Calorie Reference for Common Foods
Calories per 100 g for common foods, grouped by type, with protein alongside. Handy for sanity-checking a meal against the daily energy target from your TDEE.
Meat & fish
| Food | Calories (kcal) | Protein (g) |
|---|---|---|
| Prawns (cooked) | 99 | 24 |
| Cod (cooked) | 105 | 23 |
| Tuna, canned in water | 116 | 26 |
| Turkey breast (cooked) | 135 | 29 |
| Pork loin (cooked) | 145 | 27 |
| Chicken breast (cooked) | 165 | 31 |
| Lean beef mince, 5% (cooked) | 170 | 26 |
| Salmon (cooked) | 208 | 25 |
Dairy & eggs
| Food | Calories (kcal) | Protein (g) |
|---|---|---|
| Skimmed milk | 35 | 3.6 |
| Greek yoghurt (low-fat) | 59 | 10 |
| Whole milk | 61 | 3.4 |
| Cottage cheese | 98 | 11 |
| Egg (whole) | 155 | 13 |
| Cheddar cheese | 402 | 25 |
Legumes & pulses
| Food | Calories (kcal) | Protein (g) |
|---|---|---|
| Baked beans | 94 | 5 |
| Lentils (cooked) | 116 | 9 |
| Firm tofu | 120 | 12 |
| Edamame | 121 | 11 |
| Kidney beans (cooked) | 127 | 9 |
| Black beans (cooked) | 132 | 9 |
| Chickpeas (cooked) | 164 | 9 |
| Tempeh | 192 | 19 |
Grains
| Food | Calories (kcal) | Protein (g) |
|---|---|---|
| Brown rice (cooked) | 112 | 2.6 |
| Quinoa (cooked) | 120 | 4.4 |
| Pasta (cooked) | 131 | 5 |
| Wholemeal bread | 247 | 9 |
| Oats (dry) | 379 | 13 |
Nuts & seeds
| Food | Calories (kcal) | Protein (g) |
|---|---|---|
| Chia seeds | 486 | 17 |
| Pumpkin seeds | 559 | 30 |
| Peanuts | 567 | 26 |
| Almonds | 579 | 21 |
| Peanut butter | 588 | 25 |
Vegetables & fruit
| Food | Calories (kcal) | Protein (g) |
|---|---|---|
| Spinach | 23 | 2.9 |
| Broccoli | 34 | 2.8 |
| Potato (boiled) | 77 | 2 |
| Banana | 89 | 1.1 |
| Avocado | 160 | 2 |
Values are approximate per-100 g reference figures from public food-composition data (USDA FoodData Central), rounded and for general guidance only, real foods vary by cut, brand and preparation.
Work out your numbers
Frequently asked questions
- How many calories should I eat?
- That depends on your goal and your total daily energy expenditure (TDEE). Estimate yours with the TDEE calculator, then eat below it to lose fat or above it to gain.