Food DatabaseMay 1, 20268 min read
Calorie Table: How Many Calories Are in Your Favorite Foods?
A quick-reference calorie guide for fruits, vegetables, proteins, grains, dairy, fats, and fast food — all per 100g so you can scale to your portion size.
🥦 Vegetables (per 100g raw)
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g |
🍎 Fruits (per 100g)
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Apple | 52 kcal | 0.3g | 14g | 0.2g |
| Banana | 89 kcal | 1.1g | 23g | 0.3g |
| Strawberry | 32 kcal | 0.7g | 8g | 0.3g |
| Orange | 47 kcal | 0.9g | 12g | 0.1g |
| Avocado | 160 kcal | 2g | 9g | 15g |
🥩 Proteins (per 100g cooked)
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breast (grilled) | 165 kcal | 31g | 0g | 3.6g |
| Salmon (baked) | 206 kcal | 28g | 0g | 10g |
| Egg (whole) | 155 kcal | 13g | 1.1g | 11g |
| Lentils (cooked) | 116 kcal | 9g | 20g | 0.4g |
| Greek yogurt | 97 kcal | 9g | 6g | 5g |
🍚 Carbs & Grains (per 100g cooked)
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White rice | 130 kcal | 2.7g | 28g | 0.3g |
| Oats (cooked) | 71 kcal | 2.5g | 12g | 1.4g |
| Whole wheat bread | 247 kcal | 13g | 41g | 4g |
| Sweet potato (baked) | 90 kcal | 2g | 21g | 0.1g |
| Pasta (cooked) | 158 kcal | 5.8g | 31g | 0.9g |
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