Calorie chart

Calorie chart. Every value per 100 g.

Q: Where do the values come from?

From USDA FoodData Central, the public-domain nutrient database of the US Department of Agriculture (SR Legacy dataset, April 2018). We convert the figures to the European label format.

Q: Why do some values differ from the package?

Variety, ripeness, origin, recipe and preparation change nutrient values. The chart shows averages; for packaged food the label applies.

Q: Do the carbohydrates include fibre?

No, as on UK and EU labels. The US source counts fibre as carbohydrate; we subtract it and list it separately.

Q: Why are drinks shown per 100 ml?

That is how labels show them. We convert the source values (per 100 g) using the density of the drink.

Q: How do I keep track day to day?

Each page lets you pick a serving or your own amount. In the myfoody app you log food by photo, voice, barcode or search and see how much of your day is left.

150 foods with calories, protein, carbohydrates and fat – plus typical servings, comparisons and the source.

Values per 100 g; drinks and milk per 100 ml. Carbohydrates exclude fibre.

Fruit

Food	kcal	Protein	Carbs	Fat
AppleProtein 0.3 g · Carbs 11 g · Fat 0.2 g	52	0.3 g	11 g	0.2 g
ApricotProtein 1.4 g · Carbs 9.1 g · Fat 0.4 g	48	1.4 g	9.1 g	0.4 g
AvocadoProtein 2.0 g · Carbs 1.8 g · Fat 15 g	160	2.0 g	1.8 g	15 g
BananaProtein 1.1 g · Carbs 20 g · Fat 0.3 g	89	1.1 g	20 g	0.3 g
BlueberriesProtein 0.7 g · Carbs 12 g · Fat 0.3 g	57	0.7 g	12 g	0.3 g
CherriesProtein 1.1 g · Carbs 14 g · Fat 0.2 g	63	1.1 g	14 g	0.2 g
Dates (Medjool)Protein 1.8 g · Carbs 68 g · Fat 0.2 g	277	1.8 g	68 g	0.2 g
FigProtein 0.8 g · Carbs 16 g · Fat 0.3 g	74	0.8 g	16 g	0.3 g
GrapefruitProtein 0.6 g · Carbs 7.0 g · Fat 0.1 g	32	0.6 g	7.0 g	0.1 g
GrapesProtein 0.7 g · Carbs 17 g · Fat 0.2 g	69	0.7 g	17 g	0.2 g
Honeydew melonProtein 0.5 g · Carbs 8.3 g · Fat 0.1 g	36	0.5 g	8.3 g	0.1 g
KiwiProtein 1.1 g · Carbs 12 g · Fat 0.5 g	61	1.1 g	12 g	0.5 g
LemonProtein 1.1 g · Carbs 6.5 g · Fat 0.3 g	29	1.1 g	6.5 g	0.3 g
MandarinProtein 0.8 g · Carbs 12 g · Fat 0.3 g	53	0.8 g	12 g	0.3 g
MangoProtein 0.8 g · Carbs 13 g · Fat 0.4 g	60	0.8 g	13 g	0.4 g
OrangeProtein 0.9 g · Carbs 9.4 g · Fat 0.1 g	47	0.9 g	9.4 g	0.1 g
PeachProtein 0.9 g · Carbs 8.0 g · Fat 0.3 g	39	0.9 g	8.0 g	0.3 g
PearProtein 0.4 g · Carbs 12 g · Fat 0.1 g	57	0.4 g	12 g	0.1 g
PineappleProtein 0.5 g · Carbs 12 g · Fat 0.1 g	50	0.5 g	12 g	0.1 g
PlumProtein 0.7 g · Carbs 10 g · Fat 0.3 g	46	0.7 g	10 g	0.3 g
PomegranateProtein 1.7 g · Carbs 15 g · Fat 1.2 g	83	1.7 g	15 g	1.2 g
RaisinsProtein 3.3 g · Carbs 75 g · Fat 0.3 g	299	3.3 g	75 g	0.3 g
RaspberriesProtein 1.2 g · Carbs 5.4 g · Fat 0.7 g	52	1.2 g	5.4 g	0.7 g
StrawberriesProtein 0.7 g · Carbs 5.7 g · Fat 0.3 g	32	0.7 g	5.7 g	0.3 g
WatermelonProtein 0.6 g · Carbs 7.2 g · Fat 0.2 g	30	0.6 g	7.2 g	0.2 g

