How many food calories am I eating?
Pick a food and enter how many portions you eat, or its weight. The food calorie calculator gives the calories from the USDA SR Legacy database.
- Calories
- 105
Banana, raw: 1 medium banana (118 g) has about 105 calories.
- Energy in kilojouleskJ
- 439
- Calories per 100 gkcal
- 89
- Grams eateng
- 118
- Amount
- 1 medium banana (118 g)
- Food
- Banana, raw
- USDA NDB number
- 09040
Calories: 105. Banana, raw: 1 medium banana (118 g) has about 105 calories.
How to calculate
Computes the calories (kcal and kJ) in a portion or a weight of 154 common foods, from the energy values of the USDA SR Legacy food composition database.
Example with the default inputs (Food group Fruits and juices, Food Banana, raw, Measure by Portions, Number of portions 1): Banana, raw: 1 medium banana (118 g) has about 105 calories.
Method: calories (kcal) = energy per 100 g × grams eaten ÷ 100; grams eaten = portions × portion weight, or the typed weight; kJ = kcal × 4.184.
- Energy values and portion weights are from USDA SR Legacy (April 2018), the final release of the USDA National Nutrient Database for Standard Reference; it is frozen, so the values do not change.
- The list holds 154 common foods. Values are averages for the food as described (raw, cooked, drained); a brand or recipe can differ.
- Portions are the household measures in SR Legacy, such as 1 medium banana (118 g). Weights are of the food as eaten.
- Calories here are kilocalories, the unit food labels call Calories; 1 kcal = 4.184 kJ.
Worked examples
Each example is checked against the calculator on every build.
- Food group Fruits and juices, Food Banana, raw, Measure by Portions, Number of portions 1 gives Calories 105.02, Calories per 100 g 89, Grams eaten 118, Amount 1 medium banana (118 g), USDA NDB number 09040.Source: USDA FoodData Central, SR Legacy 09040 Bananas, raw: 89 kcal per 100 g; 1 medium (7" to 7-7/8" long) = 118 g, https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
- Food group Dairy and eggs, Food Egg, raw, Measure by Portions, Number of portions 2 gives Calories 143, Energy in kilojoules 598.312, Grams eaten 100, Amount 2 × 1 large egg (50 g).Source: USDA FoodData Central, SR Legacy 01123 Egg, whole, raw, fresh: 143 kcal per 100 g; 1 large = 50 g, https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients
- Food group Grains, rice and cereal, Food White rice, cooked, Measure by Weight, Weight eaten 8.818 oz gives Calories 325, Grams eaten 250, Amount 250 g.Source: USDA FoodData Central, SR Legacy 20045 Rice, white, long-grain, regular, enriched, cooked: 130 kcal per 100 g, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
- Food group Beans, nuts and seeds, Food Almonds, Measure by Portions, Number of portions 1.5 gives Calories 246.21975, Grams eaten 42.525, Amount 1.5 × 1 oz (23 almonds) (28.35 g).Source: USDA FoodData Central, SR Legacy 12061 Nuts, almonds: 579 kcal per 100 g; 1 oz (23 whole kernels) = 28.35 g, https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
How it works
For the chosen food, the table below gives its energy per 100 grams from USDA SR Legacy (nutrient 1008, kcal) and one household portion with its weight in grams. Then
calories (kcal) = kcal per 100 g × grams eaten ÷ 100
grams eaten = number of portions × portion weight (when you measure by portions), or the weight you type (when you measure by weight)
energy in kJ = kcal × 4.184
Rules
- Pick a group, then a food in that group. The number of portions is from 0 to 100 and may be a fraction. The weight is from 0 to 10 kg, in grams, ounces, pounds or kilograms.
- The weight box is read as the exact decimal you typed in its unit (1113.05 g; 3.5 oz is exactly 3.5 × 28.349523125 g). Every step is exact on the table’s decimals and the numbers as typed; values are rounded only for display.
What the calculator shows
- Calories and Energy in kilojoules: rounded half up to whole numbers.
- Calories per 100 g: the table value.
