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Proteins & Meat
Chicken Breast
165 kcal/100g
Chicken Thigh
209 kcal/100g
Ground Beef (80/20)
254 kcal/100g
Ground Beef (93/7)
176 kcal/100g
Salmon (Atlantic)
208 kcal/100g
Tuna (Canned in Water)
116 kcal/100g
Tofu (Firm)
76 kcal/100g
Shrimp
99 kcal/100g
Turkey Breast
157 kcal/100g
Cod
105 kcal/100g
Pork Chop
231 kcal/100g
Canned Tuna (in water)
109 kcal/100g
Sardines (in oil)
208 kcal/100g
Shrimp
99 kcal/100g
Beef Sirloin Steak
207 kcal/100g
Pork Tenderloin
143 kcal/100g
Turkey Breast
157 kcal/100g
Lamb Leg
218 kcal/100g
Cod Fillet
82 kcal/100g
Tilapia
96 kcal/100g
Tempeh
193 kcal/100g
Duck Breast
201 kcal/100g
Bacon (Streaky)
541 kcal/100g
Ham (Sliced)
145 kcal/100g
Scallops
111 kcal/100g
Chicken Noodle Soup
62 kcal/100g
Dairy & Eggs
Whole Egg
155 kcal/100g
Egg White
52 kcal/100g
Whole Milk
61 kcal/100g
2% Milk
50 kcal/100g
Greek Yogurt (Plain, 0%)
59 kcal/100g
Cheddar Cheese
402 kcal/100g
Mozzarella (Part-Skim)
254 kcal/100g
Butter
717 kcal/100g
Cream Cheese
342 kcal/100g
Cottage Cheese (Low-fat)
72 kcal/100g
Heavy Cream
345 kcal/100g
Cottage Cheese (Low Fat)
72 kcal/100g
Sour Cream (Regular)
198 kcal/100g
Heavy Cream
340 kcal/100g
Cream Cheese
342 kcal/100g
Gouda Cheese
356 kcal/100g
Parmesan Cheese
431 kcal/100g
Ricotta Cheese
174 kcal/100g
Kefir (Plain)
61 kcal/100g
Feta Cheese
264 kcal/100g
Brie Cheese
334 kcal/100g
Grains & Bread
White Rice (Cooked)
130 kcal/100g
Brown Rice (Cooked)
111 kcal/100g
Pasta (Cooked)
131 kcal/100g
White Bread
265 kcal/100g
Whole Wheat Bread
247 kcal/100g
Oats (Dry)
389 kcal/100g
Quinoa (Cooked)
120 kcal/100g
Corn Tortilla
218 kcal/100g
Pasta (Cooked)
131 kcal/100g
Barley (Cooked)
123 kcal/100g
Corn Tortilla
218 kcal/100g
Couscous (Cooked)
112 kcal/100g
Rye Bread
259 kcal/100g
Granola
471 kcal/100g
Rice Cakes (Plain)
387 kcal/100g
Pita Bread
275 kcal/100g
Sourdough Bread
274 kcal/100g
Millet (Cooked)
119 kcal/100g
Bagel (Plain)
245 kcal/100g
Margherita Pizza (Slice)
250 kcal/100g
Beef Burger (with bun)
272 kcal/100g
Spaghetti Bolognese
165 kcal/100g
Fried Rice
163 kcal/100g
Pad Thai
155 kcal/100g
Chicken Burrito
200 kcal/100g
Vegetables
Broccoli
34 kcal/100g
Spinach (Raw)
23 kcal/100g
Sweet Potato
86 kcal/100g
Potato (Baked)
93 kcal/100g
Avocado
160 kcal/100g
Carrot
41 kcal/100g
Tomato
18 kcal/100g
Cucumber
15 kcal/100g
Bell Pepper
31 kcal/100g
Onion
40 kcal/100g
Kale (Raw)
49 kcal/100g
Cauliflower
25 kcal/100g
Mushroom (Button)
22 kcal/100g
Spinach
23 kcal/100g
Kale
49 kcal/100g
Romaine Lettuce
17 kcal/100g
Cucumber
15 kcal/100g
Zucchini
17 kcal/100g
Mushrooms (White)
22 kcal/100g
Onion
40 kcal/100g
Garlic
149 kcal/100g
Celery
16 kcal/100g
Asparagus
20 kcal/100g
Beetroot
43 kcal/100g
Green Peas
81 kcal/100g
Edamame
121 kcal/100g
Corn (Sweet)
86 kcal/100g
Red Bell Pepper
31 kcal/100g
Brussels Sprouts
43 kcal/100g
Bok Choy
13 kcal/100g
Fennel
31 kcal/100g
Artichoke
47 kcal/100g
Leek
61 kcal/100g
Chicken Caesar Salad
145 kcal/100g
Greek Salad
100 kcal/100g
Fruits
Apple
52 kcal/100g
Banana
89 kcal/100g
