Protein in foods · Carbs in foods · Calories in foods
How many calories are in common foods?
Calories for everyday foods — per common serving, per 100 g and per ounce — plus where the calories come from (protein, carbs or fat). Straight from USDA data. The table is ranked by calorie density (calories per 100 g), which is the honest way to compare foods: a cup of strawberries and a spoon of peanut butter aren't the same size, but per 100 g the gap is enormous.
| Food | Serving | Cal / serving | Cal / 100 g |
|---|---|---|---|
| Walnuts | 1 oz (28 g, ~14 halves) | 183 | 654 |
| Peanut butter | 2 tbsp (32 g) | 191 | 598 |
| Peanuts | 1 oz (28 g) | 164 | 587 |
| Almonds | 1 oz (28 g, ~23 nuts) | 162 | 579 |
| Cashews | 1 oz (28 g, ~18 nuts) | 155 | 553 |
| Bacon | 2 slices cooked (16 g) | 88 | 548 |
| Cheddar cheese | 1 oz (28 g) | 115 | 410 |
| Oats | 1/2 cup dry (40 g) | 156 | 389 |
| White bread | 1 slice (28 g) | 74 | 266 |
| Mozzarella | 1 oz / 1 stick (28 g) | 71 | 254 |
| Ribeye | 3 oz cooked (85 g) | 212 | 249 |
| Hummus | 2 tbsp (30 g) | 71 | 237 |
| Sardines | 1 can drained (3.75 oz, 92 g) | 191 | 208 |
| Salmon | 3 oz cooked (85 g) | 175 | 206 |
| Ground beef (90/10) | 3 oz cooked (85 g) | 173 | 204 |
| Ground turkey | 3 oz cooked (85 g) | 173 | 203 |
| Pork chop | 3 oz cooked (85 g) | 172 | 202 |
| Chicken thigh | 3 oz cooked (85 g) | 152 | 179 |
| Chicken breast | 3 oz cooked (85 g) | 140 | 165 |
| Ham | 3 oz (85 g) | 139 | 164 |
| Avocado | 1/2 medium (68 g) | 109 | 160 |
| Tofu | 3 oz (85 g) | 122 | 144 |
| Egg | 1 large egg (50 g) | 72 | 143 |
| White rice | 1 cup cooked (158 g) | 205 | 130 |
| Brown rice | 1 cup cooked (195 g) | 240 | 123 |
| Canned tuna | 3 oz drained (85 g) | 99 | 116 |
| Shrimp | 3 oz cooked (85 g) | 84 | 99 |
| Potato | 1 medium (173 g) | 164 | 95 |
| Sweet potato | 1 medium (130 g) | 117 | 90 |
| Banana | 1 medium (118 g) | 105 | 89 |
| Corn | 1 ear (90 g) | 77 | 86 |
| Cottage cheese | 1/2 cup (113 g) | 81 | 72 |
| Grapes | 1 cup (151 g) | 104 | 69 |
| Cherries | 1 cup (138 g) | 87 | 63 |
| Whole milk | 1 cup (244 g) | 149 | 61 |
| Mango | 1 cup sliced (165 g) | 99 | 60 |
| Blueberries | 1 cup (148 g) | 84 | 57 |
| Apple | 1 medium (182 g) | 95 | 52 |
| Egg whites | 3 tbsp (46 g, ≈1 white) | 24 | 52 |
| Pineapple | 1 cup chunks (165 g) | 83 | 50 |
| Orange | 1 medium (131 g) | 62 | 47 |
| Grapefruit | 1/2 medium (123 g) | 52 | 42 |
| Carrots | 1 medium (61 g) | 25 | 41 |
| Broccoli | 1 cup chopped (156 g) | 55 | 35 |
| Strawberries | 1 cup sliced (166 g) | 53 | 32 |
| Watermelon | 1 cup diced (152 g) | 46 | 30 |
USDA reference values, not a Labelgrade (that's for branded packaged products). Also see protein in common foods, carbs in common foods and the TDEE calculator to turn calories into a daily target.