Food Calories & Macros per 100 g

Name: Food calories and macros per 100 g
Creator: Calories Not Count

340 everyday foods and dishes: calories, protein, fat and carbs per 100 g (per 100 ml for drinks).

What each page shows and how we rate

Each page adds per-serving numbers, Nutri-Score, what to watch and fair swaps from the same category — from the same database the diary uses.

How the ratings are calculated is on the methodology page, with the full ratings table as a CSV file.

Grains, beans & sides

Food	Cal	Protein	Fat	Carbs
Buckwheat	110	4.2	1.1	24
White Rice	130	2.7	0.3	28
Brown Rice	123	2.7	1	26
Pasta	135	5	0.6	28
Whole Wheat Pasta	124	5.3	0.5	29
Oatmeal	88	3	1.7	17
Quinoa	120	4.4	1.9	21
Bulgur	112	3.1	0.3	28
Couscous	112	3.8	0.2	23
Lentils	116	9	0.4	20
Chickpeas	164	8.9	2.6	27
Kidney Beans	120	8.7	0.5	23
Boiled Potatoes	82	2	0.4	19
Baked Potato	93	2.5	0.1	21
Mashed Potatoes	106	2.2	4.2	16
Sweet Potato	90	2	0.2	21
Mac and Cheese	190	8	8	22
Semolina Porridge	98	3	3.2	15
Overnight Oats	111	5	3	18
Polenta	86	2	0.5	19
Cornstarch	381	0.3	0.1	91
Mung Beans	347	24	1.2	63
White Beans	333	23	0.9	60
Black Beans	132	8.9	0.5	24
Jasmine Rice	143	2.4	0.8	32
Tempeh	157	16	4.7	14
Pinto Beans	143	9	0.7	26

Cereal & oats

Food	Cal	Protein	Fat	Carbs
Rolled Oats	352	12	6.2	70
Granola	450	9	18	67

Bread & baked goods

Food	Cal	Protein	Fat	Carbs
White Bread	265	8	3.2	53
Rye Bread	210	6.6	1.2	46
Whole Wheat Bread	230	9	3	45
Sourdough Bread	245	8.5	1.5	52
Croissant	406	8	21	46
Pancakes	227	6.4	9.7	28
Bagel	250	10	1.6	50
Meat Pie	271	8.9	15	24
Sausage Rolls	354	9.6	23	29
Roti Canai	298	6.1	13	40
Kaya Toast	321	6.4	15	40
Thosai	150	4.4	6.6	20
Roti Telur	250	7.8	13	26
Rusks	385	9.3	5.8	76
Focaccia	249	8.8	7.9	36
Biscuits	350	7	16	45

Dairy & cheese

Food	Cal	Protein	Fat	Carbs
Milk	52	2.9	2.5	4.7
Kefir	51	2.9	2.5	4
Greek Yogurt	73	10	2	3.6
Plain Yogurt	60	4.3	3.2	4
Cottage Cheese	121	17	5	1.8
Mozzarella	280	22	21	2.2
Feta	264	14	21	4.1
Parmesan	392	36	26	3.2
Cheddar	403	25	33	1.3
Butter	748	0.5	82	0.8
Oat Milk	47	0.8	1.5	8.3
Almond Milk	24	0.5	1.9	1.8
Soy Milk	40	3.2	1.8	3.2
Skyr	62	11	0.2	4
Ricotta	174	11	13	3
Whole Milk	60	2.9	3.2	4.7
Skim Milk	31	3	0.1	4.8
Cream Cheese	342	6	34	4.1
Camembert	280	20	23	0
Heavy Cream	360	2.1	38	3
Provolone	340	26	27	0
Swiss Cheese (Emmental)	396	30	31	0.1
Queso Fresco	299	18	24	3

Eggs

Food	Cal	Protein	Fat	Carbs
Eggs	155	13	11	1.1
Egg Whites	50	11	0.2	0.7
Omelette	184	10	15	2.1
Fried Eggs	196	12	16	0.8
Scrambled Eggs	170	11	13	1.6

