FOOD TABLES · 164 USDA RECORDS
Calories in common foods, straight from the USDA record.
One page per USDA FoodData Central record: energy and macros per 100 g, every serving size USDA lists, and the food next to its raw, cooked, skin-on and lean siblings. Each page names its FDC ID, so the number can be checked at the source. These are the same records the app looks every ingredient up in.
FDC SR Legacy 2018-04 + FNDDS 2024-10-31
- A raw egg143 kcal / 100 g72 kcal · 1 large
- A hard-boiled egg155 kcal / 100 g78 kcal · 1 large
- A fried egg196 kcal / 100 g90 kcal · 1 large
- Scrambled eggs149 kcal / 100 g91 kcal · 1 large
- A poached egg143 kcal / 100 g72 kcal · 1 large
- An omelet (plain)154 kcal / 100 g94 kcal · 1 large
- Egg white52 kcal / 100 g17 kcal · 1 large
- Egg yolk322 kcal / 100 g55 kcal · 1 large
- Raw chicken breast (skinless)120 kcal / 100 g136 kcal · 4 oz
- Roasted chicken breast (skinless)165 kcal / 100 g142 kcal · 0.5 breast, bone and skin removed
- Fried chicken breast (skinless)187 kcal / 100 g161 kcal · 0.5 breast, bone and skin removed
- Roasted chicken breast with skin197 kcal / 100 g276 kcal · 1 cup, chopped or diced
- Raw chicken breast with skin172 kcal / 100 g150 kcal · 0.5 breast, bone removed (yield from 1 lb ready-to-cook chicken)
Chicken drumsticks and wings
Read: Calories in chicken breast: raw, cooked, skin on and off →- A raw chicken drumstick with skin161 kcal / 100 g214 kcal · 1 drumstick with skin
- A roasted chicken drumstick with skin191 kcal / 100 g201 kcal · 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
- A fried chicken drumstick (skinless)195 kcal / 100 g82 kcal · 1 drumstick, bone and skin removed
- A raw chicken wing with skin191 kcal / 100 g204 kcal · 1 piece
- A roasted chicken wing with skin254 kcal / 100 g216 kcal · 1 piece
- A roasted chicken wing (skinless)203 kcal / 100 g43 kcal · 1 wing, bone and skin removed
Ground chicken and turkey
Read: Calories in chicken breast: raw, cooked, skin on and off →- Raw ground chicken143 kcal / 100 g162 kcal · 4 oz crumbled
- Cooked ground chicken189 kcal / 100 g160 kcal · 3 oz crumbled
- Raw ground turkey (93% lean)150 kcal / 100 g170 kcal · 4 oz
- Cooked ground turkey (93% lean)213 kcal / 100 g181 kcal · 3 oz
- A broiled ground turkey patty (93% lean)207 kcal / 100 g176 kcal · 3 oz
- Raw ground beef (80% lean)254 kcal / 100 g288 kcal · 4 oz
- A broiled 80% lean beef patty270 kcal / 100 g229 kcal · 3 oz
- Pan-browned 80% lean ground beef246 kcal / 100 g209 kcal · 3 oz
- Raw ground beef (85% lean)215 kcal / 100 g243 kcal · 4 oz
- A broiled 85% lean beef patty250 kcal / 100 g193 kcal · 1 patty (yield from 1/4 lb raw meat)
- Pan-browned 85% lean ground beef232 kcal / 100 g193 kcal · 1 patty ( yield from 1/4 lb raw meat )
- Raw ground beef (90% lean)176 kcal / 100 g199 kcal · 4 oz
- A broiled 90% lean beef patty217 kcal / 100 g184 kcal · 3 oz
- Pan-browned 90% lean ground beef204 kcal / 100 g173 kcal · 3 oz
- Raw ground beef (95% lean)137 kcal / 100 g155 kcal · 4 oz
- A broiled 95% lean beef patty174 kcal / 100 g148 kcal · 3 oz
- Pan-browned 95% lean ground beef164 kcal / 100 g139 kcal · 3 oz
- Raw pork tenderloin109 kcal / 100 g123 kcal · 4 oz
- Roasted pork tenderloin143 kcal / 100 g121 kcal · 3 oz
- Broiled pork tenderloin187 kcal / 100 g159 kcal · 3 oz
- Raw ground pork263 kcal / 100 g298 kcal · 4 oz
- Cooked ground pork297 kcal / 100 g252 kcal · 3 oz
- Raw bacon393 kcal / 100 g110 kcal · 1 slice raw
- Baked bacon548 kcal / 100 g44 kcal · 1 slice cooked
- Microwaved bacon476 kcal / 100 g43 kcal · 1 slice cooked
Cod and tilapia
Read: How much protein do you need per day? →Tuna, shrimp and sardines
Read: How much protein do you need per day? →Oats, quinoa and pasta
Read: Cooked or raw: the biggest hidden error in calorie counting →Potatoes and sweet potatoes
Read: Calories in potatoes: raw, boiled and baked →- A raw potato77 kcal / 100 g284 kcal · 1 Potato large (3" to 4-1/4" dia)
- A baked potato with skin93 kcal / 100 g278 kcal · 1 potato large
- Boiled potatoes86 kcal / 100 g258 kcal · 1 large (3" to 4-1/4" dia.)
