Calorie chart: calories in everyday food
This calorie chart lists calories, protein, carbs and fat per 100 g for 123 common foods, from USDA FoodData Central. Pick a food, enter the amount and the calculator works out your portion; the full chart is below.
Food calorie calculator
Calories per 100 g
Meat & fish
Cold cuts & sausages
Eggs & dairy
Grains & bread
Vegetables
Fruit
Beans & plant protein
Nuts, seeds & oils
Sauces & sweet
Drinks
No food matches.
How to use the calorie chart
- Weigh food in grams, at least for the first week or two. By eye, most people underestimate oil, cheese and nuts.
- Check whether a number is raw or cooked weight: for meat, rice and pasta it can mean a 30-60% difference.
- Count cooking fat separately: a tablespoon of oil is about 120 kcal.
- If the pack has a nutrition label, that is more accurate for that product. The chart helps where there is no label: produce, bakery, meat.
Frequently asked questions
How many calories are in common foods?
The chart lists 123 foods per 100 g. A few common ones: a medium egg has 72 kcal, a medium banana 107 kcal, a kaiser roll 176 kcal, 100 g of raw chicken breast 120 kcal and 100 g of cooked rice 130 kcal.
How do I work out the calories in a portion?
Multiply the calories per 100 g by the weight in grams and divide by 100. For example, 150 g of chicken breast is 120 × 150 / 100 = 180 kcal. The calculator above does this for you and adds up several foods.
Should I weigh food raw or cooked?
Whichever the number refers to. The chart marks meats and grains: raw chicken breast is 120 kcal per 100 g and cooked 165 kcal, because water cooks out. Rice and pasta work the other way: they absorb water, so 100 g cooked has fewer calories than 100 g dry.
Where do the numbers come from?
From USDA FoodData Central, the public nutrient database of the US Department of Agriculture. For Hungarian products with no USDA entry of their own (zsemle, trappista cheese), we use the closest generic item and say so on the food’s page.
How many calories should I eat a day?
It depends on your size, age, activity and goal. The calorie calculator works out your daily needs and macros.
Sources
Stop looking it up.
The Fit Chef counts it for you. Plan a meal and the macros are already there.