Look up calories and full macro nutrition for 48 common foods. Source: USDA FoodData Central. Covers 9 categories: fruits, vegetables, grains, dairy and eggs, meat and fish, nuts and seeds, legumes, beverages, and snacks. Shows calories, protein, fat, carbs, and fiber for any gram amount. Serving-si...
Per 100g: 89 kcal · P 1.1g · F 0.3g · C 23g
CALORIES
105
kcal · 118g of Banana (raw)
PROTEIN
1.3g
FAT
0.4g
CARBS
27.1g
FIBER
3.1g
NUTRITION FACTS · 118g
Source: USDA FoodData Central · Values approximate · Actual values vary by preparation and variety
Search for any food by name or filter by category: Fruits, Vegetables, Grains & Bread, Dairy & Eggs, Meat & Fish, Nuts & Seeds, Legumes, Beverages, Snacks & Sweets. Select your food — the per-100g calories, protein, fat, and carbs appear instantly below the selector.
Choose your amount using the Serving Size button (pre-filled with the typical serving for that food) or Per 100g (standard reference). You can also type any gram amount or tap a preset (25g to 500g). The calorie count and all 4 macros update instantly.
The macro donut chart on the right shows the percentage of calories from protein (blue), fat (red), and carbs (amber). The nutrition facts panel shows a US-style label with calories, protein, fat, carbs, and fiber. Click any row in the reference table below to instantly load that food into the calculator.
| Food | Cal/100g | Typical Serving | Serving Cal | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|---|
| FRUITSApple (raw) | 52 | 1 medium (182g) | 95 | 0.3g | 0.2g | 14g | 2.4g |
| Banana (raw) | 89 | 1 medium (118g) | 105 | 1.1g | 0.3g | 23g | 2.6g |
| Orange (raw) | 47 | 1 medium (131g) | 62 | 0.9g | 0.1g | 12g | 2.4g |
| Strawberries (raw) | 32 | 1 cup (152g) | 49 | 0.7g | 0.3g | 7.7g | 2g |
| Blueberries (raw) | 57 | 1 cup (148g) | 84 | 0.7g | 0.3g | 14g | 2.4g |
| Avocado (raw) | 160 | 1 medium (150g) | 240 | 2g | 15g | 9g | 6.7g |
| Grapes (raw) | 69 | ½ cup (92g) | 63 | 0.7g | 0.2g | 18g | 0.9g |
| Mango (raw) | 60 | 1 cup sliced (165g) | 99 | 0.8g | 0.4g | 15g | 1.6g |
| VEGETABLESBroccoli (raw) | 34 | 1 cup chopped (91g) | 31 | 2.8g | 0.4g | 7g | 2.6g |
| Carrot (raw) | 41 | 1 medium (61g) | 25 | 0.9g | 0.2g | 10g | 2.8g |
| Spinach (raw) | 23 | 1 cup (30g) | 7 | 2.9g | 0.4g | 3.6g | 2.2g |
| Tomato (raw) | 18 | 1 medium (123g) | 22 | 0.9g | 0.2g | 3.9g | 1.2g |
| Potato (baked) | 93 | 1 medium baked (173g) | 161 | 2.5g | 0.1g | 21g | 2.2g |
| Sweet potato (baked) | 90 | 1 medium (114g) | 103 | 2g | 0.1g | 21g | 3.3g |
| Onion (raw) | 40 | 1 medium (110g) | 44 | 1.1g | 0.1g | 9.3g | 1.7g |
| Cucumber (raw) | 16 | ½ cup sliced (119g) | 19 | 0.7g | 0.1g | 3.6g | 0.5g |
| GRAINS & BREADWhite rice (cooked) | 130 | 1 cup cooked (186g) | 242 | 2.7g | 0.3g | 28g | 0.4g |
