Calorie table

Calories and macronutrients per 100 g. Tap a food to see calories per portion and the full nutrition facts.

Fruit

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Apple	52	0.3	13.8	0.2
Apricot	48	1.4	11.1	0.4
Avocado	160	2	8.5	14.7
Banana	89	1.1	22.8	0.3
Blueberries	57	0.7	14.5	0.3
Cherries	63	1.1	16	0.2
Dates	277	1.8	75	0.2
Dried apricots	241	3.4	62.6	0.5
Fig	74	0.8	19.2	0.3
Grapefruit	32	0.6	8.1	0.1
Grapes	69	0.7	18.1	0.2
Kiwi	61	1.1	14.7	0.5
Lemon	29	1.1	9.3	0.3
Mango	60	0.8	15	0.4
Melon	34	0.8	8.2	0.2
Orange	47	0.9	11.8	0.1
Peach	39	0.9	9.5	0.3
Pear	57	0.4	15.2	0.1
Pineapple	50	0.5	13.1	0.1
Plum	46	0.7	11.4	0.3
Pomegranate	83	1.7	18.7	1.2
Prunes	240	2.2	63.9	0.4
Raisins	301	3.3	80	0.2
Raspberries	52	1.2	11.9	0.7
Strawberries	32	0.7	7.7	0.3
Watermelon	30	0.6	7.6	0.2

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Asparagus	20	2.2	3.9	0.1
Beetroot	43	1.6	9.6	0.2
Boiled potatoes	87	1.9	20.1	0.1
Broccoli	34	2.8	6.6	0.4
Cabbage	25	1.3	5.8	0.1
Carrot	41	0.9	9.6	0.2
Cauliflower	25	1.9	5	0.3
Celery	14	0.7	3	0.2
Cucumber	15	0.7	3.6	0.1
Eggplant	25	1	5.9	0.2
Garlic	149	6.4	33.1	0.5
Green beans	31	1.8	7	0.2
Green bell pepper	20	0.9	4.6	0.2
Green peas	81	5.4	14.5	0.4
Kale	35	2.9	4.4	1.5
Leek	61	1.5	14.2	0.3
Lettuce	15	1.2	2.9	0.2
Mushrooms	22	3.1	3.3	0.3
Onion	40	1.1	9.3	0.1
Potato (raw)	77	2	17.5	0.1
Pumpkin	26	1	6.5	0.1
Radish	16	0.7	3.4	0.1
Red bell pepper	31	1	6	0.3
Sauerkraut	19	0.9	4.3	0.1
Spinach	23	2.9	3.6	0.4
Sweet corn	86	3.3	18.7	1.4
Sweet potato	86	1.6	20.1	0.1
Tomato	18	0.9	3.9	0.2
Zucchini	17	1.2	3.1	0.3

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Bacon	417	12.6	1.4	39.3
Beef steak (sirloin)	142	22.4	0	5.2
Chicken breast (raw)	120	22.5	0	2.6
Chicken thigh	144	19.3	0	7.4
Chicken wings	222	18.3	0	16
Frankfurter sausage	290	10.3	4.2	25.8
Grilled chicken breast	165	31	0	3.6
Ground beef (15% fat)	215	18.6	0	15.4
Ham	164	16.6	3.6	8.8
Lamb	162	20.3	0	8.4
Lean ground beef (7% fat)	152	21.4	0	7.4
Pork chop	143	21.7	0	5.6
Pork tenderloin	120	21.8	0	3
Ribeye steak	218	20	0	15
Salami	336	21.9	2.4	25.9
Turkey breast	114	23.7	0	1.5
Veal cutlet	112	21.3	0	2.4

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Canned sardines	208	24.6	0	11.5
Canned tuna in oil	198	26.5	0	9.8
Canned tuna in water	116	25.5	0	0.8
Cod	82	17.8	0	0.7
Mackerel	205	18.6	0	13.9
Mussels	86	11.9	3.7	2.2
Octopus	82	14.9	2.2	1
Salmon	208	20.4	0	13.4
Sea bass	97	18.4	0	2
Sea bream	105	19.2	0	2.6
Shrimp	85	20.1	0	0.5
Squid	92	15.6	3.1	1.4
Trout	119	20.5	0	3.5

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Boiled egg	155	12.6	1.1	10.6
Butter	717	0.9	0.1	81.1
Cheddar	410	24.3	2.1	33.8
Cottage cheese	72	12.4	2.7	1
Cream cheese	350	6.2	5.5	34.4
Egg	143	12.6	0.7	9.5
Egg white	52	10.9	0.7	0.2
Feta cheese	264	14.2	4.1	21.3
Fried egg	196	13.6	0.8	14.8
Gouda cheese	356	24.9	2.2	27.4
Greek yogurt (0% fat)	59	10.3	3.6	0.4
Greek yogurt (10% fat)	115	5.8	4	10
Kefir	43	3.8	4.8	1
Mozzarella	280	22.2	2.2	20
Parmesan	431	38.5	4.1	28.6
Plain yogurt	77	3.8	5.6	4.5
Ricotta	157	7.8	6.9	11
Scrambled eggs	149	10	1.6	11
Semi-skimmed milk (1.5%)	46	3.3	4.9	1.5
Sour cream	198	2.4	4.6	19.4
Whipping cream	340	2.8	2.8	36.1
Whole milk (3.2%)	61	3.2	4.8	3.2

