Food Calorie Lookup
Find the calories and nutrition in more than 1,500 everyday foods, from fruit and vegetables to restaurant meals and drinks. Pick a serving size or enter grams, then add foods to a meal list to total a whole meal or day.
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Meal list
Add foods with Add to meal list to total a meal or a whole day. The list is kept in this browser only.
| Food | Serving | kcal | Protein | Carbs | Fat | Fiber | Sugar | Sodium | Remove |
|---|
Values are typical figures per 100 g based on USDA FoodData Central reference data; packaged products and recipes vary, so check the label when you have one. % Daily Value uses the FDA reference amounts for a 2,000-calorie diet.
How to use the Food Calorie Lookup
- Type a food such as “banana”, “salmon” or “pizza”, or pick a category.
- Choose a result by clicking it or with the arrow keys and Enter.
- Select a serving size (cup, slice, medium, grams, ounces) and set the amount.
- Read the calories and nutrients with % Daily Value and the calorie split.
- Add it to the meal list to total several foods, then copy or download the list.
Calories in common foods
Typical values for everyday portions, taken from the same database the lookup uses.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Banana | 1 medium (118 g) | 105 | 1.3 g | 27 g | 0.4 g |
| Apple, with skin | 1 medium (182 g) | 95 | 0.5 g | 25 g | 0.4 g |
| Egg, hard-boiled | 1 large (50 g) | 78 | 6.3 g | 0.6 g | 5.3 g |
| Chicken breast, skinless, roasted | 3 oz (85 g) | 140 | 26 g | 0 g | 3.1 g |
| White rice, cooked | 1 cup (158 g) | 205 | 4.3 g | 45 g | 0.5 g |
| Rolled oats, dry | 1/2 cup (40 g) | 152 | 5.3 g | 27 g | 2.6 g |
| Avocado | 1/2 avocado (100 g) | 160 | 2 g | 8.5 g | 15 g |
| Whole wheat bread | 1 slice (32 g) | 81 | 4 g | 14 g | 1.1 g |
| Peanut butter | 2 tbsp (32 g) | 188 | 8 g | 6.3 g | 16 g |
| Milk, 2% | 1 cup (244 g) | 122 | 8.1 g | 12 g | 4.9 g |
| Cheddar cheese | 1 oz (28 g) | 113 | 7 g | 0.4 g | 9.3 g |
| Cheese pizza | 1 slice, 14 in (107 g) | 285 | 12 g | 36 g | 10 g |
| Cola | 1 can, 12 fl oz (368 g) | 155 | 0 g | 39 g | 0 g |
| Olive oil | 1 tbsp (13.5 g) | 119 | 0 g | 0 g | 13.5 g |
How to get accurate calorie counts
- Weigh instead of guessing. A kitchen scale is the most reliable way to log food. Cup measures of foods like cereal, nuts and shredded cheese vary a lot with how tightly they are packed.
- Match raw or cooked. 100 g of dry pasta becomes about 230 g cooked, so the calories per 100 g drop by more than half. Pick the entry that matches what you put on the scale.
- Count the extras. Cooking oil, butter, dressings, sauces and sugary drinks add up fast: one tablespoon of oil is about 120 kcal.
- Use labels for packaged foods. The values here are typical for each kind of food. A specific brand's Nutrition Facts label is more precise for that product.
Where calories come from
Food energy comes from four sources: protein and carbohydrate provide about 4 kcal per gram, fat about 9 kcal per gram and alcohol about 7 kcal per gram. Fiber provides roughly 2 kcal per gram because it is only partly digested. The colored bar in the lookup shows what share of a food's calories comes from protein, carbs and fat using these factors.
Frequently asked questions
Where do the calorie and nutrient values come from?
They are typical values per 100 g based on USDA FoodData Central reference data, rounded for readability. Packaged foods and restaurant dishes vary by brand and recipe, so use the Nutrition Facts label when you have it.
How are calories for a serving calculated?
Every food is stored per 100 g. The tool multiplies by the weight of your serving: calories = calories per 100 g × grams ÷ 100. For example a medium banana (118 g) at 89 kcal per 100 g is 89 × 1.18 ≈ 105 kcal.
Should I weigh food raw or cooked?
Use the entry that matches the state you weighed. Cooking changes weight: rice and pasta absorb water and roughly double or triple in weight, while meat loses about 25% of its weight as water and fat. That is why cooked rice has about 130 kcal per 100 g but dry rice has about 365.
What does % Daily Value mean?
It shows how much of a typical daily amount one serving provides, using the FDA reference values for a 2,000-calorie diet: 78 g fat, 275 g carbohydrate, 28 g fiber, 50 g protein and 2,300 mg sodium. Total sugars have no Daily Value.
What are net carbs?
Net carbs are total carbohydrate minus dietary fiber. Fiber is not fully digested, so some low-carb diets count only net carbs. It is not an official FDA term.
Why don't protein, carbs and fat add up exactly to the calories?
Calories are calculated with food-specific energy factors, fiber provides less energy than other carbohydrates, sugar alcohols and alcohol have their own values, and figures are rounded. The 4-4-9 rule (4 kcal per gram of protein and carbs, 9 per gram of fat) gives a close but not exact match.
Is my meal list saved?
Yes, in your own browser only (local storage). Nothing is sent to a server. Clearing your browser data or using another device starts with an empty list.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.