Meat & poultry

Food	Cal	Protein	Fat	Carbs
Chicken Breast	137	29	1.8	0
Chicken Thigh	210	24	12	0
Turkey	155	29	4	0
Beef Steak	271	26	18	0
Ground Beef	245	26	15	0
Pork	236	27	14	0
Lamb	268	22	20	0
Beef Liver	165	20	8	4
Bacon	500	26	43	1
Hot Dog Sausages	266	11	24	2
Chicken Nuggets	296	15	19	17
Ground Turkey	185	25	9.5	0
Meatballs in Sauce	215	13	13	12
Rotisserie Chicken	215	25	13	0
Fried Pork	340	22	28	0
Peameal Bacon	146	28	2.8	1.8
Satay	226	17	15	7.4
Chicken Drumsticks	161	18	9.2	0.1
Beef Tongue	187	16	12	2.6
Ground Pork	297	26	21	0
Duck	135	18	6	0.9
Chicken Gizzards	94	18	2.1	0
Chicken Hearts	149	16	9.3	0.7
Chicken Wings	191	18	13	0
Raw Ground Turkey	148	20	7.7	0
Pork Neck (Collar)	174	20	10	0.3
Pork Tenderloin	147	26	4	0
Pork Liver	122	21	3.4	1.9
Chicken Leg Quarter	236	21	17	0
Veal	144	19	6.8	0
Pork Belly	518	9.3	53	0
Horse Meat	166	19	10	0
Turkey Bacon	368	30	26	4.2
Sirloin Steak	257	27	16	0
Filet Mignon	188	29	8	0
Chorizo	296	14	25	3.8
Corned Beef	251	18	19	0.5
Pork Ribs	397	29	30	0
Bratwurst	333	14	29	2.9
Italian Sausage	324	18	26	1.9

Fish & seafood

Food	Cal	Protein	Fat	Carbs
Salmon	208	22	13	0
Canned Tuna	116	25	1	0
Cod	105	23	0.9	0
Mackerel	256	24	18	0
Shrimp	95	20	1.2	0.2
Tilapia	128	26	2.7	0
Barramundi	124	24	2.6	0
Otah	145	11	8.7	6
Trout	141	20	6.2	0
Alaska Pollock	76	17	0.8	0
Squid	92	16	1.4	3.1
Pink Salmon	127	21	4.4	0
Perch	91	19	0.9	0
Flounder	70	12	1.9	0
Northern Pike	88	19	0.7	0
Mussels	86	12	2.2	3.7
Walleye (Zander)	93	19	1.2	0
Chum Salmon	120	20	3.8	0
Carp	127	18	5.6	0
Hake	89	15	2.4	1.7
Pangasius (Swai)	69	15	1.3	0
Bream	108	17	4	1.2
Scallops	69	12	0.5	3.2
Crawfish	77	16	1	0
Halibut	91	19	1.3	0
Sockeye Salmon	131	22	4.7	0
Gilthead Sea Bream	129	21	5.1	0
Lobster	77	17	0.8	0
Smoked Salmon	117	18	4.3	0
Sardines	208	25	12	0
Imitation Crab (Surimi)	99	15	0.9	6.9

Vegetables

Food	Cal	Protein	Fat	Carbs
Cucumber	15	0.8	0.1	3.5
Tomatoes	20	1.1	0.2	4.9
Carrots	35	1.3	0.1	9.3
Broccoli	35	2.4	0.4	7.3
Cauliflower	25	1.8	0.5	4.8
Spinach	23	2.9	0.4	3.6
Kale	49	4.3	0.9	9.2
Eggplant	62	1.2	3.6	9
Bell Pepper	27	1.3	0.1	7.2
Onion	41	1.4	0.2	9.9
Garlic	149	6.4	0.5	33
Beets	44	1.7	0.2	10
Corn	100	3.4	1.5	21
Mushrooms	22	3.1	0.3	3.3
Asparagus	22	2.4	0.2	4
Tofu	117	12	7	2.5
Coleslaw	148	1	12	11
Zucchini	17	1.2	0.3	3.2
Pumpkin	32	1	0.1	7.5
Green Peas	72	4.5	0.3	15
Green Beans	35	1.9	0.3	7.7
Brussels Sprouts	37	2.6	0.5	7.1
Celery	14	0.7	0.2	3
Cherry Tomatoes	18	0.9	0.2	3.9
Arugula	25	2.6	0.7	3.7
Chanterelles	27	2	0.6	5.3
Oyster Mushrooms	33	3.3	0.4	6.1
Bok Choy	13	1.5	0.2	2.2
Artichokes	47	3.3	0.2	11
Butternut Squash	45	1	0.1	12
Spaghetti Squash	27	0.7	0.3	6.5
Plantains	122	1.3	0.4	32
Okra	33	1.9	0.2	7.5
Romaine Lettuce	17	1.2	0.3	3.3

