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.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: