Calories in food
A calorie and macro chart for 100+ everyday foods.
Calories, protein, carbs and fat for everyday foods, by typical serving and per 100 g. All values come from USDA FoodData Central. The number next to each food is calories per typical serving.
Fruit
Vegetables
- Asparagus 27 kcal
- Baked potato 161 kcal
- Broccoli 31 kcal
- Carrots 25 kcal
- Cauliflower 27 kcal
- Celery 6 kcal
- Corn on the cob 99 kcal
- Cucumber 45 kcal
- Green beans 31 kcal
- Green peas 62 kcal
- Mushrooms 15 kcal
- Onion 44 kcal
- Red bell pepper 31 kcal
- Romaine lettuce 8 kcal
- Spinach 7 kcal
- Sweet potato 103 kcal
- Tomato 22 kcal
- Zucchini 33 kcal
Eggs & dairy
- 2% milk 122 kcal
- Butter 102 kcal
- Cheddar cheese 114 kcal
- Cottage cheese (2%) 183 kcal
- Cream cheese 51 kcal
- Egg 72 kcal
- Egg white 17 kcal
- Feta cheese 75 kcal
- Fried egg 90 kcal
- Greek yogurt (plain, nonfat) 100 kcal
- Hard-boiled egg 78 kcal
- Mozzarella 85 kcal
- Parmesan (grated) 21 kcal
- Plain yogurt (whole milk) 104 kcal
- Scrambled eggs 91 kcal
- Skim milk 83 kcal
- Whole milk 149 kcal
Meat & fish
Beans, lentils & tofu
Nuts & seeds
Bread, rice & grains
Oils, spreads & sweets
Snacks & fast food
Lowest in calories
Per 100 g.
| Food | Calories per 100 g |
|---|---|
| Celery | 14 kcal |
| Cucumber | 15 kcal |
| Zucchini | 17 kcal |
| Romaine lettuce | 17 kcal |
| Tomato | 18 kcal |
| Coconut water | 19 kcal |
| Asparagus | 20 kcal |
| Mushrooms | 22 kcal |
Most protein per calorie
Grams of protein per 100 kcal.
| Food | Protein per 100 kcal |
|---|---|
| Shrimp | 24.2 g |
| Tuna (canned in water) | 22.6 g |
| Cod | 21.7 g |
| Turkey breast | 21.7 g |
| Egg white | 21 g |
| Tilapia | 20.4 g |
| Chicken breast | 18.8 g |
| Greek yogurt (plain, nonfat) | 17.3 g |