissant 1 croissant, medium (57 g)	231	406	4.1
Glazed donut 1 doughnut (63 g)	265	421	4.2

Fruit

Food	Per serving	Per 100 g	Cal per g
Watermelon 1 cup, diced (152 g)	46	30	0.3
Strawberries 1 cup, halves (152 g)	49	32	0.3
Peach 1 medium (2-2/3" dia) (150 g)	59	39	0.4
Orange 1 fruit (2-5/8" dia) (131 g)	62	47	0.5
Raspberries 1 cup (123 g)	64	52	0.5
Medjool dates 1 date, pitted (24 g)	66	277	2.8
Pineapple 1 cup, chunks (165 g)	83	50	0.5
Blueberries 1 cup (148 g)	84	57	0.6
Apple 1 medium (3" dia) (182 g)	95	52	0.5
Mango 1 cup pieces (165 g)	99	60	0.6
Pear 1 medium (178 g)	101	57	0.6
Grapes 1 cup (151 g)	104	69	0.7
Banana 1 medium (7" to 7-7/8" long) (118 g)	105	89	0.9
Raisins 1 small box (1.5 oz) (43 g)	129	299	3
Avocado 1 avocado (201 g)	322	160	1.6

Vegetables

Food	Per serving	Per 100 g	Cal per g
Spinach 1 cup (30 g)	7	23	0.2
Kale 1 cup (21 g)	7	35	0.4
Broccoli ½ cup, chopped or diced (44 g)	15	34	0.3
Mushrooms 1 cup, pieces or slices (70 g)	15	22	0.2
Asparagus ½ cup (90 g)	20	22	0.2
Tomato 1 medium whole (2-3/5" dia) (123 g)	22	18	0.2
Carrots 1 medium (61 g)	25	41	0.4
Cauliflower 1 cup chopped (1/2" pieces) (107 g)	27	25	0.3
Brussels sprouts ½ cup (78 g)	28	36	0.4
Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g)	31	26	0.3
Onion 1 medium (2-1/2" dia) (110 g)	44	40	0.4
Cucumber 1 cucumber (8-1/4") (301 g)	45	15	0.2
Green peas ½ cup (80 g)	62	78	0.8
Sweet corn 1 ear medium (6-3/4" to 7-1/2" long) (103 g)	99	96	1

Drinks

Food	Per serving	Per 100 g	Cal per g
Red wine 1 fl oz (29.4 g)	25	85	0.9
Orange juice Juice of 1 orange (2-5/8" dia) (86 g)	40	47	0.5
Beer (regular) 1 can (356 g)	153	43	0.4

About these numbers

Every value comes from USDA FoodData Central, the public nutrition database from the US Department of Agriculture. Each food page links to its exact USDA entry.

Calories per gram (energy density) tells you how much a food fills you up for its calories. Fruit and vegetables sit under 1. Nuts and oils sit above 5.

General information, not medical advice. Values are averages; brands and recipes vary.