- A raw sweet potato86 kcal / 100 g112 kcal · 1 sweetpotato, 5" long
- A baked sweet potato90 kcal / 100 g162 kcal · 1 large
- Boiled sweet potato76 kcal / 100 g115 kcal · 1 medium
Bananas, apples and avocados
Read: How many calories are in a banana? →Berries, cherries and grapes
Read: How many calories are in a banana? →Oranges, mango, pineapple and more
Read: How many calories are in a banana? →- An orange47 kcal / 100 g86 kcal · 1 large (3-1/16" dia)
- A mango60 kcal / 100 g202 kcal · 1 fruit without refuse
- Pineapple50 kcal / 100 g83 kcal · 1 cup, chunks
- Watermelon30 kcal / 100 g46 kcal · 1 cup, diced
- A kiwi61 kcal / 100 g42 kcal · 1 fruit (2" dia)
- A pear57 kcal / 100 g101 kcal · 1 medium
- Medjool dates277 kcal / 100 g66 kcal · 1 date, pitted
Milk and milk alternatives
Read: How much protein do you need per day? →Yogurt and cottage cheese
Read: How much protein do you need per day? →Butter, oils and cream
Read: Calories in olive oil, butter and cooking fats →Nuts and peanut butter
Read: Calories in olive oil, butter and cooking fats →- Almonds579 kcal / 100 g164 kcal · 1 oz (23 whole kernels)
- Walnuts654 kcal / 100 g186 kcal · 1 oz (14 halves)
- Cashews553 kcal / 100 g157 kcal · 1 oz
- Pistachios560 kcal / 100 g159 kcal · 1 oz (49 kernels)
- Peanuts567 kcal / 100 g161 kcal · 1 oz
- Peanut butter598 kcal / 100 g191 kcal · 2 tbsp
- Unsalted peanut butter598 kcal / 100 g191 kcal · 2 tbsp
Beans, lentils, chickpeas and tofu
Read: How much protein do you need per day? →- Cooked black beans132 kcal / 100 g227 kcal · 1 cup
- Dry black beans341 kcal / 100 g662 kcal · 1 cup
- Cooked chickpeas164 kcal / 100 g269 kcal · 1 cup
- Dry chickpeas378 kcal / 100 g756 kcal · 1 cup
- Cooked lentils116 kcal / 100 g230 kcal · 1 cup
- Dry lentils352 kcal / 100 g676 kcal · 1 cup
- Hummus237 kcal / 100 g36 kcal · 1 tbsp
- Firm tofu144 kcal / 100 g181 kcal · 0.5 cup
- Regular (soft) tofu76 kcal / 100 g94 kcal · 0.5 cup
Broccoli, spinach and other greens
Read: How to track mixed meals accurately with AI →- Raw broccoli34 kcal / 100 g31 kcal · 1 cup chopped
- Cooked broccoli35 kcal / 100 g27 kcal · 0.5 cup, chopped
- Raw spinach23 kcal / 100 g7 kcal · 1 cup
- Cooked spinach23 kcal / 100 g41 kcal · 1 cup
- Raw kale35 kcal / 100 g7 kcal · 1 cup
- Raw cabbage25 kcal / 100 g22 kcal · 1 cup, chopped
- Raw cauliflower25 kcal / 100 g27 kcal · 1 cup chopped (1/2" pieces)
Everyday vegetables
Read: How to track mixed meals accurately with AI →- Raw carrots41 kcal / 100 g52 kcal · 1 cup chopped
- Raw tomatoes18 kcal / 100 g32 kcal · 1 cup, chopped or sliced
- Raw cucumber15 kcal / 100 g45 kcal · 1 cucumber (8-1/4")
- Raw onions40 kcal / 100 g64 kcal · 1 cup, chopped
- Raw red bell pepper26 kcal / 100 g39 kcal · 1 cup, chopped
- Raw white mushrooms22 kcal / 100 g15 kcal · 1 cup, pieces or slices
- Sweet corn86 kcal / 100 g123 kcal · 1 ear, large (7-3/4" to 9" long) yields
- Green peas81 kcal / 100 g117 kcal · 1 cup
Beer, wine and spirits
Read: Alcohol calories: beer, wine and spirits by the drink →- Regular beer43 kcal / 100 g153 kcal · 1 can
- Light beer29 kcal / 100 g103 kcal · 1 can or bottle (12 fl oz)
- Table wine83 kcal / 100 g123 kcal · 1 serving (5 fl oz)
- Red wine85 kcal / 100 g125 kcal · 1 serving (5 fl oz)
- White wine82 kcal / 100 g121 kcal · 1 serving (5 fl oz)
- 80-proof spirits (vodka, gin, rum, whiskey)231 kcal / 100 g97 kcal · 1 jigger (1.5 fl oz)
Sugar, honey, chocolate and treats
Read: How accurate is calorie counting, really? →Coffee and tea
Read: How accurate is calorie counting, really? →Skip the lookup step
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