How Many Calories Are in Common Foods?

Last updated: August 13, 2024 by Michael Joseph, MSc

Many people are curious about how many calories are in specific foods.

In this guide, you’ll find calorie information for a wide range of popular and commonly consumed foods.

The data is provided as calories (kcal) per 100 grams and per typical serving, with the foods listed in alphabetical order.

Most of the nutritional data comes from the USDA’s FoodData Central database.

If a specific food was unavailable from the USDA database, the nutritional data was sourced from the NCC’s highly-respected Food and Nutrient Database, accessed through Cronometer.

Note: Unless otherwise stated, these calorie values do not account for any additives used in cooking, such as oil.

The Calorie Content of Popular Foods

Food Name	Calories Per 100g	Calories Per Serving (and serving size)
Abalone, cooked	189 kcal	161 kcal per 3oz (85g)
Adzuki beans, cooked	128 kcal	294 kcal per 230g cup
Almonds	579 kcal	164 kcal per oz (28g)
Almond butter	614 kcal	98 kcal per 16g tablespoon
Almond milk, unsweetened	15 kcal	39 kcal per 262g cup
Anchovies	131 kcal	111 kcal per 3oz (85g)
Apple, Granny Smith	58 kcal	97 kcal per medium apple
Apple juice, unsweetened	46 kcal	114 kcal per 248g cup
Apricot	48 kcal	17 kcal per 35g apricot
Artichoke, cooked	53 kcal	64 kcal per medium artichoke
Arugula, raw	25 kcal	5 kcal per 20g cup
Asparagus, boiled	22 kcal	13 kcal per 4 spears
Aubergine, cooked	35 kcal	35 kcal per 99g cup
Avocado	160 kcal	322 kcal per 201g avocado
Bacon, baked	548 kcal	44 kcal per 8g slice
Banana	89 kcal	105 kcal per 118g medium banana
Beef, ground, 80% lean, cooked	272 kcal	231 kcal per 3oz (85g)
Beef, ground, 95% lean, cooked	174 kcal	148 kcal per 3oz (85g)
Beets	44 kcal	75 kcal per 170g cup
Bell pepper, red, raw	26 kcal	31 kcal per 119g medium pepper
Big Mac (Mcdonald’s)	257 kcal	563 kcal per Big Mac
Blackberries	43 kcal	62 kcal per 144g cup
Black beans, cooked	132 kcal	227 kcal per 172g cup
Blueberries	57 kcal	84 kcal per 148g cup
Bok choy, cooked	12 kcal	20 kcal per 170g cup
Boysenberries, frozen	50 kcal	66 kcal per 132g cup
Bread, white	266 kcal	80 kcal per 30g slice
Bread, whole wheat	252 kcal	91 kcal per 36g slice
Brazil nuts	659 kcal	187 kcal per oz (28g)
Broccoli, cooked	35 kcal	55 kcal per 156g cup
Broccoli raab, cooked	25 kcal	21 kcal per oz (85g)
Brussels sprouts, cooked	36 kcal	56 kcal per 156g cup
Buckwheat groats, cooked	92 kcal	155 kcal per 168g cup
Butter	717 kcal	34 kcal per 5g pat
Butternut squash, cooked	40 kcal	82 kcal per 205g cup
Cabbage, cooked	23 kcal	34 kcal per 150g cup
Candy, Kit Kat bar	518 kcal	218 kcal per 1.5oz (42g) bar
Candy, M&M’s, plain	492 kcal	236 kcal per 48g package
Candy, Reese’s Peanut Butter Cups	515 kcal	232 kcal per 2 cups
Candy, Snickers	491 kcal	280 kcal per 2oz (57g) bar
Cannellini beans, canned	114 kcal	299 kcal per 262g cup
Canola oil	884 kcal	124 kcal per 14g tablespoon
Carrots, cooked	35 kcal	per 156g cup (slices)
Cashew nuts, raw	553 kcal	157 kcal per oz (28g)
Catfish, wild, cooked	105 kcal	150 kcal per 143g fillet
Cauliflower, cooked	23 kcal	28 kcal per 124g cup
Celeriac, cooked	27 kcal	42 kcal per 155g cup
Cheese, Cheddar	404 kcal	115 kcal per oz (28g)
Cheesecake, commercial	321 kcal	401 kcal per 125g slice
Cherries, sweet	63 kcal	87 kcal per 138g cup with pits
Chia seeds	486 kcal	138 kcal per oz (28g)
Chicken, breast, skinless, cooked	151 kcal	296 kcal per 196g piece
Chicken drumstick, skin, cooked	191 kcal	201 kcal per 105g drumstick
Chickpeas, cooked	164 kcal	269 kcal per 164g cup
