Calories in

Calories in common foods

Calorie counts, macros, fiber, and glycemic data for everyday foods. Each entry shows multiple serving sizes (1 medium, 100g, 1 cup) plus variant comparisons (raw vs cooked, white vs brown, etc.). All numbers reflect peer-reviewed USDA database values.

Staples & grains

Calories in Rice

1 cup cooked white rice (158g): 205 kcal · GI 73

Calories in Oats

40g dry rolled oats: 156 kcal · GI 55

Calories in Roti

1 small roti (~25g): 75 kcal · GI 62

Calories in Sweet Potato

1 medium baked sweet potato (~150g): 130 kcal · GI 44

Calories in Bread

1 slice white bread (28g): 75 kcal · GI 73

Calories in Pasta

1 cup cooked pasta (~140g): 221 kcal · GI 48

Calories in Pizza

1 slice cheese pizza (~107g): 285 kcal

Calories in Pizza Slice

NY-style cheese slice (~107g): 285 kcal

Calories in Dosa

1 plain dosa (~50g): 130 kcal · GI 60

Calories in Idli

1 idli (~40g): 39 kcal · GI 65

Calories in Biryani

1 plate chicken biryani (~250g): 470 kcal · GI 58

Calories in Naan

1 plain naan (~90g): 260 kcal · GI 71

Calories in Aloo Paratha

1 aloo paratha (~120g): 290 kcal · GI 65

Calories in Oatmeal

1 cup plain cooked oatmeal (~234g): 166 kcal · GI 55

Calories in Pancakes

1 small (4-inch) pancake (~38g): 85 kcal · GI 67

Calories in French Toast

1 slice french toast (~65g): 160 kcal · GI 70

Calories in Sandwich

1 turkey sandwich (~200g): 350 kcal

Calories in Quinoa

1 cup cooked quinoa (~185g): 222 kcal · GI 53

Calories in Potato

1 medium baked potato (~150g): 165 kcal · GI 78

Calories in Subway Sandwich

6-inch Veggie Delite: 230 kcal

Calories in Pad Thai

Restaurant pad thai with shrimp (~400g): 750 kcal

Calories in Spaghetti Bolognese

1.5 cups pasta + meat sauce (~340g): 450 kcal

Calories in Fried Rice

1 cup chicken fried rice (~200g): 380 kcal

Calories in Macaroni and Cheese

1 cup homemade mac and cheese (~200g): 400 kcal

Calories in Pho

1 small bowl beef pho (~470g): 350 kcal

Calories in Pad See Ew

Restaurant pad see ew with chicken (~400g): 650 kcal

Calories in Noodles

1 cup cooked ramen noodles (~165g): 115 kcal

Proteins

Calories in Chicken Breast

100g cooked, skinless: 165 kcal

Calories in Eggs

1 large whole egg (50g): 72 kcal

Calories in Salmon

100g cooked Atlantic salmon: 206 kcal

Calories in Dal (Lentils)

