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Food Calorie Reference: Calories per 100g by Category

A quick reference for how many calories common foods actually contain, organized by category so you can find what you're looking for fast. Figures are per 100g unless noted, and vary somewhat by variety and preparation.

Fruits (per 100g)

Banana β‰ˆ89 kcal, apple β‰ˆ52 kcal, orange β‰ˆ47 kcal, grapes β‰ˆ69 kcal, avocado β‰ˆ160 kcal (far higher than other fruits due to its fat content), and mango β‰ˆ60 kcal. A medium whole fruit is typically 100-180g, so a single banana is closer to 100-120 kcal in practice.

Vegetables (per 100g)

Most non-starchy vegetables are very low calorie: broccoli β‰ˆ34 kcal, spinach β‰ˆ23 kcal, carrots β‰ˆ41 kcal, bell peppers β‰ˆ31 kcal. Starchy vegetables are the exception β€” a potato is β‰ˆ77 kcal and corn is β‰ˆ86 kcal per 100g.

Meat and protein sources (per 100g, raw unless noted)

Chicken breast β‰ˆ165 kcal cooked, lean ground beef β‰ˆ250 kcal, salmon β‰ˆ208 kcal, eggs β‰ˆ155 kcal (about 70 kcal per large egg), and tofu β‰ˆ76 kcal. Cooking method matters a lot here β€” frying can roughly double a food's calorie count versus grilling or baking.

Grains and starches (per 100g, cooked)

White rice β‰ˆ130 kcal, brown rice β‰ˆ123 kcal, pasta β‰ˆ131 kcal, and a slice of whole wheat bread is roughly 70-90 kcal depending on thickness. Cooked grains absorb water, so their calories per 100g are much lower than the same weight measured dry.

Beverages (per 100ml unless noted)

Black coffee and plain tea are essentially 0-2 kcal. Orange juice β‰ˆ45 kcal, cola β‰ˆ42 kcal, beer β‰ˆ43 kcal, and wine β‰ˆ83 kcal. A standard 12oz (355ml) can of regular soda works out to roughly 140-150 kcal total, which surprises many people who assume drinks 'don't really count.'

Bonus: a few global staples (per 100g, cooked)

Bibimbap (mixed rice bowl) β‰ˆ150-180 kcal, kimchi β‰ˆ15-30 kcal (very low, mostly fermented vegetables), pad thai β‰ˆ180-220 kcal, and sushi rice β‰ˆ130 kcal β€” useful reference points if you're logging dishes from outside the categories above.

Why calorie counts vary even for the 'same' food

A published calorie figure is always an average across a specific variety, ripeness, or cut, so real values can differ meaningfully β€” a large versus small apple, or a fatty versus lean cut of the same meat, can vary by 30% or more. Preparation method matters just as much as the raw ingredient: the same potato is roughly 77 kcal boiled, but well over 300 kcal fried into chips, because oil adds a large amount of fat calories with very little added weight.

Why 'per 100g' is more useful than 'per serving'

Serving sizes are inconsistent across brands, countries, and food labels, which makes side-by-side comparisons misleading. A standardized 'per 100g' or 'per 100ml' figure lets you compare foods on equal footing and then scale to whatever portion you're actually eating, rather than relying on a manufacturer's serving-size assumption.

Frequently Asked Questions

Are raw and cooked calorie counts the same for a food?

No, and this trips a lot of people up. Cooking can concentrate calories by removing water (as with meat) or add them via oil and butter, while boiling grains or legumes in water dilutes their calories per 100g since they absorb water and gain weight without gaining energy.

Is a lower-calorie food automatically 'healthier'?

Not necessarily. Calorie count alone says nothing about protein, fiber, vitamin, or mineral content, and a very low-calorie food can still be nutritionally poor while a moderately higher-calorie food, like avocado or salmon, can be far more nutrient-dense per calorie.