Calories in common foods

Energy in both kilojoules and calories, plus the full macronutrient and micronutrient breakdown, for 220 everyday foods in 12 categories. Figures are per 100 g from the USDA FoodData Central database; the 9 branded products use the manufacturer's label. Each food page lets you switch to any portion size.

Browse by category

Fruit37 foods29–354 kcal per 100 g Vegetables39 foods12–298 kcal per 100 g Beans, lentils & soy12 foods90–237 kcal per 100 g Grains, bread & pasta22 foods71–440 kcal per 100 g Nuts & seeds14 foods486–718 kcal per 100 g Dairy, eggs & alternatives23 foods15–717 kcal per 100 g Meat & poultry20 foods115–468 kcal per 100 g Fish & seafood9 foods86–208 kcal per 100 g Oils, sauces & condiments9 foods29–884 kcal per 100 g Sweets & snacks12 foods207–598 kcal per 100 g Drinks13 foods0–72 kcal per 100 g Alcoholic drinks10 foods35–231 kcal per 100 g

All 220 foods

Per 100 g (branded drinks per 100 ml). Click a column heading to sort.
Food	kcal	kJ	Protein g	Carbs g	Fat g	Fibre g
Almond butter Plain, without salt	614	2,569	21	18.8	55.5	10.3
Almond milk Unsweetened, shelf stable	15	63	0.4	1.3	1	0.2
Almonds Raw, whole kernels	579	2,423	21.1	21.6	49.9	12.5
American cheese Processed slices	340	1,423	16.8	7.2	27.2	0
Apple Raw, with skin	52	218	0.3	13.8	0.2	2.4
Apple juice Bottled, unsweetened	46	192	0.1	11.3	0.1	0.2
Artichoke Globe, boiled, without salt	53	222	2.9	11.9	0.3	5.7
Arugula Raw	25	105	2.6	3.6	0.7	1.6
Asparagus Raw	20	84	2.2	3.9	0.1	2.1
Avocado Raw, all commercial varieties	160	669	2	8.5	14.7	6.7
Bacon Pork, cured, pan-fried	468	1,958	33.9	1.7	35.1	0
Bagel Plain, enriched	264	1,105	10.6	52.4	1.3	1.6
Baked beans Canned, plain or vegetarian	94	393	4.8	21.1	0.4	4.1
Baked potato Flesh and skin, baked, without salt	93	389	2.5	21.1	0.1	2.2
Balsamic vinegar Regular	88	368	0.5	17	0	0
Banana Raw, flesh only	89	372	1.1	22.8	0.3	2.6
Bean sprouts Mung bean, raw	30	126	3	5.9	0.2	1.8
Beef jerky Chopped and formed	410	1,715	33.2	11	25.6	1.8
Beer Regular, all	43	180	0.5	3.5	0	0
Beetroot Raw	43	180	1.6	9.6	0.2	2.8
Bell pepper Red, raw	26	109	1	6	0.3	2.1
Black beans Cooked, boiled, without salt	132	552	8.9	23.7	0.5	8.7
Black-eyed peas Cooked, boiled, without salt	116	485	7.7	20.8	0.5	6.5
Blackberries Raw	43	180	1.4	9.6	0.5	5.3
Blueberries Raw	57	238	0.7	14.5	0.3	2.4
Boiled egg Whole, hard-boiled	155	649	12.6	1.1	10.6	0
Bok choy Raw	13	54	1.5	2.2	0.2	1
Brazil nuts Dried, unblanched	659	2,757	14.3	11.7	67.1	7.5
Broccoli Raw, florets and stalk	34	142	2.8	6.6	0.4	2.6
Brown rice Cooked, no added fat	123	515	2.4	25.8	1.1	1
Brown sugar Packed	380	1,590	0.1	98.1	0	0
Butter Salted	717	3,000	0.8	0.1	81.1	0
Butternut squash Raw	45	188	1	11.7	0.1	2
Cabbage Green, raw	25	105	1.3	5.8	0.1	2.5
Cannellini beans White beans, cooked, boiled, without salt	139	582	9.7	25.1	0.3	6.3
Cantaloupe Raw	34	142	0.8	8.2	0.2	0.9
Cappuccino Made with whole milk	27	113	1.7	2.8	1	0
Carrots Raw	41	172	0.9	9.6	0.2	2.8
Cashews Raw	553	2,314	18.2	30.2	43.9	3.3
Cauliflower Raw	25	105	1.9	5	0.3	2
Celery Raw	14	59	0.7	3	0.2	1.6
Cheddar cheese Mature / sharp	403	1,686	22.9	3.1	33.1	0
