17 Fit Food calories Printable calorie chart

Printable calorie chart 1,053 foods per 100 g, as a PDF

Every food with a page on 17 Fit on a few sheets of A4: calories, protein, fat and carbs per 100 g, and the calories of a usual portion. Download the PDF, or print this page.

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Updated: 21 October 2026

Printable calorie chart · 1,053 foods per 100 g, as a PDF

Per 100 g. P, F, C: protein, fat and carbohydrates in grams. Last column: a usual portion and its calories.

Vegetables and mushrooms

Food	kcal	P	F	C	Usual portion, kcal
Artichokes1 piece · 120 g = 56 kcal	47	3.3	0.1	5.1	1 piece · 120 g 56
Arugula40 g = 10 kcal	25	2.6	0.7	2	40 g 10
Asparagus raw100 g = 20 kcal	20	2.2	0.1	1.8	100 g 20
Baked sweet potato1 piece · 150 g = 135 kcal	90	2	0.1	17.4	1 piece · 150 g 135
Bamboo shoots50 g = 10 kcal	19	1.7	0.4	1.8	50 g 10
Basil5 g = 1 kcal	23	3.1	0.6	1.1	5 g 1
Bean sprouts50 g = 15 kcal	30	3	0.2	4.1	50 g 15
Beets (beetroot) raw1 piece · 200 g = 86 kcal	43	1.6	0.2	6.8	1 piece · 200 g 86
Belgian endive1 piece · 60 g = 10 kcal	17	0.9	0.1	0.9	1 piece · 60 g 10
Bell peppers1 piece · 150 g = 41 kcal	27	1	0.3	3.9	1 piece · 150 g 41
Black truffle5 g = 4 kcal	73	8.3	0.5	0.6	5 g 4
Bok choy100 g = 13 kcal	13	1.5	0.2	1.2	100 g 13
Broccoli raw150 g = 51 kcal	34	2.8	0.4	4.4	150 g 51
Broccoli rabe100 g = 22 kcal	22	3.2	0.5	0.1	100 g 22
Brussels sprouts raw120 g = 52 kcal	43	3.4	0.3	5.2	120 g 52
Butternut squash150 g = 68 kcal	45	1	0.1	9.7	150 g 68
Cabbage white, raw100 g = 25 kcal	25	1.3	0.1	3.3	100 g 25
Capers1 tsp · 5 g = 1 kcal	23	2.4	0.9	1.7	1 tsp · 5 g 1
Carrots raw1 piece · 80 g = 33 kcal	41	0.9	0.2	6.8	1 piece · 80 g 33
Cassava150 g = 240 kcal	160	1.4	0.3	36.3	150 g 240
Cauliflower raw150 g = 38 kcal	25	1.9	0.3	3	150 g 38
Celery1 piece · 40 g = 6 kcal	14	0.7	0.2	1.4	1 piece · 40 g 6
Celery root raw100 g = 42 kcal	42	1.5	0.3	7.4	100 g 42
Chanterelles raw100 g = 32 kcal	32	1.5	0.5	3.1	100 g 32
Cherry tomatoes1 piece · 15 g = 3 kcal	18	0.9	0.2	2.7	1 piece · 15 g 3
Chili peppers1 piece · 15 g = 6 kcal	40	1.9	0.4	7.3	1 piece · 15 g 6
Chives10 g = 3 kcal	30	3.3	0.7	1.9	10 g 3
Cilantro10 g = 2 kcal	23	2.1	0.5	0.9	10 g 2
Collard greens80 g = 26 kcal	32	3	0.6	1.4	80 g 26
Cucumber1 piece · 120 g = 18 kcal	15	0.7	0.1	3.1	1 piece · 120 g 18
Daikon100 g = 18 kcal	18	0.6	0.1	2.5	100 g 18
Dill10 g = 4 kcal	43	3.5	1.1	4.9	10 g 4
Edamame100 g = 121 kcal	121	11.9	5.2	3.7	100 g 121
Eggplant (aubergine) raw1 piece · 300 g = 75 kcal	25	1	0.2	2.9	1 piece · 300 g 75
Enoki mushrooms80 g = 30 kcal	37	2.7	0.3	5.1	80 g 30
Fava beans (broad beans)100 g = 72 kcal	72	5.6	0.6	7.5	100 g 72
Fennel100 g = 31 kcal	31	1.2	0.2	4.2	100 g 31
French fries120 g = 374 kcal	312	3.4	15	39.2	120 g 374
Fried potatoes200 g = 340 kcal	170	2.8	8	20.4	200 g 340
Garlic1 piece · 5 g = 7 kcal	149	6.4	0.5	31	1 piece · 5 g 7
Ginger10 g = 8 kcal	80	1.8	0.8	15.8	10 g 8
Green beans raw150 g = 47 kcal	31	1.8	0.2	4.3	150 g 47
Green onions20 g = 6 kcal	32	1.8	0.2	4.7	20 g 6
Hearts of palm80 g = 22 kcal	28	2.5	0.6	2.2	80 g 22
Honey fungus100 g = 37 kcal	37	3.2	0.7	2.9	100 g 37
Jalapeños1 piece · 14 g = 4 kcal	29	0.9	0.4	3.7	1 piece · 14 g 4
Jerusalem artichokes100 g = 73 kcal	73	2	0	15.8	100 g 73
Jicama100 g = 38 kcal	38	0.7	0.1	3.9	100 g 38
Kale60 g = 21 kcal	35	2.9	1.5	0.3	60 g 21
Kimchi100 g = 15 kcal	15	1.1	0.5	0.8	100 g 15
King oyster mushrooms100 g = 31 kcal	31	2.8	0.4	2.9	100 g 31
Kohlrabi100 g = 27 kcal	27	1.7	0.1	2.6	100 g 27
Konjac100 g = 5 kcal	5	0.1	0	0.1	100 g 5
Leeks raw50 g = 31 kcal	61	1.5	0.3	12.3	50 g 31
Lemongrass10 g = 10 kcal	99	1.8	0.5	25.3	10 g 10
Lettuce50 g = 8 kcal	15	1.4	0.2	1.6	50 g 8
Mashed potatoes200 g = 212 kcal	106	2	4.2	13.5	200 g 212
Mint5 g = 2 kcal	44	3.3	0.7	1.6	5 g 2
Mixed vegetables150 g = 108 kcal	72	3.3	0.5	9.5	150 g 108
Morels100 g = 31 kcal	31	3.1	0.6	2.3	100 g 31
Mushrooms button, raw100 g = 22 kcal	22	3.1	0.3	2.3	100 g 22
Mustard greens50 g = 14 kcal	27	2.9	0.4	1.5	50 g 14
Napa cabbage100 g = 16 kcal	16	1.2	0.2	2	100 g 16
Nori1 piece · 3 g = 1 kcal	35	5.8	0.3	4.8	1 piece · 3 g 1
Okra100 g = 33 kcal	33	1.9	0.2	4.3	100 g 33
Olives30 g = 35 kcal	116	0.8	10.9	4.4	30 g 35
Onions50 g = 20 kcal	40	1.1	0.1	7.6	50 g 20
Oyster mushrooms (raw)100 g = 33 kcal	33	3.3	0.4	3.8	100 g 33
Parsley10 g = 4 kcal	36	3	0.8	3	10 g 4
Parsnips raw80 g = 60 kcal	75	1.2	0.3	13.1	80 g 60
Peas raw80 g = 65 kcal	81	5.4	0.4	8.8	80 g 65
Porcini100 g = 32 kcal	32	3.1	0.4	3	100 g 32
Potatoes raw1 piece · 150 g = 116 kcal	77	2	0.1	14.9	1 piece · 150 g 116
Pumpkin raw200 g = 52 kcal	26	1	0.1	6	200 g 52
Radicchio60 g = 14 kcal	23	1.4	0.3	3.6	60 g 14
Radishes1 piece · 10 g = 2 kcal	16	0.7	0.1	1.8	1 piece · 10 g 2
Red cabbage100 g = 31 kcal	31	1.4	0.2	5.3	100 g 31
Rhubarb100 g = 21 kcal	21	0.9	0.2	2.7	100 g 21
Romanesco150 g = 53 kcal	35	2.4	0.3	5.3	150 g 53
Rosemary3 g = 4 kcal	131	3.3	5.9	6.6	3 g 4
Rutabaga (swede)100 g = 37 kcal	37	1.1	0.2	6.3	100 g 37
Sauerkraut100 g = 19 kcal	19	0.9	0.1	1.4	100 g 19
Savoy cabbage100 g = 27 kcal	27	2	0.1	3	100 g 27
Serrano peppers1 piece · 6 g = 2 kcal	32	1.7	0.4	3	1 piece · 6 g 2
Shallots1 piece · 25 g = 18 kcal	72	2.5	0.1	13.6	1 piece · 25 g 18
Shiitake mushrooms100 g = 34 kcal	34	2.2	0.5	4.3	100 g 34
Spaghetti squash150 g = 47 kcal	31	0.6	0.6	5.4	150 g 47
Spinach raw50 g = 12 kcal	23	2.9	0.4	1.4	50 g 12
Spring mix50 g = 10 kcal	20	2	0.4	1.9	50 g 10
Sugar snap peas80 g = 34 kcal	42	2.8	0.2	5	80 g 34
Sun-dried tomatoes30 g = 64 kcal	213	5.1	14.1	17.5	30 g 64
Sweet corn1 piece · 200 g = 172 kcal	86	3.3	1.4	16.7	1 piece · 200 g 172
Sweet potato200 g = 172 kcal	86	1.6	0.1	17	200 g 172
Swiss chard80 g = 15 kcal	19	1.8	0.2	2.1	80 g 15
Taro100 g = 112 kcal	112	1.5	0.2	22.4	100 g 112
Thyme3 g = 3 kcal	101	5.6	1.7	10.4	3 g 3
Tomatillos1 piece · 35 g = 11 kcal	32	1	1	3.9	1 piece · 35 g 11
Tomatoes1 piece · 120 g = 22 kcal	18	0.9	0.2	2.7	1 piece · 120 g 22
Turnips turnip (raw)100 g = 28 kcal	28	0.9	0.1	4.6	100 g 28
Watercress30 g = 3 kcal	11	2.3	0.1	0.8	30 g 3
Wild mushrooms100 g = 22 kcal	22	2.4	0.2	1.9	100 g 22
Yams150 g = 177 kcal	118	1.5	0.2	23.8	150 g 177
Zucchini (courgette) raw150 g = 26 kcal	17	1.2	0.3	2.1	150 g 26

