Calories in Common Foods: A Practical Reference
Knowing roughly how many calories are in everyday foods turns vague "eat less" advice into something you can actually use. This reference lists common foods with approximate calories per typical serving. Use it to build meals, estimate restaurant meals, and spot where calories concentrate. For personalized targets, see our calorie-deficit calculator.
Key points
- Calories concentrate in oils, nuts, sugary drinks, and processed snacks — small amounts add up fast.
- Most vegetables, fruit, and lean proteins are low-calorie and fill you up.
- Values are approximate per typical serving; weigh or scan labels for precision.
- Build meals around protein + vegetables, then add energy-dense foods in measured amounts.
Fruits and vegetables (approximate)
| Food | Serving | Calories |
|---|---|---|
| Apple | 1 medium (182 g) | ~95 |
| Banana | 1 medium (118 g) | ~105 |
| Orange | 1 medium | ~65 |
| Strawberries | 1 cup | ~50 |
| Broccoli | 1 cup cooked | ~55 |
| Spinach | 2 cups raw | ~15 |
| Potato | 1 medium baked | ~160 |
| Avocado | 1/2 fruit | ~120 |
Proteins (approximate)
| Food | Serving | Calories |
|---|---|---|
| Chicken breast, cooked | 100 g | ~165 |
| Ground beef, 90% lean, cooked | 100 g | ~175 |
| Salmon, cooked | 100 g | ~200 |
| Egg | 1 large | ~70 |
| Greek yogurt, plain nonfat | 170 g (6 oz) | ~100 |
| Tofu, firm | 100 g | ~145 |
| Lentils, cooked | 1 cup | ~230 |
| Black beans, cooked | 1 cup | ~225 |
Grains and starches (approximate)
| Food | Serving | Calories |
|---|---|---|
| White rice, cooked | 1 cup | ~205 |
| Brown rice, cooked | 1 cup | ~215 |
| Oats, dry | 1/2 cup | ~150 |
| Bread, whole wheat | 1 slice | ~80-100 |
| Pasta, cooked | 1 cup | ~220 |
| Quinoa, cooked | 1 cup | ~220 |
Calorie-dense foods to measure (approximate)
| Food | Serving | Calories |
|---|---|---|
| Olive oil | 1 tbsp | ~120 |
| Almonds | 28 g (about 23) | ~165 |
| Peanut butter | 2 tbsp | ~190 |
| Cheddar cheese | 28 g | ~115 |
| Dark chocolate | 30 g | ~170 |
| Soda | 12 oz can | ~150 |
| Latte, whole milk | 16 oz | ~220 |
How to use this list
Notice the pattern: a tablespoon of oil carries as many calories as a cup of broccoli. That is why cooking oil, dressings, nuts, and drinks quietly drive totals up. If weight is not moving, check these first. On the flip side, loading half your plate with vegetables adds bulk and fiber for very few calories, which helps you stay full in a deficit.
Honest limitations
These are averages; brands and portions vary, and cooking method changes the count (fried vs baked). For exact numbers, read the package label or use a database like USDA FoodData Central. This is educational information, not medical or nutritional advice.
For building a plan around these numbers, see our guide on Nutrient Density Guide.
Sources
- U.S. Department of Agriculture. FoodData Central (food composition database).
- Centers for Disease Control and Prevention. Healthy Weight: Losing Weight.
This guide is for general education. It is not a substitute for medical, nutritional, or psychological advice. Numbers from any calculator are estimates. For guidance specific to your health, medications, ethnicity, age, and history, consult a qualified healthcare provider or registered dietitian.