Calories in Food
Calories are units of energy that are contained in every piece of food and drink that we take in; each item we consume will have different calorie levels.
Most pre-packaged foods available in supermarkets display nutritional information on the label; under the ‘energy’ section, you can find two readings – kilocalories (kcals) and kilojoules (kJ). Kcals indicate the number of calories per 100 grams, or 100ml, and this is the number you want to look at in order to find out the calorie count.
If you buy ‘loose’ foods, however, understanding how many calories are contained can be a little bit trickier.
To help you quickly figure out the calorie count of a wide variety of commonly bought foods, we’ve put together a simple but comprehensive guide divided into sections for different types of foods.
Fruit
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in an Apple | 1 apple (128g) | 85 |
| Calories in an Apricot | 1 apricot (35g) | 17 |
| Calories in a Banana | 1 banana (125g) | 110 |
| Calories in Blackberries | 80g | 31 |
| Calories in Blueberries | 80g | 33 |
| Calories in a Cantaloupe | 1 wedge (70g) | 23 |
| Calories in Cherries | 80g | 54 |
| Calories in a Clementine | 1 clementine (75g) | 35 |
| Calories in Dried Cranberries | 30g | 100 |
| Calories in Dried Currants | 30g | 98 |
| Calories in Dates | 30g | 84 |
| Calories in Figs (dried) | 40g | 110 |
| Calories in Grapes | 80g | 50 |
| Calories in a Guava | 1 guava (55g) | 37 |
| Calories in Jackfruit | 165g | 145 |
| Calories in a Kiwi | 1 kiwi (76g) | 46 |
| Calories in a Lemon | 1 lemon (58g) | 17 |
| Calories in a Lime | 1 lime (67g) | 20 |
| Calories in a Lychee | 1 lychee (10g) | 7 |
| Calories in a Mandarin orange | 1 mandarin orange (88g) | 47 |
| Calories in a Mango | 1 mango (340g) | 200 |
| Calories in Dried Mulberries | 10g | 33 |
| Calories in a Nectarine | 1 nectarine (150g) | 66 |
| Calories in an Orange | 1 orange (120g) | 62 |
| Calories in a Papaya | 1 papaya (500g) | 220 |
| Calories in a Passion fruit | 1 passion fruit (20g) | 17 |
| Calories in a Peach | 1 peach (150g) | 59 |
| Calories in a Pear | 1 pear (180g) | 100 |
| Calories in Pineapple | Several slices (200g) | 100 |
| Calories in Plantains | 1 plantain (180g) | 215 |
| Calories in a Plum | 1 plum (66g) | 30 |
| Calories in a Pomegranate | 1 pomegranate (280g) | 234 |
| Calories in Raisins | 30g | 100 |
| Calories in Raspberries | 80g | 38 |
| Calories in Rhubarb | Per stalk (50g) | 11 |
| Calories in Strawberries | 150g | 49 |
| Calories in a Tangerine | 1 tangerine (88g) | 47 |
| Calories in a Watermelon | 1 wedge (280g) | 80 |
Vegetables
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in an Artichoke | 1 head (128g) | 60 |
| Calories in Asparagus | 1 asparagus spear (12g) | 2 |
| Calories in an Aubergine | 1 aubergine (460g) | 115 |
| Calories in a Beetroot | 1 cooked beet (80g) | 30 |
| Calories in a Bell pepper | 1 bell pepper (150g) | 40 |
| Calories in Broccoli | 1 bunch (600g) | 200 |
| Calories in Brussels Sprouts | 100g | 40 |
