How many calories are really in the foods you eat every day? This is where you find out. Our food and calorie guides break down everyday staples, eggs, fruit, chicken, rice, and more, with clear calorie counts, protein and macro breakdowns, and realistic portion sizes, so you can log meals confidently and choose what fits your goals. Knowing the rough calorie cost of common foods is one of the most practical skills in nutrition: it helps you spot high-impact swaps, build meals that keep you full, and stop guessing. Every guide is researched against trusted nutrition data (USDA FoodData Central) and written to be genuinely useful, not padded, the calories that matter, the protein that helps you stay satisfied, and practical tips for cooking and portioning. Whether you're counting calories to lose weight, hitting a protein target, or just eating a little smarter, these guides give you the numbers and the context behind them.
A medium baked sweet potato has about 103 calories and is naturally low in fat, with plenty of fiber and vitamin A. Here is the full breakdown by preparation and serving size, with USDA-backed numbers.
Dark chocolate at 70-85% cocoa has about 598 calories per 100 grams and 60 per 10 g square. Here is the full breakdown for dark, milk, and white chocolate, with USDA-backed numbers.
A cup of black brewed coffee has about 2 calories. The calories in a latte, cappuccino, or mocha come almost entirely from the milk and syrup, not the coffee, with USDA-backed numbers.
A slice of cheese pizza runs about 285 calories and pepperoni about 300, based on USDA FoodData Central. Here is the full breakdown per slice and per 100 grams by type and crust.
Cooked top sirloin has about 219 calories and 29g of protein per 100 grams. Here is the full breakdown by cut and serving size, with USDA-backed numbers.
Raw broccoli has about 34 calories per 100 grams and roughly 31 per cup chopped. Here is the full breakdown by serving size, plus raw vs cooked, with USDA-backed numbers.
Cheddar cheese has about 403 calories per 100 grams and 113 per 1 oz slice. Here is the full breakdown by type, from mozzarella to feta, with USDA-backed numbers.
Cooked 80/20 ground beef has about 246 calories per 100 grams and roughly 278 per 4 oz. Here is the full breakdown by lean-to-fat ratio, with USDA-backed numbers.
One cup of whole milk has about 149 calories, 2% has 122, 1% has 102, and skim has 83. Here is the full breakdown by serving size and fat level, with USDA-backed numbers.
Light tuna canned in water has about 86 calories and 19g of protein per 100g, while the same tuna canned in oil is roughly 198. Here is the full breakdown by serving and type, with USDA-backed numbers.
A raw banana has about 89 calories per 100 grams, so a medium banana is around 105 calories. Here is the full breakdown by size, with carbs, sugar, and fiber from USDA data.
A medium baked potato has about 160 calories and is naturally low in fat. Here is the full breakdown by preparation and serving size, with USDA-backed numbers.
A one-ounce serving of almonds (about 23 nuts) has roughly 164 calories, 6g of protein, and 14g of fat. Here is the full breakdown by serving size, with USDA-backed numbers.
A medium apple with skin has about 95 calories, around 4 grams of fiber, and natural sugar. Here is the full breakdown by size and how it fits a calorie budget, with USDA-backed numbers.
Raw avocado has about 160 calories per 100 grams, most of it heart-healthy monounsaturated fat, plus nearly 7 grams of fiber. Here is the breakdown by serving size, with USDA-backed numbers.
A slice of white bread has about 75 calories and a slice of whole wheat about 80. Here is the full breakdown by type and slice size, with USDA-backed numbers.
Cooked skinless chicken breast has about 165 calories and 31g of protein per 100g. Here is the full breakdown by serving size and cooking method, with USDA-backed numbers.
Plain nonfat Greek yogurt has about 59 calories and 10g of protein per 100g. Here is the full breakdown by fat type and container size, with USDA-backed numbers.
Half a cup of dry oats has about 150 calories, and a cup cooked with water is about 166. Here is the full breakdown by serving, oat type, and toppings, with USDA-backed numbers.
Plain cooked pasta has about 131 calories per 100g, and a 1 cup serving is roughly 185 calories. Here is the full breakdown for cooked, dry, and whole-wheat, with USDA-backed numbers.
Peanut butter has about 94 calories per tablespoon and 188 per 2-tablespoon serving, with protein and mostly unsaturated fat. Here is the full breakdown, with USDA-backed numbers.
Cooked white rice has about 130 calories per 100 grams and roughly 205 per cup. Here is the full breakdown by serving size, plus white vs brown, with USDA-backed numbers.
Cooked farmed Atlantic salmon has about 206 calories, 22g of protein, and 12g of fat per 100g, much of it omega-3. Here is the full breakdown by serving and type, with USDA-backed numbers.
A practical, USDA-backed list of 40+ high-protein foods with calories and protein per serving, plus simple tips for hitting your target on any budget or diet.
A large egg has about 72 calories and 6g of protein. Here is the full breakdown by egg size and cooking method, with USDA-backed numbers you can trust.
Some foods fill you up for almost no calories. Here is the science of what makes food filling, plus a list of low-calorie, high-satiety foods with real numbers.
How many calories are in your favorite fruits? A USDA-backed chart of 22 common fruits, plus how to fit them into a weight-loss plan.