Chili pepper, red, raw	40 kcal	18 kcal per 45g pepper
Chocolate, dark, 70-85% cocoa	598 kcal	170 kcal per oz (28g)
Chocolate, milk	535 kcal	152 kcal per oz (28g)
Chocolate milk, whole	83 kcal	208 kcal per 250g container
Chocolate milk, 1% fat	64 kcal	160 kcal per 250g container
Clams, cooked	148 kcal	126kcal per 3 oz (85g)
Coconut meat, fresh	354 kcal	283 kcal per 80g cup
Coconut milk (for cooking)	197 kcal	56 kcal per oz (28g)
Coconut oil	892 kcal	121 kcal per 14g tablespoon
Cod, cooked	105 kcal	189 kcal per 180g fillet
Cookies, oatmeal, with raisins	430 kcal	116 kcal per 27g cookie
Cookies, Oreo chocolate sandwich	464 kcal	51 kcal per 11g cookie
Corn oil	900 kcal	122 kcal per 14g tablespoon
Corn syrup, high-fructose	281 kcal	53 kcal per 19g tablespoon
Cottage cheese	98 kcal	206 kcal per 210g cup
Cottage cheese, 1% fat	72 kcal	163 kcal per 226g cup
Crab, blue, cooked	83 kcal	112 kcal per 135g cup
Crackers, Ritz	492 kcal	79 kcal per 5 crackers
Cranberries, dried, sweetened	308 kcal	87 kcal per oz (28g)
Cranberries, raw	46 kcal	46 kcal per 100g cup
Cream, heavy whipping	340 kcal	51 kcal per 15g tablespoon
Cucumber, raw, with peel	15 kcal	16 kcal per 104g cup (slices)
Cuttlefish, cooked (fried)	158 kcal	135 kcal per 3oz (85g)
Dates, Medjool	277 kcal	66 kcal per 24g date
Duck, breast, boneless, skin, cooked	202 kcal	242 kcal per 1/2 breast
Edamame, frozen	109 kcal	129 kcal per 118g cup
Egg, hard-boiled, cooked	155 kcal	78 kcal per 50g egg
Eggplant, cooked	35 kcal	35 kcal per 99g cup
Endive, raw	17 kcal	8 kcal per 50g cup
Fig	74 kcal	37 kcal per 50g medium fig
Flatfish, flounder, cooked	86 kcal	109 kcal per 127g fillet
Flaxseeds	534 kcal	151 kcal per oz (28g)
Flour, white	364 kcal	455 kcal per 125g cup
Flour, whole-grain	340 kcal	408 kcal per 120g cup
French Fries (McDonald’s)	323 kcal	378 kcal per medium serving (117g)
Fried chicken, KFC, drumstick	239 kcal	179 kcal per 75g drumstick
Garlic, raw	149 kcal	13 kcal per 3 cloves
Ginger root, raw	80 kcal	9 kcal per 5 slices (11g)
Grapes	69 kcal	104 kcal per 151g cup
Green beans, cooked	35 kcal	44 kcal per 125g cup
Green peas, cooked	84 kcal	134 kcal per 160g cup
Guacamole	92 kcal	26 kcal per oz (28g)
Guava	68 kcal	37 kcal per 55g fruit
Haddock, cooked	90 kcal	135 kcal per 150g fillet
Halibut	111 kcal	176 kcal per 159g half-fillet
Ham, lean, roasted	126 kcal	107 kcal per 3oz (85g)
Hazelnuts	628 kcal	178 kcal per oz (28g)
Herring, cooked	203 kcal	290 kcal per 143g fillet
Honey	304 kcal	64 kcal per 21g tablespoon
Horseradish	503 kcal	28 kcal per 6g teaspoon
Hummus	237 kcal	67 kcal per oz (28g)
Ice-cream, vanilla	207 kcal	137 kcal per 66g half-cup
Jalapeno, raw	29 kcal	4 kcal per 14g pepper
Jerky, beef	410 kcal	116 kcal per oz (28g)
Jelly (jam)	278 kcal	56 kcal per 20g tablespoon
Kefir, low-fat	62 kcal	88 kcal per 5oz (140g)
Kelp	43 kcal	12 kcal per oz (28g)
Ketchup	101 kcal	17 kcal per 17g tablespoon
Kimchi	15 kcal	23 kcal per 150g cup
Kiwi	63 kcal	51 kcal per 81g fruit
Kohlrabi, cooked	29 kcal	48 kcal per 165g cup
Kumquat	71 kcal	13 kcal per 19g fruit
Lamb, chop, bone-in, lean, cooked	234 kcal	126 kcal per 54g chop
Lard	902 kcal	115 kcal per 13g tablespoon
Leeks, cooked	31 kcal	16 kcal per half-cup (52g)
Lemon	29 kcal	24 kcal per 84g fruit
Lima beans, cooked	115 kcal	216 kcal per 188g cup
Lime	30 kcal	20 kcal per 67g fruit
Liver, beef, cooked	191 kcal	162 kcal per 3oz (85g)
Liver, chicken, cooked	167 kcal	142 kcal per 3oz (85g)
Liver, pork, cooked	165 kcal	140 kcal per 3oz (85g)
Liverwurst	326 kcal	59 kcal per 18g slice
Lobster, Northern, cooked	89 kcal	76 kcal per 3oz (85g)