Fruit and berries

Food	kcal	P	F	C	Usual portion, kcal
Apple1 piece · 180 g = 94 kcal	52	0.3	0.2	11.4	1 piece · 180 g 94
Applesauce100 g = 102 kcal	102	0.2	0.2	24.4	100 g 102
Apricots1 piece · 35 g = 17 kcal	48	1.4	0.4	9.1	1 piece · 35 g 17
Asian pears1 piece · 200 g = 84 kcal	42	0.5	0.2	7	1 piece · 200 g 84
Avocado1 piece · 140 g = 224 kcal	160	2	14.7	1.8	1 piece · 140 g 224
Banana1 piece · 120 g = 107 kcal	89	1.1	0.3	20.2	1 piece · 120 g 107
Banana chips30 g = 156 kcal	519	2.3	33.6	50.7	30 g 156
Blackberries100 g = 43 kcal	43	1.4	0.5	4.3	100 g 43
Blackcurrants100 g = 63 kcal	63	1.4	0.4	15.4	100 g 63
Blueberries80 g = 46 kcal	57	0.7	0.3	12.1	80 g 46
Cherries150 g = 95 kcal	63	1.1	0.2	13.9	150 g 95
Clementine1 piece · 75 g = 35 kcal	47	0.8	0.1	10.3	1 piece · 75 g 35
Coconut50 g = 177 kcal	354	3.3	33.5	6.2	50 g 177
Cranberries50 g = 23 kcal	46	0.5	0.1	8.4	50 g 23
Dates1 piece · 24 g = 66 kcal	277	1.8	0.1	68.3	1 piece · 24 g 66
Dragon fruit1 piece · 300 g = 204 kcal	68	0.7	0.2	14.4	1 piece · 300 g 204
Dried apples30 g = 73 kcal	243	0.9	0.3	57.2	30 g 73
Dried apricots30 g = 72 kcal	241	3.4	0.5	55.3	30 g 72
Dried cranberries30 g = 92 kcal	308	0.2	1.1	77.5	30 g 92
Dried figs30 g = 75 kcal	249	3.3	0.9	54.1	30 g 75
Dried mango30 g = 96 kcal	319	2.5	1.2	76.2	30 g 96
Dried pineapple30 g = 104 kcal	347	1.2	0.7	81.7	30 g 104
Durian100 g = 147 kcal	147	1.5	5.3	23.3	100 g 147
Figs1 piece · 50 g = 37 kcal	74	0.8	0.3	16.3	1 piece · 50 g 37
Fried plantains fried ripe plantain (maduros)100 g = 267 kcal	267	1.5	9.2	43.7	100 g 267
Frozen mixed berries100 g = 50 kcal	50	1.1	0.3	7.9	100 g 50
Fruit cocktail canned fruit cocktail120 g = 68 kcal	57	0.4	0.1	13.9	120 g 68
Gooseberries100 g = 44 kcal	44	0.9	0.6	5.9	100 g 44
Grapefruit1 piece · 250 g = 105 kcal	42	0.8	0.1	9.1	1 piece · 250 g 105
Grapes150 g = 104 kcal	69	0.7	0.2	17.2	150 g 104
Guava1 piece · 55 g = 37 kcal	68	2.5	0.9	8.9	1 piece · 55 g 37
Jackfruit100 g = 95 kcal	95	1.7	0.6	21.8	100 g 95
Kiwi1 piece · 75 g = 46 kcal	61	1.1	0.5	11.7	1 piece · 75 g 46
Kumquats1 piece · 20 g = 14 kcal	71	1.9	0.9	9.4	1 piece · 20 g 14
Lemon1 slice · 10 g = 3 kcal	29	1.1	0.3	6.5	1 slice · 10 g 3
Lime30 g = 9 kcal	30	0.7	0.2	7.7	30 g 9
Lychees100 g = 66 kcal	66	0.8	0.4	15.2	100 g 66
Mandarins1 piece · 80 g = 42 kcal	53	0.8	0.3	11.5	1 piece · 80 g 42
Mango1 piece · 300 g = 180 kcal	60	0.8	0.4	13.4	1 piece · 300 g 180
Melon1 slice · 200 g = 68 kcal	34	0.8	0.2	7.3	1 slice · 200 g 68
Mulberries150 g = 65 kcal	43	1.4	0.4	8.1	150 g 65
Nectarines1 piece · 140 g = 62 kcal	44	1.1	0.3	8.8	1 piece · 140 g 62
Oranges1 piece · 150 g = 71 kcal	47	0.9	0.1	9.4	1 piece · 150 g 71
Papaya150 g = 65 kcal	43	0.5	0.3	9.1	150 g 65
Passion fruit1 piece · 18 g = 17 kcal	97	2.2	0.7	13	1 piece · 18 g 17
Peaches1 piece · 150 g = 59 kcal	39	0.9	0.3	8	1 piece · 150 g 59
Pears1 piece · 170 g = 97 kcal	57	0.4	0.1	12.1	1 piece · 170 g 97
Persimmon1 piece · 170 g = 119 kcal	70	0.6	0.2	15	1 piece · 170 g 119
Pineapple150 g = 75 kcal	50	0.5	0.1	11.7	150 g 75
Plantains1 piece · 180 g = 220 kcal	122	1.3	0.3	30.2	1 piece · 180 g 220
Plums1 piece · 40 g = 18 kcal	46	0.7	0.3	10	1 piece · 40 g 18
Pomegranate150 g = 125 kcal	83	1.7	1.2	14.7	150 g 125
Pomelo200 g = 76 kcal	38	0.8	0	8.6	200 g 76
Prunes dried30 g = 72 kcal	240	2.2	0.4	56.8	30 g 72
Quince150 g = 86 kcal	57	0.4	0.1	13.4	150 g 86
Raisins30 g = 90 kcal	299	3.3	0.3	74.8	30 g 90
Raspberries100 g = 52 kcal	52	1.2	0.7	5.4	100 g 52
Redcurrants100 g = 56 kcal	56	1.4	0.2	9.5	100 g 56
Sour cherries150 g = 75 kcal	50	1	0.3	10.6	150 g 75
Star fruit1 piece · 90 g = 28 kcal	31	1	0.3	3.9	1 piece · 90 g 28
Strawberries150 g = 48 kcal	32	0.7	0.3	5.7	150 g 48
Tamarind30 g = 72 kcal	239	2.8	0.6	57.4	30 g 72
Watermelon1 slice · 300 g = 90 kcal	30	0.6	0.1	7.2	1 slice · 300 g 90

Grains, legumes and flour

Food	kcal	P	F	C	Usual portion, kcal
Amaranth cooked150 g = 153 kcal	102	3.8	1.6	16.6	150 g 153
Baked beans150 g = 141 kcal	94	4.8	0.4	17	150 g 141
Basmati rice cooked basmati rice150 g = 176 kcal	117	2.7	0.6	24.4	150 g 176
Black beans cooked150 g = 198 kcal	132	8.9	0.5	15	150 g 198
Black-eyed peas cooked black-eyed peas150 g = 174 kcal	116	7.7	0.5	14.3	150 g 174
Bran flakes40 g = 144 kcal	360	11.5	4.4	59.3	40 g 144
Brown rice cooked180 g = 221 kcal	123	2.7	1	24	180 g 221
Buckwheat cooked180 g = 166 kcal	92	3.4	0.6	17.2	180 g 166
Buckwheat flour1 tbsp · 10 g = 34 kcal	335	12.6	3.1	60.6	1 tbsp · 10 g 34
Bulgur dry70 g = 239 kcal	342	12.3	1.3	63.4	70 g 239
Chickpea flour1 tbsp · 10 g = 39 kcal	387	22.4	6.7	47	1 tbsp · 10 g 39
Chickpeas cooked150 g = 246 kcal	164	8.9	2.6	19.8	150 g 246
Cooked quinoa150 g = 180 kcal	120	4.4	1.9	18.5	150 g 180
Cornflakes40 g = 154 kcal	384	5.9	0.9	85.3	40 g 154
Cornmeal50 g = 181 kcal	362	8.1	3.6	69.6	50 g 181
Cornstarch1 tbsp · 8 g = 30 kcal	381	0.3	0.1	90.4	1 tbsp · 8 g 30
Couscous cooked180 g = 202 kcal	112	3.8	0.2	21.8	180 g 202
Egg noodles dry70 g = 269 kcal	384	14.2	4.4	68	70 g 269
Glass noodles (dry)60 g = 211 kcal	351	0.2	0.1	85.6	60 g 211
Granola50 g = 245 kcal	489	13.7	24.3	45	50 g 245
Instant noodles1 pack · 70 g = 308 kcal	440	10.2	17.6	57.4	1 pack · 70 g 308
Jasmine rice cooked jasmine (Thai) rice150 g = 215 kcal	143	2.9	0.7	30.5	150 g 215
Kidney beans cooked150 g = 191 kcal	127	8.7	0.5	15.4	150 g 191
Lentils cooked180 g = 209 kcal	116	9	0.4	12.2	180 g 209
Lima beans cooked lima (butter) beans150 g = 173 kcal	115	7.8	0.4	13.9	150 g 173
Millet cooked200 g = 238 kcal	119	3.5	1	22.4	200 g 238
Muesli50 g = 185 kcal	370	10	6	57.6	50 g 185
Oat bran1 tbsp · 6 g = 15 kcal	246	17.3	7	50.8	1 tbsp · 6 g 15
Oat flour1 tbsp · 10 g = 40 kcal	404	14.7	9.1	59.2	1 tbsp · 10 g 40
Oats50 g = 190 kcal	379	13.2	6.5	57.6	50 g 190
Onigiri1 piece · 110 g = 187 kcal	170	2.7	0.3	36.1	1 piece · 110 g 187
Pasta cooked200 g = 316 kcal	158	5.8	0.9	29.2	200 g 316
Pearl barley cooked200 g = 246 kcal	123	2.3	0.4	24.4	200 g 246
Pilau rice180 g = 241 kcal	134	2.5	3.7	22.1	180 g 241
Pinto beans cooked150 g = 215 kcal	143	9	0.7	17.2	150 g 215
Polenta70 g = 259 kcal	370	7.1	1.8	75.5	70 g 259
Potato starch1 tbsp · 10 g = 35 kcal	348	0	0.2	86.3	1 tbsp · 10 g 35
Quinoa dry60 g = 221 kcal	368	14.1	6.1	57.2	60 g 221
Rice white, cooked180 g = 234 kcal	130	2.7	0.3	27.6	180 g 234
Rice flour1 tbsp · 10 g = 37 kcal	366	6	1.4	77.7	1 tbsp · 10 g 37
Rice noodles dry70 g = 255 kcal	364	6	0.6	78.6	70 g 255
Rye flour1 tbsp · 10 g = 35 kcal	349	10.9	1.5	63.6	1 tbsp · 10 g 35
Semolina dry40 g = 144 kcal	360	12.7	1.1	68.9	40 g 144
Soba noodles cooked200 g = 198 kcal	99	5.1	0.1	21.4	200 g 198
Spätzle200 g = 336 kcal	168	5.8	1.3	32	200 g 336
Spelt cooked150 g = 191 kcal	127	5.5	0.8	22.5	150 g 191
Split peas dry60 g = 218 kcal	364	23.1	3.9	39.4	60 g 218
Sweetened cereal30 g = 116 kcal	388	8.2	3.2	79.2	30 g 116
Tapioca pearls dry30 g = 107 kcal	358	0.2	0	87.8	30 g 107
Udon noodles cooked220 g = 209 kcal	95	2.6	0.4	19.5	220 g 209
Vital wheat gluten20 g = 74 kcal	370	75.2	1.9	13.2	20 g 74
Wheat bran1 tbsp · 4 g = 9 kcal	216	15.6	4.3	21.7	1 tbsp · 4 g 9
Wheat flour1 tbsp · 10 g = 36 kcal	364	10.3	1	73.6	1 tbsp · 10 g 36
Wheat germ1 tbsp · 7 g = 26 kcal	375	27.2	9.5	35.1	1 tbsp · 7 g 26
White beans cooked150 g = 209 kcal	139	9.7	0.3	18.8	150 g 209
Wild rice dry60 g = 214 kcal	357	14.7	1.1	68.7	60 g 214

