Calories in Food: A Simple Guide

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 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) 180
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 60
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

Cauliflower “Couscous” Recipe

Nectarine-Gazpacho Recipe

No-Cook Green Soup Recipe

Berry Sorbet Recipe

Carrot, Honeydew and Orange Juice Recipe

More recipes which are low in calories:

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