Fruit & berries

Food	Cal	Protein	Fat	Carbs
Avocado	160	2	15	8.7
Apple	52	0.3	0.2	14
Banana	96	1.1	0.3	24
Orange	47	0.9	0.1	12
Grapes	69	0.7	0.2	17
Pear	57	0.4	0.1	15
Kiwi	61	1.1	0.5	15
Watermelon	30	0.6	0.2	7.4
Pineapple	50	0.5	0.1	12
Mango	60	0.8	0.4	16
Pomegranate	83	1.7	1.2	18
Strawberries	32	0.7	0.3	7.7
Raspberries	46	0.8	0.5	12
Blueberries	55	0.7	0.3	14
Lemon	29	0.9	0.1	9.3
Dates	282	2.5	0.4	75
Raisins	299	3.3	0.3	79
Dried Apricots	241	3.4	0.5	63
Prunes	240	2.2	0.4	64
Mandarin Oranges	53	0.8	0.3	13
Persimmon	70	0.6	0.2	19
Peaches	39	0.9	0.3	10
Nectarines	44	1.1	0.3	11
Apricots	46	1.4	0.4	11
Cherries	63	1.1	0.2	16
Plums	46	0.7	0.3	11
Melon	34	0.8	0.2	8.4
Grapefruit	42	0.8	0.1	11
Clementines	47	0.9	0.2	12
Blackberries	36	1.4	0.5	11
Cranberries	28	0.5	0.2	7
Figs	74	0.8	0.3	19
Lychee	66	0.8	0.4	17
Papaya	43	0.5	0.3	11
Passion Fruit	80	2.2	0.7	24
Dragon Fruit	57	0.4	0.1	15
Fruit Salad	62	0.8	0.3	16
Limes	30	0.7	0.2	11
Cantaloupe	34	0.8	0.2	8.8
Asian Pears	42	0.5	0.2	11
Honeydew Melon	36	0.5	0.1	9.1

Nuts & seeds

Food	Cal	Protein	Fat	Carbs
Almonds	579	21	50	22
Walnuts	654	15	65	14
Pistachios	562	20	45	27
Peanuts	567	26	49	16
Peanut Butter	588	25	50	20
Almond Butter	614	21	56	19
Pumpkin Seeds	559	30	49	11
Chia Seeds	486	17	31	42
Flax Seeds	534	18	42	29
Cashews	553	18	44	30
Hazelnuts	628	15	61	17
Pecans	691	9.2	72	14
Macadamia Nuts	718	7.9	76	14
Sunflower Seeds	584	21	51	20
Brazil Nuts	659	14	67	12
Sesame Seeds	567	17	48	26

Oils & sauces

Food	Cal	Protein	Fat	Carbs
Olive Oil	884	0	100	0
Mayonnaise	627	1	67	2.6
Ketchup	101	1.2	0.2	23
Cinnamon	247	4	1.2	81
Gelatin	335	86	0.1	0

Sweets & desserts

Food	Cal	Protein	Fat	Carbs
Sugar	399	0	0	100
Honey	304	0.3	0	82
Dark Chocolate	598	7.8	43	46
Ice Cream	227	3.7	15	22
Cheesecake	321	5.5	22	27
Maple Syrup	260	0	0.1	67
Donut	430	6	24	48
Frozen Yogurt	127	3	3.5	21
Sorbet	127	0.5	0.5	31
Lamingtons	368	2.5	16	55
Pavlova	260	3	12	36
Anzac Biscuits	493	6.3	22	69
Butter Tarts	449	6	25	50
Nanaimo Bars	525	5.2	34	55
Cendol	95	1.2	4.1	14
Hard Candy	394	0	0.2	98
Chewing Gum	360	0	0.3	97
Marshmallows	318	1.8	0.2	81

Snacks

Food	Cal	Protein	Fat	Carbs
Popcorn	380	13	4.5	79
Potato Chips	536	6.6	35	54
Saltine Crackers	418	9.5	8.6	74