Vegetables

Food	kcal	Protein	Carbs	Fat
AubergineProtein 1.0 g · Carbs 2.9 g · Fat 0.2 g	25	1.0 g	2.9 g	0.2 g
BeetrootProtein 1.6 g · Carbs 6.8 g · Fat 0.2 g	43	1.6 g	6.8 g	0.2 g
Black olivesProtein 0.8 g · Carbs 4.4 g · Fat 11 g	116	0.8 g	4.4 g	11 g
BroccoliProtein 2.8 g · Carbs 4.0 g · Fat 0.4 g	34	2.8 g	4.0 g	0.4 g
Brussels sproutsProtein 3.4 g · Carbs 5.1 g · Fat 0.3 g	43	3.4 g	5.1 g	0.3 g
Butternut squashProtein 1.0 g · Carbs 9.7 g · Fat 0.1 g	45	1.0 g	9.7 g	0.1 g
CarrotProtein 0.9 g · Carbs 6.8 g · Fat 0.2 g	41	0.9 g	6.8 g	0.2 g
CauliflowerProtein 1.9 g · Carbs 3.0 g · Fat 0.3 g	25	1.9 g	3.0 g	0.3 g
CeleryProtein 0.7 g · Carbs 1.4 g · Fat 0.2 g	14	0.7 g	1.4 g	0.2 g
CourgetteProtein 1.2 g · Carbs 2.1 g · Fat 0.3 g	17	1.2 g	2.1 g	0.3 g
CucumberProtein 0.7 g · Carbs 3.1 g · Fat 0.1 g	15	0.7 g	3.1 g	0.1 g
GarlicProtein 6.4 g · Carbs 31 g · Fat 0.5 g	149	6.4 g	31 g	0.5 g
Green asparagusProtein 2.2 g · Carbs 1.8 g · Fat 0.1 g	20	2.2 g	1.8 g	0.1 g
Iceberg lettuceProtein 0.9 g · Carbs 1.8 g · Fat 0.1 g	14	0.9 g	1.8 g	0.1 g
KaleProtein 2.9 g · Carbs 0.3 g · Fat 1.5 g	35	2.9 g	0.3 g	1.5 g
LeekProtein 1.5 g · Carbs 12 g · Fat 0.3 g	61	1.5 g	12 g	0.3 g
MushroomsProtein 3.1 g · Carbs 2.3 g · Fat 0.3 g	22	3.1 g	2.3 g	0.3 g
OnionProtein 1.1 g · Carbs 7.6 g · Fat 0.1 g	40	1.1 g	7.6 g	0.1 g
PeasProtein 5.4 g · Carbs 8.8 g · Fat 0.4 g	81	5.4 g	8.8 g	0.4 g
Potatoes (boiled)Protein 1.9 g · Carbs 18 g · Fat 0.1 g	87	1.9 g	18 g	0.1 g
Potatoes (raw)Protein 2.1 g · Carbs 15 g · Fat 0.1 g	77	2.1 g	15 g	0.1 g
RadishesProtein 0.7 g · Carbs 1.8 g · Fat 0.1 g	16	0.7 g	1.8 g	0.1 g
Red pepperProtein 1.0 g · Carbs 3.9 g · Fat 0.3 g	26	1.0 g	3.9 g	0.3 g
RocketProtein 2.6 g · Carbs 2.1 g · Fat 0.7 g	25	2.6 g	2.1 g	0.7 g
SpinachProtein 2.9 g · Carbs 1.4 g · Fat 0.4 g	23	2.9 g	1.4 g	0.4 g
Sweet potatoProtein 1.6 g · Carbs 17 g · Fat 0.1 g	86	1.6 g	17 g	0.1 g
SweetcornProtein 3.3 g · Carbs 17 g · Fat 1.4 g	86	3.3 g	17 g	1.4 g
TomatoProtein 0.9 g · Carbs 2.7 g · Fat 0.2 g	18	0.9 g	2.7 g	0.2 g
White cabbageProtein 1.3 g · Carbs 3.3 g · Fat 0.1 g	25	1.3 g	3.3 g	0.1 g

