Food calorie chart

The chart covers 237 common foods in 13 categories: fruit, vegetables, beans and legumes, grains and bread, dairy, eggs, meat and deli, fish and seafood, nuts and seeds, fats and oils, sweets, drinks, and prepared foods. For each food you see, per 100 g of the edible portion:

• kcal – calories (the "Calories" on US food labels are kilocalories)
• kJ – kilojoules, the metric energy unit (shown on wider screens)
• P – protein in grams
• F – fat in grams
• C – carbohydrates in grams
• Fiber in grams (shown on wider screens)

The values come from USDA FoodData Central, SR Legacy (2018), the U.S. Department of Agriculture's standard reference database. Search ignores capitalization and accents, so cheddar finds Cheddar, and partial words work too: bean finds kidney beans, white beans and green beans.

All values are per 100 g, which makes foods easy to compare. To convert to other amounts:

• 1 ounce = 28.35 g, so multiply the per-100 g value by 0.28 for one ounce.
• 4 oz (a typical meat portion) is about 113 g.
• 1 cup of cooked rice is roughly 160 g; a medium apple is roughly 180 g.

The easiest way is the meal calculator: tap a food, type the grams you eat, and the totals are calculated for you. A kitchen scale gives the most accurate results; cup measures for foods like rice, pasta and cereal vary a lot.

Example: 150 g of roasted skinless chicken breast (165 kcal per 100 g) is 165 × 1.5 = 248 kcal with about 47 g of protein.

Tap any row to add that food to Your meal, starting with 100 g. Change the amount for each item, remove items with ×, or clear the whole meal. The total shows calories, kilojoules, protein, fat, carbohydrates and fiber.

A quick way to sanity-check results: protein and carbohydrates have about 4 kcal per gram, and fat about 9 kcal per gram. Alcohol has about 7 kcal per gram, which is why drinks like beer, wine and liquor have more calories than their macros explain.

• Sort by Most protein first within Meat and deli or Beans and legumes to find lean protein sources.
• Sort by Most calories first within Nuts and seeds or Fats and oils to see the most energy-dense foods.
• Combine a category with a search word, such as Dairy + yogurt, to compare similar products side by side.
• Click Show more to load further rows when a search matches many foods.

• Real foods vary. Fruit ripeness, meat cuts, recipes and brands all change the numbers. For packaged food, the Nutrition Facts label on the product is more accurate.
• Raw vs. cooked. Pasta, rice and meat change weight when cooked, so per-100 g values differ a lot between raw and cooked. Make sure you choose the form you're weighing.
• Prepared foods such as pizza, soup or pancakes are typical examples, not your specific recipe.
• Fiber is missing (–) for a few items where the database has no value.

The chart is for information and isn't a substitute for advice from a registered dietitian or doctor, especially if you're managing a medical condition. Searching and calculating happen in your browser; nothing you add is sent or stored.