| Calories in Cabbage | 1 head (900g) | 225 |
| Calories in a Carrot | 1 carrot (60g) | 25 |
| Calories in a Cauliflower | 1 floweret (13g) | 3 |
| Calories in Celery | 1 stick (40g) | 6 |
| Calories in Chard | 200g | 36 |
| Calories in Cherry tomatoes | 100g | 18 |
| Calories in Chicory | 1 head (55g) | 38 |
| Calories in Corn | 80g | 33 |
| Calories in a Courgette | 1 courgette (180g) | 30 |
| Calories in a Cucumber | 1 cucumber (400g) | 46 |
| Calories in an Eggplant | 1 eggplant (450g) | 115 |
| Calories in Fennel | 1 bulb (240g) | 75 |
| Calories in Garlic | 1 clove (3g) | 4 |
| Calories in Green beans | 110g | 34 |
| Calories in Green onions / scallions | 1 green onion (15g) | 5 |
| Calories in Kale | 200g | 82 |
| Calories in Leek | 1 leek (90g) | 45 |
| Calories in Lettuce | 1 head (600g) | 90 |
| Calories in Mushrooms | 100g | 25 |
| Calories in an Onion | 1 medium sized onion (85g) | 35 |
| Calories in Olives | 1 olive | 18 |
| Calories in Parsnips | 1 parsnip (170g) | 125 |
| Calories in Peas | 100g | 75 |
| Calories in a Potato | 1 potato (150g) | 165 |
| Calories in Pumpkin | 200g | 55 |
| Calories in Red cabbage | 200g | 70 |
| Calories in Spinach | 300g | 68 |
| Calories in Squash | 1 squash (200g) | 93 |
| Calories in a Sweet potato | 1 potato (150g) | 128 |
| Calories in a Tomato | 1 tomato (110g) | 20 |
| Calories in a Turnip | 1 turnip (120g) | 35 |
| Calories in Zucchini | 1 zucchini (196g) | 33 |
Eggs and Dairy
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in an Egg (medium) | 1 egg | 48 |
| Calories in an Egg (large) | 1 egg | 60 |
| Calories in Almond milk (unsweetened) | 100ml | 14 |
| Calories in Coconut milk (unsweetened) | 100ml | 18 |
| Calories in Cow’s milk (skimmed) | 100ml | 41 |
| Calories in Cow’s milk (semi-skimmed) | 100ml | 50 |
| Calories in Cow’s milk (whole) | 100ml | 63 |
| Calories in Goats milk | 100ml | 64 |
| Calories in Kefir | 100ml | 59 |
| Calories in Oat milk | 100ml | 44 |
| Calories in Rice milk | 100ml | 50 |
| Calories in Blue cheese | 20g | 66 |
| Calories in Brie | 20g | 70 |
| Calories in Camembert | 20g | 65 |
| Calories in Cheddar | 20g | 82 |
| Calories in Edam | 20g | 70 |
| Calories in Feta | 20g | 51 |
| Calories in Grated parmesan | 5g | 22 |
| Calories in Halloumi | 30g | 90 |
| Calories in Mozzarella | 30g | 83 |
| Calories in Provolone | 20g | 72 |
| Calories in Ricotta | 200g | 208 |
| Calories in Roquefort | 30g | 108 |
| Calories in Stilton | 30g | 117 |
| Calories in Swiss | 20g | 76 |
| Calories in Cottage cheese | 200g | 175 |
| Calories in Cream cheese | 15g | 48 |
| Calories in Crème Fraiche | 15g | 50 |
| Calories in Sour cream | 15g | 30 |
| Calories in Quark | 150g | 102 |
| Calories in Tzatziki | 15g | 18 |
| Calories in Buttermilk | 100ml | 33 |
| Calories in Condensed milk | 100g | 325 |
| Calories in Cream | 15ml | 36 |
| Calories in Custard | 100ml | 98 |
Spreads, Fats and Oils
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in Almond butter | 1 tbsp (15g) | 71 |
