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Calories and macros per 100 g

A plain reference for the food people actually eat: calories, protein, fat, carbs, fibre and glycaemic index per 100 g. Useful when you are logging a meal, planning the shop or checking what a portion really adds up to.

How to read these numbers

  • Every value is per 100 g of the edible part — bones, peel, pits and shells are not counted.
  • Raw or cooked is part of the name: dry rice and cooked rice are separate cards, because water changes the weight and not the calories.
  • Treat the figures as a reference point. Variety, fat content and the way something is cooked move them by 10–20%.

The values are averages from public food composition tables, and the same food shifts with variety, fat content, ripeness and cooking. For anything packaged, the label on your own pack is the more accurate number.

Grains, pasta and bread

🌾 Rolled oats, dry

379 calories · per 100 g

🌾 Steel-cut oats, dry

371 calories · per 100 g

🥣 Oatmeal, cooked with water

71 calories · per 100 g

🥣 Porridge made with semi-skimmed milk

92 calories · per 100 g

🥣 Instant oats, plain sachet, dry

375 calories · per 100 g

🥣 Granola, plain

471 calories · per 100 g

🥣 Muesli, no added sugar

362 calories · per 100 g

🥣 Corn flakes

378 calories · per 100 g

🌾 Wheat biscuit cereal

362 calories · per 100 g

🥣 Bran flakes

350 calories · per 100 g

🌾 Shredded wheat

340 calories · per 100 g

🥣 Oat ring cereal

379 calories · per 100 g

🥣 Puffed rice cereal

382 calories · per 100 g

🥣 Frosted corn flakes

375 calories · per 100 g

🍚 White rice, long grain, dry

360 calories · per 100 g

🍚 White rice, cooked

130 calories · per 100 g

🍚 Brown rice, dry

367 calories · per 100 g

🍚 Brown rice, cooked

123 calories · per 100 g

🍚 Basmati rice, cooked

130 calories · per 100 g

🍚 Jasmine rice, cooked

129 calories · per 100 g

🌾 Wild rice, cooked

101 calories · per 100 g

🌾 Quinoa, dry

368 calories · per 100 g

🌾 Quinoa, cooked

120 calories · per 100 g

🌾 Couscous, dry

376 calories · per 100 g

🌾 Couscous, cooked

112 calories · per 100 g

🌾 Bulgur wheat, cooked

88 calories · per 100 g

🍝 Pasta, dry

371 calories · per 100 g

🍝 Pasta, cooked

158 calories · per 100 g

🍝 Whole wheat pasta, dry

348 calories · per 100 g

🍜 Egg noodles, cooked

138 calories · per 100 g

🍜 Instant ramen noodles, dry block

448 calories · per 100 g

🍜 Rice noodles, cooked

108 calories · per 100 g

🍞 White bread, sliced

265 calories · per 100 g

🍞 Whole wheat bread, sliced

247 calories · per 100 g

🍞 Sourdough bread

262 calories · per 100 g

🍞 Rye bread

259 calories · per 100 g

🥯 Bagel, plain

275 calories · per 100 g

🍞 English muffin

235 calories · per 100 g

🥞 Crumpet

199 calories · per 100 g

🍔 Hamburger bun

279 calories · per 100 g

🌯 Flour tortilla

306 calories · per 100 g

🌮 Corn tortilla

218 calories · per 100 g

🫓 Pita bread, white

275 calories · per 100 g

🫓 Naan bread

310 calories · per 100 g

🥣 Grits, cooked

59 calories · per 100 g

Vegetables

🥦 Broccoli, raw

39 calories · per 100 g

🥦 Broccoli, steamed

39 calories · per 100 g

🥬 Cauliflower, raw

29 calories · per 100 g

🍚 Cauliflower rice, cooked

27 calories · per 100 g

🥕 Carrots, raw

42 calories · per 100 g

🥕 Carrots, boiled

36 calories · per 100 g

🥬 Spinach, raw

28 calories · per 100 g

🥬 Spinach, cooked

30 calories · per 100 g

🥬 Kale, raw

40 calories · per 100 g

🥬 Romaine lettuce

