Calories, protein, carbs, fat, fiber and net carbs for any meal or day
Search a food • Enter grams or servings • Track your daily goal
Not sure? Use the calorie calculator or read how to calculate daily calorie needs.
Estimates only. This tool is for general information and is not medical or dietary advice.
Pick a food from the list, enter how much you ate in grams or in normal servings, and add it to a meal. The calculator scales the food's per-100 g values to your amount and adds everything into running totals for the day. You also get fiber and net carbs (total carbs minus fiber), plus progress bars against your own calorie and macro goals.
These are the values behind the search list, per 100 g, with a typical serving for quick reference. Cooked foods are weighed cooked, and foods marked raw are weighed raw.
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| Chicken breast, cooked, skinless | 165 | 31 | 0 | 3.6 | 0 | 3 oz (85 g): 140 kcal |
| Chicken thigh, cooked, skinless | 179 | 24.8 | 0 | 8.2 | 0 | 3 oz (85 g): 152 kcal |
| Ground beef 85% lean, cooked | 250 | 26 | 0 | 15 | 0 | 3 oz (85 g): 212 kcal |
| Salmon, farmed, cooked | 206 | 22.1 | 0 | 12.4 | 0 | 3 oz (85 g): 175 kcal |
| Tuna, canned in water, drained | 116 | 25.5 | 0 | 0.8 | 0 | 3 oz (85 g): 99 kcal |
| Cod, cooked | 105 | 22.8 | 0 | 0.9 | 0 | 3 oz (85 g): 89 kcal |
| Shrimp, cooked | 99 | 24 | 0.2 | 0.3 | 0 | 3 oz (85 g): 84 kcal |
| Egg, whole, large | 143 | 12.6 | 0.7 | 9.5 | 0 | 1 large egg (50 g): 72 kcal |
| Egg white, raw | 52 | 10.9 | 0.7 | 0.2 | 0 | 1 large white (33 g): 17 kcal |
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| Whole milk | 61 | 3.2 | 4.8 | 3.3 | 0 | 1 cup (244 g): 149 kcal |
| Skim milk | 34 | 3.4 | 5 | 0.1 | 0 | 1 cup (245 g): 83 kcal |
| Greek yogurt, plain, nonfat | 59 | 10.2 | 3.6 | 0.4 | 0 | 1 container (170 g): 100 kcal |
| Cheddar cheese | 403 | 24.9 | 1.3 | 33.1 | 0 | 1 oz (28 g): 113 kcal |
| Mozzarella, part-skim | 254 | 24.3 | 2.8 | 15.9 | 0 | 1 oz (28 g): 71 kcal |
| Butter | 717 | 0.9 | 0.1 | 81.1 | 0 | 1 tbsp (14 g): 100 kcal |
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| White rice, cooked | 130 | 2.7 | 28.2 | 0.3 | 0.4 | 1 cup (158 g): 205 kcal |
| Brown rice, cooked | 123 | 2.7 | 25.6 | 1 | 1.6 | 1 cup (195 g): 240 kcal |
| Oats, dry (rolled) | 389 | 16.9 | 66.3 | 6.9 | 10.6 | ½ cup (40 g): 156 kcal |
| Pasta, cooked | 158 | 5.8 | 30.9 | 0.9 | 1.8 | 1 cup (140 g): 221 kcal |
| White bread | 265 | 9 | 49 | 3.2 | 2.7 | 1 slice (27 g): 72 kcal |
| Whole-wheat bread | 252 | 12.5 | 42.7 | 3.5 | 6 | 1 slice (28 g): 71 kcal |
| Quinoa, cooked | 120 | 4.4 | 21.3 | 1.9 | 2.8 | 1 cup (185 g): 222 kcal |
| Potato, baked, with skin | 93 | 2.5 | 21.2 | 0.1 | 2.2 | 1 medium (173 g): 161 kcal |
| Sweet potato, baked | 90 | 2 | 20.7 | 0.2 | 3.3 | 1 medium (114 g): 103 kcal |
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| Lentils, cooked | 116 | 9 | 20.1 | 0.4 | 7.9 | 1 cup (198 g): 230 kcal |