- Grams eaten: rounded half up to at most one decimal place, without a trailing zero.
- Amount: for one portion,
<portion> (<grams> g), such as "1 medium banana (118 g)"; for any other number of portions,<number> × <portion> (<grams> g)with the number rounded half up to one decimal and no trailing .0, such as "2 × 1 large egg (50 g)"; by weight,<grams> gwith the grams rounded half up to one decimal and no trailing .0, such as "250 g". - Food: the short name in the table. USDA NDB number: the food’s SR Legacy number, five digits with leading zeros.
The foods (USDA SR Legacy, April 2018)
The NDB number identifies the food in SR Legacy; search it in FoodData Central for the full description and all nutrients.
Fruits and juices
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Apple, raw, with skin | 09003 | 52 | 1 medium apple | 182 |
| Banana, raw | 09040 | 89 | 1 medium banana | 118 |
| Orange, raw | 09200 | 47 | 1 orange | 131 |
| Strawberries, raw | 09316 | 32 | 1 cup, whole | 144 |
| Grapes, red or green, raw | 09132 | 69 | 1 cup | 151 |
| Blueberries, raw | 09050 | 57 | 1 cup | 148 |
| Watermelon, raw | 09326 | 30 | 1 wedge (1/16 melon) | 286 |
| Pineapple, raw | 09266 | 50 | 1 cup, chunks | 165 |
| Mango, raw | 09176 | 60 | 1 mango | 336 |
| Peach, raw | 09236 | 39 | 1 medium peach | 150 |
| Pear, raw | 09252 | 57 | 1 medium pear | 178 |
| Avocado, raw | 09037 | 160 | 1 avocado | 201 |
| Cherries, sweet, raw | 09070 | 63 | 1 cup, pitted | 154 |
| Kiwifruit, green, raw | 09148 | 61 | 1 kiwifruit | 69 |
| Raisins, seedless | 09298 | 299 | 1 small box (1.5 oz) | 43 |
| Orange juice, fresh | 09206 | 45 | 1 cup | 248 |
| Apple juice, unsweetened | 09016 | 46 | 1 cup | 248 |
Vegetables
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Broccoli, raw | 11090 | 34 | 1 cup, chopped | 91 |
| Carrots, raw | 11124 | 41 | 1 medium carrot | 61 |
| Potato, baked, with skin | 11674 | 93 | 1 medium potato | 173 |
| Sweet potato, baked | 11508 | 90 | 1 medium sweet potato | 114 |
| Tomato, raw | 11529 | 18 | 1 large tomato | 182 |
| Lettuce, iceberg | 11252 | 14 | 1 cup, shredded | 72 |
| Spinach, raw | 11457 | 23 | 1 cup | 30 |
| Cucumber, with peel | 11205 | 15 | 1 cucumber | 301 |
| Onion, raw | 11282 | 40 | 1 large onion | 150 |
| Sweet corn, raw | 11167 | 86 | 1 medium ear | 102 |
| Green peas, raw | 11304 | 81 | 1 cup | 145 |
| Green bell pepper, raw | 11333 | 20 | 1 medium pepper | 119 |
| Mushrooms, white, raw | 11260 | 22 | 1 cup, sliced | 70 |
| Cauliflower, raw | 11135 | 25 | 1 cup, chopped | 107 |
| Celery, raw | 11143 | 14 | 1 medium stalk | 40 |
| Cabbage, raw | 11109 | 25 | 1 cup, chopped | 89 |
| Kale, raw | 11233 | 35 | 1 cup | 21 |
| Zucchini, raw | 11477 | 17 | 1 medium zucchini | 196 |
| Green beans, raw | 11052 | 31 | 1 cup | 100 |
| Asparagus, raw | 11011 | 20 | 1 cup | 134 |
| Edamame, cooked | 11212 | 121 | 1 cup | 155 |
Grains, rice and cereal
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| White rice, cooked | 20045 | 130 | 1 cup | 158 |
