Food calories per 100 g and practical serving

Compare calorie and macro estimates for everyday foods from the US, UK, Europe, India, the Middle East and beyond. Each row shows a standard per-100 g or per-100 ml value beside a familiar serving such as ounces, cups, slices, pieces or glasses.

Use the serving column first. Per-100 g values are useful for comparison, but practical portions are usually easier for everyday tracking.

How values are estimated

Food	Calories / 100 g or ml	Common serving	Protein	Carbs	Fat
Almonds per 100 g	579 kcal	10 almonds ≈ 69 kcal	21 g	22 g	50 g
Appam per 100 g	150 kcal	1 medium appam ≈ 98 kcal	3 g	30 g	2 g
Apple per 100 g	52 kcal	1 small apple ≈ 78 kcal	0.3 g	14 g	0.2 g
Avocado per 100 g	160 kcal	1/2 medium avocado ≈ 160 kcal	2 g	9 g	15 g
Banana per 100 g	89 kcal	1 small banana ≈ 71 kcal	1.1 g	23 g	0.3 g
Basmati rice cooked per 100 g	121 kcal	1/2 cup cooked ≈ 121 kcal	3.5 g	25 g	0.4 g
Biryani chicken per 100 g	170 kcal	1 cup ≈ 425 kcal	9 g	21 g	5.5 g
Black coffee per 100 ml	2 kcal	1 small cup ≈ 3 kcal	0 g	0 g	0 g
Bread white per 100 g	265 kcal	1 slice ≈ 66 kcal	9 g	49 g	3.2 g
Broccoli cooked per 100 g	35 kcal	1/2 cup ≈ 27 kcal	2.4 g	7 g	0.4 g
Burger chicken per 100 g	250 kcal	1 small burger ≈ 450 kcal	13 g	27 g	10 g
Carrot per 100 g	41 kcal	1 medium carrot ≈ 25 kcal	0.9 g	10 g	0.2 g
Chana masala per 100 g	150 kcal	1/2 cup ≈ 180 kcal	7 g	22 g	4 g
Chapati whole wheat per 100 g	297 kcal	1 medium chapati ≈ 119 kcal	11 g	46 g	7.5 g
Chicken breast cooked per 100 g	165 kcal	1 palm-size portion ≈ 198 kcal	31 g	0 g	3.6 g
Chicken curry per 100 g	190 kcal	1 small bowl ≈ 342 kcal	18 g	5 g	11 g
Chicken nuggets per 100 g	296 kcal	4 nuggets ≈ 207 kcal	15 g	18 g	20 g
Chicken shawarma per 100 g	210 kcal	1 small wrap ≈ 462 kcal	13 g	20 g	9 g
Chickpeas cooked per 100 g	164 kcal	1/2 cup ≈ 134 kcal	8.9 g	27 g	2.6 g
Coconut chutney per 100 g	220 kcal	1 tablespoon ≈ 33 kcal	3 g	8 g	20 g
Coke regular per 100 ml	42 kcal	1 can ≈ 139 kcal	0 g	10.6 g	0 g
Corn flakes per 100 g	357 kcal	1 cup ≈ 107 kcal	8 g	84 g	0.4 g
Cucumber per 100 g	15 kcal	1/2 cucumber ≈ 15 kcal	0.7 g	3.6 g	0.1 g
Curd plain per 100 g	61 kcal	1/2 cup ≈ 73 kcal	3.5 g	4.7 g	3.3 g
Dal curry per 100 g	120 kcal	1/2 cup ≈ 144 kcal	7 g	18 g	3 g
Dark chocolate per 100 g	546 kcal	1 square ≈ 55 kcal	4.9 g	61 g	31 g
Dates per 100 g	282 kcal	1 small date ≈ 23 kcal	2.5 g	75 g	0.4 g
Dosa plain per 100 g	168 kcal	1 medium dosa ≈ 168 kcal	4 g	29 g	4 g
Egg whole boiled per 100 g	155 kcal	1 large egg ≈ 78 kcal	13 g	1.1 g	11 g
Eggplant cooked per 100 g	35 kcal	1/2 cup ≈ 35 kcal	0.8 g	9 g	0.2 g
Fish grilled per 100 g	150 kcal	1 fillet ≈ 225 kcal	26 g	0 g	5 g
French fries per 100 g	312 kcal	1 small serving ≈ 234 kcal	3.4 g	41 g	15 g
Ghee per 100 g	900 kcal	1 teaspoon ≈ 45 kcal	0 g	0 g	100 g
Grapes per 100 g	69 kcal	1 cup ≈ 104 kcal	0.7 g	18 g	0.2 g
Greek yogurt plain per 100 g	59 kcal	1 small cup ≈ 88 kcal	10 g	3.6 g	0.4 g
Guava per 100 g	68 kcal	1 small guava ≈ 61 kcal	2.6 g	14 g	1 g
Honey per 100 g	304 kcal	1 teaspoon ≈ 21 kcal	0.3 g	82 g	0 g
Hummus per 100 g	166 kcal	2 tablespoons ≈ 50 kcal	8 g	14 g	10 g
Idli per 100 g	128 kcal	1 medium idli ≈ 51 kcal	4.3 g	25 g	0.4 g