Bread and pastries

Food	kcal	P	F	C	Usual portion, kcal
Aloo paratha1 piece · 120 g = 281 kcal	235	5.9	9	30.4	1 piece · 120 g 281
Apple turnovers1 piece · 100 g = 338 kcal	338	4.2	18.7	36.6	1 piece · 100 g 338
Arepas1 piece · 90 g = 170 kcal	189	2.8	3.9	35.1	1 piece · 90 g 170
Bagels1 piece · 100 g = 275 kcal	275	10.5	1.6	51.1	1 piece · 100 g 275
Baguette1 slice · 30 g = 86 kcal	287	8.3	1.4	58.3	1 slice · 30 g 86
Bread rolls1 piece · 50 g = 147 kcal	293	9.1	5.3	49.7	1 piece · 50 g 147
Breadcrumbs20 g = 79 kcal	395	13.3	5.3	67.5	20 g 79
Brioche1 slice · 30 g = 120 kcal	401	11.3	19.1	46	1 slice · 30 g 120
Challah1 slice · 40 g = 116 kcal	290	7.2	7.7	45.6	1 slice · 40 g 116
Chapati1 piece · 40 g = 120 kcal	299	7.8	9.2	36.4	1 piece · 40 g 120
Chocolate croissant1 piece · 70 g = 295 kcal	421	7.4	22.8	46.1	1 piece · 70 g 295
Ciabatta1 slice · 30 g = 82 kcal	272	7.7	1.1	55.9	1 slice · 30 g 82
Cinnamon roll1 piece · 100 g = 452 kcal	452	4.5	26.6	47.4	1 piece · 100 g 452
Cornbread1 piece · 60 g = 172 kcal	287	6.5	9.8	41.4	1 piece · 60 g 172
Cornish pasty1 piece · 220 g = 612 kcal	278	7	17.8	21.9	1 piece · 220 g 612
Crackers30 g = 153 kcal	510	6.6	26.4	59	30 g 153
Crispbread1 piece · 10 g = 38 kcal	379	10	3.6	73.7	1 piece · 10 g 38
Croissant1 piece · 60 g = 244 kcal	406	8.2	21	43.2	1 piece · 60 g 244
Croutons20 g = 81 kcal	407	11.9	6.6	68.4	20 g 81
Crumpets1 piece · 55 g = 114 kcal	207	6.9	1	41.4	1 piece · 55 g 114
Danish pastry1 piece · 80 g = 322 kcal	403	7	22.4	43.3	1 piece · 80 g 322
Dosa1 piece · 100 g = 210 kcal	210	5.7	4	35.2	1 piece · 100 g 210
Empanadas1 piece · 120 g = 400 kcal	333	12.1	19.2	25.9	1 piece · 120 g 400
English muffins1 piece · 60 g = 136 kcal	227	8.9	1.7	40.7	1 piece · 60 g 136
Focaccia1 slice · 80 g = 199 kcal	249	8.8	7.9	34	1 slice · 80 g 199
French toast1 piece · 60 g = 164 kcal	273	10.4	11.4	31.1	1 piece · 60 g 164
Fruitcake1 slice · 80 g = 279 kcal	349	4	11.1	58.1	1 slice · 80 g 279
Galette des rois1 slice · 100 g = 434 kcal	434	7.6	30	33.4	1 slice · 100 g 434
Garlic bread1 slice · 30 g = 105 kcal	349	8.3	16.6	39.1	1 slice · 30 g 105
Gluten-free bread1 slice · 30 g = 78 kcal	261	2.6	3.3	51.8	1 slice · 30 g 78
Hot cross buns1 piece · 70 g = 218 kcal	312	7.3	5.8	54	1 piece · 70 g 218
Idli (steamed rice cakes)1 piece · 40 g = 51 kcal	128	6.4	0.3	19.2	1 piece · 40 g 51
Jamaican beef patty1 piece · 140 g = 493 kcal	352	15.4	20.8	24.6	1 piece · 140 g 493
Julekake1 slice · 40 g = 130 kcal	325	7.4	7.6	55.7	1 slice · 40 g 130
Lavash60 g = 165 kcal	275	9.1	1.2	53	60 g 165
Multigrain bread1 slice · 30 g = 80 kcal	265	13.4	4.2	35.9	1 slice · 30 g 80
Naan1 piece · 90 g = 280 kcal	311	11.1	7.3	45	1 piece · 90 g 280
Pandoro1 slice · 80 g = 321 kcal	401	8.1	17.4	51.5	1 slice · 80 g 321
Pão de queijo1 piece · 20 g = 66 kcal	331	8.3	15.6	39	1 piece · 20 g 66
Papadums1 piece · 8 g = 40 kcal	501	11.5	38.8	25.7	1 piece · 8 g 40
Paratha1 piece · 80 g = 261 kcal	326	6.4	13.2	35.8	1 piece · 80 g 261
Phyllo pastry100 g = 289 kcal	289	7.1	6	50.8	100 g 289
Pita bread1 piece · 60 g = 155 kcal	259	7.5	0.9	53	1 piece · 60 g 155
Potato bread1 slice · 30 g = 80 kcal	266	12.5	3.1	40.8	1 slice · 30 g 80
Quiche150 g = 548 kcal	365	11.9	29.2	12.9	150 g 548
Rice cakes1 piece · 8 g = 31 kcal	385	7.3	3	80.5	1 piece · 8 g 31
Rosca de Reyes1 slice · 100 g = 372 kcal	372	8.5	11.8	55.9	1 slice · 100 g 372
Rye bread1 slice · 30 g = 78 kcal	259	8.5	3.3	43.5	1 slice · 30 g 78
Saffron buns (lussekatter)1 piece · 60 g = 190 kcal	317	7.5	8	51.5	1 piece · 60 g 190
Sausage rolls1 piece · 90 g = 317 kcal	352	8.4	24.1	24.6	1 piece · 90 g 317
Scones1 piece · 70 g = 267 kcal	382	6.7	18.4	46.9	1 piece · 70 g 267
Soda bread1 slice · 40 g = 104 kcal	261	7.6	1.6	52.2	1 slice · 40 g 104
Soft pretzels1 piece · 80 g = 264 kcal	330	9.2	7.1	54.6	1 piece · 80 g 264
Spanakopita150 g = 318 kcal	212	8.3	15.2	9.3	150 g 318
Taco shells1 piece · 13 g = 62 kcal	476	6.4	21.8	56.8	1 piece · 13 g 62
Tortillas1 piece · 50 g = 149 kcal	297	8	7.6	46.9	1 piece · 50 g 149
White bread1 slice · 30 g = 80 kcal	265	9	3.2	45.2	1 slice · 30 g 80
Whole wheat bread1 slice · 30 g = 74 kcal	247	13	3.4	35	1 slice · 30 g 74
Yorkshire puddings1 piece · 25 g = 49 kcal	197	6.7	8.3	23.4	1 piece · 25 g 49

Meat and poultry

Food	kcal	P	F	C	Usual portion, kcal
Bacon fried1 slice · 8 g = 37 kcal	468	33.9	35.1	1.7	1 slice · 8 g 37
Beef lean, raw150 g = 255 kcal	170	20	10	0	150 g 255
Beef brisket150 g = 236 kcal	157	20.7	7.4	0.6	150 g 236
Beef heart150 g = 168 kcal	112	17.7	3.9	0.1	150 g 168
Beef jerky30 g = 123 kcal	410	33.2	25.6	9.2	30 g 123
Beef liver raw150 g = 203 kcal	135	20.4	3.6	3.9	150 g 203
Beef short ribs braised beef short ribs200 g = 538 kcal	269	37.3	13.3	0	200 g 538
Beef tenderloin raw150 g = 182 kcal	121	21.2	4	0	150 g 182
Beef tongue raw100 g = 224 kcal	224	14.9	16.1	3.7	100 g 224
Blood sausage100 g = 313 kcal	313	12.2	27.1	4.5	100 g 313
Bologna1 slice · 20 g = 62 kcal	308	15.2	24.6	5.5	1 slice · 20 g 62
Bratwurst1 piece · 85 g = 283 kcal	333	13.7	29.2	2.9	1 piece · 85 g 283
Calf’s liver veal liver, raw100 g = 86 kcal	86	14.9	1.1	4.1	100 g 86
Carne asada (grilled marinated beef)150 g = 409 kcal	273	24.7	18.5	0.3	150 g 409
Char siu150 g = 373 kcal	249	25.9	12.8	7.5	150 g 373
Chicken breast raw150 g = 165 kcal	110	23	1.2	0	150 g 165
Chicken drumsticks raw1 piece · 75 g = 121 kcal	161	18.1	9.2	0.1	1 piece · 75 g 121
Chicken gizzards (raw)150 g = 141 kcal	94	17.7	2.1	0	150 g 141
Chicken hearts (raw)150 g = 230 kcal	153	15.6	9.3	0.7	150 g 230
Chicken liver pâté1 tbsp · 15 g = 40 kcal	269	13.8	22.9	2	1 tbsp · 15 g 40
Chicken livers raw150 g = 179 kcal	119	16.9	4.8	0.7	150 g 179
Chicken thighs skinless, raw150 g = 182 kcal	121	19.7	4.1	0	150 g 182
Chicken wings raw150 g = 287 kcal	191	17.5	12.8	0	150 g 287
Chipolatas chipolata sausages, cooked1 piece · 40 g = 113 kcal	282	18.8	22.4	0.8	1 piece · 40 g 113
Chorizo50 g = 238 kcal	476	20.9	41.9	2.6	50 g 238
Corned beef1 slice · 30 g = 43 kcal	142	21.7	6	0.3	1 slice · 30 g 43
Cotechino (boiled pork sausage)100 g = 323 kcal	323	15.2	29.1	0	100 g 323
Doner kebab100 g = 377 kcal	377	23.5	31.4	0	100 g 377
Duck raw, with skin150 g = 606 kcal	404	11.5	39.3	0	150 g 606
Duck breast pan-fried duck breast (magret)150 g = 333 kcal	222	26.7	12.8	0	150 g 333
Duck confit150 g = 293 kcal	195	32	7.4	0	150 g 293
Frankfurters1 piece · 50 g = 130 kcal	260	11	23	1.6	1 piece · 50 g 130
Gammon grilled gammon120 g = 239 kcal	199	27.5	9.9	0	120 g 239
Glazed ham1 slice · 30 g = 56 kcal	186	21.1	8.5	4.9	1 slice · 30 g 56
Ground beef (mince) 20% fat, raw150 g = 375 kcal	250	17	20	0	150 g 375
Ground chicken150 g = 215 kcal	143	17.4	8.1	0	150 g 215
Ground lamb150 g = 423 kcal	282	16.6	23.4	0	150 g 423
Ground pork (raw)150 g = 395 kcal	263	16.9	21.2	0	150 g 395
Ground turkey (raw)150 g = 225 kcal	150	18.7	8.3	0	150 g 225
Ham1 slice · 20 g = 33 kcal	164	16.6	8.8	2.3	1 slice · 20 g 33
Italian sausage1 piece · 80 g = 254 kcal	317	18.2	26.2	2.1	1 piece · 80 g 254
Karaage (Japanese fried chicken)1 piece · 30 g = 92 kcal	307	24.2	18.1	13	1 piece · 30 g 92
Kielbasa60 g = 195 kcal	325	10.8	29.6	3.7	60 g 195
Kofta1 piece · 50 g = 145 kcal	290	25.3	20.5	1.3	1 piece · 50 g 145
Lamb leg, raw150 g = 345 kcal	230	17.9	17.1	0	150 g 345
Liverwurst30 g = 98 kcal	326	14.1	28.5	2.2	30 g 98
Luncheon meat canned luncheon meat (Spam)60 g = 189 kcal	315	13.4	26.6	4.6	60 g 189
Mortadella1 slice · 15 g = 46 kcal	305	15	26.7	1.4	1 slice · 15 g 46
Pancetta1 slice · 10 g = 34 kcal	342	20.2	28.8	0.8	1 slice · 10 g 34
Pastrami1 slice · 15 g = 22 kcal	147	21.8	5.8	0.4	1 slice · 15 g 22
Pepperoni30 g = 151 kcal	504	19.3	46.3	1.2	30 g 151
Pheasant150 g = 330 kcal	220	27.9	12	0	150 g 330
Picanha (grilled sirloin cap)200 g = 514 kcal	257	26.8	15.8	0	200 g 514
Pork belly raw100 g = 518 kcal	518	9.3	53	0	100 g 518
Pork chops150 g = 255 kcal	170	20.7	9	0	150 g 255
Pork liver150 g = 201 kcal	134	21.4	3.6	2.5	150 g 201
Pork ribs200 g = 554 kcal	277	15.5	23.4	0	200 g 554
Pork rinds30 g = 174 kcal	580	54.1	40.3	0	30 g 174
Pork sausages british pork sausages, grilled1 piece · 50 g = 147 kcal	294	14.5	22.1	9	1 piece · 50 g 147
Pork shoulder lean, raw150 g = 222 kcal	148	19.6	7.1	0	150 g 222
Pork tenderloin150 g = 215 kcal	143	21	6	0	150 g 215
Prime rib200 g = 730 kcal	365	22.6	29.8	0	200 g 730
Prosciutto dry-cured ham1 slice · 15 g = 34 kcal	229	31	11.5	0.3	1 slice · 15 g 34
Quail150 g = 201 kcal	134	21.8	4.5	0	150 g 201
Rabbit raw150 g = 204 kcal	136	20.1	5.5	0	150 g 204
Roast chicken200 g = 478 kcal	239	27.3	13.6	0	200 g 478
Roast goose150 g = 357 kcal	238	29	12.7	0	150 g 357
Roast pork150 g = 245 kcal	163	30.5	4.3	0.7	150 g 245
Salami1 slice · 10 g = 38 kcal	378	21.1	31.6	0.7	1 slice · 10 g 38
Serrano ham1 slice · 15 g = 34 kcal	229	31	11.5	0.3	1 slice · 15 g 34
Smoked sausage50 g = 160 kcal	320	12	28.7	2.4	50 g 160
Smoked turkey80 g = 166 kcal	208	28.1	9.7	0	80 g 166
Steak200 g = 262 kcal	131	22.1	4.1	0	200 g 262
Tripe cooked beef tripe150 g = 141 kcal	94	11.7	4	2	150 g 141
Turkey breast150 g = 171 kcal	114	23.7	1.5	0	150 g 171
Turkey dark meat drumstick, raw200 g = 236 kcal	118	20.5	4	0	200 g 236
Turkey sausage cooked100 g = 196 kcal	196	23.9	10.4	0	100 g 196
Veal raw150 g = 161 kcal	107	21.3	1.8	0	150 g 161
Venison150 g = 180 kcal	120	23	2.4	0	150 g 180