Grains, bread & pasta

Food	kcal	Protein	Carbs	Fat
Brown rice (cooked)Protein 2.7 g · Carbs 24 g · Fat 1.0 g	123	2.7 g	24 g	1.0 g
Bulgur (cooked)Protein 3.1 g · Carbs 14 g · Fat 0.2 g	83	3.1 g	14 g	0.2 g
Couscous (cooked)Protein 3.8 g · Carbs 22 g · Fat 0.2 g	112	3.8 g	22 g	0.2 g
CroissantProtein 8.2 g · Carbs 43 g · Fat 21 g	406	8.2 g	43 g	21 g
OatsProtein 13 g · Carbs 58 g · Fat 6.5 g	379	13 g	58 g	6.5 g
Pasta (cooked)Protein 5.8 g · Carbs 29 g · Fat 0.9 g	158	5.8 g	29 g	0.9 g
Pasta (dry)Protein 13 g · Carbs 71 g · Fat 1.5 g	371	13 g	71 g	1.5 g
Plain flourProtein 10 g · Carbs 74 g · Fat 1.0 g	364	10 g	74 g	1.0 g
PumpernickelProtein 8.7 g · Carbs 41 g · Fat 3.1 g	250	8.7 g	41 g	3.1 g
Quinoa (cooked)Protein 4.4 g · Carbs 19 g · Fat 1.9 g	120	4.4 g	19 g	1.9 g
Rice (cooked)Protein 2.7 g · Carbs 28 g · Fat 0.3 g	130	2.7 g	28 g	0.3 g
Rice (uncooked)Protein 7.1 g · Carbs 79 g · Fat 0.7 g	365	7.1 g	79 g	0.7 g
Rye breadProtein 8.5 g · Carbs 43 g · Fat 3.3 g	259	8.5 g	43 g	3.3 g
White breadProtein 8.9 g · Carbs 47 g · Fat 3.3 g	266	8.9 g	47 g	3.3 g
Wholemeal breadProtein 12 g · Carbs 37 g · Fat 3.5 g	252	12 g	37 g	3.5 g

Dairy & eggs

Food	kcal	Protein	Carbs	Fat
CamembertProtein 20 g · Carbs 0.5 g · Fat 24 g	300	20 g	0.5 g	24 g
CheddarProtein 23 g · Carbs 3.4 g · Fat 33 g	403	23 g	3.4 g	33 g
Cottage cheeseProtein 11 g · Carbs 3.4 g · Fat 4.3 g	98	11 g	3.4 g	4.3 g
Cream cheeseProtein 6.2 g · Carbs 5.5 g · Fat 34 g	350	6.2 g	5.5 g	34 g
Egg (hard-boiled)Protein 13 g · Carbs 1.1 g · Fat 11 g	155	13 g	1.1 g	11 g
Egg (raw)Protein 13 g · Carbs 0.7 g · Fat 9.5 g	143	13 g	0.7 g	9.5 g
Egg whiteProtein 11 g · Carbs 0.7 g · Fat 0.2 g	52	11 g	0.7 g	0.2 g
FetaProtein 14 g · Carbs 3.9 g · Fat 21 g	265	14 g	3.9 g	21 g
GoudaProtein 25 g · Carbs 2.2 g · Fat 27 g	356	25 g	2.2 g	27 g
Greek yoghurtProtein 9.0 g · Carbs 4.0 g · Fat 5.0 g	97	9.0 g	4.0 g	5.0 g
MozzarellaProtein 22 g · Carbs 2.4 g · Fat 22 g	299	22 g	2.4 g	22 g
Natural yoghurtProtein 3.5 g · Carbs 4.7 g · Fat 3.3 g	61	3.5 g	4.7 g	3.3 g
ParmesanProtein 36 g · Carbs 3.2 g · Fat 25 g	392	36 g	3.2 g	25 g
RicottaProtein 7.5 g · Carbs 7.3 g · Fat 10 g	150	7.5 g	7.3 g	10 g
Skimmed milk 100 mlProtein 3.5 g · Carbs 5.1 g · Fat 0.1 g	35	3.5 g	5.1 g	0.1 g
Sour creamProtein 2.4 g · Carbs 4.6 g · Fat 19 g	198	2.4 g	4.6 g	19 g
Whipping creamProtein 2.8 g · Carbs 2.8 g · Fat 36 g	340	2.8 g	2.8 g	36 g
Whole milk 100 mlProtein 3.2 g · Carbs 4.9 g · Fat 3.4 g	63	3.2 g	4.9 g	3.4 g

