Calorie reference
Calories in common foods
Last updated: July 10, 2026
Quick reference: a medium banana ≈ 105 kcal, a largeegg ≈ 78 kcal, a medium apple ≈ 95 kcal, and 100g of cooked chicken breast ≈ 165 kcal. The full chart below covers 20 everyday foods with calories and macros — and the MyPlate app logs any meal from a photo.
Knowing the calories in the foods you eat most is the fastest way to build an accurate picture of your day. This chart lists calories plus protein, carbs, and fat for 20 common foods at a typical serving. Pair it with the calorie calculator to know your daily target, and the macro calculator to split it into protein, carbs, and fat.
Calorie & macro chart
| Food (serving) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Banana (1 medium) | 105 kcal | 1.3g | 27g | 0.4g |
| Egg (1 large) | 78 kcal | 6.3g | 0.6g | 5.3g |
| Apple (1 medium) | 95 kcal | 0.5g | 25g | 0.3g |
| Chicken breast (100g, cooked) | 165 kcal | 31g | 0g | 3.6g |
| White rice (1 cup, cooked) | 205 kcal | 4.3g | 45g | 0.4g |
| Brown rice (1 cup, cooked) | 215 kcal | 5g | 45g | 1.8g |
| Avocado (whole) | 240 kcal | 3g | 12g | 22g |
| Bread (1 slice, white) | 75 kcal | 2.6g | 14g | 1g |
| Orange (1 medium) | 62 kcal | 1.2g | 15g | 0.2g |
| Potato (1 medium, baked) | 160 kcal | 4.3g | 37g | 0.2g |
| Sweet potato (1 medium) | 100 kcal | 2g | 24g | 0.2g |
| Black coffee (1 cup) | 2 kcal | 0.3g | 0g | 0g |
| Pizza (1 slice, cheese) | 285 kcal | 12g | 36g | 10g |
| Almonds (1 oz, ~23) | 164 kcal | 6g | 6g | 14g |
| Peanut butter (2 tbsp) | 190 kcal | 8g | 8g | 16g |
| Salmon (100g, cooked) | 206 kcal | 22g | 0g | 13g |
| Greek yogurt (1 cup, plain) | 100 kcal | 17g | 6g | 0.7g |
| Oatmeal (1 cup, cooked) | 150 kcal | 5g | 27g | 3g |
| Broccoli (1 cup) | 55 kcal | 3.7g | 11g | 0.6g |
| Whole milk (1 cup) | 150 kcal | 8g | 12g | 8g |
Values are approximate averages for a typical serving and vary by brand, size, and preparation. For exact numbers, scan the barcode or label with the MyPlate app.
How to use this
- Protein per calorie — chicken breast, Greek yogurt, egg whites, and salmon give the most protein per calorie, ideal on a deficit.
- Most filling per calorie — fruit, vegetables, potatoes, and oats are high-volume, high-fiber, and keep you full.
- Calorie-dense — nuts, nut butter, avocado, and oils pack a lot of calories in a small amount; great for gaining, easy to overeat when cutting.
Stop looking up every food
Charts are handy, but real meals are mixed. The MyPlate app reads a whole plate from one photo — or scans a barcode — and returns total calories and macros in seconds, logging it against your target automatically. It is the fast way to turn "how many calories in this?" into a tracked day.
Frequently asked questions
How many calories are in a banana?
A medium banana (about 118g) has roughly 105 calories, almost all from carbohydrates (27g) with 1.3g protein and virtually no fat. Smaller bananas run ~90 calories, large ones ~120. Bananas are a fast, potassium-rich carb source — good pre- or post-workout.
How many calories are in an egg?
One large egg has about 78 calories: 6.3g protein, 5.3g fat, and under 1g carbs. The white is ~17 calories (pure protein); the yolk holds the rest of the calories plus most of the vitamins. Two eggs ≈ 156 calories.
How many calories are in an apple?
A medium apple has about 95 calories, all from carbs (25g, including 4g fiber). The fiber and water make apples very filling for their calorie count — a common choice on a calorie deficit.
How many calories are in chicken breast?
Skinless cooked chicken breast has about 165 calories per 100g, with 31g of protein and only 3.6g fat — one of the highest protein-per-calorie foods, which is why it is a staple for weight loss and muscle gain.
How do I count calories in a full meal?
Add up each ingredient, or skip the math entirely: the MyPlate app snaps a photo of your plate and returns the total calories and macros instantly, then logs it against your daily target from the calorie calculator.