100 common food calories chart

A fast calorie reference for everyday foods. Compare calories per 100 g or 100 ml, then use the serving column for practical tracking.

How to use this chart: per-100 values are best for comparison. Serving values are better for real meals. Open any food page to calculate your exact portion by grams, ounces or common serving size.

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79food references

100 g / mlstandard comparison

Servingpractical estimate

Sources

Food	Per 100 g/ml	Common serving	Serving calories	Protein	Carbs	Fat
Almonds	579 kcal	10 almonds	69 kcal	21 g	22 g	50 g
Appam	150 kcal	1 medium appam	98 kcal	3 g	30 g	2 g
Apple	52 kcal	1 small apple	78 kcal	0.3 g	14 g	0.2 g
Avocado	160 kcal	1/2 medium avocado	160 kcal	2 g	9 g	15 g
Banana	89 kcal	Half small banana	36 kcal	1.1 g	22.8 g	0.3 g
Basmati rice cooked	121 kcal	1/2 cup cooked	121 kcal	3.5 g	25 g	0.4 g
Biryani chicken	170 kcal	1 cup	425 kcal	9 g	21 g	5.5 g
Black coffee	2 kcal	1 small cup	3 kcal	0 g	0 g	0 g
Bread white	265 kcal	1 slice	66 kcal	9 g	49 g	3.2 g
Broccoli cooked	35 kcal	1/2 cup	27 kcal	2.4 g	7 g	0.4 g
Burger chicken	250 kcal	1 small burger	450 kcal	13 g	27 g	10 g
Carrot	41 kcal	1 medium carrot	25 kcal	0.9 g	10 g	0.2 g
Chana masala	150 kcal	1/2 cup	180 kcal	7 g	22 g	4 g
Chapati whole wheat	297 kcal	1 medium chapati	119 kcal	11 g	46 g	7.5 g
Chicken breast cooked	165 kcal	1 palm-size portion	198 kcal	31 g	0 g	3.6 g
Chicken curry	190 kcal	1 small bowl	342 kcal	18 g	5 g	11 g
Chicken nuggets	296 kcal	4 nuggets	207 kcal	15 g	18 g	20 g
Chicken shawarma	210 kcal	1 small wrap	462 kcal	13 g	20 g	9 g
Chickpeas cooked	164 kcal	1/2 cup	134 kcal	8.9 g	27 g	2.6 g
Coconut chutney	220 kcal	1 tablespoon	33 kcal	3 g	8 g	20 g
Coke regular	42 kcal	1 can	139 kcal	0 g	10.6 g	0 g
Corn flakes	357 kcal	1 cup	107 kcal	8 g	84 g	0.4 g
Cucumber	15 kcal	1/2 cucumber	15 kcal	0.7 g	3.6 g	0.1 g
Curd plain	61 kcal	1/2 cup	73 kcal	3.5 g	4.7 g	3.3 g
Dal curry	120 kcal	1/2 cup	144 kcal	7 g	18 g	3 g
Dark chocolate	546 kcal	1 square	55 kcal	4.9 g	61 g	31 g
Dates	282 kcal	1 small date	23 kcal	2.5 g	75 g	0.4 g
Dosa plain	168 kcal	1 medium dosa	168 kcal	4 g	29 g	4 g
Egg whole boiled	155 kcal	1 large egg	78 kcal	13 g	1.1 g	11 g
Eggplant cooked	35 kcal	1/2 cup	35 kcal	0.8 g	9 g	0.2 g
Fish grilled	150 kcal	1 fillet	225 kcal	26 g	0 g	5 g
French fries	312 kcal	1 small serving	234 kcal	3.4 g	41 g	15 g
Ghee	900 kcal	1 teaspoon	45 kcal	0 g	0 g	100 g
Grapes	69 kcal	1 cup	104 kcal	0.7 g	18 g	0.2 g
Greek yogurt plain	59 kcal	1 small cup	88 kcal	10 g	3.6 g	0.4 g