Fish and seafood

Food	kcal	P	F	C	Usual portion, kcal
Anchovies20 g = 42 kcal	210	28.9	9.7	0	20 g 42
Carp raw150 g = 191 kcal	127	17.8	5.6	0	150 g 191
Catfish150 g = 179 kcal	119	15.2	5.9	0	150 g 179
Clams100 g = 86 kcal	86	14.7	1	3.6	100 g 86
Cod raw150 g = 123 kcal	82	17.8	0.7	0	150 g 123
Crab raw100 g = 87 kcal	87	18.1	1.1	0	100 g 87
Crab sticks1 piece · 16 g = 15 kcal	95	7.6	0.5	14.5	1 piece · 16 g 15
Crawfish100 g = 77 kcal	77	16	0.9	0	100 g 77
Eel100 g = 184 kcal	184	18.4	11.7	0	100 g 184
Fish cakes1 piece · 40 g = 102 kcal	255	13.2	13.7	18.4	1 piece · 40 g 102
Fish sticks1 piece · 28 g = 78 kcal	277	11	16.2	20.2	1 piece · 28 g 78
Flounder and sole (raw)150 g = 105 kcal	70	12.4	1.9	0	150 g 105
Fried calamari150 g = 351 kcal	234	13.8	13.2	13.6	150 g 351
Fried catfish150 g = 383 kcal	255	13.5	16.7	11.2	150 g 383
Fried fish breaded fried fish150 g = 290 kcal	193	11.9	10	13.4	150 g 290
Fried shrimp150 g = 327 kcal	218	12.3	12.9	11.9	150 g 327
Gravlax1 slice · 15 g = 32 kcal	212	19.3	12.6	4.1	1 slice · 15 g 32
Haddock raw150 g = 111 kcal	74	16.3	0.5	0	150 g 111
Hake raw150 g = 124 kcal	83	17.6	1.4	0	150 g 124
Halibut (raw)150 g = 137 kcal	91	18.6	1.3	0	150 g 137
Herring80 g = 210 kcal	262	14.2	18	9.6	80 g 210
King crab100 g = 84 kcal	84	18.3	0.6	0	100 g 84
Lobster boiled lobster150 g = 136 kcal	91	19.6	1.3	0.1	150 g 136
Lumpfish roe1 tsp · 7 g = 8 kcal	111	10.4	7.3	1	1 tsp · 7 g 8
Lutefisk lutfisk (lye fish, boiled)150 g = 42 kcal	28	5.9	0.5	0	150 g 42
Mackerel raw150 g = 308 kcal	205	18.6	13.9	0	150 g 308
Mahi-mahi cooked150 g = 164 kcal	109	23.7	0.9	0	150 g 164
Monkfish grilled monkfish150 g = 147 kcal	98	23	0.7	0	150 g 147
Mussels raw100 g = 86 kcal	86	11.9	2.2	3.7	100 g 86
Octopus raw100 g = 82 kcal	82	14.9	1	2.2	100 g 82
Oysters1 piece · 15 g = 9 kcal	59	5.2	1.6	5.5	1 piece · 15 g 9
Pangasius (basa) raw150 g = 111 kcal	74	14.9	1.6	0	150 g 111
Perch150 g = 123 kcal	82	17.9	1.2	0	150 g 123
Pike raw150 g = 132 kcal	88	19.3	0.7	0	150 g 132
Pink salmon150 g = 191 kcal	127	20.5	4.4	0	150 g 191
Pollock raw150 g = 114 kcal	76	17.2	0.8	0	150 g 114
Salmon150 g = 312 kcal	208	20	13	0	150 g 312
Salmon roe1 tbsp · 15 g = 21 kcal	143	22.3	6.4	1.5	1 tbsp · 15 g 21
Salt cod dried and salted50 g = 103 kcal	206	47.6	1.7	0	50 g 103
Sardines90 g = 187 kcal	208	24.6	11.4	0	90 g 187
Scallops cooked scallops100 g = 110 kcal	110	20.2	1.8	3.2	100 g 110
Scampi breaded fried scampi120 g = 338 kcal	282	10.9	13.6	29	120 g 338
Sea bass (raw)150 g = 146 kcal	97	18.4	2	0	150 g 146
Sea bream150 g = 194 kcal	129	20.9	5.1	0	150 g 194
Shrimp (prawns)150 g = 128 kcal	85	20	0.5	0	150 g 128
Smoked salmon50 g = 89 kcal	178	22	9.5	0.9	50 g 89
Snapper cooked150 g = 182 kcal	121	26.3	1.7	0	150 g 182
Sockeye salmon150 g = 197 kcal	131	22.3	4.7	0	150 g 197
Sprats100 g = 186 kcal	186	19.8	11.9	0	100 g 186
Squid raw100 g = 92 kcal	92	15.6	1.4	3.1	100 g 92
Swordfish150 g = 258 kcal	172	23.4	7.9	0	150 g 258
Taramasalata1 tbsp · 15 g = 80 kcal	534	6.8	54.8	3.2	1 tbsp · 15 g 80
Tilapia raw150 g = 144 kcal	96	20.1	1.7	0	150 g 144
Trout raw150 g = 212 kcal	141	19.9	6.2	0	150 g 212
Tuna canned in water100 g = 116 kcal	116	25.5	0.8	0	100 g 116
Turbot raw150 g = 137 kcal	92	17.2	2.5	0	150 g 137
Yellowtail (hamachi)100 g = 217 kcal	217	20.7	17.2	0.3	100 g 217

Dairy and eggs

Food	kcal	P	F	C	Usual portion, kcal
Blue cheese30 g = 106 kcal	353	21.4	28.7	2.3	30 g 106
Brie30 g = 100 kcal	334	20.8	27.7	0.5	30 g 100
Buffalo mozzarella60 g = 156 kcal	260	14.5	22.3	0.2	60 g 156
Burrata1 piece · 125 g = 341 kcal	273	17.4	21.4	2.7	1 piece · 125 g 341
Butter10 g = 72 kcal	717	0.9	81	0.1	10 g 72
Buttermilk1 glass · 250 g = 100 kcal	40	3.3	1.1	4.8	1 glass · 250 g 100
Camembert30 g = 90 kcal	300	19.8	24.3	0.5	30 g 90
Cheddar1 slice · 20 g = 82 kcal	410	24.3	33.8	2.1	1 slice · 20 g 82
Clotted cream1 tbsp · 15 g = 88 kcal	586	1.6	63.5	2.2	1 tbsp · 15 g 88
Coconut yogurt150 g = 138 kcal	92	0.7	7.6	5	150 g 138
Colby cheese1 slice · 20 g = 79 kcal	394	23.8	32.1	2.6	1 slice · 20 g 79
Cotija cheese20 g = 73 kcal	366	20	30	4	20 g 73
Cottage cheese150 g = 182 kcal	121	17	5	1.8	150 g 182
Cream1 tbsp · 15 g = 20 kcal	131	3.1	11.5	4.3	1 tbsp · 15 g 20
Cream cheese1 tbsp · 15 g = 53 kcal	350	6.2	34.4	5.5	1 tbsp · 15 g 53
Drinking yogurt1 glass · 250 g = 184 kcal	74	3	1.4	11.6	1 glass · 250 g 184
Duck eggs1 piece · 70 g = 130 kcal	185	12.8	13.8	1.4	1 piece · 70 g 130
Edam1 slice · 20 g = 71 kcal	357	25	28.6	1.4	1 slice · 20 g 71
Egg whites1 piece · 33 g = 17 kcal	52	10.9	0.2	0.7	1 piece · 33 g 17
Egg yolk1 piece · 17 g = 55 kcal	322	15.9	26.5	3.6	1 piece · 17 g 55
Eggs1 piece · 55 g = 79 kcal	143	12.6	9.5	0.7	1 piece · 55 g 79
Evaporated milk1 tbsp · 15 g = 20 kcal	134	6.8	7.6	10	1 tbsp · 15 g 20
Feta40 g = 106 kcal	265	14.2	21.5	3.9	40 g 106
Fried eggs1 piece · 55 g = 108 kcal	196	13.6	15	0.8	1 piece · 55 g 108
Fruit yogurt150 g = 158 kcal	105	4.9	1.4	18.6	150 g 158
Goat cheese30 g = 79 kcal	264	18.5	21.1	0	30 g 79
Gorgonzola30 g = 94 kcal	312	19	26.4	0	30 g 94
Gouda1 slice · 20 g = 71 kcal	356	25	27	2.2	1 slice · 20 g 71
Greek yogurt150 g = 110 kcal	73	9.9	2	3.9	150 g 110
Gruyère1 slice · 20 g = 83 kcal	413	29.8	32.3	0.4	1 slice · 20 g 83
Halloumi1 slice · 25 g = 78 kcal	313	23.9	23.5	1.6	1 slice · 25 g 78
Havarti1 slice · 20 g = 68 kcal	342	24	26.8	0.1	1 slice · 20 g 68
High-protein yogurt1 piece · 150 g = 147 kcal	98	7.5	2.3	11.5	1 piece · 150 g 147
Kefir1 glass · 250 g = 100 kcal	40	3	1	4	1 glass · 250 g 100
Labneh1 tbsp · 30 g = 47 kcal	158	8.1	12.5	3.6	1 tbsp · 30 g 47
Mascarpone1 tbsp · 15 g = 58 kcal	385	4.4	39	4	1 tbsp · 15 g 58
Milk1 glass · 250 g = 130 kcal	52	2.8	2.5	4.7	1 glass · 250 g 130
Milk powder1 tbsp · 8 g = 40 kcal	496	26.3	26.7	38.4	1 tbsp · 8 g 40
Monterey Jack1 slice · 20 g = 75 kcal	373	24.5	30.3	0.7	1 slice · 20 g 75
Mozzarella50 g = 128 kcal	256	19.5	19.5	0.7	50 g 128
Muenster cheese1 slice · 20 g = 74 kcal	368	23.4	30	1.1	1 slice · 20 g 74
Paneer50 g = 164 kcal	328	26	24.5	0.9	50 g 164
Parmesan20 g = 78 kcal	392	35.8	25.8	3.2	20 g 78
Pecorino15 g = 58 kcal	387	31.8	26.9	3.6	15 g 58
Plain yogurt150 g = 92 kcal	61	3.5	3.3	4.7	150 g 92
Processed cheese1 slice · 20 g = 59 kcal	297	17.8	23	4.8	1 slice · 20 g 59
Provolone1 slice · 20 g = 70 kcal	351	25.6	26.6	2.1	1 slice · 20 g 70
Quail eggs1 piece · 10 g = 16 kcal	158	13.1	11.1	0.4	1 piece · 10 g 16
Quark150 g = 132 kcal	88	7.1	4.3	5.7	150 g 132
Queso fresco30 g = 89 kcal	298	18.9	23.4	3	30 g 89
Raita1 tbsp · 20 g = 11 kcal	57	4.4	2.4	5.5	1 tbsp · 20 g 11
Red Leicester1 slice · 20 g = 81 kcal	403	25	33.6	0.1	1 slice · 20 g 81
Ricotta50 g = 75 kcal	150	7.5	10.2	7.3	50 g 75
Scrambled eggs120 g = 174 kcal	145	10	11	1.6	120 g 174
Skyr150 g = 74 kcal	49	8	0	3.9	150 g 74
Sour cream1 tbsp · 20 g = 32 kcal	162	2.6	15	3	1 tbsp · 20 g 32
Soy yogurt125 g = 118 kcal	94	3.5	1.8	15.8	125 g 118
Stilton1 slice · 20 g = 82 kcal	410	23.7	35	0.1	1 slice · 20 g 82
Swiss cheese1 slice · 20 g = 79 kcal	393	27	31	1.4	1 slice · 20 g 79
Wensleydale1 slice · 20 g = 76 kcal	381	23.7	31.8	0.1	1 slice · 20 g 76
Whey protein1 scoop · 30 g = 120 kcal	400	80	6	8	1 scoop · 30 g 120
Whipped cream20 g = 51 kcal	257	3.2	22.2	12.5	20 g 51
Yogurt parfait200 g = 208 kcal	104	5.3	2.2	14.8	200 g 208