Karak tea sweet per 100 ml	70 kcal	1 small cup ≈ 84 kcal	2 g	10 g	2 g
Kidney beans cooked per 100 g	127 kcal	1/2 cup ≈ 114 kcal	8.7 g	23 g	0.5 g
Kuboos pita bread per 100 g	275 kcal	1 small pita ≈ 165 kcal	9 g	55 g	1.2 g
Lentils cooked per 100 g	116 kcal	1/2 cup ≈ 116 kcal	9 g	20 g	0.4 g
Mango per 100 g	60 kcal	1 cup pieces ≈ 99 kcal	0.8 g	15 g	0.4 g
Milk whole per 100 ml	61 kcal	1 cup ≈ 146 kcal	3.2 g	4.8 g	3.3 g
Mutton curry per 100 g	220 kcal	1 small bowl ≈ 396 kcal	16 g	4 g	16 g
Noodles cooked per 100 g	138 kcal	1 cup cooked ≈ 221 kcal	4.5 g	25 g	2.1 g
Oats dry per 100 g	389 kcal	1/2 cup dry ≈ 156 kcal	17 g	66 g	7 g
Olive oil per 100 g	884 kcal	1 teaspoon ≈ 44 kcal	0 g	0 g	100 g
Orange juice per 100 ml	45 kcal	1 small glass ≈ 81 kcal	0.7 g	10 g	0.2 g
Orange per 100 g	47 kcal	1 medium orange ≈ 61 kcal	0.9 g	12 g	0.1 g
Paneer per 100 g	265 kcal	1/2 cup cubes ≈ 265 kcal	18 g	3 g	20 g
Parotta per 100 g	320 kcal	1 small parotta ≈ 192 kcal	7 g	44 g	13 g
Pasta cooked per 100 g	131 kcal	1 cup cooked ≈ 183 kcal	5 g	25 g	1.1 g
Peanut butter per 100 g	588 kcal	1 teaspoon ≈ 29 kcal	25 g	20 g	50 g
Peanuts per 100 g	567 kcal	1 small handful ≈ 159 kcal	26 g	16 g	49 g
Pizza cheese per 100 g	266 kcal	1 small slice ≈ 186 kcal	11 g	33 g	10 g
Poha per 100 g	130 kcal	1 cup cooked ≈ 234 kcal	3 g	24 g	3 g
Pongal per 100 g	150 kcal	1 cup cooked ≈ 360 kcal	4 g	23 g	5 g
Potato boiled per 100 g	87 kcal	1 small potato ≈ 87 kcal	1.9 g	20 g	0.1 g
Protein bar per 100 g	350 kcal	1 small bar ≈ 140 kcal	25 g	35 g	10 g
Puttu per 100 g	160 kcal	1 small cylinder ≈ 240 kcal	3 g	34 g	1 g
Rasam per 100 g	30 kcal	1/2 cup ≈ 36 kcal	1 g	5 g	1 g
Rice cooked white per 100 g	130 kcal	1/2 cup cooked ≈ 130 kcal	2.7 g	28 g	0.3 g
Salmon cooked per 100 g	206 kcal	1 fillet ≈ 309 kcal	22 g	0 g	12 g
Sambar per 100 g	60 kcal	1/2 cup ≈ 72 kcal	3 g	9 g	2 g
Samosa per 100 g	300 kcal	1 medium samosa ≈ 270 kcal	6 g	35 g	17 g
Spinach cooked per 100 g	23 kcal	1/2 cup ≈ 21 kcal	3 g	3.8 g	0.3 g
Sugar per 100 g	387 kcal	1 teaspoon ≈ 15 kcal	0 g	100 g	0 g
Sweet potato per 100 g	86 kcal	1 small sweet potato ≈ 86 kcal	1.6 g	20 g	0.1 g
Tea with milk sugar per 100 ml	60 kcal	1 small cup ≈ 72 kcal	1.5 g	9 g	2 g
Tofu firm per 100 g	144 kcal	1/2 cup ≈ 180 kcal	17 g	3 g	8 g
Tomato per 100 g	18 kcal	1 medium tomato ≈ 22 kcal	0.9 g	3.9 g	0.2 g
Tuna canned water per 100 g	116 kcal	1/2 can drained ≈ 87 kcal	26 g	0 g	1 g
Upma per 100 g	130 kcal	1 cup cooked ≈ 260 kcal	3 g	20 g	5 g
Vada per 100 g	290 kcal	1 medium vada ≈ 160 kcal	10 g	31 g	16 g
Walnuts per 100 g	654 kcal	7 walnut halves ≈ 92 kcal	15 g	14 g	65 g
Watermelon per 100 g	30 kcal	1 cup cubes ≈ 45 kcal	0.6 g	8 g	0.2 g
Whey protein powder per 100 g	400 kcal	1 scoop ≈ 120 kcal	80 g	8 g	6 g

For drinks, the reference amount is 100 ml. Restaurant meals and homemade recipes can vary widely; open any food page for portion notes.

How to use this database

1. Pick the closest food

Choose the entry that best matches the cooking method and ingredients.

2. Match the portion

Use pieces, cups, slices or grams. Count oils and toppings separately when they are substantial.

3. Keep estimates consistent

A repeatable estimate is more useful than changing methods every day.