Cheerios brand Original ready-to-eat oat cereal (US label)	359	1,502	12.8	74.4	6.4	10.3
Cherries Sweet, raw	63	264	1.1	16	0.2	2.1
Chia seeds Dried	486	2,033	16.5	42.1	30.7	34.4
Chicken breast Meat only, roasted	165	690	31	0	3.6	0
Chicken drumstick Meat only, roasted	155	649	24.2	0	5.7	0
Chicken thigh Meat only, roasted	179	749	24.8	0	8.2	0
Chicken wings Meat and skin, roasted	254	1,063	23.8	0	16.9	0
Chickpeas Cooked, boiled, without salt	164	686	8.9	27.4	2.6	7.6
Chocolate chip cookie Commercially prepared	492	2,059	5.1	65.4	24.7	2
Clementine Raw	47	197	0.8	12	0.1	1.7
Coca-Cola brand Coca-Cola Original (US label) per 100 ml	39	163	0	11	0	0
Coconut Meat, raw	354	1,481	3.3	15.2	33.5	9
Coconut milk Canned	197	824	2	2.8	21.3	0
Coconut water Ready-to-drink, unsweetened	18	75	0.2	4.2	0	0
Cod Atlantic, cooked, dry heat	105	439	22.8	0	0.9	0
Coffee Brewed, black	1	4	0.1	0	0	0
Corn Sweet corn, yellow, raw	86	360	3.3	18.7	1.4	2
Corned beef Brisket, cured, cooked	251	1,050	18.2	0.5	19	0
Cottage cheese Creamed (4% milkfat), large or small curd	98	410	11.1	3.4	4.3	0
Couscous Cooked	112	469	3.8	23.2	0.2	1.4
Cream cheese Regular	350	1,464	6.2	5.5	34.4	0
Croissant Butter	406	1,699	8.2	45.8	21	2.6
Cucumber With peel, raw	15	63	0.7	3.6	0.1	0.5
Dark chocolate 70–85% cacao solids	598	2,502	7.8	45.9	42.6	10.9
Dates Medjool	277	1,159	1.8	75	0.1	6.7
Diet Coke brand Coca-Cola, sugar-free cola (US label) per 100 ml	0	0	0	0	0	0
Donut Glazed, yeast-leavened	421	1,761	6.1	47.9	22.7	2.1
Dragon fruit Raw	68	285	0.7	16.2	0.2	1.8
Dried apricots Sulfured, uncooked	241	1,008	3.4	62.6	0.5	7.3
Edamame Frozen, prepared (cooked)	121	506	11.9	8.9	5.2	5.2
Egg Whole, raw, fresh	143	598	12.6	0.7	9.5	0
Egg whites Raw	52	218	10.9	0.7	0.2	0
Eggplant Raw	25	105	1	5.9	0.2	3
English muffin Plain, enriched	227	950	8.9	44.2	1.7	3.5
Feta cheese Regular	265	1,109	14.2	3.9	21.5	0
Figs Raw	74	310	0.8	19.2	0.3	2.9
Fried egg Whole, fried	196	820	13.6	0.8	14.8	0
Garlic Raw	149	623	6.4	33.1	0.5	2.1
Gatorade brand Thirst Quencher, lemon-lime (US label) per 100 ml	24	100	0	6.1	0	0
Gin 80 proof (40% ABV)	231	967	0	0	0	0
Goat cheese Soft	264	1,105	18.5	0	21.1	0
Granola Ready-to-eat cereal	420	1,757	9.8	67.3	13	7.4
Grapefruit Pink and red, raw	42	176	0.8	10.7	0.1	1.6
Grapes Red or green, raw	69	289	0.7	18.1	0.2	0.9
Greek yogurt Plain, nonfat	59	247	10.2	3.6	0.4	0
Green beans Raw	31	130	1.8	7	0.2	2.7
Green tea Brewed	1	4	0.2	0	0	0
Ground beef 85% lean / 15% fat, raw	215	900	18.6	0	15	0
Ground turkey Cooked	203	849	27.4	0	10.4	0
Guacamole Plain	155	649	1.9	8.4	14.2	6.5
Guava Common, raw	68	285	2.5	14.3	0.9	5.4
Guinness brand Guinness Draught stout, 4.2% ABV per 100 ml	35	146	0	3	0	0
Ham Sliced, regular (about 11% fat)	164	686	16.6	3.6	8.8	1.3
Hamburger bun Plain	279	1,167	9.8	50.1	3.9	1.8
Heavy cream Heavy whipping cream	340	1,423	2.8	2.8	36.1	0
Honey Pure honey	304	1,272	0.3	82.4	0	0.2
Honeydew melon Raw	36	151	0.5	9.1	0.1	0.8
Hot chocolate As typically prepared (USDA average)	72	301	1.8	13.9	1	0.2
Hot dog Beef frankfurter, heated	322	1,347	11.7	2.7	29.4	0