| Brown rice, cooked | 20037 | 123 | 1 cup | 202 |
| Pasta, cooked | 20121 | 158 | 1 cup, spaghetti | 124 |
| Egg noodles, cooked | 20310 | 138 | 1 cup | 160 |
| Quinoa, cooked | 20137 | 120 | 1 cup | 185 |
| Couscous, cooked | 20029 | 112 | 1 cup | 157 |
| Oats, dry | 08120 | 379 | 1/3 cup | 27 |
| Cheerios cereal | 08013 | 372 | 1 cup | 28 |
| Granola, homemade | 08037 | 489 | 1 cup | 122 |
Bread and baked goods
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| White bread | 18069 | 266 | 1 slice | 29 |
| Whole-wheat bread | 18075 | 252 | 1 slice | 32 |
| Rye bread | 18060 | 259 | 1 slice | 32 |
| Bagel, plain | 18001 | 264 | 1 bagel | 99 |
| English muffin, plain | 18437 | 235 | 1 muffin | 57 |
| Hamburger or hot dog bun | 18350 | 279 | 1 bun | 44 |
| Flour tortilla | 18364 | 306 | 1 tortilla | 48 |
| Corn tortilla | 18363 | 218 | 1 tortilla | 24 |
| Croissant, butter | 18239 | 406 | 1 medium croissant | 57 |
| Saltine crackers | 18228 | 418 | 5 crackers | 15 |
| Pancakes, homemade | 18293 | 227 | 1 pancake (4" across) | 38 |
| Waffles, homemade | 18367 | 291 | 1 waffle (7" across) | 75 |
| Doughnut, glazed, cake-type | 18250 | 426 | 1 medium doughnut | 45 |
| Chocolate chip cookie | 18159 | 492 | 1 cookie | 12.9 |
| Apple pie | 18301 | 237 | 1 piece (1/8 of 9" pie) | 125 |
| Chocolate cake, no frosting | 18101 | 371 | 1 piece (1/12 of 9" cake) | 95 |
Dairy and eggs
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Milk, whole | 01077 | 61 | 1 cup | 244 |
| Milk, 2% | 01079 | 50 | 1 cup | 244 |
| Milk, skim | 01085 | 34 | 1 cup | 245 |
| Cheddar cheese | 01009 | 403 | 1 oz | 28.35 |
| Mozzarella, whole milk | 01026 | 299 | 1 oz | 28.35 |
| Parmesan, grated | 01032 | 420 | 1 tbsp | 5 |
| Swiss cheese | 01040 | 393 | 1 oz | 28.35 |
| Feta cheese | 01019 | 265 | 1 oz | 28.35 |
| Cream cheese | 01017 | 350 | 1 tbsp | 14.5 |
| Cottage cheese, 1% | 01016 | 72 | 1 cup | 226 |
| Yogurt, plain, whole milk | 01116 | 61 | 1 container (6 oz) | 170 |
| Greek yogurt, plain, nonfat | 01256 | 59 | 1 container | 170 |
| Butter, salted | 01001 | 717 | 1 tbsp | 14.2 |
| Heavy whipping cream | 01053 | 340 | 1 tbsp | 15 |
| Half and half | 01049 | 131 | 1 tbsp | 15 |
| Egg, raw | 01123 | 143 | 1 large egg | 50 |
| Egg, hard-boiled | 01129 | 155 | 1 large egg | 50 |
| Egg, fried | 01128 | 196 | 1 large egg | 46 |
| Egg, scrambled | 01132 | 149 | 1 large egg | 61 |
Meat and poultry
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Chicken breast, roasted | 05064 | 165 | 1/2 breast, no skin or bone | 86 |
| Chicken thigh, roasted | 05098 | 179 | 1 thigh, no skin | 116 |
| Chicken drumstick, with skin | 05069 | 191 | 1 drumstick, with skin | 105 |
| Chicken wing, fried | 05106 | 211 | 1 wing, no skin or bone | 20 |
| Turkey breast, roasted | 05220 | 147 | 3 oz | 85 |
| Ground beef 85%, cooked | 23570 | 256 | 3 oz | 85 |
| Beef top sirloin steak, broiled | 13455 | 188 | 3 oz | 85 |
| Pork chop, boneless, broiled | 10216 | 161 | 1 chop | 159 |
