Calories and macros for everyday foods, per portion and per 100 g. Tap a food for its portions and how it compares.
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Eggs
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Hard-boiled egg | 155 | 12.6 g |
| Fried egg | 196 | 13.6 g |
| Egg white | 52 | 10.7 g |
Milk
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Whole milk | 61 | 3.1 g |
| Milk, 2% fat | 50 | 3.3 g |
| Skimmed milk | 34 | 3.4 g |
| Soy milk | 38 | 3.5 g |
| Almond milk | 15 | 0.4 g |
| Oat milk | 45 | 0.7 g |
Yogurt
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Plain yogurt | 61 | 3.5 g |
| Greek yogurt | 59 | 10.2 g |
Cheese
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Cheddar cheese | 403 | 22.9 g |
| Mozzarella cheese | 299 | 22.2 g |
| Feta (white cheese) | 265 | 14.2 g |
| Parmesan cheese | 420 | 28.4 g |
| Cottage cheese | 81 | 10.4 g |
Chicken
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Chicken breast | 165 | 31 g |
| Chicken thigh | 179 | 24.8 g |
Turkey
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Ground turkey | 213 | 27.1 g |
| Turkey breast | 147 | 30.1 g |
Beef
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Ground beef | 250 | 25.9 g |
| Beef ribeye steak | 291 | 23.7 g |
| Beef sirloin steak | 183 | 30.6 g |
Fish
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Atlantic salmon | 206 | 22.1 g |
| Salmon, sashimi grade | 208 | 20.4 g |
| Tuna | 86 | 19.4 g |
| Cod fish | 105 | 22.8 g |
| Tilapia | 128 | 26.2 g |
Shellfish
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Shrimp | 99 | 24 g |
Rice
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| White rice | 130 | 2.7 g |
| Brown rice | 123 | 2.7 g |
Oats
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Rolled oats | 389 | 16.9 g |
| Oatmeal | 71 | 2.5 g |
Bread
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| White bread | 266 | 8.8 g |
| Whole wheat bread | 252 | 12.4 g |
Pasta
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Spaghetti pasta | 158 | 5.8 g |
| Whole wheat pasta | 149 | 6 g |
Grains
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Quinoa | 120 | 4.4 g |
Vegetables
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Sweet corn | 96 | 3.4 g |
| Broccoli | 34 | 2.8 g |
| Carrot | 41 | 0.9 g |
| Red tomato | 18 | 0.9 g |
| Yellow onion | 40 | 1.1 g |
| Garlic | 149 | 6.4 g |
| Red bell pepper | 26 | 1 g |
| Green bell pepper | 20 | 0.9 g |
| Zucchini | 17 | 1.2 g |
Beans
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Brown lentils | 116 | 9 g |
| Chickpeas | 164 | 8.9 g |
| Black beans | 132 | 8.9 g |
| Red kidney beans | 127 | 8.7 g |
| Hummus dip | 237 | 7.8 g |
Soy
Potatoes
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Potato | 86 | 1.7 g |
| Sweet potato | 90 | 2 g |
Leafy greens
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| Spinach | 23 | 2.9 g |
| Romaine lettuce | 17 | 1.2 g |
Mushrooms
| Food (per 100 g) | Calories | Protein |
|---|---|---|
| White button mushrooms | 22 | 3.1 g |