Calories, protein, carbohydrates, and fat per 100 grams for over 100 common foods including fruits, vegetables, meat, dairy, grains, and snacks.
Food | Calories per 100g | Protein (g) | Carbohydrates (g) | Fat (g) |
|---|---|---|---|---|
| Apple | 52 | 0.3 | 14 | 0.2 |
| Banana | 89 | 1.1 | 23 | 0.3 |
| Orange | 47 | 0.9 | 12 | 0.1 |
| Strawberries | 32 | 0.7 | 7.7 | 0.3 |
| Grapes | 69 | 0.7 | 18 | 0.2 |
| Watermelon | 30 | 0.6 | 7.6 | 0.2 |
| Pineapple | 50 | 0.5 | 13 | 0.1 |
| Mango | 60 | 0.8 | 15 | 0.4 |
| Blueberries | 57 | 0.7 | 14 | 0.3 |
| Avocado | 160 | 2.0 | 9 | 15 |
| Pear | 57 | 0.4 | 15 | 0.1 |
| Peach | 39 | 0.9 | 10 | 0.3 |
| Kiwi | 61 | 1.1 | 15 | 0.5 |
| Cherries | 63 | 1.1 | 16 | 0.2 |
| Raspberries | 52 | 1.2 | 12 | 0.7 |
| Pomegranate | 83 | 1.7 | 19 | 1.2 |
| Cantaloupe | 34 | 0.8 | 8 | 0.2 |
| Lemon | 29 | 1.1 | 9 | 0.3 |
| Plum | 46 | 0.7 | 11 | 0.3 |
| Apricot | 48 | 1.4 | 11 | 0.4 |
| Broccoli | 34 | 2.8 | 7 | 0.4 |
| Carrot | 41 | 0.9 | 10 | 0.2 |
| Spinach | 23 | 2.9 | 3.6 | 0.4 |
| Potato | 77 | 2.0 | 17 | 0.1 |
| Sweet Potato | 86 | 1.6 | 20 | 0.1 |
| Tomato | 18 | 0.9 | 3.9 | 0.2 |
| Cucumber | 15 | 0.7 | 3.6 | 0.1 |
| Onion | 40 | 1.1 | 9 | 0.1 |
| Red Bell Pepper | 31 | 1.0 | 6 | 0.3 |
| Lettuce | 15 | 1.4 | 2.9 | 0.2 |
| Cauliflower | 25 | 1.9 | 5 | 0.3 |
| Cabbage | 25 | 1.3 | 6 | 0.1 |
| Zucchini | 17 | 1.2 | 3.1 | 0.3 |
| Eggplant | 25 | 1.0 | 6 | 0.2 |
| Green Beans | 31 | 1.8 | 7 | 0.2 |
| Peas | 81 | 5.4 | 14 | 0.4 |
| Sweet Corn | 86 | 3.2 | 19 | 1.2 |
| Mushrooms | 22 | 3.1 | 3.3 | 0.3 |
| Kale | 49 | 4.3 | 9 | 0.9 |
| Asparagus | 20 | 2.2 | 3.9 | 0.1 |
| Celery | 16 | 0.7 | 3.0 | 0.2 |
| Beetroot | 43 | 1.6 | 10 | 0.2 |
| Garlic | 149 | 6.4 | 33 | 0.5 |
| Brussels Sprouts | 43 | 3.4 | 9 | 0.3 |
| White Rice (Cooked) | 130 | 2.7 | 28 | 0.3 |
| Brown Rice (Cooked) | 112 | 2.6 | 24 | 0.9 |
| Pasta (Cooked) | 131 | 5.0 | 25 | 1.1 |
| White Bread | 265 | 9.0 | 49 | 3.2 |
| Whole Wheat Bread | 247 | 13 | 41 | 3.4 |
| Rolled Oats (Raw) | 389 | 17 | 66 | 7 |
| Quinoa (Cooked) | 120 | 4.4 | 21 | 1.9 |
| Couscous (Cooked) | 112 | 3.8 | 23 | 0.2 |
| Cornflakes | 357 | 7.0 | 84 | 0.4 |
| Bagel | 250 | 10 | 49 | 1.5 |
| Flour Tortilla | 304 | 8.0 | 50 | 7 |
| Barley (Cooked) | 123 | 2.3 | 28 | 0.4 |
| Buckwheat (Cooked) | 92 | 3.4 | 20 | 0.6 |
| Lentils (Cooked) | 116 | 9.0 | 20 | 0.4 |
| Chickpeas (Cooked) | 164 | 8.9 | 27 | 2.6 |
| Black Beans (Cooked) | 132 | 8.9 | 24 | 0.5 |
