Quick reference

Food calorie chart

Updated October 11, 2026 · MyPlate

From USDA FoodData Central (11 Oct 2026): a medium banana is105 kcal (FDC 173944), a large raw egg is 72 kcal (FDC 171287), and roasted skinless chicken breast is 165 kcal per 100 g (FDC 171477). The chart below is 44 foods with the FDC ID for each row.

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 44 foods, each at the USDA amount named in the row. 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	Amount	Calories	Protein	Carbs	Fat	FDC
Banana, raw	1 medium (7 to 7-7/8 in)	105 kcal	1.3 g	27 g	0.4 g	173944
Egg, whole, raw	1 large	72 kcal	6.3 g	0.4 g	4.8 g	171287
Egg, hard-boiled	1 large	78 kcal	6.3 g	0.6 g	5.3 g	173424
Egg white, raw	1 large	17 kcal	3.6 g	0.2 g	0.1 g	172183
Apple, Fuji, with skin, raw	140 g	91 kcal	0.2 g	21.9 g	0.2 g	1750340
Chicken breast, roasted, skinless	100 g	165 kcal	31 g	0 g	3.6 g	171477
White rice, long-grain, cooked	1 cup	205 kcal	4.3 g	44.5 g	0.4 g	168878
Avocado, raw	1 cup, cubes	240 kcal	3 g	12.8 g	22 g	171705
White bread, toasted	1 thin slice, toasted	49 kcal	1.5 g	9.3 g	0.7 g	174925
Whole-wheat bread	1 slice	81 kcal	4 g	13.7 g	1.1 g	172688
Orange, raw	1 small (2-3/8 in dia)	45 kcal	0.9 g	11.3 g	0.1 g	169097
Potato, baked, flesh	1 potato (2-1/3 x 4-3/4 in)	145 kcal	3.1 g	33.6 g	0.2 g	170033
Sweet potato, baked	1 large	162 kcal	3.6 g	37.3 g	0.3 g	168483
Coffee, brewed	1 cup (8 fl oz)	2 kcal	0.3 g	0 g	0 g	171890
Almonds	1 oz (23 kernels)	164 kcal	6 g	6.1 g	14.2 g	170567
Peanut butter, smooth	2 tbsp	191 kcal	7.1 g	7.1 g	16.4 g	172470
Salmon, Atlantic, farmed, cooked	3 oz	175 kcal	18.8 g	0 g	10.5 g	175168
Greek yogurt, plain, nonfat	100 g	61 kcal	10.3 g	3.6 g	0.4 g	330137
Oatmeal, cooked with water	1 cup	166 kcal	5.9 g	28.1 g	3.6 g	173905
Broccoli, raw	1 cup chopped	24 kcal	2 g	4.8 g	0.3 g	747447
Milk, whole	100 g	60 kcal	3.3 g	4.6 g	3.2 g	746782
Strawberries, raw	100 g	32 kcal	0.7 g	7.7 g	0.3 g	167762
Spinach, raw	1 cup	7 kcal	0.9 g	1.1 g	0.1 g	168462
Cheddar cheese	1 oz	116 kcal	6.6 g	0.7 g	9.6 g	328637
Tuna, light, canned in water	3 oz	76 kcal	16.1 g	0.1 g	0.8 g	334194
Pasta, cooked	1 cup farfalle	169 kcal	6.2 g	33 g	1 g	169737
Olive oil	1 tablespoon	119 kcal	0 g	0 g	13.5 g	171413
Black beans, cooked	1 cup	227 kcal	15.2 g	40.8 g	0.9 g	173735
Lentils, cooked	1 cup	230 kcal	17.9 g	39.9 g	0.8 g	172421
Tofu, firm	1/2 cup	181 kcal	21.8 g	3.5 g	11 g	172475
Quinoa, cooked	1 cup	222 kcal	8.1 g	39.4 g	3.6 g	168917
Carrots, raw	100 g	41 kcal	0.9 g	9.6 g	0.2 g	170393
Tomato, raw	1 medium	22 kcal	1.1 g	4.8 g	0.2 g	170457
Cottage cheese, 2% fat	100 g	84 kcal	11 g	4.3 g	2.3 g	328841
Turkey breast, roasted	3 oz	125 kcal	25.6 g	0 g	1.8 g	171496
Shrimp, cooked	3 oz	84 kcal	20.4 g	0.2 g	0.2 g	175180
Hummus	1 tbsp	36 kcal	1.2 g	2.2 g	2.7 g	174289
Sweet corn, boiled	1 small ear	85 kcal	3 g	18.7 g	1.3 g	169999
Green peas, boiled	1 cup	134 kcal	8.6 g	25 g	0.4 g	170420
Kidney beans, cooked	1 cup	225 kcal	15.3 g	40.4 g	0.9 g	175194
Cucumber, with peel, raw	100 g	16 kcal	0.6 g	3 g	0.2 g	2346406
Grapes, red, seedless, raw	100 g	86 kcal	0.9 g	20.2 g	0.2 g	2346412
Watermelon, raw	1 cup, diced	46 kcal	0.9 g	11.5 g	0.2 g	167765
Salmon, Atlantic, farmed, raw	3 oz	177 kcal	17.4 g	0 g	11.4 g	175167

Energy is kcal per the listed FDC amount (nutrient 208, or Atwater general factors, nutrient 957, for the Fuji apple, cucumber, and grape rows). Retrieved 11 October 2026. A different brand, size, or cooking method is a different record.

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.

Detailed calorie pages by food

Want the full breakdown for a specific food — serving sizes, macros, and common questions? See the dedicated guides:

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?

USDA FoodData Central lists bananas, raw (FDC 173944) at 89 kcal per 100 g. One medium banana in that record is 118 g, which is 105 kcal, 1.3 g protein, 27.0 g carbohydrate, and 0.4 g fat.

How many calories are in an egg?

One large raw egg is 50 g in FDC 171287: 72 kcal, 6.3 g protein, 0.4 g carbohydrate, and 4.8 g fat (143 kcal per 100 g). One large hard-boiled egg is 50 g in FDC 173424: 78 kcal. One large raw white (FDC 172183, 33 g) is 17 kcal.

How many calories are in an apple?

This chart uses Fuji apples with skin, raw (FDC 1750340): 65 kcal per 100 g by Atwater general factors, or 91 kcal for the 140 g amount in that record. Other varieties are a different food entry.

How many calories are in chicken breast?

Chicken breast, meat only, roasted (FDC 171477) is 165 kcal per 100 g, with 31.0 g protein and 3.6 g fat.

Where do these numbers come from?

Each row is USDA FoodData Central, retrieved 11 October 2026. Calories for a named amount are the per-100 g energy times that record’s portion weight. The FDC ID links to the source record.