Guava	68 kcal	1 small guava	61 kcal	2.6 g	14 g	1 g
Honey	304 kcal	1 teaspoon	21 kcal	0.3 g	82 g	0 g
Hummus	166 kcal	2 tablespoons	50 kcal	8 g	14 g	10 g
Idli	128 kcal	1 medium idli	51 kcal	4.3 g	25 g	0.4 g
Karak tea sweet	70 kcal	1 small cup	84 kcal	2 g	10 g	2 g
Kidney beans cooked	127 kcal	1/2 cup	114 kcal	8.7 g	23 g	0.5 g
Kuboos pita bread	275 kcal	1 small pita	165 kcal	9 g	55 g	1.2 g
Lentils cooked	116 kcal	1/2 cup	116 kcal	9 g	20 g	0.4 g
Mango	60 kcal	1 cup pieces	99 kcal	0.8 g	15 g	0.4 g
Milk whole	61 kcal	1 cup	146 kcal	3.2 g	4.8 g	3.3 g
Mutton curry	220 kcal	1 small bowl	396 kcal	16 g	4 g	16 g
Noodles cooked	138 kcal	1 cup cooked	221 kcal	4.5 g	25 g	2.1 g
Oats dry	389 kcal	1/2 cup dry	156 kcal	17 g	66 g	7 g
Olive oil	884 kcal	1 teaspoon	44 kcal	0 g	0 g	100 g
Orange	47 kcal	1 medium orange	61 kcal	0.9 g	12 g	0.1 g
Orange juice	45 kcal	1 small glass	81 kcal	0.7 g	10 g	0.2 g
Paneer	265 kcal	1/2 cup cubes	265 kcal	18 g	3 g	20 g
Parotta	320 kcal	1 small parotta	192 kcal	7 g	44 g	13 g
Pasta cooked	131 kcal	1 cup cooked	183 kcal	5 g	25 g	1.1 g
Peanut butter	588 kcal	1 teaspoon	29 kcal	25 g	20 g	50 g
Peanuts	567 kcal	1 small handful	159 kcal	26 g	16 g	49 g
Pizza cheese	266 kcal	1 small slice	186 kcal	11 g	33 g	10 g
Poha	130 kcal	1 cup cooked	234 kcal	3 g	24 g	3 g
Pongal	150 kcal	1 cup cooked	360 kcal	4 g	23 g	5 g
Potato boiled	87 kcal	1 small potato	87 kcal	1.9 g	20 g	0.1 g
Protein bar	350 kcal	1 small bar	140 kcal	25 g	35 g	10 g
Puttu	160 kcal	1 small cylinder	240 kcal	3 g	34 g	1 g
Rasam	30 kcal	1/2 cup	36 kcal	1 g	5 g	1 g
Rice cooked white	130 kcal	1/2 cup cooked	130 kcal	2.7 g	28 g	0.3 g
Salmon cooked	206 kcal	1 fillet	309 kcal	22 g	0 g	12 g
Sambar	60 kcal	1/2 cup	72 kcal	3 g	9 g	2 g
Samosa	300 kcal	1 medium samosa	270 kcal	6 g	35 g	17 g
Spinach cooked	23 kcal	1/2 cup	21 kcal	3 g	3.8 g	0.3 g
Sugar	387 kcal	1 teaspoon	15 kcal	0 g	100 g	0 g
Sweet potato	86 kcal	1 small sweet potato	86 kcal	1.6 g	20 g	0.1 g
Tea with milk sugar	60 kcal	1 small cup	72 kcal	1.5 g	9 g	2 g
Tofu firm	144 kcal	1/2 cup	180 kcal	17 g	3 g	8 g
Tomato	18 kcal	1 medium tomato	22 kcal	0.9 g	3.9 g	0.2 g
Tuna canned water	116 kcal	1/2 can drained	87 kcal	26 g	0 g	1 g
Upma	130 kcal	1 cup cooked	260 kcal	3 g	20 g	5 g
Vada	290 kcal	1 medium vada	160 kcal	10 g	31 g	16 g
Walnuts	654 kcal	7 walnut halves	92 kcal	15 g	14 g	65 g
Watermelon	30 kcal	1 cup cubes	45 kcal	0.6 g	8 g	0.2 g
Whey protein powder	400 kcal	1 scoop	120 kcal	80 g	8 g	6 g

Data note

Values are rounded estimates for education and everyday tracking. Recipe, brand, cooking method and portion size can change results. See Sources & Methodology.