19 calories · per 100 g

🥬 Iceberg lettuce

16 calories · per 100 g

🥗 Mixed salad leaves

18 calories · per 100 g

🥬 Green cabbage, raw

27 calories · per 100 g

🥬 Red cabbage, raw

35 calories · per 100 g

🥬 Brussels sprouts, raw

48 calories · per 100 g

🥬 Brussels sprouts, roasted in oil

85 calories · per 100 g

🫛 Green beans, cooked

36 calories · per 100 g

🫛 Garden peas, frozen, cooked

76 calories · per 100 g

🌽 Sweetcorn, canned, drained

92 calories · per 100 g

🥬 Asparagus, cooked

26 calories · per 100 g

🥒 Zucchini, raw

19 calories · per 100 g

🍆 Eggplant, raw

27 calories · per 100 g

🫑 Red bell pepper

29 calories · per 100 g

🫑 Green bell pepper

22 calories · per 100 g

🥒 Cucumber

17 calories · per 100 g

🥬 Celery

14 calories · per 100 g

🍅 Tomato, raw

20 calories · per 100 g

🍅 Cherry tomatoes

22 calories · per 100 g

🥫 Chopped tomatoes, canned

23 calories · per 100 g

🧅 Onion, raw

40 calories · per 100 g

🧅 Red onion, raw

39 calories · per 100 g

🧄 Garlic, raw

152 calories · per 100 g

🍄 White mushrooms, raw

26 calories · per 100 g

🍄 Portobello mushrooms

26 calories · per 100 g

🥔 Potato, raw

77 calories · per 100 g

🥔 Potato, boiled

86 calories · per 100 g

🥔 Potato, baked, with skin

93 calories · per 100 g

🥔 Mashed potato with butter and milk

101 calories · per 100 g

🍠 Sweet potato, raw

86 calories · per 100 g

🍠 Sweet potato, baked

90 calories · per 100 g

🎃 Butternut squash, cooked

49 calories · per 100 g

🎃 Pumpkin, canned

37 calories · per 100 g

🫜 Beetroot, cooked

46 calories · per 100 g

🥕 Parsnips, roasted

108 calories · per 100 g

🥗 Coleslaw

163 calories · per 100 g

Fruit and berries

🍎 Apple, with skin

55 calories · per 100 g

🍌 Banana

93 calories · per 100 g

🍊 Orange

49 calories · per 100 g

🍊 Clementine

51 calories · per 100 g

🍇 Grapes, red

74 calories · per 100 g

🍓 Strawberries

34 calories · per 100 g

🫐 Blueberries

60 calories · per 100 g

🫐 Raspberries

52 calories · per 100 g

🫐 Blackberries

43 calories · per 100 g

🍍 Pineapple

53 calories · per 100 g

🥭 Mango

63 calories · per 100 g

🍉 Watermelon

33 calories · per 100 g

🍈 Cantaloupe melon

36 calories · per 100 g

🍈 Honeydew melon

37 calories · per 100 g

🍑 Peach

42 calories · per 100 g

🍑 Nectarine

47 calories · per 100 g

🍐 Pear

59 calories · per 100 g

🍑 Plum

49 calories · per 100 g

🥝 Kiwi fruit

63 calories · per 100 g

🍒 Cherries, fresh

66 calories · per 100 g

🍊 Grapefruit

44 calories · per 100 g

🍑 Apricots, fresh

50 calories · per 100 g

🥑 Avocado

165 calories · per 100 g

🍎 Pomegranate seeds

86 calories · per 100 g

🥭 Papaya

45 calories · per 100 g

🍑 Figs, fresh

78 calories · per 100 g

🫐 Cranberries, fresh

48 calories · per 100 g

🌱 Rhubarb, raw

22 calories · per 100 g

🥭 Passion fruit

103 calories · per 100 g

🍇 Fruit salad, fresh mixed

53 calories · per 100 g

🫐 Mixed berries, frozen

48 calories · per 100 g

🍑 Peaches, canned in juice

53 calories · per 100 g

🍎 Applesauce, unsweetened

44 calories · per 100 g

🍊 Mandarin oranges, canned in juice

61 calories · per 100 g

🫐 Blackcurrants

66 calories · per 100 g

🍇 Raisins

310 calories · per 100 g

🍑 Dried apricots

250 calories · per 100 g

🌴 Medjool dates

285 calories · per 100 g

🍇 Prunes

250 calories · per 100 g

🫐 Dried cranberries

318 calories · per 100 g

Meat, fish and eggs

🍗 Chicken breast, raw, skinless

120 calories · per 100 g

🍗 Chicken breast, grilled

165 calories · per 100 g