| Calories in Butter | 1 tbsp (15g) | 108 |
| Calories in Lard | 100g | 898 |
| Calories in Margarine | 1 tbsp (15g) | 100 |
| Calories in Marmite | 1 tsp (5g) | 10 |
| Calories in Peanut butter | 1 tbsp (15g) | 78 |
| Calories in Olive oil spread | 1 tbsp (15g) | 44 |
| Calories in Unsalted butter | 100g | 750 |
| Calories in Duck fat | 1 tbsp (15g) | 112 |
| Calories in Goose fat | 1 tbsp (15g) | 115 |
| Calories in Almond oil | 1tbsp (14ml) | 123 |
| Calories in Canola oil | 1tbsp (14ml) | 124 |
| Calories in Coconut oil | 1tbsp (14ml) | 120 |
| Calories in Flaxseed oil | 1tbsp (14ml) | 124 |
| Calories in Olive oil | 1tbsp (14ml) | 133 |
| Calories in Peanut oil | 1tbsp (14ml) | 120 |
| Calories in Sesame oil | 1tbsp (14ml) | 124 |
| Calories in Sunflower oil | 1tbsp (14ml) | 123 |
| Calories in Walnut oil | 1tbsp (14ml) | 125 |
Nuts and Seeds
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in Almonds | 30g | 174 |
| Calories in Brazil nuts | 30g | 192 |
| Calories in Cashew nuts | 30g | 165 |
| Calories in Chestnuts | 30g | 78 |
| Calories in Coconut | 30g | 106 |
| Calories in Hazelnuts | 30g | 188 |
| Calories in Macadamia nuts | 30g | 212 |
| Calories in Peanuts | 30g | 168 |
| Calories in Pine nuts | 30g | 200 |
| Calories in Pistachios | 30g | 171 |
| Calories in Walnuts | 30g | 197 |
| Calories in Chia seeds | 30g | 150 |
| Calories in Flaxseed | 30g | 167 |
| Calories in Poppy seeds | 30g | 161 |
| Calories in Pumpkin seeds | 30g | 177 |
| Calories in Sesame seeds | 30g | 180 |
| Calories in Sunflower seeds | 30g | 173 |
| Calories in Watermelon seeds | 30g | 140 |
Grains, Pasta and Noodles
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in Barley | 100g (cooked) | 354 |
| Calories in Brown rice | 100g (cooked) | 366 |
| Calories in Buckwheat | 100g (cooked) | 338 |
| Calories in Couscous | 100g (cooked) | 376 |
| Calories in Durum wheat semolina | 100g (cooked) | 393 |
| Calories in Freekeh | 100g (cooked) | 520 |
| Calories in Millet | 100g (cooked) | 378 |
| Calories in Oat bran | 100g | 245 |
| Calories in Pearl barley | 100g (cooked) | 352 |
| Calories in Polenta | 100g (cooked) | 366 |
| Calories in Quinoa | 100g (cooked) | 365 |
| Calories in Spelt | 100g (cooked) | 340 |
| Calories in Wheat bran | 100g | 215 |
| Calories in Wheat germ | 100g | 380 |
| Calories in Wholegrain oat | 100g | 375 |
| Calories in Cannelloni | 55g (cooked) | 79 |
| Calories in Fettuccine | 55g (cooked) | 192 |
| Calories in Fusilli | 55g (cooked) | 191 |
| Calories in Lasagne sheets | Per sheet (cooked)(20g) | 52 |
| Calories in Linguine | 55g (cooked) | 200 |
| Calories in Macaroni | 55g (cooked) | 202 |
| Calories in Penne | 55g (cooked) | 193 |
| Calories in Ravioli | 55g (cooked) | 36 |
| Calories in Rigatoni | 55g (cooked) | 194 |
| Calories in Shells | 80g (cooked) | 285 |
| Calories in Spaghetti | 55g (cooked) | 201 |
| Calories in Tagliatelle | 55g (cooked) | 207 |
| Calories in Tortellini | 55g (cooked) | 156 |
| Calories in Wholegrain spaghetti | 55g (cooked) | 195 |