Soups

Food	Cal	Protein	Fat	Carbs
Chicken Noodle Soup	48	3.2	1.6	5.7
Ramen	94	5	4	10
Pho	50	3.8	1.2	6.3
Laksa	119	5.3	6.4	10
Yong Tau Foo	54	5.4	2.6	2.7
Ban Mian (Pan Mee)	94	5.3	4.1	9.1
Mee Siam	101	3	3.2	15
Lor Mee	123	5.5	5.2	14
Sliced Fish Soup	39	5.8	1.3	1.1
Bak Kut Teh	102	6.8	7.9	1.4
Mee Rebus	116	4.4	4.8	14
Mee Soto	89	5.4	3.1	10
Kway Chap	129	5.6	7.8	8.9
Prawn Noodle Soup	80	5.5	2.5	8.9
Egg Drop Soup	27	1.2	0.6	4.3

Dishes

Food	Cal	Protein	Fat	Carbs
Caesar Salad	190	12	13	7
Greek Salad	115	4	9	5.6
Lasagna	185	10	9.5	16
Spaghetti Bolognese	165	8	6	21
Hummus	177	8	9	21
Pad Thai	169	7.5	7	20
Fried Rice	164	4.5	6	24
Pasta Carbonara	235	10	12	23
Chicken Curry	165	14	9.5	7
Caprese Salad	180	9.5	15	3.8
Beef Stroganoff	207	16	14	4.4
Meatloaf	230	15	16	7.5
Chicken Parmigiana	204	16	11	11
Chicken Rice	160	8.2	6.1	18
Nasi Lemak	172	6	8.6	18
Hokkien Mee	133	6.6	5.9	13
Wanton Mee	151	6.5	5.6	19
Mee Goreng	158	6.6	7.3	17
Nasi Goreng	165	6.4	7.4	18
Char Kway Teow	147	5.5	6.1	17
Chee Cheong Fun	148	1.8	4.8	24
Nasi Kandar	154	6.1	5.7	20
Fried Carrot Cake	144	3.6	7.4	16
Ayam Penyet	185	9.4	8.4	18
Nasi Kerabu	165	7.6	7.9	16
Bee Hoon Goreng	119	3.4	4.4	16
Rojak	142	4.2	5.9	20
Lontong	110	3.6	5.5	12
Fishball Noodles	134	6.1	4.1	18
Char Siu Rice	152	6.3	4.5	21
Duck Rice	166	7.5	7.8	16
Chwee Kueh	169	1.5	9.3	20
Quiche	365	12	29	14
Dolma	228	8.2	17	11
Orange Chicken	262	15	13	23
Chicken Salad	235	14	19	2.9
Tamales	174	7.4	9	16

Fast food

Food	Cal	Protein	Fat	Carbs
Margherita Pizza	245	11	9	32
French Fries	312	3.4	15	42
Philadelphia Roll	190	7.5	8	23
Chicken Shawarma	215	11	11	19
Hot Dog	275	10	15	26
Fish and Chips	232	10	12	23
Nachos	310	8	17	35
Quesadilla	248	14	12	23
Instant Ramen Noodles	464	9	20	65
Pepperoni Pizza	280	12	12	32
Grilled Cheese Sandwich	300	12	15	30
BLT Sandwich	256	8.6	16	20
Poutine	260	3.3	14	30
Popiah	105	5	3.2	15
Curry Puff	265	5.8	16	26
Egg Rolls	270	5.6	14	30
Crab Rangoon	314	9.4	15	35
Samosas	310	5.1	18	33

Drinks

Food	Cal	Protein	Fat	Carbs
Black Coffee	2	0.1	0	0.3
Orange Juice	45	0.7	0.2	11
Cola	42	0	0	11
Kombucha	17	0	0	4.2
Green Tea	1	0	0	0.2
Latte	46	2.5	2.1	4.2
Flat White	57	3	3	4.5
Teh Tarik	52	1.5	1.7	8.1
Kopi	48	1.1	1.2	8.3

Protein, fat and carbs in grams per 100 g as eaten.

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Food

Portiong

220kcal

8.4protein, g

2.2fat, g

47.4carbs, g

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This page is for general information and is not a substitute for advice from a doctor or registered dietitian. With a medical condition, pregnancy or a therapeutic diet, talk to your doctor.