| Bacon, pan-fried | 10862 | 468 | 1 slice | 11.5 |
| Ham, sliced | 07029 | 164 | 1 slice | 28 |
| Turkey breast, deli slices | 07081 | 106 | 1 slice | 16 |
| Beef hot dog, heated | 07945 | 322 | 1 hot dog | 48 |
| Pork sausage, pan-fried | 07064 | 325 | 1 link | 23 |
| Salami, hard, pork | 07071 | 407 | 1 slice | 10 |
| Lamb leg, roasted | 17022 | 204 | 3 oz | 85 |
Fish and seafood
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Salmon, farmed, cooked | 15237 | 206 | 3 oz | 85 |
| Tuna, light, canned in water | 15121 | 86 | 1 can, drained | 165 |
| Cod, cooked | 15016 | 105 | 1 fillet | 180 |
| Shrimp, cooked | 15271 | 99 | 3 oz | 85 |
| Tilapia, cooked | 15262 | 128 | 1 fillet | 87 |
| Sardines, canned in oil | 15088 | 208 | 1 can (3.75 oz) | 92 |
| Blue crab, cooked | 15140 | 83 | 3 oz | 85 |
Beans, nuts and seeds
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Black beans, cooked | 16015 | 132 | 1 cup | 172 |
| Chickpeas, cooked | 16057 | 164 | 1 cup | 164 |
| Lentils, cooked | 16070 | 116 | 1 cup | 198 |
| Kidney beans, cooked | 16033 | 127 | 1 cup | 177 |
| Tofu, firm | 16426 | 144 | 1/2 cup | 126 |
| Hummus | 16158 | 237 | 1 tbsp | 15 |
| Peanut butter, smooth | 16167 | 588 | 2 tbsp | 32 |
| Peanuts, dry-roasted | 16390 | 587 | 1 oz | 28.35 |
| Almonds | 12061 | 579 | 1 oz (23 almonds) | 28.35 |
| Walnuts | 12155 | 654 | 1 oz (14 halves) | 28.35 |
| Cashews, dry roasted | 12085 | 574 | 1 oz | 28.35 |
| Pistachios, dry roasted | 12152 | 572 | 1 oz (49 kernels) | 28.35 |
| Sunflower seeds, dry roasted | 12037 | 582 | 1 oz | 28.35 |
| Chia seeds | 12006 | 486 | 1 oz | 28.35 |
Oils, sweets and sauces
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Olive oil | 04053 | 884 | 1 tbsp | 13.5 |
| Canola oil | 04582 | 884 | 1 tbsp | 14 |
| Mayonnaise | 04025 | 680 | 1 tbsp | 13.8 |
| Sugar, granulated | 19335 | 387 | 1 tsp | 4.2 |
| Honey | 19296 | 304 | 1 tbsp | 21 |
| Maple syrup | 19353 | 260 | 1 tbsp | 20 |
| Jam or preserves | 19297 | 278 | 1 tbsp | 20 |
| Milk chocolate | 19120 | 535 | 1 bar (1.55 oz) | 44 |
| Dark chocolate, 70-85% | 19904 | 598 | 1 oz | 28.35 |
| Ice cream, vanilla | 19095 | 207 | 1/2 cup | 66 |
| Ketchup | 11935 | 101 | 1 tbsp | 17 |
| Salsa | 06164 | 29 | 2 tbsp | 36 |
Snacks and fast food
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Potato chips | 19411 | 532 | 1 oz | 28.35 |
| Tortilla chips | 19056 | 472 | 1 oz | 28.35 |
| Popcorn, air-popped | 19034 | 387 | 1 cup | 8 |
| Pretzels, hard | 19047 | 384 | 1 oz | 28.35 |
| Granola bar | 19015 | 471 | 1 bar | 21 |
| Cheese pizza, frozen, cooked | 21224 | 268 | 1 serving (1/3 of a 15.1 oz pizza) | 151 |
| Hamburger, fast food | 21107 | 297 | 1 sandwich | 78 |
| Cheeseburger, fast food | 21089 | 308 | 1 sandwich | 91 |
| Fried chicken breast, fast food | 21469 | 230 | 1 breast, with skin | 203 |
| Beef taco, hard shell | 21082 | 226 | 1 taco | 69 |
| Bean burrito, fast food | 21060 | 206 | 2 pieces | 217 |
| Onion rings | 21130 | 411 | 18 onion rings | 117 |