Meat & fish

Food	kcal	Protein	Carbs	Fat
BaconProtein 14 g · Carbs 0 g · Fat 37 g	393	14 g	0 g	37 g
Beef filletProtein 22 g · Carbs 0 g · Fat 6.5 g	153	22 g	0 g	6.5 g
Beef mince (20% fat)Protein 17 g · Carbs 0 g · Fat 20 g	254	17 g	0 g	20 g
Chicken breast (raw)Protein 23 g · Carbs 0 g · Fat 2.6 g	120	23 g	0 g	2.6 g
Chicken breast (roasted)Protein 31 g · Carbs 0 g · Fat 3.6 g	165	31 g	0 g	3.6 g
CodProtein 18 g · Carbs 0 g · Fat 0.7 g	82	18 g	0 g	0.7 g
HamProtein 17 g · Carbs 2.3 g · Fat 8.8 g	164	17 g	2.3 g	8.8 g
HerringProtein 18 g · Carbs 0 g · Fat 9.0 g	158	18 g	0 g	9.0 g
MackerelProtein 19 g · Carbs 0 g · Fat 14 g	205	19 g	0 g	14 g
Pork tenderloinProtein 21 g · Carbs 0 g · Fat 2.2 g	109	21 g	0 g	2.2 g
PrawnsProtein 20 g · Carbs 0 g · Fat 0.5 g	85	20 g	0 g	0.5 g
SalamiProtein 22 g · Carbs 1.2 g · Fat 37 g	425	22 g	1.2 g	37 g
Salmon (farmed)Protein 20 g · Carbs 0 g · Fat 13 g	208	20 g	0 g	13 g
TroutProtein 20 g · Carbs 0 g · Fat 6.2 g	141	20 g	0 g	6.2 g
Tuna (canned in water)Protein 19 g · Carbs 0 g · Fat 1.0 g	86	19 g	0 g	1.0 g
Turkey breastProtein 24 g · Carbs 0.1 g · Fat 1.5 g	114	24 g	0.1 g	1.5 g

Legumes & tofu

Food	kcal	Protein	Carbs	Fat
Black beans (cooked)Protein 8.9 g · Carbs 15 g · Fat 0.5 g	132	8.9 g	15 g	0.5 g
Chickpeas (cooked)Protein 8.9 g · Carbs 20 g · Fat 2.6 g	164	8.9 g	20 g	2.6 g
EdamameProtein 12 g · Carbs 3.7 g · Fat 5.2 g	121	12 g	3.7 g	5.2 g
HummusProtein 7.8 g · Carbs 9.5 g · Fat 18 g	237	7.8 g	9.5 g	18 g
Kidney beans (cooked)Protein 8.7 g · Carbs 15 g · Fat 0.5 g	127	8.7 g	15 g	0.5 g
Lentils (cooked)Protein 9.0 g · Carbs 12 g · Fat 0.4 g	116	9.0 g	12 g	0.4 g
TofuProtein 17 g · Carbs 0.5 g · Fat 8.7 g	144	17 g	0.5 g	8.7 g

Nuts & seeds

Food	kcal	Protein	Carbs	Fat
AlmondsProtein 21 g · Carbs 9.1 g · Fat 50 g	579	21 g	9.1 g	50 g
CashewsProtein 18 g · Carbs 27 g · Fat 44 g	553	18 g	27 g	44 g
Chia seedsProtein 17 g · Carbs 7.7 g · Fat 31 g	486	17 g	7.7 g	31 g
Coconut (flesh)Protein 3.3 g · Carbs 6.2 g · Fat 33 g	354	3.3 g	6.2 g	33 g
HazelnutsProtein 15 g · Carbs 7.0 g · Fat 61 g	628	15 g	7.0 g	61 g
LinseedProtein 18 g · Carbs 1.6 g · Fat 42 g	534	18 g	1.6 g	42 g
Macadamia nutsProtein 7.9 g · Carbs 5.2 g · Fat 76 g	718	7.9 g	5.2 g	76 g
Peanut butterProtein 22 g · Carbs 17 g · Fat 51 g	598	22 g	17 g	51 g
PeanutsProtein 26 g · Carbs 7.6 g · Fat 49 g	567	26 g	7.6 g	49 g
PistachiosProtein 20 g · Carbs 17 g · Fat 45 g	560	20 g	17 g	45 g
Pumpkin seedsProtein 30 g · Carbs 4.7 g · Fat 49 g	559	30 g	4.7 g	49 g
Sesame seedsProtein 18 g · Carbs 12 g · Fat 50 g	573	18 g	12 g	50 g
Sunflower seedsProtein 21 g · Carbs 11 g · Fat 51 g	584	21 g	11 g	51 g
WalnutsProtein 15 g · Carbs 7.0 g · Fat 65 g	654	15 g	7.0 g	65 g

Fats & oils

Food	kcal	Protein	Carbs	Fat
ButterProtein 0.9 g · Carbs 0.1 g · Fat 81 g	717	0.9 g	0.1 g	81 g
Coconut oilProtein 0 g · Carbs 0 g · Fat 99 g	892	0 g	0 g	99 g
Olive oilProtein 0 g · Carbs 0 g · Fat 100 g	884	0 g	0 g	100 g
Rapeseed oilProtein 0 g · Carbs 0 g · Fat 100 g	884	0 g	0 g	100 g

