Calories in Common Foods
Reference values for the foods people log most, given per 100g and per common serving. Preparation state is stated on every row, because raw and cooked are genuinely different numbers and mixing them is one of the largest silent errors in food logging.
Protein
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| Chicken breast, skinless, roasted | 165 | 1 breast (172g) | 284 |
| Chicken thigh, skinless, roasted | 209 | 1 thigh (52g) | 109 |
| Beef mince, 80/20, cooked | 254 | 100g | 254 |
| Beef mince, 95/5, cooked | 172 | 100g | 172 |
| Salmon, cooked | 208 | 1 fillet (154g) | 320 |
| Tuna, canned in water, drained | 116 | 1 can (142g) | 165 |
| Egg, whole, hard-boiled | 155 | 1 large (50g) | 78 |
| Egg white, raw | 52 | 1 large (33g) | 17 |
| Tofu, firm | 76 | 100g | 76 |
| Greek yoghurt, plain, non-fat | 59 | 1 cup (245g) | 145 |
Grains and starches
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| White rice, cooked | 130 | 1 cup (158g) | 205 |
| Brown rice, cooked | 112 | 1 cup (195g) | 218 |
| Pasta, cooked | 131 | 1 cup (140g) | 183 |
| Oats, dry rolled | 389 | ½ cup (40g) | 156 |
| Bread, white | 265 | 1 slice (28g) | 74 |
| Bread, wholemeal | 247 | 1 slice (28g) | 69 |
| Potato, boiled, skinless | 87 | 1 medium (167g) | 145 |
| Sweet potato, baked | 90 | 1 medium (114g) | 103 |
| Quinoa, cooked | 120 | 1 cup (185g) | 222 |
Legumes
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| Lentils, cooked | 116 | 1 cup (198g) | 230 |
| Black beans, cooked | 132 | 1 cup (172g) | 227 |
| Chickpeas, cooked | 164 | 1 cup (164g) | 269 |
| Peanut butter | 588 | 2 tbsp (32g) | 188 |
Vegetables
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| Broccoli, raw | 34 | 1 cup (91g) | 31 |
| Spinach, raw | 23 | 1 cup (30g) | 7 |
| Carrot, raw | 41 | 1 medium (61g) | 25 |
| Tomato, raw | 18 | 1 medium (123g) | 22 |
| Bell pepper, raw | 31 | 1 medium (119g) | 37 |
| Onion, raw | 40 | 1 medium (110g) | 44 |
| Courgette, raw | 17 | 1 medium (196g) | 33 |
Fruit
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| Banana | 89 | 1 medium (118g) | 105 |
| Apple, with skin | 52 | 1 medium (182g) | 95 |
| Orange | 47 | 1 medium (131g) | 62 |
| Blueberries | 57 | 1 cup (148g) | 84 |
| Strawberries | 32 | 1 cup (152g) | 49 |
| Grapes | 69 | 1 cup (151g) | 104 |
| Avocado | 160 | ½ medium (68g) | 109 |
Dairy
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| Whole milk | 61 | 1 cup (244g) | 149 |
| Skimmed milk | 34 | 1 cup (245g) | 83 |
| Cheddar cheese | 403 | 1 slice (28g) | 113 |
| Mozzarella, part-skim | 254 | 28g | 71 |
| Butter | 717 | 1 tbsp (14g) | 100 |
Fats, nuts and oils
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| Olive oil | 884 | 1 tbsp (14g) | 124 |
| Almonds | 579 | 28g (~23 nuts) | 162 |
| Walnuts | 654 | 28g | 183 |
| Cashews | 553 | 28g | 155 |
| Chia seeds | 486 | 1 tbsp (12g) | 58 |
Sugars and condiments
| Food | kcal / 100g | Common serving | kcal / serving |
|---|---|---|---|
| Sugar, granulated | 387 | 1 tsp (4g) | 15 |
| Honey | 304 | 1 tbsp (21g) | 64 |
| Mayonnaise | 680 | 1 tbsp (14g) | 95 |
| Ketchup | 101 | 1 tbsp (17g) | 17 |
| Soy sauce | 53 | 1 tbsp (16g) | 8 |
The raw-versus-cooked trap
This causes more logging error than any other single confusion, and it is not intuitive.
Cooking removes water. 100g of raw chicken becomes roughly 70–75g cooked, and that cooked 100g therefore contains more calories than raw 100g — around 165 against 120. The food did not gain energy. It lost mass.
Weigh raw and log the raw entry wherever you can. Raw weights are consistent; cooked weights depend on method, temperature and time. If you must weigh cooked, pick an entry that explicitly says cooked. Mixing the two silently misstates meat by 20–30%.
What the table cannot include
Cooking fat. The single most omitted item in logged meals. A tablespoon of olive oil is 124 calories and it is invisible in the finished dish.
Your actual portion. The serving column is a convention, not a description of your plate.
Variety and cut. Beef mince at 80/20 and 95/5 differ by about 80 calories per 100g. "Mince" is not one food.
Anything composite. A curry, a stew, a restaurant plate. Those cannot be looked up in a table at all, and they are where most people's tracking actually breaks down — which is a different problem from the one this page solves.
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How to use a reference table well
- Weigh in grams and use the per-100g column. Household measures carry variance the table cannot capture.
- Check the preparation state on the row against what you actually weighed.
- Add the cooking fat separately. It is never in the ingredient row.
- Round to the nearest ten. The source data does not support more.
- Weigh the dense things, eyeball the rest. A 30% error on spinach is nothing; a 30% error on olive oil is 40 calories per spoonful.
Frequently Asked Questions
Are calories measured raw or cooked?
It depends on the entry you select, and mixing them is a major silent error. Cooking removes water, so 100g cooked contains more calories than 100g raw. Weigh raw and log raw where possible; raw weights are consistent, cooked weights vary with method.
How many calories are in 100g of chicken breast?
About 165 roasted and skinless, about 120 raw. The difference is water loss, not a change in the food. Cooking fat is additional and is the most commonly omitted item in a logged meal.
Why do apps disagree on the same food?
Different databases, different preparation assumptions, and label tolerance on packaged goods. Differences of 10-15% between reasonable sources are normal; 50% usually means the wrong entry was selected.
Should I log by weight or by serving?
By weight. Household measures carry large hidden variance — a cup of granola depends on how it settles. Most people settle on weighing calorie-dense items and eyeballing vegetables, which is a reasonable trade.
Values are reference figures drawn from standard food composition data (USDA FoodData Central) and rounded. They describe typical items, not the specific food in front of you.