Food Calorie Table
Calories and macros of popular foods per 100g.
| Product | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Chicken breast | 165 | 31 | 3.6 | 0 |
| Rice (cooked) | 130 | 2.7 | 0.3 | 28 |
| Egg | 155 | 13 | 11 | 1.1 |
| Banana | 89 | 1.1 | 0.3 | 23 |
| Apple | 52 | 0.3 | 0.2 | 14 |
| Bread (white) | 265 | 9 | 3.2 | 49 |
| Milk (2%) | 50 | 3.4 | 2 | 5 |
| Cheese | 402 | 25 | 33 | 1.3 |
| Potato | 77 | 2 | 0.1 | 17 |
| Pasta (cooked) | 131 | 5 | 1.1 | 25 |
| Salmon | 208 | 20 | 13 | 0 |
| Beef | 250 | 26 | 15 | 0 |
| Oatmeal | 68 | 2.4 | 1.4 | 12 |
| Yogurt | 59 | 10 | 0.7 | 3.6 |
| Avocado | 160 | 2 | 15 | 9 |
| Olive oil | 884 | 0 | 100 | 0 |
| Honey | 304 | 0.3 | 0 | 82 |
| Tomato | 18 | 0.9 | 0.2 | 3.9 |
| Cucumber | 15 | 0.7 | 0.1 | 3.6 |
| Carrot | 41 | 0.9 | 0.2 | 10 |
How to Use the Food Calorie Table
- Type a food name into the search box to filter the table.
- Read the calories and grams of protein, fat, and carbs per 100 g.
- Multiply the values by your serving size to estimate your intake.
- Use the numbers for meal planning, calorie tracking, or macro counting.
Quick Reference
| From | To |
|---|---|
| Sedentary adult | ~2000 kcal / day |
| Moderately active adult | ~2400 kcal / day |
| Active adult | ~2800 kcal / day |
| 1 g protein | 4 kcal |
| 1 g carbohydrate | 4 kcal |
| 1 g fat | 9 kcal |
Use Cases
- •Estimating calories in a meal by summing up the values of each ingredient.
- •Planning a daily diet around protein, fat, and carbohydrate targets.
- •Comparing the nutritional density of similar foods before choosing one.
- •Tracking calorie intake when a food packaging label is unavailable.
Formula
Calories and macros of popular foods per 100g.
Frequently Asked Questions
How to use?
Type a food name into the search box — the table filters instantly and shows calories and macros per 100 g.
How accurate are the values?
Values are rounded reference numbers for common foods. Actual calories depend on variety, ripeness, and preparation.
Is it free?
Yes, all calculators are completely free.