Food Calorie Chart
Two bases in one table: what a serving contains, and what 100 g contains. Mixing them is the usual source of confusion.
Twenty-two foods, two bases
Most calorie confusion comes from mixing bases: "89 kcal" is per 100 g of banana, "105 kcal" is per banana. This table prints both, plus what the serving costs in steps for a 70 kg adult, so the numbers can be compared without converting in your head.
| Food | Typical serving | Per serving | Per 100 g | Steps |
|---|---|---|---|---|
| Egg, whole | 1 large, 50 g | 72 | 144 | 1,800 |
| Egg white | 1 large, 33 g | 17 | 52 | 425 |
| Egg yolk | 1 large, 17 g | 55 | 324 | 1,375 |
| Banana | 1 medium, 118 g | 105 | 89 | 2,625 |
| Apple | 1 medium, 182 g | 95 | 52 | 2,375 |
| Cooked white rice | 1 cup, 158 g | 205 | 130 | 5,125 |
| White bread | 1 slice, 28 g | 74 | 264 | 1,850 |
| Chicken breast | 100 g cooked | 165 | 165 | 4,125 |
| Big burger | 1 burger | 590 | — | 14,750 |
| Cola | 1 can, 355 ml | 150 | 42 | 3,750 |
| Cheese pizza | 1 slice, 107 g | 285 | 266 | 7,125 |
| French fries | medium, 117 g | 365 | 312 | 9,125 |
| Almonds | 28 g handful | 162 | 579 | 4,050 |
| Avocado | half, 100 g | 160 | 160 | 4,000 |
| Whole milk | 1 cup, 244 ml | 149 | 61 | 3,725 |
| Chocolate bar | 43 g bar | 235 | 547 | 5,875 |
| Salmon | 100 g cooked | 208 | 208 | 5,200 |
| Broccoli | 100 g | 34 | 34 | 850 |
| Greek yogurt | 170 g pot | 100 | 59 | 2,500 |
| Oatmeal, cooked | 1 cup, 234 g | 166 | 71 | 4,150 |
| Black coffee | 1 cup, 240 ml | 2 | 1 | 50 |
| Latte, whole milk | 12 oz, 355 ml | 190 | 54 | 4,750 |
Cola is quoted per 100 ml rather than 100 g; the density is close enough that the difference does not matter. The burger has no per-100 g figure because the assembled weight varies by more than the rounding.
Reading the table correctly
- Per-100 g is the fair comparison. Use it to compare foods that come in different portion sizes — almonds look harmless per handful until you see 579 kcal per 100 g.
- Per serving is what you actually eat. Use it to build a meal; the serving weight is printed so you can scale it.
- Steps are weight-dependent. At 55 kg, multiply by 1.27; at 90 kg, by 0.78.
- Water content drives density. Broccoli and cooked rice are mostly water; almonds and chocolate are not. That is the whole explanation for the spread.
Where these values come from
They are rounded from USDA FoodData Central entries for the plain form of each food: raw egg, raw fruit, cooked rice without added fat, skinless chicken breast. Restaurant items (burger, pizza, fries, cola) use the chain's published figures, which are the only authoritative source for an assembled product.
Rounding to the nearest calorie hides a real spread: the same apple varies by variety and ripeness, and a "slice" of pizza varies by shop. Treat every number here as ±10%, not as a measurement.
Using the table with the calculator
The food calorie calculator takes any of these foods, multiplies by servings and your weight, and returns walking time, running time, steps and a body-fat equivalent. This page is the reference version when you just want to look a number up.
Questions
Why is cooked rice higher per 100 g than raw rice?
Because cooking adds water, so 100 g of cooked rice contains only about 28 g of dry rice. Raw rice is roughly 360 kcal per 100 g; the energy per portion is the same, the density is not.
Do the calories include fibre?
The total is the food's energy as measured, which counts fibre at about 2 kcal per gram rather than the 4 used for starch. For high-fibre foods the "carbohydrate × 4" shortcut overestimates.
Can I use this table for a diet plan?
The numbers are a reference, not a plan. A plan needs your total intake, your activity and a target that a professional can sanity-check. The deficit calculator gives the arithmetic; the judgement is yours or your clinician's.