Macadamia nuts, raw	718 kcal	204 kcal per oz (28g)
Mackerel, Atlantic, cooked	262 kcal	231 kcal per 88g fillet
Mango	60 kcal	99 kcal per 165g cup (pieces)
Maple syrup	160 kcal	52 kcal per 20g tablespoon
Margarine, 80% fat	713 kcal	101 kcal per 14g tablespoon
Mayonnaise, light	334 kcal	50 kcal per 15g tablespoon
Mayonnaise, regular	680 kcal	94 kcal per 14g tablespoon
Milk, whole	61 kcal	149 kcal per 244g cup
Milk, 1% milkfat	42 kcal	102 kcal per 244g cup
Milk, 2% milkfat	50 kcal	122 kcal per 244g cup
Miso paste	198 kcal	34 kcal per 17g tablespoon
Mung beans, cooked	105 kcal	212 kcal per 202g cup
Mushrooms, white button, cooked	28 kcal	44 kcal per 156g cup
Mussels, cooked	172 kcal	146 kcal per 3oz (85g)
Mustard, yellow	60 kcal	3 kcal per 5g teaspoon
Natto	211 kcal	60 kcal per oz (28g)
Nectarine	44 kcal	62 kcal per 142g medium fruit
Nori/laver, dried seaweed	35 kcal	4 kcal per 2 tablespoons
Oatmeal, prepared with water	68 kcal	159 kcal per 234g cup
Oats, dry	379 kcal	307 kcal per 81g cup
Oat bran, raw	246 kcal	231 kcal per 94g cup
Oat milk	48 kcal	117 kcal per 244g cup
Octopus, cooked	164 kcal	139 kcal per 3oz (85g)
Olives, black	116 kcal	33 kcal per oz (28g)
Olives, green	145 kcal	41 kcal per oz (28g)
Olive oil	884 kcal	119 kcal per 14g tablespoon
Onions	44 kcal	41 kcal per 94g medium onion
Oranges	49 kcal	69 kcal per 140g orange
Orange juice	45 kcal	112 kcal per 248g cup
Oysters, cooked	163 kcal	139 kcal per 3oz (85g)
Papaya	43 kcal	62 kcal per 145g cup
Parsnips	71 kcal	114 kcal per 160g parsnip
Passion fruit	97 kcal	17 kcal per 18g fruit
Pasta, white, cooked (penne)	158 kcal	169 kcal per 107g cup
Pasta, whole-wheat, cooked (penne)	149 kcal	145 kcal per 97g cup
Pate, liver	319 kcal	90 kcal per oz (28g)
Peach	39 kcal	59 kcal per 150g medium peach
Pear	57 kcal	101 kcal per 178g medium pear
Peanuts, raw	567 kcal	161 kcal per oz (28g)
Peanut butter, chunky	589 kcal	188 kcal per 2 tablespoons (32g)
Peanut butter, smooth	598 kcal	191 kcal per 2 tablespoons (32g)
Peanut oil	884 kcal	119 kcal per 14g tablespoon
Pecans	691 kcal	196 kcal per oz (28g)
Pepperoni	504 kcal	141 kcal per oz (28g)
Pesto (basil pesto)	372 kcal	105 kcal per oz (28g)
Pineapple	50 kcal	83 kcal per 165g cup
Pinto beans, cooked	143 kcal	245 kcal per 171g cup
Pistachio nuts, dry roasted	572 kcal	162 kcal per oz (28g)
Pizza, 14″, cheese pizza, Domino’s classic crust	257 kcal	278 kcal per 108g slice
Pizza, 14″, pepperoni pizza, Domino’s classic crust	273 kcal	308 kcal per 113g slice
Plum	46 kcal	30 kcal per 66g fruit
Pomegranate	83 kcal	234 kcal per 282g pomegranate
Popcorn, air-popped	387 kcal	31 kcal per 8g cup
Popcorn, oil-popped	500 kcal	40 kcal per 8g cup
Pork chop, loin, sirloin, boneless, lean, cooked	161 kcal	256 kcal per 159g chop
Pork, ground, 84% lean, cooked	301 kcal	256 kcal per 3oz (85g)
Pork, ground, 96% lean, cooked	185 kcal	157 kcal per 3oz (85g)
Potatoes, flesh and skin, baked	92 kcal	159 kcal per medium (173g) potato
Potatoes, boiled	87 kcal	136 kcal per 156g cup
Potatoes, mashed with butter and milk	113 kcal	237 kcal pe 210g cup
Potato chips – Lay’s classic (original)	541 kcal	153 kcal per oz (28g) bag
Potato chips – Pringles (original)	514 kcal	206 kcal per small can (40g)
Prosciutto	178 kcal	16 kcal per 9g slice
Pumpkin, cooked	20 kcal	49 kcal per 245g cup (mashed)
Pumpkin seeds	559 kcal	158 kcal per oz (28g)
Quinoa, cooked	120 kcal	222 kcal per 185g cup
Radish, daikon, cooked	17 kcal	25 kcal per 147g cup
Radish, raw	16 kcal	1 kcal per 9g large radish
Raisins, seedless	299 kcal	85 kcal per oz (28g)
Ranch dressing, reduced fat	196 kcal	29 kcal per 15g tablespoon