Nuts and seeds

Food	kcal	P	F	C	Usual portion, kcal
Almond butter1 tbsp · 16 g = 98 kcal	614	21	55.5	8.5	1 tbsp · 16 g 98
Almonds30 g = 174 kcal	579	21	50	9.5	30 g 174
Brazil nuts20 g = 132 kcal	659	14.3	67.1	4.2	20 g 132
Cashew butter1 tbsp · 16 g = 94 kcal	587	17.6	49.4	25.6	1 tbsp · 16 g 94
Cashews30 g = 166 kcal	553	18.2	43.9	26.9	30 g 166
Chestnuts roasted50 g = 123 kcal	245	3.2	2.2	47.9	50 g 123
Chia seeds1 tbsp · 12 g = 58 kcal	486	17	31	7.6	1 tbsp · 12 g 58
Flaxseed1 tbsp · 10 g = 53 kcal	534	18.3	42.2	1.6	1 tbsp · 10 g 53
Hazelnuts30 g = 188 kcal	628	14.9	60.8	7	30 g 188
Hemp seeds1 tbsp · 10 g = 55 kcal	553	31.6	48.8	4.7	1 tbsp · 10 g 55
Honey roasted almonds30 g = 178 kcal	594	18.2	49.9	14.2	30 g 178
Macadamia nuts30 g = 215 kcal	718	7.9	75.8	5.2	30 g 215
Mixed nuts30 g = 182 kcal	607	19.5	53.5	16	30 g 182
Peanut butter1 tbsp · 16 g = 94 kcal	588	25	50	15	1 tbsp · 16 g 94
Peanuts30 g = 170 kcal	567	25.8	49.2	7.6	30 g 170
Pecans30 g = 207 kcal	691	9.2	72	4.3	30 g 207
Pine nuts20 g = 135 kcal	673	13.7	68.4	9.4	20 g 135
Pistachios30 g = 168 kcal	560	20.2	45.3	16.6	30 g 168
Poppy seeds1 tsp · 3 g = 16 kcal	525	18	41.6	8.6	1 tsp · 3 g 16
Pumpkin seeds30 g = 168 kcal	559	30.2	49	4.7	30 g 168
Sesame seeds1 tsp · 3 g = 17 kcal	573	17.7	49.7	11.7	1 tsp · 3 g 17
Sunflower seed butter1 tbsp · 16 g = 99 kcal	617	17.3	55.2	17.6	1 tbsp · 16 g 99
Sunflower seeds30 g = 175 kcal	584	21	51	11.4	30 g 175
Sweetened coconut flakes1 tbsp · 5 g = 25 kcal	501	2.9	35.5	43.2	1 tbsp · 5 g 25
Tahini1 tbsp · 15 g = 89 kcal	595	17	53.8	11.9	1 tbsp · 15 g 89
Walnuts30 g = 196 kcal	654	15	65	7.3	30 g 196

Oils, sauces and condiments

Food	kcal	P	F	C	Usual portion, kcal
Apple cider vinegar1 tbsp · 15 g = 1 kcal	4	0	0	0.9	1 tbsp · 15 g 1
Avocado oil1 tbsp · 14 g = 124 kcal	884	0	100	0	1 tbsp · 14 g 124
Balsamic vinegar1 tbsp · 15 g = 13 kcal	88	0.5	0	17	1 tbsp · 15 g 13
BBQ sauce1 tbsp · 17 g = 29 kcal	172	0.8	0.6	39.9	1 tbsp · 17 g 29
Béchamel sauce1 tbsp · 15 g = 22 kcal	147	3.8	10.6	9	1 tbsp · 15 g 22
Brown sauce1 tbsp · 15 g = 13 kcal	88	0.7	0.1	18.8	1 tbsp · 15 g 13
Caesar dressing1 tbsp · 15 g = 81 kcal	542	2.2	57.9	2.8	1 tbsp · 15 g 81
Canola oil1 tbsp · 14 g = 124 kcal	884	0	100	0	1 tbsp · 14 g 124
Coconut oil1 tbsp · 13 g = 116 kcal	892	0	99.1	0	1 tbsp · 13 g 116
Corn oil1 tbsp · 14 g = 126 kcal	900	0	100	0	1 tbsp · 14 g 126
Curry sauce1 tbsp · 15 g = 12 kcal	77	1	3.2	10.6	1 tbsp · 15 g 12
Duck fat1 tbsp · 13 g = 117 kcal	898	0	99.8	0	1 tbsp · 13 g 117
Flaxseed oil1 tbsp · 13 g = 115 kcal	884	0.1	100	0	1 tbsp · 13 g 115
Ghee1 tsp · 5 g = 44 kcal	876	0.3	99.5	0	1 tsp · 5 g 44
Goose fat1 tbsp · 13 g = 117 kcal	900	0	99.8	0	1 tbsp · 13 g 117
Grapeseed oil1 tbsp · 14 g = 124 kcal	884	0	100	0	1 tbsp · 14 g 124
Gravy60 g = 32 kcal	53	3.8	2.4	4.4	60 g 32
Hollandaise sauce1 tbsp · 15 g = 30 kcal	201	1.2	19.8	4.6	1 tbsp · 15 g 30
Honey mustard dressing1 tbsp · 15 g = 70 kcal	464	0.9	40.8	22.9	1 tbsp · 15 g 70
Hot sauce1 tsp · 5 g = 1 kcal	12	1.3	0.8	0.2	1 tsp · 5 g 1
Hummus1 tbsp · 15 g = 36 kcal	237	7.8	17.8	9.5	1 tbsp · 15 g 36
Ketchup1 tbsp · 17 g = 19 kcal	112	1	0.1	25.7	1 tbsp · 17 g 19
Lard1 tbsp · 13 g = 117 kcal	902	0	100	0	1 tbsp · 13 g 117
Mango chutney1 tbsp · 15 g = 37 kcal	246	0.3	0.1	59.6	1 tbsp · 15 g 37
Margarine10 g = 72 kcal	717	0.2	80.7	0.7	10 g 72
Marinara sauce100 g = 50 kcal	50	1.4	1.6	5.6	100 g 50
Mayonnaise1 tbsp · 15 g = 102 kcal	680	1	75	0.6	1 tbsp · 15 g 102
Mustard1 tsp · 5 g = 3 kcal	60	3.7	3.3	1.8	1 tsp · 5 g 3
Olive oil1 tbsp · 13 g = 115 kcal	884	0	100	0	1 tbsp · 13 g 115
Passata100 g = 29 kcal	29	1.4	0.2	4.3	100 g 29
Peanut oil1 tbsp · 14 g = 124 kcal	884	0	100	0	1 tbsp · 14 g 124
Pesto1 tbsp · 16 g = 67 kcal	418	5	40	4.2	1 tbsp · 16 g 67
Pickle relish1 tbsp · 15 g = 20 kcal	130	0.4	0.5	34	1 tbsp · 15 g 20
Pizza sauce1 tbsp · 15 g = 8 kcal	54	2.2	1.1	6.7	1 tbsp · 15 g 8
Ranch dressing1 tbsp · 15 g = 65 kcal	430	1.3	44.5	5.9	1 tbsp · 15 g 65
Ready-made bolognese sauce100 g = 89 kcal	89	4.2	4.8	7.3	100 g 89
Salad cream1 tbsp · 15 g = 49 kcal	326	1.5	26.7	20	1 tbsp · 15 g 49
Salsa1 tbsp · 16 g = 5 kcal	29	1.5	0.2	4.7	1 tbsp · 16 g 5
Schmaltz (chicken fat)1 tbsp · 13 g = 117 kcal	898	0	99.8	0	1 tbsp · 13 g 117
Sesame oil1 tbsp · 14 g = 124 kcal	884	0	100	0	1 tbsp · 14 g 124
Soy sauce1 tbsp · 15 g = 11 kcal	76	7.7	0	1.6	1 tbsp · 15 g 11
Sunflower oil1 tbsp · 13 g = 115 kcal	884	0	100	0	1 tbsp · 13 g 115
Sweet and sour sauce1 tbsp · 15 g = 13 kcal	84	0.6	0.2	20.1	1 tbsp · 15 g 13
Tartar sauce1 tbsp · 15 g = 78 kcal	517	1	55	4.6	1 tbsp · 15 g 78
Thousand Island dressing1 tbsp · 15 g = 57 kcal	379	1.1	35.1	13.8	1 tbsp · 15 g 57
Tomato paste1 tbsp · 16 g = 13 kcal	82	4.3	0.5	14.8	1 tbsp · 16 g 13
Vinegar1 tbsp · 15 g = 3 kcal	23	0	0.1	0.6	1 tbsp · 15 g 3
Worcestershire sauce1 tsp · 5 g = 4 kcal	77	0	0	19.2	1 tsp · 5 g 4