| Kidney Beans (Cooked) | 127 | 8.7 | 23 | 0.5 |
| Soybeans (Cooked) | 173 | 18 | 10 | 9 |
| Tofu | 76 | 8.0 | 1.9 | 4.8 |
| Edamame | 121 | 12 | 9 | 5 |
| Almonds | 579 | 21 | 22 | 50 |
| Walnuts | 654 | 15 | 14 | 65 |
| Cashews | 553 | 18 | 30 | 44 |
| Peanuts | 567 | 26 | 16 | 49 |
| Peanut Butter | 588 | 25 | 20 | 50 |
| Pistachios | 560 | 20 | 28 | 45 |
| Sunflower Seeds | 584 | 21 | 20 | 51 |
| Chia Seeds | 486 | 17 | 42 | 31 |
| Flaxseed | 534 | 18 | 29 | 42 |
| Pumpkin Seeds | 559 | 30 | 11 | 49 |
| Whole Milk | 61 | 3.2 | 4.8 | 3.3 |
| Skim Milk | 34 | 3.4 | 5 | 0.1 |
| Cheddar Cheese | 403 | 25 | 1.3 | 33 |
| Mozzarella | 280 | 22 | 2.2 | 17 |
| Greek Yogurt (Plain) | 59 | 10 | 3.6 | 0.4 |
| Yogurt (Plain) | 61 | 3.5 | 4.7 | 3.3 |
| Butter | 717 | 0.9 | 0.1 | 81 |
| Egg | 155 | 13 | 1.1 | 11 |
| Cottage Cheese | 98 | 11 | 3.4 | 4.3 |
| Cream Cheese | 342 | 6.0 | 4 | 34 |
| Parmesan | 431 | 38 | 4.1 | 29 |
| Chicken Breast (Cooked) | 165 | 31 | 0 | 3.6 |
| Chicken Thigh (Cooked) | 209 | 26 | 0 | 11 |
| Ground Beef (Cooked) | 250 | 26 | 0 | 15 |
| Sirloin Steak (Cooked) | 271 | 27 | 0 | 18 |
| Pork Chop (Cooked) | 231 | 26 | 0 | 14 |
| Bacon (Cooked) | 541 | 37 | 1.4 | 42 |
| Ham | 145 | 21 | 1.5 | 6 |
| Turkey Breast (Cooked) | 135 | 30 | 0 | 1 |
| Lamb (Cooked) | 294 | 25 | 0 | 21 |
| Pork Sausage (Cooked) | 301 | 12 | 2 | 27 |
| Salmon (Cooked) | 208 | 20 | 0 | 13 |
| Tuna (Canned in Water) | 116 | 26 | 0 | 1 |
| Cod (Cooked) | 105 | 23 | 0 | 0.9 |
| Shrimp (Cooked) | 99 | 24 | 0.2 | 0.3 |
| Sardines (Canned) | 208 | 25 | 0 | 11 |
| Mackerel (Cooked) | 305 | 19 | 0 | 25 |
| Tilapia (Cooked) | 128 | 26 | 0 | 2.7 |
| Crab (Cooked) | 97 | 19 | 0 | 1.5 |
| Olive Oil | 884 | 0 | 0 | 100 |
| White Sugar | 387 | 0 | 100 | 0 |
| Honey | 304 | 0.3 | 82 | 0 |
| Dark Chocolate (70-85%) | 598 | 7.8 | 46 | 43 |
| Milk Chocolate | 535 | 7.7 | 59 | 30 |
| Potato Chips | 536 | 7.0 | 53 | 35 |
| French Fries | 312 | 3.4 | 41 | 15 |
| Cheese Pizza | 266 | 11 | 33 | 10 |
| Hamburger | 295 | 17 | 24 | 14 |
| Vanilla Ice Cream | 207 | 3.5 | 24 | 11 |
| Mayonnaise | 680 | 1.0 | 0.6 | 75 |
| Ketchup | 112 | 1.7 | 27 | 0.4 |
| Fruit Jam | 278 | 0.4 | 69 | 0.1 |
| Popcorn (Air-Popped) | 387 | 13 | 78 | 4.5 |
| Croissant | 406 | 8.0 | 46 | 21 |
| Glazed Donut | 452 | 5.0 | 51 | 25 |
| Chocolate Chip Cookies | 502 | 5.6 | 64 | 25 |
| Granola | 471 | 10 | 64 | 20 |
| Hummus | 166 | 8.0 | 14 | 10 |
| Coconut (Raw) | 354 | 3.3 | 15 | 33 |