Calorie and macro chart for common foods

Calories, protein, carbs and fat per 100 g for 46 common foods. Open any of them to see servings like one tortilla, one egg or one cup.

Always compare foods in the same state: cooked rice or pasta weighs more than dry, so it has fewer calories per 100 g. These are generic references; a brand or recipe can vary.

Grains, bread and tortillas

Grains, bread and tortillas: values per 100 g
Food	Calories	Protein	Carbs	Fat
Corn tortilla	218 kcal	5.7 g	44.6 g	2.9 g
Flour tortilla	306 kcal	8.2 g	49.4 g	8 g
White rice, cooked	129 kcal	2.7 g	28 g	0.3 g
Rolled oats, dry	379 kcal	13.2 g	67.7 g	6.5 g
Pasta, cooked	157 kcal	5.8 g	30.7 g	0.9 g
Whole wheat bread	254 kcal	12.3 g	43.1 g	3.6 g
Quinoa, cooked	120 kcal	4.4 g	21.2 g	1.9 g

Eggs and meat

Eggs and meat: values per 100 g
Food	Calories	Protein	Carbs	Fat
Hard-boiled egg	143 kcal	12.4 g	1 g	10 g
Grilled skinless chicken breast	161 kcal	30.2 g	0 g	3.5 g
Ground beef, cooked	261 kcal	25.6 g	0 g	16.8 g
Packaged sliced ham	101 kcal	16.7 g	0.3 g	3.7 g

Fish and seafood

Fish and seafood: values per 100 g
Food	Calories	Protein	Carbs	Fat
Canned tuna, generic	85 kcal	19 g	0.1 g	0.9 g
Baked salmon	274 kcal	25.4 g	0 g	18.4 g
Shrimp, boiled or steamed	90 kcal	17.2 g	1.2 g	1.3 g

Dairy

Dairy: values per 100 g
Food	Calories	Protein	Carbs	Fat
Whole milk	61 kcal	3.3 g	4.6 g	3.2 g
Unsweetened almond milk	15 kcal	0.6 g	0.3 g	1.2 g
Plain whole-milk Greek yogurt	94 kcal	8.8 g	4.8 g	4.4 g
Regular cottage cheese	103 kcal	11.6 g	4.6 g	4.2 g
Part-skim mozzarella	296 kcal	23.7 g	4.4 g	20.4 g
Cheddar cheese	409 kcal	23.3 g	2.4 g	34 g

Beans, lentils and nuts

Beans, lentils and nuts: values per 100 g
Food	Calories	Protein	Carbs	Fat
Black beans, cooked, no added fat	131 kcal	8.8 g	23.6 g	0.5 g
Chickpeas, cooked, no added fat	163 kcal	8.8 g	27.3 g	2.6 g
Lentils, cooked, no added fat	115 kcal	9 g	20 g	0.4 g
Raw almonds	626 kcal	21.4 g	20 g	51.1 g
Unsalted roasted peanuts	599 kcal	28 g	15.3 g	52.5 g
Peanut butter	598 kcal	22.2 g	22.3 g	51.4 g

Fruit

Fruit: values per 100 g
Food	Calories	Protein	Carbs	Fat
Banana, raw	97 kcal	0.7 g	22.7 g	0.3 g
Apple, raw	61 kcal	0.2 g	14.8 g	0.2 g
Orange, raw	50 kcal	0.9 g	11.8 g	0.1 g
Mango, raw	60 kcal	0.8 g	15 g	0.4 g
Pineapple, raw	60 kcal	0.5 g	14.1 g	0.2 g
Watermelon, raw	30 kcal	0.6 g	7.6 g	0.2 g
Grapes, raw	83 kcal	0.9 g	19.4 g	0.2 g

Vegetables

Vegetables: values per 100 g
Food	Calories	Protein	Carbs	Fat
Avocado, raw	160 kcal	2 g	8.5 g	14.7 g
Broccoli, cooked	41 kcal	2.7 g	6.5 g	0.4 g
Spinach, raw	27 kcal	2.9 g	2.4 g	0.6 g
Carrots, raw	44 kcal	0.9 g	9.7 g	0.2 g
Tomato, raw	20 kcal	0.8 g	4 g	0.3 g
Baked potato, no skin	93 kcal	2 g	21.4 g	0.1 g
Baked sweet potato	82 kcal	1.6 g	18 g	0.4 g
Green beans, cooked	42 kcal	2.1 g	7.7 g	0.3 g
Guacamole, recipe not specified	155 kcal	2 g	8.5 g	14.2 g

Fats, sugar and drinks

Fats, sugar and drinks: values per 100 g
Food	Calories	Protein	Carbs	Fat
Olive oil	900 kcal	0 g	0 g	100 g
Coconut oil	895 kcal	0 g	0.8 g	99.1 g
White sugar	401 kcal	0 g	99.6 g	0.3 g
Brewed coffee, no sugar or milk	1 kcal	0.1 g	0 g	0 g

Stop looking up foods one by one

In Fituba you type “2 eggs with 2 tortillas and a coffee with milk” and the app adds up calories and macros for you, with servings you can fix. How the AI calorie counter works.

Source

USDA FoodData Central, FNDDS 2021–2023 (public domain, CC0). Each page links the FDC ID of its reference.

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