Sweets and desserts

Food	kcal	P	F	C	Usual portion, kcal
Agave syrup1 tbsp · 21 g = 65 kcal	310	0.1	0.5	76.2	1 tbsp · 21 g 65
Apple crumble150 g = 344 kcal	229	2.2	9.5	33.8	150 g 344
Apple pie1 slice · 120 g = 284 kcal	237	1.9	11	32.4	1 slice · 120 g 284
Apple strudel120 g = 337 kcal	281	2	14.1	36.4	120 g 337
Baklava1 piece · 30 g = 132 kcal	440	6.6	29.3	35	1 piece · 30 g 132
Banana bread1 slice · 70 g = 232 kcal	331	4.4	12.4	50.6	1 slice · 70 g 232
Barfi1 piece · 20 g = 57 kcal	284	5.4	11.4	40	1 piece · 20 g 57
Biscotti1 piece · 15 g = 56 kcal	373	7.6	8.4	65.6	1 piece · 15 g 56
Black Forest cake1 slice · 100 g = 324 kcal	324	4.1	19	34.2	1 slice · 100 g 324
Blueberry muffins1 piece · 60 g = 225 kcal	375	4.5	16.1	51.9	1 piece · 60 g 225
Brigadeiros1 piece · 15 g = 55 kcal	364	8.3	15.9	49	1 piece · 15 g 55
Brownies1 piece · 60 g = 243 kcal	405	4.8	16.3	61.8	1 piece · 60 g 243
Butter cookies1 piece · 5 g = 23 kcal	467	6.1	18.8	68.1	1 piece · 5 g 23
Candy bars1 piece · 25 g = 131 kcal	523	6.1	28.1	60.5	1 piece · 25 g 131
Candy corn1 piece · 2 g = 7 kcal	342	0	0.1	89.9	1 piece · 2 g 7
Candy-coated chocolates30 g = 152 kcal	505	5.5	24.3	65	30 g 152
Cannoli1 piece · 80 g = 245 kcal	307	6.2	15	36.7	1 piece · 80 g 245
Caramel apples1 piece · 200 g = 268 kcal	134	1.3	2.1	27.8	1 piece · 200 g 268
Caramels1 piece · 8 g = 31 kcal	382	4.6	8.1	77	1 piece · 8 g 31
Carrot cake100 g = 374 kcal	374	2.5	17.5	50.7	100 g 374
Chewing gum1 piece · 2 g = 5 kcal	228	0.7	0.5	78.1	1 piece · 2 g 5
Chia pudding200 g = 236 kcal	118	2.8	5.4	10.2	200 g 236
Chocolate cake1 slice · 80 g = 311 kcal	389	3.5	20.1	50.6	1 slice · 80 g 311
Chocolate chip cookies1 piece · 10 g = 48 kcal	481	5.4	22.6	64.3	1 piece · 10 g 48
Chocolate mousse1 piece · 100 g = 150 kcal	150	5.4	4.4	21.3	1 piece · 100 g 150
Chocolate spread1 tbsp · 20 g = 108 kcal	539	5.4	29.7	57	1 tbsp · 20 g 108
Christmas pudding100 g = 285 kcal	285	3	6.9	53.2	100 g 285
Churros1 piece · 25 g = 105 kcal	419	6	22.2	46.3	1 piece · 25 g 105
Cinnamon stars (Zimtsterne)1 piece · 10 g = 51 kcal	505	14.2	25.9	50.9	1 piece · 10 g 51
Cocoa powder1 tsp · 5 g = 11 kcal	228	19.6	13.7	20.9	1 tsp · 5 g 11
Coconut macaroons1 piece · 15 g = 69 kcal	460	3	22.6	56.1	1 piece · 15 g 69
Condensed milk1 tbsp · 20 g = 64 kcal	321	7.9	8.7	54.4	1 tbsp · 20 g 64
Cream puffs1 piece · 70 g = 244 kcal	348	4.6	26.4	22.9	1 piece · 70 g 244
Crème brûlée1 piece · 100 g = 272 kcal	272	4.5	20.8	16.6	1 piece · 100 g 272
Crepes1 piece · 60 g = 229 kcal	381	8.1	14.6	54.3	1 piece · 60 g 229
Cupcakes1 piece · 60 g = 211 kcal	352	2.8	14.8	52.6	1 piece · 60 g 211
Custard120 g = 137 kcal	114	4	4.2	15.3	120 g 137
Dark chocolate20 g = 120 kcal	598	7.8	42.6	35	20 g 120
Digestives1 piece · 15 g = 69 kcal	463	6.2	21.3	60.4	1 piece · 15 g 69
Doughnuts1 piece · 60 g = 256 kcal	426	5.2	22.9	49.3	1 piece · 60 g 256
Dulce de leche1 tbsp · 20 g = 61 kcal	307	6.5	5.5	58	1 tbsp · 20 g 61
Éclair1 piece · 60 g = 158 kcal	264	4.8	21.5	12.5	1 piece · 60 g 158
Egg tarts1 piece · 60 g = 184 kcal	307	6.4	14.7	36.9	1 piece · 60 g 184
Flan100 g = 178 kcal	178	5.2	4.9	28.2	100 g 178
Flapjacks1 piece · 60 g = 260 kcal	434	5.1	22.8	51.9	1 piece · 60 g 260
Frozen yogurt100 g = 127 kcal	127	3	3.6	21.6	100 g 127
Gajar halwa100 g = 354 kcal	354	4.8	16.6	41.9	100 g 354
Gelatin dessert100 g = 60 kcal	60	1.2	0	14.2	100 g 60
Gelato1 scoop · 60 g = 149 kcal	249	3.5	16.2	22.3	1 scoop · 60 g 149
Gingerbread1 piece · 40 g = 142 kcal	356	3.9	16.4	49.2	1 piece · 40 g 142
Gingersnaps1 piece · 7 g = 32 kcal	453	4.9	15.4	72.1	1 piece · 7 g 32
Gulab jamun1 piece · 30 g = 92 kcal	306	7.2	12.8	41	1 piece · 30 g 92
Gummy candy30 g = 119 kcal	396	0	0	98.8	30 g 119
Halva30 g = 141 kcal	469	12.5	21.5	56	30 g 141
Hard candy1 piece · 5 g = 20 kcal	394	0	0.2	98	1 piece · 5 g 20
Honey1 tsp · 8 g = 24 kcal	304	0.3	0	82.2	1 tsp · 8 g 24
Ice cream100 g = 227 kcal	227	3.2	15	19.3	100 g 227
Ice cream sandwich1 piece · 70 g = 166 kcal	237	4.3	8.6	37.1	1 piece · 70 g 166
Ice pops1 piece · 60 g = 51 kcal	85	0.1	0.2	20.8	1 piece · 60 g 51
Jaffa cakes1 piece · 12 g = 42 kcal	354	4.4	8.5	65.4	1 piece · 12 g 42
Jalebi1 piece · 20 g = 76 kcal	382	2.9	12.3	65.6	1 piece · 20 g 76
Jam1 tbsp · 20 g = 56 kcal	278	0.4	0.1	67.8	1 tbsp · 20 g 56
Kheer150 g = 169 kcal	113	3.4	2.8	19.1	150 g 169
Kransekake50 g = 220 kcal	441	10.6	22.5	49	50 g 220
Kunafa1 piece · 100 g = 346 kcal	346	7.8	19.5	35.8	1 piece · 100 g 346
Ladoo1 piece · 40 g = 164 kcal	411	6.9	22.3	42.7	1 piece · 40 g 164
Ladyfingers1 piece · 6 g = 23 kcal	385	8	3.8	79.9	1 piece · 6 g 23
Lebkuchen1 piece · 40 g = 130 kcal	326	7	1.3	68.7	1 piece · 40 g 130
Lemon curd1 tbsp · 20 g = 53 kcal	266	0.6	4.9	55.4	1 tbsp · 20 g 53
Lemon meringue pie1 slice · 110 g = 276 kcal	251	2.9	8.5	40.9	1 slice · 110 g 276
Lemon tart1 slice · 100 g = 379 kcal	379	5	20.9	42.7	1 slice · 100 g 379
Licorice30 g = 93 kcal	311	5.2	0.5	70.6	30 g 93
Macarons1 piece · 12 g = 52 kcal	430	10	21.2	49.7	1 piece · 12 g 52
Mango sticky rice250 g = 366 kcal	146	2	3.8	26.4	250 g 366
Maple syrup1 tbsp · 20 g = 52 kcal	260	0	0.1	67	1 tbsp · 20 g 52
Marrons glacés1 piece · 20 g = 58 kcal	290	1.7	1.2	66.3	1 piece · 20 g 58
Marshmallows1 piece · 7 g = 22 kcal	318	1.8	0.2	81.2	1 piece · 7 g 22
Marzipan30 g = 122 kcal	407	4	12.4	68.6	30 g 122
Medovik1 slice · 100 g = 395 kcal	395	5.3	17.8	53.5	1 slice · 100 g 395
Meringues1 piece · 10 g = 40 kcal	396	4.1	0.3	94.3	1 piece · 10 g 40
Milk chocolate25 g = 134 kcal	535	7.7	29.7	56	25 g 134
Mille-feuille1 piece · 100 g = 292 kcal	292	3.9	11.3	43.7	1 piece · 100 g 292
Mince pies1 piece · 60 g = 226 kcal	377	3.8	14.9	56.7	1 piece · 60 g 226
Mochi1 piece · 50 g = 112 kcal	223	4	0.6	45.5	1 piece · 50 g 112
Molasses1 tbsp · 20 g = 58 kcal	290	0	0.1	74.7	1 tbsp · 20 g 58
Mooncakes1 piece · 100 g = 348 kcal	348	4.7	8.5	62.6	1 piece · 100 g 348
Oatmeal cookies1 piece · 15 g = 68 kcal	450	6.2	18.1	65.9	1 piece · 15 g 68
Panettone1 slice · 80 g = 283 kcal	354	6.4	10.7	56.5	1 slice · 80 g 283
Pastel de nata1 piece · 60 g = 196 kcal	326	5.5	16.4	38.9	1 piece · 60 g 196
Pecan pie1 slice · 110 g = 488 kcal	443	5.5	29	41.8	1 slice · 110 g 488
Polvorones1 piece · 30 g = 144 kcal	480	6.5	25.7	55.3	1 piece · 30 g 144
Poppy seed roll1 slice · 70 g = 273 kcal	390	9	17.2	47.9	1 slice · 70 g 273
Pound cake1 slice · 40 g = 175 kcal	438	5.9	25.6	46	1 slice · 40 g 175
Prawn crackers25 g = 143 kcal	570	0.3	39	53	25 g 143
Pudding100 g = 142 kcal	142	2.1	4.6	23	100 g 142
Pumpkin pie1 slice · 120 g = 241 kcal	201	4	8.8	22.8	1 slice · 120 g 241
Rice crispy treats1 piece · 25 g = 104 kcal	417	3.4	9	80.5	1 piece · 25 g 104
Rice pudding150 g = 162 kcal	108	3.2	2.1	18.1	150 g 162
Risalamande150 g = 198 kcal	132	2.9	6.3	15.6	150 g 198
Sandwich cookies1 piece · 11 g = 51 kcal	460	6.7	18	67.9	1 piece · 11 g 51
Shortbread1 piece · 10 g = 49 kcal	489	6.4	22.7	64.8	1 piece · 10 g 49
Sorbet and sherbet1 scoop · 60 g = 66 kcal	110	0.8	0.1	26.6	1 scoop · 60 g 66
Sticky toffee pudding120 g = 426 kcal	355	4.8	12.2	57.3	120 g 426
Stollen1 slice · 60 g = 244 kcal	407	5.9	18.6	53.5	1 slice · 60 g 244
Strawberry cake1 slice · 100 g = 260 kcal	260	3.3	15.5	26.7	1 slice · 100 g 260
Stroopwafels1 piece · 30 g = 122 kcal	405	4.8	12.6	68.7	1 piece · 30 g 122
Struffoli80 g = 307 kcal	383	6.2	15.9	54.2	80 g 307
Sugar1 tsp · 5 g = 19 kcal	387	0	0	100	1 tsp · 5 g 19
Sugar cookies1 piece · 15 g = 74 kcal	496	6.8	26.1	57	1 piece · 15 g 74
Tangyuan1 piece · 20 g = 56 kcal	280	4.3	10.4	41.8	1 piece · 20 g 56
Tiramisu120 g = 424 kcal	353	5.7	23.9	28.8	120 g 424
Toaster pastries1 piece · 50 g = 194 kcal	388	4.2	9.9	69.3	1 piece · 50 g 194
Tortilla chips40 g = 199 kcal	497	6.6	22.3	62.7	40 g 199
Tres leches cake1 slice · 120 g = 308 kcal	257	7.1	10.1	34.9	1 slice · 120 g 308
Trifle150 g = 251 kcal	167	2.7	7.9	20.4	150 g 251
Turkish delight1 piece · 10 g = 30 kcal	295	0.6	0	73.8	1 piece · 10 g 30
Turrón1 piece · 15 g = 76 kcal	508	7.9	25.2	62.5	1 piece · 15 g 76
Vanilla crescents (Vanillekipferl)1 piece · 8 g = 43 kcal	543	8.5	33	51.4	1 piece · 8 g 43
Victoria sponge1 slice · 70 g = 248 kcal	354	3.7	14.8	51.7	1 slice · 70 g 248
Wafers30 g = 137 kcal	455	4.9	16.4	71	30 g 137
White chocolate25 g = 135 kcal	539	5.9	32.1	59	25 g 135
Yule log (bûche de Noël)1 slice · 100 g = 317 kcal	317	4.2	19.7	30.7	1 slice · 100 g 317

