Calories in common foods — per 100 g
Calories and macros for the ingredients that show up in most meals, per 100 g. Cooked weights unless marked dry, so you can compare like with like.
| Food | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White rice, cooked | 130 | 2.7 | 28.2 | 0.3 |
| Brown rice, cooked | 112 | 2.6 | 23.5 | 0.9 |
| Pasta, cooked | 158 | 5.8 | 30.9 | 0.9 |
| White bread | 265 | 9.0 | 49.0 | 3.2 |
| Oats, dry | 389 | 16.9 | 66.3 | 6.9 |
| Potato | 77 | 2.0 | 17.5 | 0.1 |
| Sweet potato | 86 | 1.6 | 20.1 | 0.1 |
| Banana | 89 | 1.1 | 22.8 | 0.3 |
| Apple | 52 | 0.3 | 13.8 | 0.2 |
| Avocado | 160 | 2.0 | 8.5 | 14.7 |
| Olive oil | 884 | 0 | 0 | 100 |
| Almonds | 579 | 21.0 | 21.6 | 49.9 |
| Chicken breast, cooked | 165 | 31.0 | 0 | 3.6 |
| Egg | 155 | 13.0 | 1.1 | 11.0 |
| Salmon | 208 | 25.0 | 0 | 13.0 |
| Greek yogurt, 0% | 59 | 10.0 | 3.6 | 0.4 |
| Lentils, cooked | 116 | 9.0 | 20.1 | 0.4 |
| Tofu, firm | 144 | 17.0 | 2.8 | 8.7 |
All values per 100 g. USDA FoodData Central approximations.
How to use this table
- Gram for gram, oil and nuts are the most calorie-dense — small portions matter most there.
- Cooked grains and pasta are around 110–160 kcal per 100 g; the dry weight is roughly 3× higher.
- Protein foods vary hugely by fat content: chicken breast 165 vs salmon 208 per 100 g.
Per 100 g is not per serving
A 'portion' of peanut butter is 15–30 g, not 100 g. Use the per-100 g numbers to compare foods, then weigh what you actually eat once or twice to calibrate your eye.
General nutrition information, not medical advice.
Frequently asked questions
Why is cooked rice lower in calories than dry?▾
Because cooking adds water. 100 g of dry rice becomes roughly 250–300 g cooked, so the calories per 100 g fall.
Are these numbers exact?▾
No. They are typical values; brands, cuts and cooking methods shift them by 10–20%. Treat them as good estimates.
Can I use this to build a meal plan?▾
Yes — pick a protein, a starch and vegetables, then weigh each to hit your targets. The recipe calculator does the arithmetic for you.
This page is for general information and is not medical advice. For anything involving GLP-1 medication, follow your prescribing clinician or a registered dietitian.