| Brown rice (cooked) | 123 | 1 cup cooked (202g) | 248 | 2.7g | 1g | 26g | 1.8g |
| Pasta (cooked) | 131 | 1 cup cooked (140g) | 183 | 5g | 1.1g | 25g | 1.8g |
| White bread | 265 | 1 slice (28g) | 74 | 9g | 3.2g | 49g | 2.7g |
| Whole wheat bread | 247 | 1 slice (28g) | 69 | 13g | 4.2g | 41g | 6g |
| Oats (cooked) | 68 | 1 cup cooked (234g) | 159 | 2.4g | 1.4g | 12g | 1.7g |
| Quinoa (cooked) | 120 | 1 cup cooked (185g) | 222 | 4.4g | 1.9g | 22g | 2.8g |
| DAIRY & EGGSWhole milk | 61 | 1 cup (244ml) | 149 | 3.2g | 3.3g | 4.8g | 0g |
| Cheddar cheese | 403 | 1 oz (28g) | 113 | 25g | 33g | 1.3g | 0g |
| Greek yogurt (plain) | 59 | 6 oz (170g) | 100 | 10g | 0.4g | 3.6g | 0g |
| Butter | 717 | 1 tbsp (14g) | 100 | 0.9g | 81g | 0.1g | 0g |
| Egg (whole) | 155 | 1 large egg (50g) | 78 | 13g | 11g | 1.1g | 0g |
| MEAT & FISHChicken breast (cooked) | 165 | 1 breast (174g) cooked | 287 | 31g | 3.6g | 0g | 0g |
| Ground beef 80/20 (cooked) | 254 | 3 oz (85g) cooked | 216 | 26g | 17g | 0g | 0g |
| Salmon (cooked) | 208 | 3 oz (85g) cooked | 177 | 20g | 13g | 0g | 0g |
| Tuna (canned in water) | 116 | 3 oz (85g) drained | 99 | 26g | 1g | 0g | 0g |
| Shrimp (cooked) | 99 | 3 oz (85g) cooked | 84 | 24g | 0.3g | 0.2g | 0g |
| NUTS & SEEDSAlmonds (whole) | 579 | 1 oz (28g) ≈ 23 almonds | 162 | 21g | 50g | 22g | 12.5g |
| Peanut butter (smooth) | 588 | 2 tbsp (32g) | 188 | 25g | 50g | 20g | 6g |
| Walnuts | 654 | 1 oz (28g) ≈ 14 halves | 183 | 15g | 65g | 14g | 6.7g |
| Chia seeds | 486 | 2 tbsp (28g) | 136 | 17g | 31g | 42g | 34g |
| LEGUMESBlack beans (cooked) | 132 | 1 cup cooked (172g) | 227 | 8.9g | 0.5g | 24g | 8.7g |
| Chickpeas (cooked) | 164 | 1 cup cooked (164g) | 269 | 8.9g | 2.6g | 27g | 7.6g |
| Lentils (cooked) | 116 | 1 cup cooked (198g) | 230 | 9g | 0.4g | 20g | 7.9g |
| BEVERAGESOrange juice (fresh) | 45 | 1 cup (248ml) | 112 | 0.7g | 0.2g | 10g | 0.2g |
| Coca-Cola (regular) | 37 | 12 fl oz can (355ml) | 131 | 0g | 0g | 10g | 0g |
| Coffee (black) | 2 | 8 oz cup (237ml) | 5 | 0.3g | 0g | 0g | 0g |
| Beer (regular) | 43 | 12 fl oz (355ml) | 153 | 0.5g | 0g | 3.6g | 0g |
| SNACKS & SWEETSPotato chips | 536 | 1 oz (28g) ≈ 15 chips | 150 | 7g | 35g | 53g | 4.4g |
| Dark chocolate (70%+) | 598 | 1 oz (28g) ≈ 3 squares | 167 | 7.8g | 43g | 46g | 10.9g |
| Honey | 304 | 1 tbsp (21g) | 64 | 0.3g | 0g | 82g | 0.2g |
| Ice cream (vanilla) | 207 | ½ cup (132g) | 273 | 3.5g | 11g | 24g | 0.7g |
Click any row to load it in the calculator. Source: USDA FoodData Central. Values are for standard preparation unless noted. 1 kcal = 1 Calorie (food calorie).
Food Calorie Lookup · 48 foods · Source: USDA FoodData Central · 1 kcal = 1 food Calorie · Values approximate — actual varies by preparation, variety, and ripeness