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Search how many calories any food has and check its protein, carbs and fat. All values are per 100 grams of edible portion, based on USDA-style reference data. Use it as a quick guide — and if you want to stop looking things up, Renzy does it for you from a photo.

142 foods · Values per 100 g

Meat, poultry & eggs

Food	Calories	Protein	Carbs	Fat
Bacon	548	35.73 g	1.35 g	43.27 g
Boiled egg	155	12.58 g	1.12 g	10.61 g
Chicken breast	165	31 g	0 g	3.6 g
Cooked ham	145	18 g	1.5 g	7 g
Egg	155	13 g	1.1 g	11 g
Lean beef	217	26 g	0 g	12 g
Pork loin	242	27 g	0 g	14 g
Sausage	300	12 g	2 g	27 g
Serrano ham	241	31 g	1 g	13 g
Turkey breast	135	29 g	0 g	1 g

Fish & seafood

Food	Calories	Protein	Fat
Canned tuna in water	116	26 g	1 g
Cod	82	18 g	0.7 g
Hake	90	17 g	2 g
Prawns	99	24 g	0.3 g
Salmon	208	20 g	13 g
Sardine	208	25 g	11 g

Dairy

Food	Calories	Protein	Carbs	Fat
Aged cheese	390	25 g	1 g	32 g
Cottage cheese	81	10.45 g	4.76 g	2.27 g
Feta cheese	264	14 g	4 g	21 g
Fresh cheese	98	11 g	4 g	4 g
Greek yogurt	97	9 g	4 g	5 g
Mozzarella	299	22.17 g	2.4 g	22.14 g
Plain yogurt	61	3.5 g	4.7 g	3.3 g
Ricotta	150	7.54 g	7.27 g	10.18 g
Semi-skimmed milk	50	3.3 g	4.8 g	1.98 g
Skimmed milk	35	3.4 g	5 g	0.1 g
Skimmed yogurt	56	5.73 g	7.68 g	0.18 g
Swiss cheese	393	26.96 g	1.44 g	30.99 g
Whole milk	61	3.2 g	4.8 g	3.3 g

Grains, bread & pasta

Food	Calories	Protein	Carbs	Fat
Brown rice, cooked	111	2.6 g	23 g	0.9 g
Cooked oats	71	2.54 g	12 g	1.52 g
Couscous	112	3.79 g	23.2 g	0.16 g
Croissant	406	8.3 g	48 g	21 g
Granola	489	13.67 g	53.9 g	24.31 g
Oats	389	17 g	66 g	7 g
Pasta, cooked	131	5 g	25 g	1.1 g
Pretzel	384	10.04 g	80.4 g	2.93 g
Quinoa, cooked	120	4.4 g	21 g	1.9 g
Sugary breakfast cereal	380	7 g	84 g	4 g
White bread	265	9 g	49 g	3.2 g
White rice, cooked	130	2.7 g	28 g	0.3 g
Wholemeal bread	247	9 g	41 g	3.4 g

Legumes

Food	Calories	Protein	Carbs	Fat
Beans, cooked	127	9 g	23 g	0.5 g
Chickpeas, cooked	164	9 g	27 g	2.6 g
Edamame	121	11.91 g	8.91 g	5.2 g
Hummus	166	8 g	14 g	10 g
Lentils, cooked	116	9 g	20 g	0.4 g
Tofu	76	8 g	1.9 g	4.8 g

Fruit

Food	Calories	Protein	Carbs	Fat
Apple	52	0.3 g	14 g	0.2 g
Apricot	48	1.4 g	11.1 g	0.39 g
Avocado	160	2 g	9 g	15 g
Banana	89	1.1 g	23 g	0.3 g
Blackcurrants	63	1.4 g	15.4 g	0.41 g
Blueberries	57	0.74 g	14.5 g	0.33 g
Cherries	63	1.06 g	16 g	0.2 g
Dates	277	1.81 g	75 g	0.15 g
Figs	74	0.75 g	19.2 g	0.3 g
Grapefruit	42	0.77 g	10.7 g	0.14 g
Grapes	69	0.7 g	18 g	0.2 g
Kiwi	61	1.1 g	15 g	0.5 g
Lemon	29	1.1 g	9.32 g	0.3 g
Mandarin	53	0.8 g	13 g	0.3 g
Mango	60	0.82 g	15 g	0.38 g
Melon	34	0.8 g	8 g	0.2 g
Nectarine	44	1.06 g	10.6 g	0.32 g
Orange	47	0.9 g	12 g	0.1 g
Peach	42	0.91 g	10.1 g	0.27 g
Pear	57	0.4 g	15 g	0.1 g
Pineapple	50	0.54 g	13.1 g	0.12 g
Plum	46	0.7 g	11.4 g	0.28 g
Pomegranate	83	1.67 g	18.7 g	1.17 g
Raspberries	52	1.2 g	11.9 g	0.65 g
Strawberry	32	0.7 g	8 g	0.3 g
Watermelon	30	0.6 g	8 g	0.2 g