Ranch dressing, regular	430 kcal	65 kcal per 15g tablespoon
Raspberries	52 kcal	64 kcal per 123g cup
Red kidney beans, cooked	127 kcal	225 kcal per 177g cup
Rhubarb, raw	21 kcal	26 kcal per 126g cup (diced)
Rice, brown, cooked	112 kcal	218 kcal per 195g cup
Rice, white, cooked	130 kcal	267 kcal per 205g cup
Rice, wild, cooked	101 kcal	166 kcal per 164g cup
Rice bran oil	884 kcal	120 kcal per 14g tablespoon
Rutabaga, cooked	30 kcal	72 kcal per 240g cup (mashed)
Rye bread	259 kcal	83 kcal per 32g regular slice
Salami	407 kcal	41 kcal per 10g slice
Salmon, Atlantic, farmed, cooked	206 kcal	367 kcal per 178g half-fillet
Salmon, Atlantic, wild, cooked	182 kcal	280 kcal per 154g half-fillet
Salsa	29 kcal	10 kcal per 2 tablespoons (36g)
Sardines, canned in oil	208 kcal	191 kcal per 3.75oz (92g) can
Sauerkraut	19 kcal	27 kcal per 142g cup
Sausage, cooked	325 kcal	244 kcal per large (75g) link
Sesame oil	884 kcal	120 kcal per 14g tablespoon
Sesame seeds	573 kcal	162 kcal per oz (28g)
Shallots, cooked	44 kcal	70 kcal per 160g cup
Shrimp, cooked	99 kcal	84 kcal per 3oz (85g)
Soybeans, cooked	172 kcal	296 kcal per 172g cup
Soybean oil	884 kcal	120 kcal per 14g tablespoon
Soy milk	33 kcal	80 kcal per 243g cup
Soy protein concentrate	328 kcal	93 kcal per oz (28g)
Soy sauce	53 kcal	8 kcal per 16g tablespoon
Spinach, cooked	23 kcal	41 kcal per 180g cup
Star fruit	31 kcal	28 kcal per 91g medium fruit
Steak, porterhouse, lean and fat, grilled	263 kcal	1120 kcal per 426g steak
Steak, ribeye, lean, grilled	246 kcal	514 kcal per 209g steak
Steak, top sirloin, lean and fat, cooked	257 kcal	786 kcal per 306g steak
Strawberries	32 kcal	49 kcal per 152g cup (halves)
Sugar	387 kcal	16 kcal per 4g teaspoon
Sunflower oil	884 kcal	120 kcal per 14g tablespoon
Sunflower seeds	584 kcal	166 kcal per oz (28g)
Squid, cooked (fried)	175 kcal	149 kcal per 3oz (85g)
Sweet corn, yellow, canned	67 kcal	110 kcal per 164g cup
Sweet corn, yellow, cooked	96 kcal	99 kcal per 103g medium ear
Sweet potato, baked in skin	90 kcal	162 kcal per 180g large potato
Tahini	595 kcal	89 kcal per 15g tablespoon
Tallow	902 kcal	115 kcal per 13g tablespoon
Tofu, firm, prepared with calcium	144 kcal	181 kcal per 126g half-cup
Tomatoes, red, raw	18 kcal	22 kcal per 123g medium tomato
Tomato puree	38 kcal	95 kcal per 250g cup
Trout, rainbow, farmed, cooked	168 kcal	119 kcal per 71g fillet
Trout, rainbow, wild, cooked	150 kcal	215 kcal per 143g fillet
Tuna, bluefin, cooked	184 kcal	156 kcal per 3oz (85g)
Tuna, light, canned in water	86 kcal	142 kcal per 165g can
Tuna, skipjack, cooked	132 kcal	203 kcal per 154g half-fillet
Tuna, yellowfin, cooked	130 kcal	111 kcal per 3oz (85g)
Turkey, breast, meat only, cooked	147 kcal	125 kcal per 3oz (85g)
Turkey, ground, cooked	203 kcal	173 kcal per 3oz (85g)
Turkey bacon, cooked	368 kcal	30 kcal per 8g slice
Turnips, cooked	22 kcal	51 kcal per 230g cup (mashed)
Walnuts	654 kcal	185 kcal per oz (28g)
Wasabi	292 kcal	19 kcal per 7g teaspoon
Watercress	11 kcal	4 kcal per 34g cup
Watermelon	30 kcal	86 kcal per 286g wedge
Wheat bran	216 kcal	125 kcal per 58g cup
Wheat germ, toasted	382 kcal	432 kcal per 113g cup
Whey protein isolate, powder	359 kcal	103 kcal per 29g scoop
Whopper, with cheese, Burger King	250 kcal	790 kcal per Whopper
Yogurt, Greek, plain, nonfat	59 kcal	100 kcal per 1.6oz (170g) container
Yogurt, Greek, plain, whole milk	97 kcal	165 kcal per 1.6oz (170g) container
Yogurt, plain, nonfat	50 kcal	95 kcal per 1.6oz (170g) container
Yogurt, plain, whole milk	61 kcal	104 kcal per 1.6oz (170g) container

