The carbohydrates, fats, and proteins in food supply energy, which is measured in calories. Carbohydrates and proteins provide 4 calories per gram. Fat contributes more than twice as much — 9 calories per gram. Alcohol is also high in energy and supplies 7 calories per gram. Foods that are high in fat are naturally also high in calories.

Our food calorie charts provide information on the calorie, carbohydrate, fat and protein content of various foods.

BEANS

FOOD AMOUNT TOTAL CALORIES
Black beans 1/2 cup cooked 113
Garbanzo (chickpeas) 1/2 cup cooked 134
Kidney beans 1/2 cup cooked 112
Lentil beans 1/2 cup cooked 115
Lima beans 1/2 cup cooked 108
Navy beans 1/2 cup cooked 129
Soybeans (Edamame) 1/2 cup cooked 127
Tofu 1/2 cup fresh 94

DAIRY

FOOD AMOUNT TOTAL CALORIES
Butter 1 tbs. 110
Cheddar Cheese 1 ounce 114
Cottage cheese 1/2 cup 110
Cottage cheese, low fat 1/2 cup 90
Egg 1 large 75
Milk, low fat 1 cup 121
Milk, skim 1 cup 86
Muenster cheese 1 ounce 104
Swiss cheese 1 ounce 107
Yogurt, low fat 1 cup 144
Yogurt, non fat 1 cup 127

FISH

FOOD AMOUNT TOTAL CALORIES
Anchovies, in water 1 ounce 37
Halibut 3 ounces 120
Mackerel 3 ounces 85
Salmon 3 ounces 121
Sardines, in water 1 can 130
Tuna, tongol 1/4 cup 60

FRUIT

FOOD AMOUNT TOTAL CALORIES
Apple 1 medium 80
Apricots 3 medium 60
Banana 1 medium 110
Blackberries 1/2 cup 37
Blueberries 1/2 cup 41
Cantaloupe 1/4 medium 50
Cherries 1 cup 90
Dates 5 pieces 120
Figs 1 medium 37
Grapefruit 1/2 medium 60
Grapes 1 cup 60
Guava 1 medium 45
Kiwifruit 2 medium 100
Lemon 1 average 15
Lime 1 average 20
Mango 1/2 medium 70
Nectarine 1 medium 70
Orange 1 medium 70
Papaya 1/2 medium 70
Peach 1 medium 40
Pear 1 medium 100
Persimmon 1 medium 32
Pineapple 2 slices 65
Plums 2 medium 80
Prunes 1/4 cup 110
Raisins, seedless 1/4 cup 107
Rasberries 1 cup 50
Strawberries 8 medium 45
Tangerine 1 medium 50
Watermelon 1 cup 40
Watermelon 1 slice, 10″ diam. 150

GRAINS

FOOD AMOUNT TOTAL CALORIES
Oatmeal, rough cut 1 cup 145
Pancake, buckwheat 1 4″ diameter 54
Pancake, whole wheat 1 4″ diameter 74
Popcorn, dry 1 cup 54
Rice, brown, cooked 1/2 cup 80
Rice, wild, cooked 1/2 cup 85
Rye bread 1 slice 56
Whole wheat bread 1 slice 56

NUTS AND SEEDS

FOOD AMOUNT TOTAL CALORIES
Almonds 1/4 cup 212
Brazil nuts 1/4 cup 230
Cashews 1/4 cup 97
Peanuts 1/4 cup 210
Peanut butter 1 tbs. 86
Pecans 1/4 cup 185
Pistachios, shelled 1/4 cup 185
Pumpkin seeds 1/4 cup 192
Sesame seeds 1 medium 200
Sunflower seeds 1/4 cup 170
Tahini 1 tbs. 89
Walnuts 1/4 cup 160

POULTRY

FOOD AMOUNT TOTAL CALORIES
Chicken breast 4 ounces 193
Chicken, light meat, no skin 4 ounces 196
Chicken, dark meat, no skin 4 ounces 232
Turkey, light meat, no skin 4 ounces 178
Turkey, dark meat, no skin 4 ounces 212

VEGETABLES

FOOD AMOUNT TOTAL CALORIES
Alfalfa sprouts 1 cup 20
Artichoke 1 medium 60
Artichoke hearts 1/2 cup cooked 42
Arugula 1/2 cup 3
Asparagus 1/2 cup cooked 23
Avacado 1/2 cup pureed 185
Bamboo shoots 1/2 cup raw 21
Beet greens 1/2 cup cooked 20
Beets 1/2 cup cooked 38
Bell peppers 1/2 cup raw sliced 25
Bok choy 1/2 cup cooked 10
Broccoli 1/2 cup cooked 22
Broccoli, raw 1 medium stalk 45
Brussel sprouts 1/2 cup cooked 30
Cabbage 1/2 cup cooked 17
Carrot, raw 1 7 inch 31
Carrots 1/2 cup cooked 35
Cauliflower 1/2 cup cooked 20
Cauliflower 3 florets 14
Celery 1 stalk 6
Celery 1/2 cup cooked 13
Chard 1/2 cup cooked 18
Chives 1 medium 9
Collard greens 1/2 cup cooked 17
Corn 1/2 cup cooked 89
Cucumbers 1/2 cup sliced 7
Eggplant 1/2 cup cooked 13
Endive 1/2 cup chopped 13
Garlic 1 clove 4
Green beans 1/2 cup cooked 22
Green onions 1/2 cup chopped 16
Jicama 1/2 cup cooked 43
Kale 1/2 cup cooked 18
Kohlrabi 1/2 cup cooked 24
Leeks 1/2 cup cooked 16
Lemon grass 1 cup raw 66
Lettuce, iceberg 1/2 cup 9
Lettuce, romaine 1/2 cup 4
Mushrooms 1/2 cup raw 9
Mushrooms 1/2 cup cooked 21
Mustard greens 1/2 cup cooked 11
Okra 1/2 cup cooked 25
Olive oil 1 tbs. 120
Onion 1/2 cup cooked 46
Onion, raw 1 medium 60
Onion, raw 1/2 cup chopped 30
Parsley 1/2 cup chopped 11
Peas 1/2 cup cooked 34
Potato, white 1/2 cup cooked 59
Pumpkin 1/2 cup cooked 24
Radishes 1/2 cup sliced 12
Radicchio 1 medium leaf 2
Rhubarb 1/2 cup raw 13
Rutabaga 1/2 cup cooked 47
Sauerkraut 1/2 cup cooked 25
Spinach 1/2 cup cooked 21
Spinach 1 cup raw 14
Summer squash 1/2 cup cooked 36
Sweet potato 1/2 cup cooked 125
Tomato 1 medium 35
Turnip greens 1/2 cup cooked 15
Turnips 1/2 cup cooked 24
Water chestnuts 1/2 cup raw 60
Winter squash 1/2 cup cooked 80
Zucchini 1/2 cup cooked 14

For low-calorie snack ideas, visit Low Calorie Snacks and 100 Calorie Snacks.  For information on how many calories you should consume each day, consult How Many Calories Do I Need, How Many Calories Should I Eat?, and Daily Calorie Intake.