Hummus Commercial	237	992	7.8	15	17.8	5.5
Ice cream Vanilla	207	866	3.5	23.6	11	0.7
Jackfruit Raw	95	397	1.7	23.2	0.6	1.5
Jalapeño Raw	29	121	0.9	6.5	0.4	2.8
Kale Raw	35	146	2.9	4.4	1.5	4.1
Ketchup Tomato ketchup	101	423	1	27.4	0.1	0.3
Kidney beans Red, cooked, boiled, without salt	127	531	8.7	22.8	0.5	7.4
Kimchi Cabbage kimchi	15	63	1.1	2.4	0.5	1.6
Kiwi Green kiwifruit, raw	61	255	1.1	14.7	0.5	3
Lemon Raw, without peel	29	121	1.1	9.3	0.3	2.8
Lentils Cooked, boiled, without salt	116	485	9	20.1	0.4	7.9
Lettuce Green leaf, raw	15	63	1.4	2.9	0.1	1.3
Macadamia nuts Raw	718	3,004	7.9	13.8	75.8	8.6
Mandarin Raw	53	222	0.8	13.3	0.3	1.8
Mango Raw	60	251	0.8	15	0.4	1.6
Maple syrup Pure	260	1,088	0	67	0.1	0
Mayonnaise Regular	680	2,845	1	0.6	74.8	0
Mushrooms White button, raw	22	92	3.1	3.3	0.3	1
Mussels Blue, cooked	172	720	23.8	7.4	4.5	0
Mustard Prepared, yellow	60	251	3.7	5.8	3.3	4
Nectarine Raw	44	184	1.1	10.6	0.3	1.7
Nutella brand Hazelnut spread with cocoa (EU label)	539	2,255	6.3	57.5	30.9	0
Oat milk Unsweetened, plain	45	188	0.7	5.4	2.3	0.5
Oatmeal Oats cooked with water, no salt	71	297	2.5	12	1.5	1.7
Oats Raw, rolled or steel-cut	389	1,628	16.9	66.3	6.9	10.6
Okra Raw	33	138	1.9	7.5	0.2	3.2
Olive oil Extra virgin	884	3,699	0	0	100	0
Olives Ripe (black), canned	116	485	0.8	6	10.9	1.6
Onion Raw	40	167	1.1	9.3	0.1	1.7
Orange Raw, all commercial varieties	47	197	0.9	11.8	0.1	2.4
Orange juice Fresh (raw)	45	188	0.7	10.4	0.2	0.2
Oreo brand Original chocolate sandwich cookies (US label)	471	1,971	2.9	73.5	20.6	0
Papaya Raw	43	180	0.5	10.8	0.3	1.7
Parmesan cheese Grated	420	1,757	28.4	13.9	27.8	0
Pasta Spaghetti, enriched, cooked without salt	158	661	5.8	30.9	0.9	1.8
Peach Yellow, raw	39	163	0.9	9.5	0.2	1.5
Peanut butter Smooth style, with salt	588	2,460	25.1	19.6	50.4	6
Peanuts Dry-roasted, without salt	587	2,456	24.4	21.3	49.7	8.4
Pear Raw	57	238	0.4	15.2	0.1	3.1
Peas Green, frozen, boiled, without salt	78	326	5.2	14.3	0.3	4.5
Pecans Raw	691	2,891	9.2	13.9	72	9.6
Persimmon Japanese, raw	70	293	0.6	18.6	0.2	3.6
Pickles Cucumber, dill	12	50	0.5	2.4	0.3	1
Pineapple Raw, all varieties	50	209	0.5	13.1	0.1	1.4
Pinto beans Cooked, boiled, without salt	143	598	9	26.2	0.7	9
Pistachios Dry roasted, without salt	572	2,393	21.1	28.3	45.8	10.3
Pita bread White, enriched	275	1,151	9.1	55.7	1.2	2.2
Plantain Yellow, raw	122	510	1.3	31.9	0.3	1.7
Plum Raw	46	192	0.7	11.4	0.3	1.4
Pomegranate Raw	83	347	1.7	18.7	1.2	4
Popcorn Air-popped, plain	387	1,619	12.9	77.8	4.5	14.5
Pork chop Top loin chop, boneless, lean only, braised	170	711	30.5	0	4.3	0
Pork tenderloin Lean only, roasted	143	598	26.2	0	3.5	0
Potato Raw, flesh and skin	77	322	2	17.5	0.1	2.1
Prosecco Sparkling wine	75	314	0.1	2.3	0	0
Pumpkin Raw	26	109	1	6.5	0.1	0.5
Pumpkin seeds Kernels, dried	559	2,339	30.2	10.7	49	6
Quinoa Cooked	120	502	4.4	21.3	1.9	2.8
Radish Raw	16	67	0.7	3.4	0.1	1.6
Raisins Dark, seedless	299	1,251	3.3	79.3	0.2	4.5
Ramen noodles Instant, dry, any flavour	440	1,841	10.2	60.3	17.6	2.9
Ranch dressing Regular	430	1,799	1.3	5.9	44.5	0
Raspberries Raw	52	218	1.2	11.9	0.7	6.5