^{Table 1: The Calorie content of popular, commonly consumed foods, provided per 100 grams and per serving}

Which Foods Contain the Most Calories?

As the table indicates, the foods with the highest calorie content per gram include the following:

Candy
Cheese
Chocolate
Condiments like mayonnaise and salad dressings
Fast food (e.g. burgers, French fries, pizza)
Fats and oils
Fatty cuts of meat
Nuts
Potato chips
Seeds
Sugar

However, it is important to consider the typical serving size people usually eat.

For example, a small handful of nuts weighing about one ounce (28 grams) won’t result in a high calorie intake.

In contrast, a cheeseburger, such as Burger King’s Whopper with cheese, provides a significant number of calories per serving.

Which Foods Contain the Fewest Calories?

Common types of food that provide the lowest number of calories generally include the following groups:

Fish (particularly lean white fish)
Fruit (particularly berries and watermelon)
Lean meats, such as chicken breast and 95% lean beef
Low-fat dairy, such as 1% milk, reduced-fat cheese, and nonfat yogurt
Soy products like soy milk and tofu
Vegetables, particularly leafy greens and other non-starchy options

Should We Judge the Merits of Food Based On Its Calorie Content?

It is important to understand the nuances of what “high calorie” and “low calorie” mean.

First, the overall number of calories consumed throughout the day is crucial. In this context, energy requirements, meaning the number of calories a person needs daily, vary by individual.

For example, the United States Food and Drug Administration estimates that most adults require between 1,800 and 3,200 calories per day, depending on factors such as sex, age, and activity levels (1).

However, this doesn’t mean that high-calorie foods are “bad” and low-calorie foods are “good.” The number of calories in a food doesn’t necessarily reflect its healthfulness.

Consider these examples:

Nuts are among the highest-calorie foods per gram, yet they provide healthy fats and a wide range of essential vitamins and minerals.
Cheese is high in calories, but it’s one of the best dietary sources of calcium and offers a high protein content.
A small packet of candy may contain fewer calories than a tablespoon of olive oil, but that doesn’t mean the candy is a healthier choice.
It’s often the type of food you eat that determines your total calorie intake. Some foods are more satiating than others, meaning they promote a feeling of fullness and reduce the desire to eat more.

Overall, the healthfulness of a diet depends on the composition of the entire diet and one’s habitual consumption patterns—not just one specific food choice.

The same applies to calorie content; what matters most is the overall amount consumed throughout the day (and week).

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Michael Joseph, MSc

Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.