Calories in Common Foods:
| Category | Food Item | Calories (kcal/100g) | Notes |
|---|---|---|---|
| Grains & Starches | White Rice (cooked) | 130 | Plain white rice, no added oil/fat. |
| Brown Rice (cooked) | 111 | Higher fiber than white rice. | |
| Quinoa (cooked) | 120 | Complete protein, rich in fiber. | |
| Bread (white, sliced) | 265 | Standard white bread slice (~25g) has ~65kcal; per 100g is higher. | |
| Pasta (cooked) | 131 | Regular durum wheat pasta. | |
| Potato (boiled, peeled) | 77 | Without added butter/oil. | |
| Dairy & Eggs | Milk (whole, 3.25% fat) | 61 | Per 100ml; ~3.4% fat content. |
| Cheese (cheddar) | 403 | High-fat dairy product. | |
| Yogurt (plain, low-fat) | 59 | Unsweetened, ~1.5% fat. | |
| Egg (whole, raw) | 143 | ~52g per large egg; yolk is calorie-dense. | |
| Meat & Poultry | Chicken Breast (cooked) | 165 | Skinless, boneless, roasted. |
| Beef Steak (lean, cooked) | 250 | Depends on cut; sirloin/round are leaner. | |
| Pork Loin (cooked) | 145 | Lean cut, roasted. | |
| Lamb Chop (cooked) | 235 | Higher fat content than beef/pork. | |
| Seafood | Salmon (cooked) | 208 | Rich in omega-3 fatty acids. |
| Tuna (canned, water-packed) | 116 | Drained; lower calorie than oil-packed. | |
| Shrimp (cooked) | 99 | Low-fat, high-protein. | |
| Vegetables | Broccoli (steamed) | 34 | Low calorie, high fiber/vitamins. |
| Carrot (raw) | 41 | Raw; cooked carrots slightly higher. | |
| Spinach (raw) | 23 | Nutrient-dense, low calorie. | |
| Potato (fried, chips) | 536 | Deep-fried; high in fat/calories. | |
| Fruits | Apple (raw) | 52 | Medium-sized (~182g); skin-on. |
| Banana (raw) | 89 | Medium-sized (~118g). | |
| Avocado (raw) | 160 | High in healthy fats; small avocado (~150g). | |
| Orange (raw) | 47 | Medium-sized (~131g). | |
| Nuts & Seeds | Almonds | 579 | High in healthy fats/protein; 1 ounce (~28g) has ~160kcal. |
| Walnuts | 654 | Rich in omega-3s; calorie-dense. | |
| Chia Seeds | 486 | High fiber and omega-3s; 1 ounce (~28g) has ~138kcal. | |
| Legumes | Lentils (cooked) | 116 | High protein and fiber. |
| Black Beans (cooked) | 132 | Plant-based protein source. | |
| Chickpeas (cooked) | 164 | Basis for hummus; calorie-dense due to carbs/fiber. | |
| Snacks & Sweets | Chocolate Bar (milk) | 546 | Standard 100g bar; varies by brand. |
| Potato Chips (plain) | 536 | Similar to fried potatoes; high fat. | |
| Ice Cream (vanilla) | 207 | Per 100g; varies with sugar/fat content. | |
| Pizza (cheese, regular) | 266 | Per 100g; toppings increase calories. | |
| Beverages | Coffee (black, brewed) | 2 | No added sugar/milk. |
| Tea (unsweetened) | 2 | Depends on type (green/black/herbal). | |
| Soda (regular, canned) | 41 | 12oz (~355ml) can has ~150kcal; per 100g is ~41kcal. | |
| Beer (regular, 5% ABV) | 43 | Per 100ml; varies by brand. | |
| Red Wine (dry) | 85 | Per 100ml; ~12% ABV. |