| Chickpeas, cooked | 164 | 8.9 | 27.4 | 2.6 | 7.6 | 1 cup (164 g): 269 kcal |
| Black beans, cooked | 132 | 8.9 | 23.7 | 0.5 | 8.7 | 1 cup (172 g): 227 kcal |
| Kidney beans, cooked | 127 | 8.7 | 22.8 | 0.5 | 6.4 | 1 cup (177 g): 225 kcal |
| Tofu, raw, regular | 76 | 8.1 | 1.9 | 4.8 | 0.3 | ½ cup (126 g): 96 kcal |
| Hummus | 166 | 7.9 | 14.3 | 9.6 | 6 | 2 tbsp (30 g): 50 kcal |
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| Apple, with skin | 52 | 0.3 | 13.8 | 0.2 | 2.4 | 1 medium (182 g): 95 kcal |
| Banana | 89 | 1.1 | 22.8 | 0.3 | 2.6 | 1 medium (118 g): 105 kcal |
| Orange | 47 | 0.9 | 11.8 | 0.1 | 2.4 | 1 medium (131 g): 62 kcal |
| Strawberries | 32 | 0.7 | 7.7 | 0.3 | 2 | 1 cup (152 g): 49 kcal |
| Blueberries | 57 | 0.7 | 14.5 | 0.3 | 2.4 | 1 cup (148 g): 84 kcal |
| Grapes | 69 | 0.7 | 18.1 | 0.2 | 0.9 | 1 cup (151 g): 104 kcal |
| Watermelon | 30 | 0.6 | 7.6 | 0.2 | 0.4 | 1 cup (152 g): 46 kcal |
| Mango | 60 | 0.8 | 15 | 0.4 | 1.6 | 1 cup (165 g): 99 kcal |
| Avocado | 160 | 2 | 8.5 | 14.7 | 6.7 | ½ avocado (100 g): 160 kcal |
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| Broccoli, raw | 34 | 2.8 | 6.6 | 0.4 | 2.6 | 1 cup chopped (91 g): 31 kcal |
| Spinach, raw | 23 | 2.9 | 3.6 | 0.4 | 2.2 | 1 cup (30 g): 7 kcal |
| Carrot, raw | 41 | 0.9 | 9.6 | 0.2 | 2.8 | 1 medium (61 g): 25 kcal |
| Tomato, raw | 18 | 0.9 | 3.9 | 0.2 | 1.2 | 1 medium (123 g): 22 kcal |
| Onion, raw | 40 | 1.1 | 9.3 | 0.1 | 1.7 | 1 medium (110 g): 44 kcal |
| Cauliflower, raw | 25 | 1.9 | 5 | 0.3 | 2 | 1 cup (107 g): 27 kcal |
| Bell pepper, red, raw | 31 | 1 | 6 | 0.3 | 2.1 | 1 medium (119 g): 37 kcal |
| Mushrooms, white, raw | 22 | 3.1 | 3.3 | 0.3 | 1 | 1 cup sliced (70 g): 15 kcal |
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| Almonds | 579 | 21.2 | 21.6 | 49.9 | 12.5 | 1 oz (28 g): 162 kcal |
| Walnuts | 654 | 15.2 | 13.7 | 65.2 | 6.7 | 1 oz (28 g): 183 kcal |
| Cashews | 553 | 18.2 | 30.2 | 43.9 | 3.3 | 1 oz (28 g): 155 kcal |
| Peanut butter | 588 | 25 | 20 | 50 | 6 | 2 tbsp (32 g): 188 kcal |
| Chia seeds | 486 | 16.5 | 42.1 | 30.7 | 34.4 | 1 tbsp (12 g): 58 kcal |
| Olive oil | 884 | 0 | 0 | 100 | 0 | 1 tbsp (14 g): 124 kcal |
| Food (per 100 g) | kcal | Protein g | Carbs g | Fat g | Fiber g | Typical serving |
|---|---|---|---|---|---|---|
| Dark chocolate, 70-85% cocoa | 598 | 7.8 | 45.9 | 42.6 | 10.9 | 1 oz (28 g): 167 kcal |
| Potato chips | 536 | 7 | 53 | 35 | 4.8 | 1 oz (28 g): 150 kcal |
| Cheese pizza, regular crust | 266 | 11.4 | 33 | 10.4 | 2.3 | 1 slice (107 g): 285 kcal |
| Honey | 304 | 0.3 | 82.4 | 0 | 0.2 | 1 tbsp (21 g): 64 kcal |
| Sugar, white | 387 | 0 | 100 | 0 | 0 | 1 tsp (4 g): 15 kcal |
| Cola | 42 | 0 | 10.6 | 0 | 0 | 1 can (355 g): 149 kcal |
| Orange juice | 45 | 0.7 | 10.4 | 0.2 | 0.2 | 1 cup (248 g): 112 kcal |
Values are typical figures rounded from USDA FoodData Central. Brands and cooking methods vary, so use a package label when you have one.