Red Bull brand Energy drink, original (UK/EU label) per 100 ml	46	192	0	11	0	0
Red wine Table wine	85	356	0.1	2.6	0	0
Refried beans Canned, traditional style	90	377	5	13.6	2	3.7
Ribeye steak Cooked, lean and fat	289	1,209	23.5	0	21.6	0
Rice cakes Brown rice, plain, unsalted	387	1,619	8.2	81.5	2.8	4.2
Rice noodles Cooked	108	452	1.8	24	0.2	1
Roast beef Deli style, sliced	115	481	18.6	0.6	3.7	0
Rotisserie chicken Breast, meat only, original seasoning	137	573	28	0	2.8	0
Rum 80 proof (40% ABV)	231	967	0	0	0	0
Rye bread Commercially prepared	259	1,084	8.5	48.3	3.3	5.8
Salami Cooked, beef and pork	336	1,406	21.9	2.4	25.9	0
Salmon Atlantic, farmed, cooked with dry heat	206	862	22.1	0	12.3	0
Salsa Ready-to-serve	29	121	1.5	6.6	0.2	1.9
Sardines Atlantic, canned in oil, drained, with bone	208	870	24.6	0	11.4	0
Sauerkraut Canned, solids and liquids	19	79	0.9	4.3	0.1	2.9
Sausage Pork and beef, fresh, cooked	396	1,657	13.8	2.7	36.2	0
Scallops Bay and sea, steamed	111	464	20.5	5.4	0.8	0
Scrambled eggs Whole egg, scrambled	149	623	10	1.6	11	0
Seaweed Dried (nori)	298	1,247	31.8	52.4	4	5.6
Sesame seeds Whole, dried	573	2,397	17.7	23.4	49.7	11.8
Shrimp Cooked	99	414	24	0.2	0.3	0
Skim milk Nonfat, with added vitamins A and D	34	142	3.4	5	0.1	0
Smoked salmon Chinook, smoked (lox)	117	490	18.3	0	4.3	0
Sour cream Regular, cultured	198	828	2.4	4.6	19.4	0
Sourdough bread French or Vienna style, includes sourdough	272	1,138	10.8	51.9	2.4	2.2
Soy milk Original, with added calcium and vitamins A and D	43	180	2.6	4.9	1.5	0.2
Soy sauce Shoyu (soy and wheat)	53	222	8.1	4.9	0.6	0.8
Spaghetti squash Cooked, boiled or baked, without salt	27	113	0.7	6.5	0.3	1.4
Spinach Raw	23	96	2.9	3.6	0.4	2.2
Sprite brand Lemon-lime soft drink (US label) per 100 ml	39	163	0	10.7	0	0
Steak Beef top sirloin, lean and fat, broiled	219	916	29	0	10.5	0
Strawberries Raw	32	134	0.7	7.7	0.3	2
Sugar White, granulated	387	1,619	0	100	0	0
Sunflower seeds Kernels, dried	584	2,443	20.8	20	51.5	8.6
Sweet potato Raw, flesh and skin	86	360	1.6	20.1	0.1	3
Tea Black, brewed, no milk	1	4	0	0.3	0	0
Tequila 80 proof (40% ABV)	231	967	0	0	0	0
Tilapia Cooked, dry heat	128	536	26.1	0	2.6	0
Tofu Firm, raw, prepared with calcium sulfate	144	602	17.3	2.8	8.7	2.3
Tomato Red, ripe, raw	18	75	0.9	3.9	0.2	1.2
Tortilla Flour, refrigerated, ready-to-bake	306	1,280	8.2	49.4	8	3.5
Tortilla chips Plain, white corn, salted	472	1,975	7.1	67.8	20.7	5.4
Tuna Light, canned in water, drained	86	360	19.4	0	1	0
Turkey breast Meat only, roasted	147	615	30.1	0	2.1	0
Turnip Raw	28	117	0.9	6.4	0.1	1.8
Vodka 80 proof (40% ABV)	231	967	0	0	0	0
Walnuts English, raw	654	2,736	15.2	13.7	65.2	6.7
Watermelon Raw	30	126	0.6	7.5	0.1	0.4
Whiskey 80 proof (40% ABV)	231	967	0	0	0	0
White bread Commercially prepared, enriched	266	1,113	7.6	50.6	3.3	2.4
White rice Long-grain, cooked, unenriched	130	544	2.7	28.2	0.3	0.4
White wine Table wine	82	343	0.1	2.6	0	0
Whole milk 3.25% milkfat, with added vitamin D	61	255	3.1	4.8	3.2	0
Whole wheat bread Commercially prepared	252	1,054	12.4	42.7	3.5	6
Yogurt Plain, whole milk	61	255	3.5	4.7	3.2	0
Zucchini With skin, raw	17	71	1.2	3.1	0.3	1