| Macaroni and cheese, frozen | 22970 | 149 | 1 cup | 137 |
Drinks
| Food | NDB | kcal per 100 g | Portion | Portion (g) |
|---|---|---|---|---|
| Cola | 14148 | 42 | 1 can (12 fl oz) | 370 |
| Lemon-lime soda | 14144 | 41 | 12 fl oz | 368 |
| Coffee, brewed | 14209 | 1 | 1 cup (8 fl oz) | 237 |
| Tea, black, brewed | 14355 | 1 | 1 cup (8 fl oz) | 237 |
| Beer, regular | 14003 | 43 | 1 can (12 fl oz) | 356 |
| Red wine | 14096 | 85 | 1 glass (5 fl oz) | 147 |
| White wine | 14106 | 82 | 1 glass (5 fl oz) | 147 |
| Spirits, 80 proof | 14037 | 231 | 1 jigger (1.5 fl oz) | 42 |
| Almond milk, unsweetened | 14091 | 15 | 1 cup | 262 |
| Soy milk, unfortified | 16120 | 54 | 1 cup | 243 |
| Water, bottled | 14555 | 0 | 1 cup | 237 |
Worked examples by hand
One medium banana. Bananas, raw (NDB 09040): 89 kcal per 100 g; 1 medium = 118 g. Calories: 89 × 118 ÷ 100 = 105.02, shown as 105 kcal.
Two large eggs. Egg, whole, raw (NDB 01123): 143 kcal per 100 g; 1 large = 50 g, so 2 eggs are 100 g. Calories: 143 × 100 ÷ 100 = 143 kcal; 143 × 4.184 = 598.312 kJ, shown as 598 kJ.
250 g of cooked white rice. Rice, white, long-grain, cooked (NDB 20045): 130 kcal per 100 g. Calories: 130 × 250 ÷ 100 = 325 kcal.
1.5 ounces of almonds. Almonds (NDB 12061): 579 kcal per 100 g; 1 oz = 28.35 g, so 1.5 portions are 42.525 g (shown as 42.5 g). Calories: 579 × 42.525 ÷ 100 = 246.21975, shown as 246 kcal.
Other questions people ask
How do I work out the calories in a food?
Find the food’s energy per 100 grams, multiply by the grams you eat, and divide by 100. A medium banana weighs 118 g and bananas have 89 kcal per 100 g, so it has 89 × 118 ÷ 100 = 105 calories.
Where do the calorie values come from?
From SR Legacy, the final release (April 2018) of the USDA National Nutrient Database for Standard Reference, published in FoodData Central. It is public domain and no longer changes. Each food shows its NDB number so you can look it up there.
Are calories and kilocalories the same?
On food labels, yes. The Calories on a label are kilocalories (kcal). In kilojoules, used on labels in many countries, 1 kcal = 4.184 kJ, so 100 kcal is 418.4 kJ.
Should I weigh food raw or cooked?
Weigh it the way the food is described. Cooked rice, pasta and meats in the list are for the cooked food, so weigh them cooked; raw fruits and vegetables are for the raw food. Cooking changes the weight, mostly by losing or taking up water, so a raw weight with a cooked value gives the wrong answer.
Why is my food not in the list?
The calculator holds 154 common foods to keep the page fast. For other foods, the Nutrition Facts label gives calories per serving, and FoodData Central lists thousands more foods with their energy per 100 g, which you can use with the same formula.
How accurate are the calories?
They are averages. A food’s energy varies with variety, ripeness, recipe and brand, and portion sizes vary too, so treat the answer as a good estimate, not an exact count. Weighing your food gives a closer answer than counting portions.