Drinks

Food	kcal	P	F	C	Usual portion, kcal
Almond milk1 glass · 250 g = 95 kcal	38	0.4	1	6.2	1 glass · 250 g 95
Apple juice1 glass · 250 g = 115 kcal	46	0.1	0.1	11.1	1 glass · 250 g 115
Beer1 glass · 500 g = 215 kcal	43	0.5	0	3.5	1 glass · 500 g 215
Bloody Mary1 glass · 200 g = 146 kcal	73	0.7	0.2	3.4	1 glass · 200 g 146
Bubble tea1 glass · 450 g = 248 kcal	55	0.4	1.4	10.3	1 glass · 450 g 248
Cappuccino250 g = 93 kcal	37	1.9	2	2.8	250 g 93
Carrot juice1 glass · 250 g = 73 kcal	29	0.4	0.1	6.5	1 glass · 250 g 73
Coconut water1 glass · 330 g = 50 kcal	15	0.2	0.1	3.3	1 glass · 330 g 50
Coffee250 g = 5 kcal	2	0.3	0	0	250 g 5
Cola1 glass · 250 g = 105 kcal	42	0	0.3	10.4	1 glass · 250 g 105
Cranberry juice1 glass · 200 g = 92 kcal	46	0.4	0.1	12.1	1 glass · 200 g 92
Daiquiri1 glass · 150 g = 179 kcal	119	0.1	0.1	15.5	1 glass · 150 g 179
Eggnog1 glass · 150 g = 132 kcal	88	4.5	4.2	8.1	1 glass · 150 g 132
Energy drinks250 g = 108 kcal	43	0.5	0	10.2	250 g 108
Espresso30 g = 3 kcal	9	0.1	0.2	1.7	30 g 3
Flat white1 glass · 160 g = 60 kcal	38	2.4	1.4	3.9	1 glass · 160 g 60
Flavored milk1 glass · 250 g = 160 kcal	64	2.8	1	10.8	1 glass · 250 g 160
Fruit smoothie1 glass · 300 g = 198 kcal	66	2.3	1.1	10.9	1 glass · 300 g 198
Gin1 glass · 50 g = 133 kcal	265	0	0	0	1 glass · 50 g 133
Goat milk1 glass · 250 g = 140 kcal	56	3.4	2.8	4.3	1 glass · 250 g 140
Golden milk1 glass · 250 g = 170 kcal	68	3.2	1.9	9.8	1 glass · 250 g 170
Grape juice1 glass · 250 g = 150 kcal	60	0.4	0.1	14.6	1 glass · 250 g 150
Grapefruit juice1 glass · 250 g = 106 kcal	43	0.5	0.1	8.9	1 glass · 250 g 106
Green tea250 g = 3 kcal	1	0.2	0	0	250 g 3
Hard cider1 glass · 330 g = 185 kcal	56	0	0	5.9	1 glass · 330 g 185
Horchata1 glass · 250 g = 220 kcal	88	1.1	0.1	19.9	1 glass · 250 g 220
Hot chocolate1 glass · 250 g = 213 kcal	85	3.2	3.2	11.6	1 glass · 250 g 213
Iced tea1 glass · 500 g = 225 kcal	45	0	0.2	10.8	1 glass · 500 g 225
Kombucha1 glass · 250 g = 40 kcal	16	0.1	0	4	1 glass · 250 g 40
Latte1 glass · 300 g = 129 kcal	43	2.8	1.6	4.3	1 glass · 300 g 129
Lemonade1 glass · 330 g = 152 kcal	46	0	0	12.1	1 glass · 330 g 152
Liqueur1 glass · 50 g = 140 kcal	279	0	0.1	33.2	1 glass · 50 g 140
Mango lassi1 glass · 250 g = 209 kcal	83	3.4	1.8	13.8	1 glass · 250 g 209
Margarita1 glass · 150 g = 183 kcal	122	0.1	0.1	16.1	1 glass · 150 g 183
Martini1 glass · 100 g = 201 kcal	201	0.1	0	0.1	1 glass · 100 g 201
Matcha1 tsp · 2 g = 5 kcal	237	29.6	5.3	1.5	1 tsp · 2 g 5
Matcha latte1 glass · 300 g = 184 kcal	61	3.4	1.9	7.6	1 glass · 300 g 184
Milkshake300 g = 336 kcal	112	3.9	3	17.8	300 g 336
Mimosa1 glass · 150 g = 96 kcal	64	0.4	0.2	6.3	1 glass · 150 g 96
Mocha1 glass · 300 g = 192 kcal	64	2.6	1.5	10.2	1 glass · 300 g 192
Mojito1 glass · 250 g = 153 kcal	61	0.1	0	2.3	1 glass · 250 g 153
Mulled wine1 glass · 200 g = 310 kcal	155	0.3	0.2	19.2	1 glass · 200 g 310
Oat milk1 glass · 250 g = 107 kcal	43	0.2	1.1	7.8	1 glass · 250 g 107
Orange juice1 glass · 250 g = 113 kcal	45	0.7	0.2	10.2	1 glass · 250 g 113
Piña colada1 glass · 200 g = 302 kcal	151	0.4	2.1	19.4	1 glass · 200 g 302
Pineapple juice1 glass · 250 g = 132 kcal	53	0.4	0.1	12.1	1 glass · 250 g 132
Pomegranate juice1 glass · 200 g = 110 kcal	55	0.1	0.3	13	1 glass · 200 g 110
Prosecco1 glass · 125 g = 89 kcal	71	0.2	0	1.5	1 glass · 125 g 89
Protein smoothie1 glass · 300 g = 354 kcal	118	9.2	4	11.7	1 glass · 300 g 354
Prune juice1 glass · 200 g = 154 kcal	77	0.4	0	18.7	1 glass · 200 g 154
Rice milk1 glass · 250 g = 134 kcal	54	0.2	1	10.8	1 glass · 250 g 134
Rum1 glass · 50 g = 116 kcal	231	0	0	0	1 glass · 50 g 116
Sake1 glass · 100 g = 134 kcal	134	0.5	0	5	1 glass · 100 g 134
Sangria1 glass · 200 g = 170 kcal	85	0	0	7.2	1 glass · 200 g 170
Shandy1 glass · 500 g = 190 kcal	38	0.2	0	7.1	1 glass · 500 g 190
Soy milk1 glass · 250 g = 93 kcal	37	3.3	2.1	0.7	1 glass · 250 g 93
Spirits50 g = 116 kcal	231	0	0	0	50 g 116
Sports drinks1 glass · 500 g = 130 kcal	26	0	0	6.4	1 glass · 500 g 130
Spritz1 glass · 200 g = 155 kcal	77	0.1	0	5.7	1 glass · 200 g 155
Tea250 g = 3 kcal	1	0	0	0.2	250 g 3
Tomato juice1 glass · 250 g = 43 kcal	17	0.8	0.3	3.1	1 glass · 250 g 43
Tonic water1 glass · 200 g = 68 kcal	34	0.1	0.1	8.3	1 glass · 200 g 68
Vegetable juice1 glass · 250 g = 54 kcal	22	0.7	0.1	4.7	1 glass · 250 g 54
Vodka1 glass · 50 g = 116 kcal	231	0	0	0	1 glass · 50 g 116
Whiskey1 glass · 50 g = 125 kcal	250	0	0	0.1	1 glass · 50 g 125
Whiskey sour1 glass · 120 g = 179 kcal	149	0	0	13.2	1 glass · 120 g 179
White wine1 glass · 150 g = 123 kcal	82	0.1	0	2.6	1 glass · 150 g 123
Wine1 glass · 150 g = 128 kcal	85	0.1	0	2.6	1 glass · 150 g 128