| Calories in Egg noodles | 40g (cooked) | 161 |
| Calories in Whole grain noodles | 55g (cooked) | 197 |
Beans and Legumes
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in Azuki bean | 100g | 124 |
| Calories in Black bean | 100g | 156 |
| Calories in Flageolet | 100g | 259 |
| Calories in Kidney beans | 100g | 120 |
| Calories in Lima beans | 100g | 115 |
| Calories in Pinto beans | 100g | 347 |
| Calories in Soybeans | 100g | 446 |
| Calories in Bamboo shoots | 100g | 27 |
| Calories in Brown lentil | 100g | 348 |
| Calories in Chickpeas | 100g | 365 |
| Calories in Green lentil | 100g | 257 |
| Calories in Lentils | 100g | 353 |
| Calories in Miso | 100g | 199 |
| Calories in Puy lentils | 100g | 345 |
| Calories in Red lentils | 100g | 329 |
| Calories in Tempeh | 100g | 193 |
| Calories in Textured soy protein | 100g | 541 |
| Calories in Tofu | 100g | 76 |
Meat
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in Bacon | 1 slice (25g) | 88 |
| Calories in Beef (roast) | 100g (cooked) | 140 |
| Calories in Beef brisket | 100g (cooked) | 151 |
| Calories in Beef liver | 70g (cooked) | 130 |
| Calories in Beef ribs | 100g (cooked) | 238 |
| Calories in Black pudding | 1 slice (25g) | 95 |
| Calories in Chicken breast | 100g (cooked) | 135 |
| Calories in Chicken drumstick | 1 drumstick (cooked)(70g) | 130 |
| Calories in Chicken thigh | 1 thigh (cooked)(110g) | 243 |
| Calories in Chicken wing | 1 wing (cooked)(30g) | 77 |
| Calories in Chorizo | 25g | 112 |
| Calories in Cumberland sausage | 1 sausage (35g) | 85 |
| Calories in Duck fillet | 1 fillet (cooked)(120g) | 234 |
| Calories in Filet mignon | 1 fillet (cooked)(105g) | 278 |
| Calories in Ham (roast) | 1 slice (cooked)(100g) | 183 |
| Calories in Minced beef (5% fat) | 100g (cooked) | 124 |
| Calories in Minced turkey (5% fat) | 100g (cooked) | 114 |
| Calories in Pastrami | 1 slice | 40 |
| Calories in Pepperoni | 1 slice | 10 |
| Calories in Pork belly | 25g (cooked) | 140 |
| Calories in Pork chops | 1 chop (cooked)(130g) | 258 |
| Calories in Pork loin | 1 chop (cooked)(85g) | 173 |
| Calories in Pork roast | 100g (cooked) | 210 |
| Calories in Spare ribs | 100g (cooked) | 271 |
| Calories in T-Bone steak | 1 steak (cooked)(285g) | 560 |
| Calories in Turkey breast | 1 steak (cooked)(120g) | 130 |
| Calories in Turkey leg | 100g (cooked) | 124 |
| Calories in Turkey wing | 1 wing (cooked)(25g) | 53 |
Seafood
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in Anchovy fillet | 60g | 51 |
| Calories in Bream fillet | 120g | 134 |
| Calories in Calamari | 100g | 158 |
| Calories in Caviar | 15g | 37 |
| Calories in Cod fillet | 180g | 186 |
| Calories in Eel | 1 eel (30g) | 73 |
| Calories in Haddock fillet | 150g | 142 |
| Calories in Hake fillet | 113g | 80 |
| Calories in Halibut filling | 170g | 190 |
| Calories in Herring fillet | 145g | 290 |
| Calories in Lobster | 150g | 134 |
| Calories in Mackerel fillet | 90g | 236 |
| Calories in Mussel | 100g (cooked) | 115 |
| Calories in Plaice fillet | 150g | 132 |