Which food groups are most energy-dense?

Average energy per 100 g of the foods listed in each category. Water-rich groups such as vegetables, fruit and drinks sit at the bottom; nuts, oils and sweets, which contain little water and a lot of fat, sit at the top. Averages hide a wide spread, so open a category to see every food in it.

Average kJ per 100 g by food category

Drinks116 kJ · 28 kcal
Vegetables183 kJ · 44 kcal
Fruit362 kJ · 87 kcal
Beans, lentils & soy566 kJ · 135 kcal
Fish & seafood573 kJ · 137 kcal
Alcoholic drinks617 kJ · 148 kcal
Dairy, eggs & alternatives838 kJ · 200 kcal
Meat & poultry991 kJ · 237 kcal
Grains, bread & pasta1,069 kJ · 256 kcal
Oils, sauces & condiments1,153 kJ · 276 kcal
Sweets & snacks1,715 kJ · 410 kcal
Nuts & seeds2,515 kJ · 601 kcal

How to read these numbers

Two things trip people up more than anything else on this site.

Raw versus cooked. Cooking mostly removes water, which concentrates everything else. 100 g of raw chicken breast is about 120 kcal; 100 g of the same meat after roasting is about 165 kcal, because it is now a smaller, denser piece of food. Nothing was added. Weigh consistently, either always raw or always cooked, and never compare one against the other.

Per 100 g versus per portion. Nuts and oils look alarming per 100 g and sit at the top of any calorie ranking, but nobody eats 100 g of olive oil. Meanwhile foods that look harmless per 100 g can dominate a day's intake because the portions are large. Each food page defaults to a realistic household portion for exactly this reason.

To move any of these figures between units, use the kilojoule and calorie converter.