Calories in common foods
Energy in both kilojoules and calories, plus the full macronutrient and micronutrient breakdown, for 20 everyday foods. All figures are per 100 g from the USDA FoodData Central database; each food page lets you switch to any portion size.
| Food | kcal | kJ | Protein g | Carbs g | Fat g | Fibre g |
|---|---|---|---|---|---|---|
| Almonds Raw, whole kernels | 579 | 2,423 | 21.1 | 21.6 | 49.9 | 12.5 |
| Apple Raw, with skin | 52 | 218 | 0.3 | 13.8 | 0.2 | 2.4 |
| Avocado Raw, all commercial varieties | 160 | 669 | 2 | 8.5 | 14.7 | 6.7 |
| Banana Raw, flesh only | 89 | 372 | 1.1 | 22.8 | 0.3 | 2.6 |
| Broccoli Raw, florets and stalk | 34 | 142 | 2.8 | 6.6 | 0.4 | 2.6 |
| Cheddar cheese Mature / sharp | 403 | 1,686 | 22.9 | 3.1 | 33.1 | 0 |
| Chicken breast Meat only, roasted | 165 | 690 | 31 | 0 | 3.6 | 0 |
| Egg Whole, raw, fresh | 143 | 598 | 12.6 | 0.7 | 9.5 | 0 |
| Greek yogurt Plain, nonfat | 59 | 247 | 10.2 | 3.6 | 0.4 | 0 |
| Ground beef 85% lean / 15% fat, raw | 215 | 900 | 18.6 | 0 | 15 | 0 |
| Oats Raw, rolled or steel-cut | 389 | 1,628 | 16.9 | 66.3 | 6.9 | 10.6 |
| Olive oil Extra virgin | 884 | 3,699 | 0 | 0 | 100 | 0 |
| Pasta Spaghetti, enriched, cooked without salt | 158 | 661 | 5.8 | 30.9 | 0.9 | 1.8 |
| Peanut butter Smooth style, with salt | 588 | 2,460 | 25.1 | 19.6 | 50.4 | 6 |
| Potato Raw, flesh and skin | 77 | 322 | 2 | 17.5 | 0.1 | 2.1 |
| Salmon Atlantic, farmed, cooked with dry heat | 206 | 862 | 22.1 | 0 | 12.3 | 0 |
| Sweet potato Raw, flesh and skin | 86 | 360 | 1.6 | 20.1 | 0.1 | 3 |
| 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 |
| Whole milk 3.25% milkfat, with added vitamin D | 61 | 255 | 3.1 | 4.8 | 3.2 | 0 |
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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.