🍗 Chicken thigh, boneless skinless, raw

145 calories · per 100 g

🍗 Chicken thigh, roasted

209 calories · per 100 g

🍗 Rotisserie chicken, meat only

190 calories · per 100 g

🍗 Chicken wings, baked, no sauce

254 calories · per 100 g

🍗 Ground chicken, raw

143 calories · per 100 g

🦃 Turkey breast, raw, skinless

111 calories · per 100 g

🦃 Turkey breast, roasted

147 calories · per 100 g

🦃 Ground turkey, 93% lean, raw

150 calories · per 100 g

🥪 Deli turkey breast, sliced

104 calories · per 100 g

🥓 Turkey bacon, cooked

226 calories · per 100 g

🥩 Ground beef, 80/20, raw

254 calories · per 100 g

🥩 Ground beef, 93% lean, cooked

182 calories · per 100 g

🥩 Sirloin steak, raw, trimmed

143 calories · per 100 g

🥩 Ribeye steak, grilled

291 calories · per 100 g

🥩 Beef brisket, smoked

275 calories · per 100 g

🥪 Roast beef, deli sliced

124 calories · per 100 g

🥩 Pork loin chop, raw, boneless

143 calories · per 100 g

🥩 Pork tenderloin, roasted

143 calories · per 100 g

🐖 Pulled pork, cooked, no sauce

232 calories · per 100 g

🥓 Bacon, streaky, cooked

541 calories · per 100 g

🥓 Back bacon, grilled

214 calories · per 100 g

🌭 Pork sausage links, cooked

300 calories · per 100 g

🌭 Cumberland sausage, grilled

290 calories · per 100 g

🥪 Ham, deli sliced

120 calories · per 100 g

🥩 Gammon steak, grilled

178 calories · per 100 g

🍕 Pepperoni, sliced

494 calories · per 100 g

🌭 Chorizo, cured

455 calories · per 100 g

🥩 Salami, sliced

407 calories · per 100 g

🍖 Lamb loin chop, grilled

267 calories · per 100 g

🐟 Salmon fillet, raw

208 calories · per 100 g

🐟 Salmon fillet, baked

232 calories · per 100 g

🐟 Smoked salmon

142 calories · per 100 g

🐟 Salmon, canned, drained

153 calories · per 100 g

🐟 Cod fillet, raw

82 calories · per 100 g

🐟 Haddock fillet, raw

90 calories · per 100 g

🐟 Tilapia fillet, raw

96 calories · per 100 g

🐟 Tuna, canned in water, drained

116 calories · per 100 g

🐟 Tuna steak, seared

130 calories · per 100 g

🐟 Sardines, canned in oil, drained

208 calories · per 100 g

🐟 Mackerel, smoked fillet

305 calories · per 100 g

🦐 Shrimp, cooked

99 calories · per 100 g

🥚 Egg, whole, raw

143 calories · per 100 g

🥚 Egg, hard boiled

155 calories · per 100 g

🍳 Eggs, scrambled with butter

180 calories · per 100 g

🥚 Egg whites, liquid

52 calories · per 100 g

🧊 Tofu, firm

145 calories · per 100 g

🧊 Tempeh

192 calories · per 100 g

🫛 Edamame, shelled, cooked

121 calories · per 100 g

🫘 Black beans, canned, drained

91 calories · per 100 g

🫘 Kidney beans, canned, drained

94 calories · per 100 g

🫘 Chickpeas, canned, drained

139 calories · per 100 g

🫘 Lentils, cooked

116 calories · per 100 g

🫘 Baked beans in tomato sauce

94 calories · per 100 g

🫘 Refried beans, canned

106 calories · per 100 g

🫓 Hummus

229 calories · per 100 g

🍔 Veggie burger patty, cooked

195 calories · per 100 g

🌱 Plant-based mince, cooked

178 calories · per 100 g

🥤 Whey protein powder

380 calories · per 100 g

Dairy and cheese

🥛 Milk, whole

62 calories · per 100 g

🥛 Milk, 2% / semi-skimmed

50 calories · per 100 g

🥛 Milk, skim / skimmed

35 calories · per 100 g

🥛 Greek yogurt, 0% fat

59 calories · per 100 g

🥛 Greek yogurt, 5% fat

93 calories · per 100 g

🥛 Yogurt, plain, whole milk

61 calories · per 100 g

🥛 Fruit yogurt, low fat

82 calories · per 100 g

🥛 Skyr

63 calories · per 100 g

🥛 Kefir

41 calories · per 100 g

🧀 Cottage cheese, low fat

72 calories · per 100 g

