Nutrition

Food Calories Chart | What’s In Your Fruit, Veg, Meat And Other Daily Produce?

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:

Fruits

Vegetables

Grains and Pulses

Meat

Fish

Dairy and Eggs

Carbohydrates

Cooking Oils

Soft Beverages

Alcoholic 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 

  

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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.



Claire Muszalski

Claire Muszalski

Writer and expert

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.


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