Sweets & snacks

Food	kcal	Protein	Carbs	Fat
Chocolate chip cookiesProtein 5.1 g · Carbs 63 g · Fat 25 g	492	5.1 g	63 g	25 g
CrispsProtein 6.4 g · Carbs 51 g · Fat 34 g	532	6.4 g	51 g	34 g
Dark chocolate (70–85%)Protein 7.8 g · Carbs 35 g · Fat 43 g	598	7.8 g	35 g	43 g
Fries (deep-fried)Protein 3.4 g · Carbs 38 g · Fat 15 g	312	3.4 g	38 g	15 g
Fries (oven-baked)Protein 2.8 g · Carbs 24 g · Fat 5.5 g	158	2.8 g	24 g	5.5 g
Fruit gumsProtein 0 g · Carbs 99 g · Fat 0 g	396	0 g	99 g	0 g
HoneyProtein 0.3 g · Carbs 82 g · Fat 0 g	304	0.3 g	82 g	0 g
JamProtein 0.4 g · Carbs 68 g · Fat 0.1 g	278	0.4 g	68 g	0.1 g
Margherita pizza (frozen)Protein 10 g · Carbs 27 g · Fat 12 g	268	10 g	27 g	12 g
Milk chocolateProtein 7.7 g · Carbs 56 g · Fat 30 g	535	7.7 g	56 g	30 g
Popcorn (air-popped)Protein 13 g · Carbs 63 g · Fat 4.5 g	387	13 g	63 g	4.5 g
SugarProtein 0 g · Carbs 100 g · Fat 0 g	387	0 g	100 g	0 g
Vanilla ice creamProtein 3.5 g · Carbs 23 g · Fat 11 g	207	3.5 g	23 g	11 g

Drinks

Food	kcal	Protein	Carbs	Fat
Almond drink (unsweetened) 100 mlProtein 0.4 g · Carbs 1.1 g · Fat 1.0 g	15	0.4 g	1.1 g	1.0 g
Apple juice 100 mlProtein 0.1 g · Carbs 12 g · Fat 0.1 g	48	0.1 g	12 g	0.1 g
Beer 100 mlProtein 0.5 g · Carbs 3.6 g · Fat 0 g	43	0.5 g	3.6 g	0 g
Black coffee 100 mlProtein 0.1 g · Carbs 0 g · Fat < 0.1 g	1	0.1 g	0 g	< 0.1 g
Cola 100 mlProtein 0 g · Carbs 11 g · Fat 0.3 g	44	0 g	11 g	0.3 g
Orange juice 100 mlProtein 0.7 g · Carbs 12 g · Fat 0.1 g	52	0.7 g	12 g	0.1 g
Red wine 100 mlProtein 0.1 g · Carbs 2.6 g · Fat 0 g	84	0.1 g	2.6 g	0 g
Soya drink 100 mlProtein 3.4 g · Carbs 5.9 g · Fat 1.8 g	56	3.4 g	5.9 g	1.8 g
White wine 100 mlProtein 0.1 g · Carbs 2.6 g · Fat 0 g	82	0.1 g	2.6 g	0 g

All top lists

High-protein foods

Which foods give you the most protein per 100 g?

Low-calorie foods

These foods bring the fewest calories per 100 g.

High-fibre foods

Which foods have the most fibre per 100 g?

Low-carb foods

These foods have the fewest carbohydrates per 100 g (excluding fibre, as on labels).

Low-sugar fruit

How much sugar is in fruit?

Questions about the calorie chart

Where do the values come from?

From USDA FoodData Central, the public-domain nutrient database of the US Department of Agriculture (SR Legacy dataset, April 2018). We convert the figures to the European label format.

Why do some values differ from the package?

Variety, ripeness, origin, recipe and preparation change nutrient values. The chart shows averages; for packaged food the label applies.

Do the carbohydrates include fibre?

No, as on UK and EU labels. The US source counts fibre as carbohydrate; we subtract it and list it separately.

Why are drinks shown per 100 ml?

That is how labels show them. We convert the source values (per 100 g) using the density of the drink.

How do I keep track day to day?

Each page lets you pick a serving or your own amount. In the myfoody app you log food by photo, voice, barcode or search and see how much of your day is left.

Source and notes

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Average values from the United States. Variety, ripeness, origin, recipe and preparation change the values; for packaged food the label applies. Not dietary advice.

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