| Calories in Salmon fillet | 120g | 247 |
| Calories in Sardines | 100g | 172 |
| Calories in Scallops | 1 scallop (10g) | 9 |
| Calories in Scampi | 1 scampi (10g) | 19 |
| Calories in Sea bass fillet | 140g | 160 |
| Calories in Squid | 100g | 108 |
| Calories in Tuna | 120g (in brine, drained) | 140 |
| Calories in Tuna steak | 150g | 170 |
| Calories in Turbot fillet | 110g | 105 |
Condiments (Sauce and Dressing)
| Food | Serving Size | Calories per portion (kcal) |
|---|---|---|
| Calories in Barbeque sauce | 1 tbsp (15g) | 17 |
| Calories in Bechamel sauce | 1 tbsp (15g) | 28 |
| Calories in Bearnaise sauce | 1 tbsp (15g) | 59 |
| Calories in Brown sauce | 1 tbsp (15g) | 18 |
| Calories in Chili sauce | 1 tbsp (15g) | 25 |
| Calories in Hollandaise sauce | 1 tbsp (15g) | 67 |
| Calories in Horseradish sauce | 1 tbsp (15g) | 15 |
| Calories in Ketchup | 1 tbsp (15g) | 15 |
| Calories in Ketchup (low-sodium) | 1 tbsp (15g) | 12 |
| Calories in Mayonnaise | 1 tbsp (15g) | 92 |
| Calories in Mayonnaise (low-fat) | 1 tbsp (15g) | 35 |
| Calories in Mustard (American) | 1 tbsp (15g) | 24 |
| Calories in Mustard (Dijon) | 1 tbsp (15g) | 29 |
| Calories in Mustard (French) | 1 tbsp (15g) | 11 |
| Calories in Sweet and sour sauce | 1 tbsp (15g) | 25 |
| Calories in Worcestershire sauce | 1 tbsp (15g) | 10 |
| Calories in 1000 island dressing | 1 tbsp (15g) | 40 |
| Calories in Balsamic vinaigrette dressing | 1 tbsp (15g) | 35 |
| Calories in Blue cheese dressing | 1 tbsp (15g) | 68 |
| Calories in French dressing | 1 tbsp (15g) | 60 |
| Calories in Harissa | 1 tbsp (15g) | 33 |
| Calories in Honey mustard dressing | 1 tbsp (15g) | 65 |
| Calories in Italian dressing | 1 tbsp (15g) | 40 |
| Calories in Pesto | 1 tbsp (15g) | 80 |
| Calories in Ranch dressing | 1 tbsp (15g) | 70 |
| Calories in Soy sauce | 1 tbsp (15g) | 9 |
| Calories in Tabasco | 1 tbsp (15g) | 5 |
| Calories in Vinaigrette | 1 tbsp (15g) | 26 |
And there you have it, a simple and comprehensive list of calories in a wide variety of foods. Calorie counts can be important, but there is no need to worry about being precise every single day. One of the best things to do is make sure you exercise as much as possible in order to burn the calories off.
However, if you’re looking for some inspiration, discover our delicious, low calories recipes below.
Zucchini Noodles with Marinated Mushrooms and Miso Tomato Sauce Recipe
Lemon Thyme Steamed Chicken Recipe
Cod en Papilotte with Bulgur Recipe
Mediterranean Fish Bake Recipe
Carrot, Honeydew and Orange Juice Recipe
More recipes which are low in calories:
- Vegetarian Quinoa Bowl with Steamed Broccoli Recipe
- Steamed Vegetable Salad Recipe
- Beef Meatballs with Carrot Spagetti Recipe
- Gratinated Scallops with Green Asparagus Recipe
- Summer Salad with Steamed Tuna, Poached Egg and Green Asparagus Recipe
- Minestrone Recipe
- Pumpkin Soup with Nashi Pears and Chilli Recipe
- Carrot Hummus Recipe
- Fennel, Celery and Ginger Juice Recipe
- Beetroot, Apple and Ginger Juice Recipe
