FOOD CALORIES

Calories in
everyday foods.

Portion-by-portion calories and macros for 31 common foods, from USDA FoodData Central. Each food page links to its USDA source entry.

Fruits

Fruits: calories and macros per common portion
Food	Common portion	Calories	Protein	Carbs	Fat	Per 100 g
Banana	1 medium (7" to 7-7/8" long) (118 g)	105	1.3 g	27 g	0.4 g	89 cal
Apple	1 medium (3" dia) (182 g)	95	0.5 g	25.1 g	0.3 g	52 cal
Avocado	1 avocado (variety not specified) (201 g)	322	4 g	17.1 g	29.5 g	160 cal
Strawberries	1 cup, whole (144 g)	46	1 g	11.1 g	0.4 g	32 cal
Blueberries	1 cup (148 g)	84	1.1 g	21.4 g	0.5 g	57 cal
Orange	1 fruit (2-5/8" dia) (131 g)	62	1.2 g	15.4 g	0.2 g	47 cal

Vegetables

Vegetables: calories and macros per common portion
Food	Common portion	Calories	Protein	Carbs	Fat	Per 100 g
Broccoli	1 cup chopped (91 g)	31	2.6 g	6 g	0.3 g	34 cal
Spinach	1 cup (30 g)	7	0.9 g	1.1 g	0.1 g	23 cal
Carrots	1 medium (61 g)	25	0.6 g	5.8 g	0.1 g	41 cal
Baked potato	1 medium potato (173 g)	161	4.3 g	36.6 g	0.2 g	93 cal
Sweet potato	1 medium (2" dia, 5" long before baking) (114 g)	103	2.3 g	23.6 g	0.2 g	90 cal

Grains & starches

Grains & starches: calories and macros per common portion
Food	Common portion	Calories	Protein	Carbs	Fat	Per 100 g
White rice	1 cup, cooked (158 g)	205	4.3 g	44.5 g	0.4 g	130 cal
Brown rice	1 cup, cooked (202 g)	248	5.5 g	51.7 g	2 g	123 cal
Oats	½ cup, dry (40.5 g)	153	5.3 g	27.4 g	2.6 g	379 cal
Pasta	1 cup spaghetti, not packed (124 g)	196	7.2 g	38.3 g	1.2 g	158 cal
Whole-wheat bread	1 slice (32 g)	81	4 g	13.7 g	1.1 g	252 cal

Protein foods

Protein foods: calories and macros per common portion
Food	Common portion	Calories	Protein	Carbs	Fat	Per 100 g
Egg	1 large (50 g)	72	6.3 g	0.4 g	4.8 g	143 cal
Chicken breast	100 g	165	31 g	0 g	3.6 g	165 cal
Salmon	3 oz (85 g)	175	18.8 g	0 g	10.5 g	206 cal
Ground beef	3 oz (85 g)	218	23.6 g	0 g	13 g	256 cal
Canned tuna	3 oz (85 g)	73	16.5 g	0 g	0.8 g	86 cal
Tofu	½ cup (126 g)	181	21.8 g	3.5 g	11 g	144 cal

Dairy

Dairy: calories and macros per common portion
Food	Common portion	Calories	Protein	Carbs	Fat	Per 100 g
Whole milk	1 cup (244 g)	149	7.7 g	11.7 g	7.9 g	61 cal
Greek yogurt	1 container (7 oz) (200 g)	146	19.9 g	7.9 g	3.8 g	73 cal
Cheddar cheese	1 oz (28.4 g)	114	6.5 g	1 g	9.4 g	403 cal

Beans & lentils

Beans & lentils: calories and macros per common portion
Food	Common portion	Calories	Protein	Carbs	Fat	Per 100 g
Black beans	1 cup, cooked (172 g)	227	15.2 g	40.8 g	0.9 g	132 cal
Lentils	1 cup, cooked (198 g)	230	17.9 g	39.9 g	0.8 g	116 cal
Chickpeas	1 cup, cooked (164 g)	269	14.5 g	45 g	4.2 g	164 cal

Nuts & oils

Nuts & oils: calories and macros per common portion
Food	Common portion	Calories	Protein	Carbs	Fat	Per 100 g
Almonds	1 oz (about 23 almonds) (28.4 g)	164	6 g	6.1 g	14.2 g	579 cal
Peanut butter	2 tbsp (32 g)	191	7.1 g	7.1 g	16.4 g	598 cal
Olive oil	1 tablespoon (13.5 g)	119	0 g	0 g	13.5 g	884 cal

How we calculate these numbers

Every value comes from the USDA FoodData Central SR Legacy dataset (April 2019), which reports nutrients per 100 g of the edible part of a food. We multiply those values by USDA’s own portion weights, then round calories to the nearest whole number and grams to one decimal place.

Raw or cooked matters. Each page names the exact USDA entry. Cooking changes weight, so match the entry to the state you weighed.
Real food varies. Variety, ripeness, brand, and recipe all move the numbers. For packaged foods, the nutrition label is the better match.
Extras count. Oil, butter, sauces, and toppings are separate entries.

Learn more about portions in our portion-size guide and about labels in how to read nutrition labels.

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Calories ineveryday foods.