1 cup cooked dal (~198g): 230 kcal · GI 32

Calories in Tofu

100g firm tofu: 76 kcal

Calories in Beef

100g cooked 90% lean ground: 196 kcal

Calories in Tuna

1 can tuna in water (165g drained): 191 kcal

Calories in Lentils

1 cup cooked lentils (~198g): 230 kcal · GI 32

Calories in Salmon Sashimi

6 pieces sashimi (~75g): 130 kcal

Calories in Chicken Tikka Masala

1 cup chicken tikka masala (~250g): 440 kcal

Calories in Dal Makhani

1 cup dal makhani (~250g): 320 kcal · GI 32

Calories in Chickpeas

1 cup cooked chickpeas (~164g): 269 kcal · GI 28

Calories in Pork Chop

4 oz cooked pork loin chop (113g): 230 kcal

Calories in Shrimp

4 oz cooked shrimp (113g): 113 kcal

Calories in Turkey Breast

4 oz cooked turkey breast (113g): 153 kcal

Calories in Cod

4 oz cooked cod (113g): 119 kcal

Calories in Tilapia

4 oz cooked tilapia (113g): 145 kcal

Calories in Beans

1 cup cooked black beans (~172g): 227 kcal · GI 30

Calories in Sushi Roll

8-piece cucumber roll: 160 kcal

Calories in Burger

Plain hamburger (no cheese): 250 kcal

Calories in Taco

1 carne asada street taco: 180 kcal

Calories in Curry

1 cup chicken tikka masala: 440 kcal

Calories in Sausage

1 breakfast sausage link (~25g): 78 kcal

Calories in Bacon

1 slice cooked bacon (~8g): 43 kcal

Fruits

Calories in Banana

1 small banana (~101g): 90 kcal · GI 51

Calories in Apple

1 small apple (149g): 77 kcal · GI 36

Calories in Avocado

1/2 medium avocado (~75g): 120 kcal

Calories in Mango

1 cup sliced mango (165g): 99 kcal · GI 51

Calories in Orange

1 small orange (~96g): 45 kcal · GI 43

Calories in Strawberries

1 cup strawberries (~152g): 49 kcal · GI 40

Calories in Blueberries

1 cup blueberries (~148g): 84 kcal · GI 53

Calories in Dates

1 Medjool date (~24g): 66 kcal · GI 42

Calories in Grapes

1 cup grapes (~151g): 104 kcal · GI 53

Calories in Watermelon

1 cup cubed watermelon (~152g): 46 kcal · GI 72

Calories in Pineapple

1 cup pineapple chunks (~165g): 83 kcal · GI 51

Dairy

Calories in Greek Yoghurt

100g plain non-fat: 59 kcal

Calories in Paneer

50g paneer: 132 kcal

Calories in Milk

1 cup whole milk (240ml): 146 kcal · GI 27

Calories in Cheese

1 oz cheddar (28g): 113 kcal

Calories in Ice Cream

1/2 cup vanilla ice cream (~66g): 137 kcal

Calories in Cottage Cheese

1/2 cup low-fat cottage cheese (~113g): 81 kcal

Calories in Yoghurt with Fruit

Plain Greek yoghurt + 1/2 cup berries (~200g): 132 kcal

Snacks & nuts

Calories in Almonds

1 oz (28g, ~23 almonds): 164 kcal

Calories in Avocado Toast

Basic (1 slice + 1/2 avocado): 250 kcal

Calories in Peanut Butter

1 Tbsp peanut butter (16g): 94 kcal

Calories in Dark Chocolate

1 square (~10g): 60 kcal · GI 23

Calories in Olive Oil

1 tsp olive oil (5ml): 40 kcal

Calories in French Fries

Small fries (fast food, ~71g): 222 kcal · GI 75

Calories in Samosa

1 medium samosa (~50g): 130 kcal

Calories in Chocolate Chip Cookie

1 small cookie (~16g): 80 kcal · GI 58

Calories in Banana Bread

1 slice homemade (~60g): 200 kcal

Calories in Big Mac

1 Big Mac: 550 kcal

Calories in Donut

1 glazed donut (~58g): 240 kcal

Calories in Peanuts

1 oz peanuts (28g, ~28 peanuts): 161 kcal

Calories in Walnuts

1 oz walnuts (28g, ~14 halves): 185 kcal

Calories in Cashews

1 oz cashews (28g, ~18 cashews): 157 kcal

Calories in Butter

1 tsp butter (5g): 36 kcal

Vegetables

Calories in Broccoli

1 cup raw broccoli (~91g): 31 kcal · GI 15

Calories in Spinach

1 cup raw spinach (~30g): 7 kcal · GI 15

Calories in Salad

2 cups green salad with vinaigrette: 95 kcal

Calories in Cucumber

1 cup sliced cucumber (~104g): 16 kcal

Calories in Carrot

1 medium carrot (~61g): 25 kcal · GI 39

Calories in Bell Pepper

1 medium bell pepper (~119g): 37 kcal · GI 15

Calories in Tomato

1 medium tomato (~123g): 22 kcal

Calories in Onion

1 medium onion (~110g): 44 kcal

Calories in Corn

1 medium ear of corn (~103g): 80 kcal · GI 55

Beverages

Calories in Beer

12 oz regular beer (355ml): 153 kcal

Calories in Coffee

1 cup black coffee (240ml): 2 kcal

Calories in Wine

5 oz glass red wine (148ml): 125 kcal

Calories in Starbucks Latte

Tall latte with whole milk (12 oz): 150 kcal

Calories in Green Tea

1 cup plain green tea (240ml): 2 kcal

Calories in Protein Shake

1 scoop whey protein in water (~30g powder): 120 kcal

Calories in Apple Juice

1 cup apple juice (240ml): 113 kcal · GI 41

Calories in Coca-Cola

1 can (12 oz / 355ml): 140 kcal · GI 63

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