Vegetables

Food	Calories	Protein	Carbs	Fat
Arugula	25	2.58 g	3.65 g	0.66 g
Asparagus	20	2.2 g	3.88 g	0.12 g
Baked potato	92	2.1 g	21.1 g	0.15 g
Beetroot	43	1.61 g	9.56 g	0.17 g
Bell pepper	31	1 g	6 g	0.3 g
Boiled potato	87	2 g	20 g	0.1 g
Broccoli	34	2.8 g	7 g	0.4 g
Cabbage	25	1.28 g	5.8 g	0.1 g
Carrot	41	0.9 g	10 g	0.2 g
Cauliflower	25	1.92 g	4.97 g	0.28 g
Celery	14	0.69 g	2.97 g	0.17 g
Courgette	17	1.2 g	3.1 g	0.3 g
Cucumber	16	0.7 g	3.6 g	0.1 g
Eggplant	25	0.98 g	5.88 g	0.18 g
French fries	312	3.4 g	41 g	15 g
Garlic	149	6.36 g	33.1 g	0.5 g
Ginger	80	1.82 g	17.8 g	0.75 g
Green beans	31	1.83 g	6.97 g	0.22 g
Green peas	81	5.42 g	14.5 g	0.4 g
Kale	35	2.92 g	4.42 g	1.49 g
Kohlrabi	27	1.7 g	6.2 g	0.1 g
Leek	61	1.5 g	14.2 g	0.3 g
Lettuce	15	1.4 g	2.9 g	0.2 g
Mushrooms	22	3.1 g	3.3 g	0.3 g
Onion	40	1.1 g	9 g	0.1 g
Pumpkin	26	1 g	6.5 g	0.1 g
Red pepper	26	0.99 g	6.03 g	0.3 g
Spinach	23	2.9 g	3.6 g	0.4 g
Sweet potato	90	2 g	21 g	0.1 g
Sweetcorn	86	3.27 g	18.7 g	1.35 g
Tomato	18	0.9 g	3.9 g	0.2 g
Turnip	28	0.9 g	6.43 g	0.1 g

Nuts

Food	Calories	Protein	Carbs	Fat
Almond	579	21 g	22 g	50 g
Cashews	553	18.22 g	30.2 g	43.85 g
Chia seeds	486	16.54 g	42.1 g	30.74 g
Hazelnuts	628	14.95 g	16.7 g	60.75 g
Peanut	567	26 g	16 g	49 g
Pistachio	560	20 g	28 g	45 g
Sunflower seeds	584	20.78 g	20 g	51.46 g
Walnut	654	15 g	14 g	65 g

Fats & oils

Food	Calories	Protein	Carbs	Fat
Butter	717	0.9 g	0.1 g	81 g
Heavy cream	340	2.84 g	2.84 g	36.08 g
Mayonnaise	680	0.96 g	0.57 g	74.85 g
Olive oil	884	0 g	0 g	100 g
Olives	115	0.8 g	6 g	11 g
Peanut butter	598	22.21 g	22.3 g	51.36 g

Drinks

Food	Calories	Protein	Carbs	Fat
Beer	43	0.5 g	3.6 g	0 g
Black coffee	2	0.3 g	0 g	0 g
Coconut milk	197	2.02 g	2.81 g	21.33 g
Cola soft drink	42	0 g	10.6 g	0 g
Orange juice	45	0.7 g	10 g	0.2 g
Red wine	85	0.1 g	2.6 g	0 g
Tea	1	0 g	0.3 g	0 g
White wine	82	0.07 g	2.6 g	0 g

Sweets & snacks

Food	Calories	Protein	Carbs	Fat
Biscuits	480	7 g	64 g	20 g
Dark chocolate	546	7.8 g	46 g	31 g
Doughnut	426	5.2 g	50.8 g	22.9 g
Honey	304	0.3 g	82 g	0 g
Ice cream	207	3.5 g	24 g	11 g
Jam	278	0.37 g	68.9 g	0.07 g
Milk chocolate	535	7.7 g	59 g	30 g
Potato chips	536	7 g	53 g	34 g
Sugar	387	0 g	100 g	0 g
Vanilla ice cream	207	3.5 g	23.6 g	11 g
Waffles	312	7.19 g	49.3 g	9.61 g

Other

Food	Calories	Protein	Carbs	Fat
Pizza	268	10.36 g	29 g	12.28 g
Popcorn	387	13 g	78 g	4.5 g
Vinegar	18	0 g	0.04 g	0 g

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How to read these calories

Figures are per 100 grams, raw or cooked as noted (rice, pasta, legumes and potato are shown cooked — how you eat them). For your portion, multiply: if 100 g of cooked rice is 130 kcal and you serve 200 g, that is 260 kcal. Protein, carbs and fat are per 100 g too. Remember cooking oil adds calories you do not see: one tablespoon (10 g) of olive oil is about 88 kcal.

Calories in the most searched foods (per 100 g)

The most looked-up ones, with their macros. Look at the oil: 884 kcal per 100 g, almost five times salmon. One extra tablespoon while cooking is 120 kcal that never shows up in an eyeballed count.

Food	kcal	Protein	Carbs	Fat
Chicken breast	165	31	0	3.6
Cooked white rice	130	2.7	28	0.3
Egg	155	13	1.1	11
Banana	89	1.1	23	0.3
Apple	52	0.3	14	0.2
White bread	265	9	49	3.2
Olive oil	884	0	0	100
Salmon	208	20	0	13
Cooked lentils	116	9	20	0.4

Values per 100 g from the US Department of Agriculture FoodData Central database (SR Legacy dataset). Protein, carbohydrate and fat are grams per 100 g. These are reference ranges for healthy adults, not a diagnosis or individual advice.

FAQ

How many calories in chicken?

Chicken breast has about 165 kcal per 100 g, with 31 g of protein and only 3.6 g of fat — one of the best protein-to-calorie foods.

How many calories in rice?

Cooked white rice has about 130 kcal per 100 g; brown about 111. Raw rice is ~350 kcal/100 g, but since it absorbs water when cooked, the cooked value is what you usually count.

How many calories in a banana?

A banana has about 89 kcal per 100 g. A medium banana is ~120 g edible, so around 105 kcal.

Are these calories exact?

They are reference values and work well as a guide, but real food varies (cut, ripeness, brand, cooking). For everyday use, consistent logging is what works — with Renzy a photo is enough and it estimates calories for you.

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Tables are fine, but slow. With Renzy you photograph the plate and get calories and macros instantly — no weighing, no searching.

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