Strawberries
32 kcal/100g
Blueberries
57 kcal/100g
Orange
47 kcal/100g
Mango
60 kcal/100g
Watermelon
30 kcal/100g
Grapes
69 kcal/100g
Mango
60 kcal/100g
Pineapple
50 kcal/100g
Strawberry
32 kcal/100g
Blueberry
57 kcal/100g
Grapes
67 kcal/100g
Watermelon
30 kcal/100g
Peach
39 kcal/100g
Kiwi
61 kcal/100g
Plum
46 kcal/100g
Grapefruit
33 kcal/100g
Raspberry
52 kcal/100g
Blackberry
43 kcal/100g
Fig
74 kcal/100g
Medjool Date
277 kcal/100g
Papaya
43 kcal/100g
Pomegranate Seeds
83 kcal/100g
Cantaloupe
34 kcal/100g
Lemon Juice
22 kcal/100g
Passion Fruit
97 kcal/100g
Lychee
66 kcal/100g
Nuts & Seeds
Almonds
579 kcal/100g
Walnuts
654 kcal/100g
Peanut Butter
588 kcal/100g
Cashews
553 kcal/100g
Chia Seeds
486 kcal/100g
Pumpkin Seeds
559 kcal/100g
Macadamia Nuts
718 kcal/100g
Pine Nuts
673 kcal/100g
Sunflower Seeds
584 kcal/100g
Hemp Seeds
553 kcal/100g
Flaxseeds
534 kcal/100g
Pumpkin Seeds
559 kcal/100g
Sesame Seeds
573 kcal/100g
Brazil Nuts
659 kcal/100g
Tahini
595 kcal/100g
Legumes & Beans
Black Beans (Cooked)
132 kcal/100g
Chickpeas (Cooked)
164 kcal/100g
Lentils (Cooked)
116 kcal/100g
Edamame (Shelled)
121 kcal/100g
Black Beans (Cooked)
132 kcal/100g
Kidney Beans (Cooked)
127 kcal/100g
Navy Beans (Cooked)
140 kcal/100g
Pinto Beans (Cooked)
143 kcal/100g
Split Peas (Cooked)
118 kcal/100g
Mung Beans (Cooked)
105 kcal/100g
Oils & Fats
Snacks & Sweets
Dark Chocolate (70-85%)
598 kcal/100g
Honey
304 kcal/100g
Dark Chocolate (70-85%)
598 kcal/100g
Popcorn (Air-Popped)
375 kcal/100g
Tortilla Chips
487 kcal/100g
Hummus
177 kcal/100g
Protein Bar (Average)
380 kcal/100g
Granola Bar
471 kcal/100g
Pretzels
380 kcal/100g
Milk Chocolate
535 kcal/100g
Gummy Bears
330 kcal/100g
Peanut Butter Powder
371 kcal/100g
Beverages
Calorie Counting: Common Questions
How many calories should I eat per day?
Most adults need between 1,600–2,400 calories per day. Women typically need 1,600–2,400 kcal and men 2,000–3,000 kcal, depending on age, height, weight, and activity level. Use these as general benchmarks, not strict rules.
Which food has the most protein per 100g?
Among common whole foods, cooked chicken breast (31g/100g), tuna (26g/100g), shrimp (24g/100g), and turkey breast (30g/100g) top the list. Powders aside, chicken breast and tuna are the most practical high-protein options.
What is a macro breakdown?
Macros (macronutrients) are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). A macro breakdown shows the percentage of your calories coming from each source.
What does 'per 100g' mean on nutrition labels?
Nutritional values 'per 100g' are standardized so you can compare any two foods equally. To calculate for your actual portion, multiply by your grams and divide by 100. Our tool does this automatically.
Are calories in cooked food different from raw?
Yes — cooking changes food weight (usually reducing it via water loss), so 100g of cooked chicken has more calories than 100g of raw chicken. Our data notes whether values are for raw or cooked where it matters most.
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