🧀 Cottage cheese, full fat

98 calories · per 100 g

🧀 Cream cheese

342 calories · per 100 g

🧀 Cream cheese, light

185 calories · per 100 g

🧀 Cheddar cheese

402 calories · per 100 g

🧀 Mozzarella, fresh

250 calories · per 100 g

🧀 Mozzarella, shredded, part skim

254 calories · per 100 g

🧀 Parmesan cheese

392 calories · per 100 g

🧀 Feta cheese

264 calories · per 100 g

🧀 Halloumi

330 calories · per 100 g

🧀 Brie

334 calories · per 100 g

🧀 Blue cheese / Stilton

410 calories · per 100 g

🧀 Goat cheese, soft

268 calories · per 100 g

🧀 Swiss cheese

380 calories · per 100 g

🧀 American cheese, slices

320 calories · per 100 g

🧀 Ricotta

174 calories · per 100 g

🥛 Heavy whipping cream

345 calories · per 100 g

🥛 Double cream

445 calories · per 100 g

🥛 Sour cream

198 calories · per 100 g

🥛 Creme fraiche

290 calories · per 100 g

🍮 Custard, ready made

102 calories · per 100 g

🥛 Quark, plain

68 calories · per 100 g

🥛 Almond milk, unsweetened

13 calories · per 100 g

🥛 Oat milk

45 calories · per 100 g

🥛 Soy milk, unsweetened

36 calories · per 100 g

🥛 Chocolate milk

76 calories · per 100 g

Nuts, seeds and oils

🌰 Almonds

579 calories · per 100 g

🌰 Walnuts

654 calories · per 100 g

🌰 Cashews

553 calories · per 100 g

🌰 Pistachios

560 calories · per 100 g

🥜 Peanuts, roasted

587 calories · per 100 g

🌰 Pecans

691 calories · per 100 g

🌰 Brazil nuts

659 calories · per 100 g

🌰 Hazelnuts

628 calories · per 100 g

🌰 Macadamia nuts

718 calories · per 100 g

🥜 Mixed nuts, roasted

594 calories · per 100 g

🥜 Peanut butter, smooth

597 calories · per 100 g

🥜 Almond butter

614 calories · per 100 g

🥜 Tahini

595 calories · per 100 g

🌻 Sunflower seeds

584 calories · per 100 g

🎃 Pumpkin seeds

574 calories · per 100 g

🌱 Chia seeds

486 calories · per 100 g

🌱 Flaxseed, ground

534 calories · per 100 g

🌱 Sesame seeds

573 calories · per 100 g

🌱 Hemp seeds, hulled

553 calories · per 100 g

🫒 Olive oil

884 calories · per 100 g

🌻 Rapeseed / canola oil

884 calories · per 100 g

🥥 Coconut oil

862 calories · per 100 g

🧈 Butter, salted

717 calories · per 100 g

🧈 Margarine / vegetable spread

535 calories · per 100 g

🧈 Ghee

876 calories · per 100 g

Drinks

☕ Coffee, black

2 calories · per 100 g

☕ Latte with whole milk

59 calories · per 100 g

🧃 Orange juice

45 calories · per 100 g

🥤 Cola, regular

42 calories · per 100 g

🥤 Sports drink

24 calories · per 100 g

Sauces and condiments

🍅 Ketchup

105 calories · per 100 g

🥚 Mayonnaise

680 calories · per 100 g

🌭 Mustard, yellow

62 calories · per 100 g

🍖 BBQ sauce

165 calories · per 100 g

🥗 Ranch dressing

420 calories · per 100 g

🍜 Soy sauce

53 calories · per 100 g

🍝 Marinara pasta sauce

62 calories · per 100 g

🌶️ Salsa

34 calories · per 100 g

🌶️ Sriracha hot sauce

93 calories · per 100 g

🍟 Brown sauce

100 calories · per 100 g

Snacks and sweets

🥩 Beef jerky

410 calories · per 100 g

🥔 Potato chips / crisps

536 calories · per 100 g

🌽 Tortilla chips

490 calories · per 100 g

🥨 Pretzels

380 calories · per 100 g

🍿 Popcorn, microwave, buttered

450 calories · per 100 g

🍿 Popcorn, air popped, plain

375 calories · per 100 g

🍫 Protein bar

375 calories · per 100 g

🍫 Granola bar

400 calories · per 100 g

🥜 Trail mix

480 calories · per 100 g

🍫 Milk chocolate

535 calories · per 100 g

🍫 Dark chocolate, 70%

570 calories · per 100 g

🍫 White chocolate

545 calories · per 100 g

🍫 Chocolate hazelnut spread

