Nutrition Database

Calories in 50+ common foods

Look up calories, protein, carbs, and fat for the foods you eat most. Per 100g and per serving. No signup needed.

Foods listed

Fruits

Food	Cal/100g	Protein	Carbs	Fat	Serving
Banana	89	1.1g	22.8g	0.3g	105 cal 1 medium banana
Apple	52	0.3g	13.8g	0.2g	95 cal 1 medium apple
Avocado	160	2g	8.5g	14.7g	109 cal ½ medium avocado
Orange	47	0.9g	11.8g	0.1g	62 cal 1 medium orange
Strawberries	32	0.7g	7.7g	0.3g	49 cal 1 cup (whole)
Blueberries	57	0.7g	14.5g	0.3g	84 cal 1 cup
Watermelon	30	0.6g	7.6g	0.2g	46 cal 1 cup diced
Mango	60	0.8g	15g	0.4g	99 cal 1 cup sliced
Grapes	69	0.7g	18.1g	0.2g	104 cal 1 cup
Pineapple	50	0.5g	13.1g	0.1g	83 cal 1 cup chunks

Vegetables

Food	Cal/100g	Protein	Carbs	Fat	Serving
Broccoli	34	2.8g	6.6g	0.4g	31 cal 1 cup chopped
Spinach	23	2.9g	3.6g	0.4g	7 cal 1 cup raw
Sweet Potato	86	1.6g	20.1g	0.1g	98 cal 1 medium
Potato	77	2g	17.5g	0.1g	116 cal 1 medium
Carrot	41	0.9g	9.6g	0.2g	25 cal 1 medium
Tomato	18	0.9g	3.9g	0.2g	22 cal 1 medium

Meat, Fish & Eggs

Food	Cal/100g	Protein	Carbs	Fat	Serving
Chicken Breast	165	31g	0g	3.6g	284 cal 1 breast (cooked, skinless)
Salmon	208	20.4g	0g	13.4g	370 cal 1 fillet (cooked)
Eggs	155	12.6g	1.1g	11.3g	78 cal 1 large egg
Ground Beef (80/20)	254	17.2g	0g	20g	287 cal 1 patty (cooked)
Turkey Breast	135	30.1g	0g	0.7g	115 cal 3 oz cooked
Tuna (Canned in Water)	116	25.5g	0g	0.8g	165 cal 1 can drained
Shrimp	99	24g	0.2g	0.3g	84 cal 3 oz cooked
Sushi (Salmon Nigiri)	150	9g	20.5g	3.5g	102 cal 2 pieces

Grains & Starches

Food	Cal/100g	Protein	Carbs	Fat	Serving
White Rice (Cooked)	130	2.7g	28.2g	0.3g	242 cal 1 cup cooked
Brown Rice (Cooked)	112	2.3g	23.5g	0.8g	218 cal 1 cup cooked
Oats (Dry)	389	16.9g	66.3g	6.9g	156 cal ½ cup dry
Bread (White)	265	9.4g	49.2g	3.2g	80 cal 1 slice
Pasta (Cooked)	131	5g	25.4g	1.1g	183 cal 1 cup cooked
Quinoa (Cooked)	120	4.4g	21.3g	1.9g	222 cal 1 cup cooked

Dairy

Food	Cal/100g	Protein	Carbs	Fat	Serving
Greek Yogurt (Plain, Nonfat)	59	10.2g	3.6g	0.4g	145 cal 1 cup (245g)
Whole Milk	61	3.2g	4.8g	3.3g	149 cal 1 cup (244ml)
Cheddar Cheese	403	24.9g	1.3g	33.1g	113 cal 1 oz (slice)

Legumes & Beans

Food	Cal/100g	Protein	Carbs	Fat	Serving
Black Beans (Cooked)	132	8.9g	23.7g	0.5g	227 cal 1 cup cooked
Chickpeas (Cooked)	164	8.9g	27.4g	2.6g	269 cal 1 cup cooked
Lentils (Cooked)	116	9g	20.1g	0.4g	230 cal 1 cup cooked

Nuts & Seeds

Food	Cal/100g	Protein	Carbs	Fat	Serving
Almonds	579	21.2g	21.6g	49.9g	203 cal ¼ cup (about 23 almonds)
Peanut Butter	588	25.1g	20g	50.4g	188 cal 2 tablespoons

Snacks & Sweets

Food	Cal/100g	Protein	Carbs	Fat	Serving
Dark Chocolate (70-85%)	598	7.8g	45.9g	42.6g	167 cal 1 oz (1 square)
Popcorn (Air-Popped)	387	12.9g	77.8g	4.5g	93 cal 3 cups popped
Pizza (Cheese, Regular Crust)	266	11.4g	33g	10.4g	285 cal 1 slice (large, 14")
French Fries	312	3.4g	41.4g	14.7g	365 cal 1 medium order
Ice Cream (Vanilla)	207	3.5g	23.6g	11g	137 cal ½ cup

Beverages

Food	Cal/100g	Protein	Carbs	Fat	Serving
Coffee (Black)	2	0.3g	0g	0g	5 cal 1 cup (240ml)
Orange Juice	45	0.7g	10.4g	0.2g	112 cal 1 cup (240ml)
Beer (Regular)	43	0.5g	3.6g	0g	153 cal 1 can/bottle (355ml)

Oils, Sauces & Condiments

Food	Cal/100g	Protein	Carbs	Fat	Serving
Olive Oil	884	0g	0g	100g	124 cal 1 tablespoon
Honey	304	0.3g	82.4g	0g	64 cal 1 tablespoon

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About this calorie database

This nutrition database covers 48 of the most commonly searched foods, with calorie counts, macronutrient breakdowns (protein, carbohydrates, fat, fiber), and per-serving calculations. Values are based on USDA FoodData Central reference data.

Each food page includes practical tips, related foods for comparison, and category tables so you can quickly find alternatives. Whether you're tracking calories for weight loss, building muscle, or just curious — the data is here, free, and no account required.

For foods not listed, use CalShot's AI scanner to get an instant estimate from a photo. Or try our free calorie tools — TDEE calculator, BMI calculator, calorie deficit planner, and macro calculator.

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