Supports muscle repair, enzymes and immune function. The US RDA is 0.8 g per kg of body weight (about 56 g for a 70 kg adult), and active people often aim for 1.2–2.0 g per kg. Good sources: chicken, fish, eggs, Greek yogurt, lentils, tofu.
Your body's main fuel. Whole sources such as oats, quinoa, beans and sweet potato bring fiber and steady energy. Dietary guidelines suggest roughly 45–65% of calories from carbohydrate for most adults.
More than twice as calorie-dense as protein or carbs, and needed for hormones and absorbing vitamins A, D, E and K. Favor unsaturated fats like olive oil, nuts, avocado and fish. Dietary guidelines suggest roughly 20–35% of calories from fat.
These are common starting points, not prescriptions. For a personal plan, use the macros calculator or read the macros breakdown guide.
Add each ingredient and see the full calories and macros, including oil, butter and sauces that are easy to forget.
Pick a split, log through the day, and see which macro you still need to fill.
Fiber and net carbs show up next to total carbs, so you can compare foods quickly.
Add every ingredient in grams to get the total for a recipe, then divide by the number of servings.
Search a food, choose an amount in grams or servings, and add it to a meal. The calculator scales the per-100 g values for that food to your amount and keeps running totals for calories, protein, carbs, fat, fiber and net carbs. If a food is missing, enter its label values in the custom food box.
The built-in foods use typical values from the USDA FoodData Central database, rounded to one decimal. Real foods vary by brand, ripeness, cooking method and cut, so treat the numbers as good estimates and use the package label when you have one.
Protein and carbohydrate each provide about 4 calories per gram and fat provides about 9. Alcohol provides about 7. The calculator uses the calorie figure listed for each food and shows your protein, carb and fat split using the 4/4/9 values.
Net carbs are total carbohydrates minus dietary fiber. This calculator shows both numbers. Sugar alcohols are not tracked, so if you eat products that contain them, subtract them yourself using the label.
Your log and calorie goal are saved only in this browser on this device, using local storage, so they are still there when you come back. Nothing is sent to a server. Use Clear all to erase the log, or clear your browser data.
Common reasons are raw versus cooked weight, different brands, rounding on labels, and different database entries for the same food. Weigh food the same way each time, either raw or cooked, and pick the matching entry.
The US recommended dietary allowance is 0.8 g of protein per kg of body weight per day, which is about 56 g for a 70 kg adult. Active people and athletes often aim for 1.2 to 2.0 g per kg. Your needs depend on your health and goals, so ask a doctor or dietitian if you are unsure.
The presets are common starting points, not medical advice: balanced is 25% protein, 50% carbs and 25% fat; weight loss is 40/30/30; muscle gain is 30/40/30; keto is 20/5/75. Pick one that you can follow consistently and adjust it based on how you feel and your results.
Last updated October 2026