When it comes to tracking or planning your food, you might think about it several different ways – macros, calories, servings, portions, food groups – what do they all mean? The basic way we should think about food is that it is a source of energy for our bodies – and calories are the way we measure that energy.
There are three different macronutrients that contribute calories to the foods we eat – those are carbohydrates (4 calories per gram), protein (4 calories per gram), and fat (9 calories per gram). Alcohol is closer to fat at 7 calories per gram. Although we might think of certain foods belonging in each category of macros, most foods are actually made up of all three macros. Micronutrients, like vitamins and minerals, are also present in foods, but don’t add any calories.
So how many calories are in the foods you eat daily? Use the charts below to get a better grasp on the fuel you’re consuming. Note: some fruits and vegetables cross over – peppers have seeds so are technically a fruit, but often grouped with vegetables. Beans can be sources of carbs or vegetables.
The label on the package is the most accurate source of information for specific foods, but use this is a basic guide to your every day foods.
Jump To:FruitsVegetablesGrains and PulsesMeatFishDairy and EggsCarbohydratesCooking OilsSoft BeveragesAlcoholic Beverages
Fruits
| Fruit Calories Chart | Kcal per 100g |
| Apple | 37 |
| Apricot | 34 |
| Avocado | 134 |
| Banana | 51 |
| Blackberries | 21 |
| Blackcurrant | 24 |
| Cherries | 36 |
| Clementine | 39 |
| Coconut (Fresh) | 351 |
| Cranberries | 15 |
| Cucumber | 15 |
| Dates (Dried) | 227 |
| Figs (Fresh) | 209 |
| Grapefruit | 25 |
| Kiwi | 42 |
| Lemon | 15 |
| Lime | 9 |
| Lychee | 36 |
| Mango | 39 |
Vegetables
| Vegetable calories chart | Kcal per 100g |
| Acorn squash | 40 |
| Artichoke | 41 |
| Asparagus | 29 |
| Beetroot | 42 |
| Broccoli | 35 |
| Brussels Sprout | 51 |
| Butternut squash | 36 |
| Cabbage | 27 |
| Carrot | 10 |
| Cauliflower | 30 |
| Celery | 8 |
| Chicory | 11 |
| Corn | 54 |
| Edamame | 140 |
| Green beans | 25 |
| Iceberg lettuce | 10 |
| Kale | 30 |
| Leek | 20 |
| Mushroom | 8 |
| Onion | 43 |
| Peas | 70 |
| Peppers (Red) | 21 |
| Potato | 97 |
| Pumpkin | 13 |
| Radish | 33 |
| Romaine Lettuce | 15 |
| Spinach | 24 |
| Bean Sprouts | 30 |
| Turnips | 23 |
| Yam | 153 |
| Zucchini / Courgette | 10 |
Grains and Pulses
| Grains and Pulses Calories Chart | Kcal per 100g (cooked unless otherwise noted) |
| adzuki beans | 146 |
| Amaranth (dried) | 359 |
| barley (dried) | 310 |
| beluga lentils | 94 |
| black beans | 120 |
| black eyed peas | 110 |
| brown lentils | 105 |
| Brown rice | 132 |
| Buckwheat | 75 |
| bulgur | 85 |
| Chickpeas | 128 |
| corn | 54 |
| green lentils | 105 |
| Green peas | 70 |
| green split peas | 122 |
| large fava beans | 124 |
| millet | 199 |
| Oats (rolled) | 381 |
| pinto beans | 137 |
| quinoa | 111 |
| red kidney beans | 105 |
| red split lentils | 100 |
| White rice | 131 |
| wild rice | 150 |
Meat
| Meats Calories Chart | Kcal per 100g |
| Bacon (pork) | 240 |
| Chicken Breast | 148 |
| Chicken Wings | 110 |
| Chicken Thighs | 133 |
| Chicken Eggs | 155 |
| Duck (no skin) | 195 |
| Escargots | 90 |
| Lamb | 122 |
| Liver | 119 |
| Sausage (chicken) | 172 |
| Sausage (turkey) | 196 |
| Sausage (pork) | 318 |
| Quail Eggs | 158 |
| Turkey (dark meat) | 184 |
| Tukey (white meat) | 104 |
| Venison | 157 |
Fish
| Fish Calories Chart | Kcal per g (raw unless otherwise noted) |
| ahi tuna | 120 |
| albacore | 128 |
| catfish | 95 |
| caviar | 250 |
| crab | 87 |
| eel | 184 |
| flounder | 91 |
| grouper | 92 |
| herring | 158 |
| lobster | 90 |
| mussels | 86 |
| oysters | 81 |
| salmon | 183 |
| scallops | 88 |
| sea bass | 97 |
| shrimp | 106 |
| smelt | 97 |
| squid | 92 |
| tilapia | 96 |
| trout | 148 |
| whitefish | 134 |
| yellowfin tuna | 108 |
Dairy and Eggs
| Dairy and Egg Calories Chart | Kcal per 100g, or Kcal per 100mL liquid |
| Butter | 716 |
| Buttermilk (1%) | 41 |
| Cheddar Cheese | 403 |
| Cottage Cheese (1%) | 72 |
| Cream (heavy) | 347 |
| Cream Cheese | 231 |
| Evaporated milk | 142 |
| Ghee | 899 |
| Goats Milk | 71 |
| Ice Cream (vanilla) | 207 |
| Kefir | 67 |
| Ricotta Cheese | 174 |
| Skim Milk | 38 |
| Sour cream | 214 |
| Soy milk | 46 |
| Swiss Cheese | 380 |
| Yogurt, whole milk | 61 |
| Yogurt, no fat | 55 |
| Whole Milk | 62 |
Carbohydrates
| Carbohydrates Foods Calories Chart | Kcal per 100g |
| Bagel | 275 |
| Biscuit | 300 |
| Corn tortilla | 218 |
| English Muffin | 235 |
| Flour tortilla | 312 |
| Pasta (cooked) | 158 |
| Rye Bread | 258 |
| Sourdough Bread | 266 |
| Wheat Bread | 313 |
| Whole grain pasta (cooked) | 124 |
Cooking Oils
| Cooking Oils Calories Chart | Kcal per 100g |
| Avocado oil | 883 |
| Canola oil | 883 |
| Coconut oil | 861 |
| Corn oil | 857 |
| Olive oil | 880 |
| Peanut oil | 883 |
| Safflower oil | 883 |
| Soybean oil | 883 |
| Sunflower oil | 883 |
Soft Drinks
| Soft Drinks Calories Chart | Kcal per 100ml |
| Carbonated Cola | 37 |
| Coffee, black | 1 |
| Diet Cola | 0 |
| Apple Juice (100%) | 49 |
| Ginger ale | 34 |
| Hot Cocoa | 81 |
| Hot Tea (no sugar) | 1 |
| Iced Tea (no sugar) | 1 |
| Lemonade | 25 |
| Sweet Iced Tea | 18 |
| Tonic Water | 35 |
Alcoholic Beverages
| Alcohol Calories Chart | Kcal Per 100 ml |
| Light Beer | 29 |
| Gin | 217 |
| Lager | 43 |
| Pilsner | 44 |
| Porter | 45 |
| Rum | 217 |
| Stout | 50 |
| Vodka | 217 |
| Whiskey | 217 |
| Wine | 83 |
Want some more advice on your nutrition?
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
All data is from Calorie checker – NHS (www.nhs.uk).
Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.
Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.
Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.
Find out more about Claire’s experience here.