539 calories · per 100 g

🍬 Gummy sweets

335 calories · per 100 g

🍡 Marshmallows

318 calories · per 100 g

🍫 Chocolate bar with caramel and peanuts

480 calories · per 100 g

🥜 Chocolate coated peanuts

500 calories · per 100 g

🍘 Rice cakes

380 calories · per 100 g

🍘 Crackers, plain

410 calories · per 100 g

🧀 Cheese crackers

490 calories · per 100 g

🍘 Oatcakes

430 calories · per 100 g

🍊 Jaffa cakes

370 calories · per 100 g

🥜 Peanut butter cups

515 calories · per 100 g

🍬 Fudge

400 calories · per 100 g

🍬 Jelly beans

375 calories · per 100 g

Cooked dishes and ready meals

🐟 Fish fingers, oven baked

220 calories · per 100 g

🥗 Chicken Caesar salad

175 calories · per 100 g

🍜 Chicken noodle soup

52 calories · per 100 g

🥫 Tomato soup, canned

60 calories · per 100 g

🌶️ Chili con carne

115 calories · per 100 g

🍝 Beef lasagne

135 calories · per 100 g

🍝 Spaghetti bolognese

120 calories · per 100 g

🧀 Macaroni and cheese

172 calories · per 100 g

🍛 Chicken tikka masala

148 calories · per 100 g

🥧 Shepherd's pie

113 calories · per 100 g

🍟 Fish and chips

232 calories · per 100 g

🍣 Sushi, California roll

160 calories · per 100 g

🥘 Chicken stir fry with vegetables

115 calories · per 100 g

🥙 Burrito bowl with chicken and rice

148 calories · per 100 g

🍕 Frozen pepperoni pizza

255 calories · per 100 g

🍚 Chicken fried rice

170 calories · per 100 g

🍜 Pad thai with chicken

180 calories · per 100 g

🥔 Jacket potato with baked beans

103 calories · per 100 g

🍳 Full English breakfast

200 calories · per 100 g

🥪 Ham and cheese sandwich

235 calories · per 100 g

Bakery and desserts

🥐 Croissant

406 calories · per 100 g

🥐 Pain au chocolat

414 calories · per 100 g

🧁 Blueberry muffin

377 calories · per 100 g

🍪 Chocolate chip cookie

474 calories · per 100 g

🍫 Chocolate brownie

415 calories · per 100 g

🍩 Doughnut, glazed

420 calories · per 100 g

🍥 Cinnamon roll

370 calories · per 100 g

🧁 Scone, plain

366 calories · per 100 g

🍰 Sponge cake

365 calories · per 100 g

🥕 Carrot cake with frosting

390 calories · per 100 g

🍰 Cheesecake, baked

355 calories · per 100 g

🥧 Apple pie

265 calories · per 100 g

🥧 Pumpkin pie

250 calories · per 100 g

🍞 Banana bread

326 calories · per 100 g

🥞 Pancakes, American style

227 calories · per 100 g

🧇 Waffle

300 calories · per 100 g

🍪 Shortbread

520 calories · per 100 g

🍪 Digestive biscuit

465 calories · per 100 g

🍪 Flapjack

450 calories · per 100 g

🍨 Ice cream, vanilla

207 calories · per 100 g

🍨 Ice cream, chocolate

223 calories · per 100 g

🥐 Danish pastry

385 calories · per 100 g

🧁 Cupcake with frosting

375 calories · per 100 g

🍫 Chocolate eclair

315 calories · per 100 g

🍫 Chocolate fudge cake

395 calories · per 100 g

Fast food

🍔 Cheeseburger

258 calories · per 100 g

🍔 Double cheeseburger

300 calories · per 100 g

🍟 French fries

312 calories · per 100 g

🍗 Chicken nuggets

285 calories · per 100 g

🍔 Crispy chicken sandwich

275 calories · per 100 g

🌯 Grilled chicken wrap

218 calories · per 100 g

🍕 Pepperoni pizza slice

255 calories · per 100 g

🌭 Hot dog with bun

262 calories · per 100 g

🍳 Sausage and egg breakfast muffin

278 calories · per 100 g

🥔 Hash brown

270 calories · per 100 g

🍗 Fried chicken, drumstick

252 calories · per 100 g

🌯 Bean burrito

205 calories · per 100 g

🌮 Taco, hard shell with beef

220 calories · per 100 g

🧅 Onion rings

325 calories · per 100 g

🥙 Doner kebab

258 calories · per 100 g