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Baguette	253	8.3	53.7	1.3
Brown rice (dry)	370	7.9	77.2	2.9
Cooked buckwheat	92	3.4	19.9	0.6
Cooked bulgur	83	3.1	18.6	0.2
Cooked pasta	158	5.8	30.9	0.9
Cooked white rice	130	2.7	28.2	0.3
Corn flakes	365	6.4	79.5	1.6
Couscous	376	12.8	77.4	0.6
Croissant	406	8.2	45.8	21
Flour tortilla	306	8.2	49.4	8
Muesli	351	9.8	74.6	2.9
Pancakes	227	6.4	28.3	9.7
Pasta (dry)	371	13	74.7	1.5
Polenta (cornmeal)	362	8.1	76.9	3.6
Quinoa	368	14.1	64.2	6.1
Rolled oats	389	16.9	66.3	6.9
Rye bread	259	8.5	48.3	3.3
Semolina	360	12.7	72.8	1.1
Wheat flour	364	10.3	76.3	1
White bread	238	10.7	43.9	2.2
White rice (dry)	365	7.1	80	0.7
Wholemeal bread	254	12.3	43.1	3.6
Wholemeal flour	340	13.2	72	2.5

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Almonds	579	21.2	21.6	49.9
Cashews	534	17.4	36.3	38.9
Chia seeds	486	16.5	42.1	30.7
Chickpeas (cooked)	164	8.9	27.4	2.6
Flaxseed	534	18.3	28.9	42.2
Hazelnuts	628	15	16.7	60.8
Hummus	229	7.4	14.9	17.1
Kidney beans (cooked)	127	8.7	22.8	0.5
Lentils (dry)	353	25.8	60.1	1.1
Peanut butter	588	25.1	20	50.4
Peanuts	567	25.8	16.1	49.2
Pistachios	561	20.5	27.7	45
Pumpkin seeds	559	30.2	10.7	49.1
Red lentils (dry)	358	24.6	63.1	1.1
Sesame seeds	573	17.7	23.5	49.7
Sunflower seeds	584	20.8	20	51.5
Tofu	144	17.3	2.8	8.7
Walnuts	654	15.2	13.7	65.2

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Ajvar	68	0.9	7.2	4.4
Apple cider vinegar	22	0	0.9	0
Chocolate hazelnut spread	539	5.4	62.4	29.7
Cocoa powder	228	19.6	57.9	13.7
Coconut oil	862	0	0	100
Honey	304	0.3	82.4	0
Jam	278	0.4	68.9	0.1
Ketchup	101	1	27.4	0.1
Mayonnaise	680	1	0.6	74.9
Mustard	66	4.4	5.3	3.3
Olive oil	884	0	0	100
Soy sauce	53	8.1	4.9	0.6
Sugar	387	0	100	0
Sunflower oil	884	0	0	100
Tomato passata	24	1.3	4.8	0.2
Tomato paste	82	4.3	18.9	0.5

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Apple juice	46	0.1	11.3	0.1
Beer	43	0.5	3.6	0
Coffee (black)	1	0.1	0	0
Cola	42	0	10.4	0.3
Orange juice	45	0.7	10.4	0.2
Red wine	70	0.2	0.7	0
White wine	64	0.1	0.3	0

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Cheesecake	321	5.5	25.5	22.5
Chocolate chip cookies	444	3.6	65.8	19.8
Dark chocolate (70–85%)	598	7.8	45.9	42.6
Glazed donut	426	5.2	50.8	22.9
Milk chocolate	535	7.7	59.4	29.7
Popcorn (air-popped)	387	12.9	77.8	4.5
Potato chips	532	6.4	53.8	34
Rice cakes	387	8.2	81.5	2.8
Vanilla ice cream	207	3.5	23.6	11

Food	kcal	Protein (g)	Carbohydrates (g)	Fat (g)
Cheese pizza	263	11.9	28.8	11.1
Doner kebab	177	11.2	21.7	5.3
Falafel	333	13.3	31.8	17.8
French fries	198	1.9	18.5	13.1
Lasagne	185	10.8	11.4	10.7
Omelette	192	11.6	0.9	15.8
Pork goulash	150	18.2	0.8	8.3
Spaghetti with meat sauce	90	5.1	15.2	1
Sushi	94	2.9	18.4	0.7

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