Dishes

Food	kcal	P	F	C	Usual portion, kcal
Aloo gobi250 g = 150 kcal	60	2.6	2	6.2	250 g 150
Arancini (fried stuffed rice balls)1 piece · 150 g = 379 kcal	253	7.4	14.6	22.3	1 piece · 150 g 379
Baba ganoush1 tbsp · 20 g = 37 kcal	183	4.8	15	4.3	1 tbsp · 20 g 37
Banh mi1 piece · 210 g = 490 kcal	233	11.1	9.8	23.6	1 piece · 210 g 490
Bao buns1 piece · 90 g = 246 kcal	273	11.2	7.6	38.6	1 piece · 90 g 246
Barbecue ribs250 g = 635 kcal	254	16.2	15.1	11.8	250 g 635
Barszcz with uszka350 g = 147 kcal	42	1.4	0.7	6.8	350 g 147
Bean soup350 g = 235 kcal	67	3.8	0.8	7.6	350 g 235
Beans on toast250 g = 419 kcal	168	5.7	1.7	31.1	250 g 419
Beef and broccoli250 g = 400 kcal	160	10.4	10.6	3.8	250 g 400
Beef bourguignon300 g = 254 kcal	85	8.9	3.3	4.2	300 g 254
Beef carpaccio100 g = 271 kcal	271	15.2	23	0.6	100 g 271
Beef stew300 g = 321 kcal	107	8.8	5.1	5	300 g 321
Beef stroganoff250 g = 375 kcal	150	10.1	9.3	5.5	250 g 375
Beef Wellington250 g = 890 kcal	356	16.3	25.5	14.8	250 g 890
Bibimbap400 g = 304 kcal	76	5.5	2.4	7	400 g 304
Biscuits and gravy250 g = 560 kcal	224	6.2	14.7	16.2	250 g 560
Black beans and rice250 g = 455 kcal	182	5.8	7.1	18.8	250 g 455
BLT sandwich1 piece · 180 g = 416 kcal	231	10.9	7.5	28	1 piece · 180 g 416
Bombay potatoes200 g = 236 kcal	118	1.8	6.7	12.6	200 g 236
Borscht300 g = 147 kcal	49	2.4	2.1	4.5	300 g 147
Bruschetta1 piece · 40 g = 68 kcal	171	4.3	7.6	19.8	1 piece · 40 g 68
Buffalo wings150 g = 401 kcal	267	17	20	5	150 g 401
Burger1 piece · 220 g = 572 kcal	260	13	12	24.3	1 piece · 220 g 572
Burrito1 piece · 250 g = 548 kcal	219	11.1	8.5	21.4	1 piece · 250 g 548
Burrito bowl350 g = 543 kcal	155	12.5	5	14	350 g 543
Butter chicken300 g = 624 kcal	208	13.3	15.4	4	300 g 624
Cabbage rolls1 piece · 150 g = 158 kcal	105	6.5	5.5	6.7	1 piece · 150 g 158
Caesar salad250 g = 375 kcal	150	9	10	4.2	250 g 375
California roll1 piece · 30 g = 28 kcal	94	2.9	0.7	17.4	1 piece · 30 g 28
Calzone1 piece · 250 g = 858 kcal	343	14.8	17.7	29.9	1 piece · 250 g 858
Cannelloni300 g = 573 kcal	191	9.8	10.1	14.3	300 g 573
Caprese salad200 g = 410 kcal	205	10.5	17.1	2.3	200 g 410
Carnitas120 g = 325 kcal	271	24.6	18.3	0	120 g 325
Cashew chicken300 g = 480 kcal	160	18.4	7	4.5	300 g 480
Ceviche150 g = 95 kcal	63	10.5	0.8	3.1	150 g 95
Chana masala250 g = 273 kcal	109	5.9	3.5	13.2	250 g 273
Cheese fondue150 g = 347 kcal	231	16.2	17.2	2.6	150 g 347
Cheese ravioli200 g = 346 kcal	173	7.4	6.3	21	200 g 346
Cheese tortellini200 g = 472 kcal	236	10.4	5.6	34.6	200 g 472
Cheeseburger1 piece · 210 g = 622 kcal	296	17.9	16.1	18.1	1 piece · 210 g 622
Cheesecake120 g = 385 kcal	321	5.5	22.5	25	120 g 385
Chicken and mushroom pie250 g = 505 kcal	202	13.6	10.4	13.2	250 g 505
Chicken balti300 g = 315 kcal	105	10.5	5	4.5	300 g 315
Chicken biryani300 g = 312 kcal	104	7.2	2.4	12.4	300 g 312
Chicken chow mein350 g = 515 kcal	147	8.5	7.2	12.1	350 g 515
Chicken cordon bleu1 piece · 200 g = 420 kcal	210	22.6	9.2	8.7	1 piece · 200 g 420
Chicken enchiladas250 g = 445 kcal	178	10	9	12.3	250 g 445
Chicken fajitas250 g = 515 kcal	206	11.3	9.8	16.5	250 g 515
Chicken Kiev1 piece · 180 g = 504 kcal	280	21.3	19.2	5.3	1 piece · 180 g 504
Chicken korma300 g = 381 kcal	127	14.6	5.1	4.3	300 g 381
Chicken mole250 g = 343 kcal	137	19	5.6	2.9	250 g 343
Chicken noodle soup300 g = 159 kcal	53	3.8	1.4	5.5	300 g 159
Chicken nuggets1 piece · 17 g = 52 kcal	307	15.9	20.4	14	1 piece · 17 g 52
Chicken parmesan250 g = 435 kcal	174	16.3	8.3	7.5	250 g 435
Chicken pot pie250 g = 638 kcal	255	9.2	13.5	21.9	250 g 638
Chicken salad100 g = 219 kcal	219	6.5	20.6	1.6	100 g 219
Chicken satay1 piece · 30 g = 57 kcal	191	21.7	10.3	2.8	1 piece · 30 g 57
Chicken tenders1 piece · 30 g = 81 kcal	271	19.2	13.9	16.1	1 piece · 30 g 81
Chicken tikka masala300 g = 468 kcal	156	12.4	9.8	4.6	300 g 468
Chicken vindaloo300 g = 576 kcal	192	18.5	12.5	2.5	300 g 576
Chilaquiles250 g = 488 kcal	195	10.6	10.7	12.8	250 g 488
Chiles rellenos1 piece · 150 g = 342 kcal	228	7.8	17.2	9.7	1 piece · 150 g 342
Chili con carne300 g = 354 kcal	118	9.8	4.3	7.3	300 g 354
Clam chowder300 g = 279 kcal	93	3.1	4.8	8.3	300 g 279
Clear broth300 g = 18 kcal	6	0.9	0.2	0.2	300 g 18
Club sandwich1 piece · 250 g = 555 kcal	222	15.1	7.5	22.1	1 piece · 250 g 555
Cobb salad250 g = 233 kcal	93	11.3	4.3	1.4	250 g 233
Coleslaw150 g = 176 kcal	117	0.9	8	8.6	150 g 176
Congee300 g = 174 kcal	58	4.3	1.3	6.9	300 g 174
Coq au vin300 g = 399 kcal	133	13	7	4	300 g 399
Corn dog1 piece · 100 g = 250 kcal	250	8.6	12	26	1 piece · 100 g 250
Coronation chicken100 g = 362 kcal	362	16.6	31.4	3.3	100 g 362
Country-fried steak180 g = 551 kcal	306	19.9	21.1	7.6	180 g 551
Crab cakes1 piece · 60 g = 93 kcal	155	20.2	7.5	0.5	1 piece · 60 g 93
Croque-monsieur1 piece · 150 g = 410 kcal	273	11.3	12.9	26.8	1 piece · 150 g 410
Cuban sandwich1 piece · 250 g = 570 kcal	228	15.9	10.7	15.5	1 piece · 250 g 570
Curry250 g = 268 kcal	107	6.5	6.5	5.1	250 g 268
Dal250 g = 363 kcal	145	8.6	4.3	11.7	250 g 363
Dan dan noodles300 g = 634 kcal	211	8.3	12	15.9	300 g 634
Deviled eggs1 piece · 30 g = 59 kcal	198	11.5	15.9	1.1	1 piece · 30 g 59
Dolmas1 piece · 30 g = 68 kcal	228	8.2	17	8.2	1 piece · 30 g 68
Dumplings steamed1 piece · 25 g = 28 kcal	113	6.9	4.6	9.9	1 piece · 25 g 28
Egg drop soup300 g = 81 kcal	27	1.2	0.6	3.9	300 g 81
Egg foo young200 g = 274 kcal	137	12.8	7.4	4.5	200 g 274
Egg muffins (baked egg cups)1 piece · 60 g = 82 kcal	136	10.6	9.3	1.8	1 piece · 60 g 82
Egg rolls1 piece · 80 g = 218 kcal	272	7.6	14.7	25	1 piece · 80 g 218
Egg salad100 g = 257 kcal	257	10.3	23.1	1	100 g 257
Eggplant parmesan250 g = 388 kcal	155	7	10.5	7.1	250 g 388
Eggs Benedict1 piece · 125 g = 360 kcal	288	13.8	22.1	7.9	1 piece · 125 g 360
Elote1 piece · 150 g = 275 kcal	183	4.3	12.5	14.8	1 piece · 150 g 275
Falafel1 piece · 17 g = 57 kcal	333	13.3	17.8	31.8	1 piece · 17 g 57
Fattoush200 g = 181 kcal	91	1.6	6	7.4	200 g 181
Fettuccine Alfredo300 g = 485 kcal	162	4.5	6.1	21.4	300 g 485
Filipino adobo350 g = 634 kcal	181	17.7	7.9	8.7	350 g 634
Fish and chips350 g = 785 kcal	224	8.8	10.9	22	350 g 785
French onion soup300 g = 324 kcal	108	5.5	4.5	10.7	300 g 324
Fresh spring rolls1 piece · 70 g = 78 kcal	112	5.7	2.6	15.3	1 piece · 70 g 78
Fried chicken1 piece · 100 g = 241 kcal	241	19.1	15.1	5.8	1 piece · 100 g 241
Fried rice250 g = 413 kcal	165	4	5.5	23.9	250 g 413
Frittata200 g = 320 kcal	160	9.4	12.3	2.5	200 g 320
Full English breakfast330 g = 529 kcal	160	8.9	9.4	9.9	330 g 529
Gazpacho300 g = 78 kcal	26	0.8	0.6	3.5	300 g 78
General Tso’s chicken250 g = 738 kcal	295	12.9	16.4	23.1	250 g 738
German potato salad200 g = 216 kcal	108	2.9	3.2	15.3	200 g 216
Gnocchi200 g = 270 kcal	135	2.4	6.3	16.2	200 g 270
Goulash250 g = 363 kcal	145	13	9	2.2	250 g 363
Greek salad200 g = 220 kcal	110	3.5	9	3	200 g 220
Green bean casserole150 g = 84 kcal	56	2	2.2	5.2	150 g 84
Green papaya salad200 g = 136 kcal	68	2.4	2.2	10	200 g 136
Grilled cheese1 piece · 130 g = 446 kcal	343	11	20.8	26.9	1 piece · 130 g 446
Grits250 g = 178 kcal	71	1.2	1.8	11.5	250 g 178
Gumbo350 g = 312 kcal	89	8.2	3.4	5.7	350 g 312
Gyro1 piece · 250 g = 460 kcal	184	11.2	6.8	17.8	1 piece · 250 g 460
Gyudon370 g = 536 kcal	145	3	3.3	24.7	370 g 536
Haggis150 g = 465 kcal	310	10.7	21.7	17.4	150 g 465
Hainanese chicken rice390 g = 516 kcal	132	11.1	2.5	14.7	390 g 516
Hash browns1 piece · 60 g = 114 kcal	190	1.9	12.3	17	1 piece · 60 g 114
Herring under a fur coat150 g = 285 kcal	190	6	15	5.8	150 g 285
Hot and sour soup300 g = 117 kcal	39	2.6	1.2	3.9	300 g 117
Hot dog1 piece · 150 g = 390 kcal	260	10	15	22	1 piece · 150 g 390
Huevos rancheros300 g = 363 kcal	121	6.7	6.7	7.2	300 g 363
Hush puppies1 piece · 20 g = 59 kcal	296	6.2	13.3	37.3	1 piece · 20 g 59
Irish stew300 g = 351 kcal	117	8.2	6.4	5	300 g 351
Jambalaya300 g = 483 kcal	161	13.8	8	8	300 g 483
Japanese curry350 g = 490 kcal	140	2.5	4	22.2	350 g 490
Jerk chicken200 g = 471 kcal	235	20	15.5	2.5	200 g 471
Jollof rice300 g = 441 kcal	147	2.2	6.3	19.6	300 g 441
Katsu sando1 piece · 200 g = 626 kcal	313	13.4	16.8	27.5	1 piece · 200 g 626
Kimbap1 slice · 21 g = 30 kcal	144	4.6	3.7	21.7	1 slice · 21 g 30
Kimchi fried rice330 g = 565 kcal	171	4.8	8.1	19	330 g 565
Korean fried chicken200 g = 558 kcal	279	13.7	16.3	19.1	200 g 558
Kung pao chicken250 g = 323 kcal	129	9.8	7	5.4	250 g 323
Laksa550 g = 594 kcal	108	5.1	6.8	6.9	550 g 594
Lamb biryani350 g = 683 kcal	195	7.1	9.2	19.1	350 g 683
Lamb rogan josh300 g = 447 kcal	149	14.4	9.1	3.7	300 g 447
Lasagne300 g = 417 kcal	139	7.5	5	14.6	300 g 417
Lemon chicken250 g = 375 kcal	150	16.9	6.2	6.6	250 g 375
Lentil soup300 g = 180 kcal	60	3.8	0.7	6.5	300 g 180
Lo mein300 g = 363 kcal	121	4.8	2.4	18.9	300 g 363
Lobster roll1 piece · 180 g = 421 kcal	234	12.2	12.4	17.7	1 piece · 180 g 421
Mac and cheese250 g = 558 kcal	223	8.7	10.5	21.9	250 g 558
Malai kofta250 g = 579 kcal	232	6.2	17.6	12.2	250 g 579
Manicotti300 g = 480 kcal	160	8.8	7.3	14.3	300 g 480
Mapo tofu250 g = 260 kcal	104	7.8	6.8	1.9	250 g 260
Matzo ball soup350 g = 256 kcal	73	3.1	2	9.8	350 g 256
Meatballs200 g = 380 kcal	190	11	12	8.4	200 g 380
Meatloaf1 slice · 100 g = 199 kcal	199	17.5	10.7	6.8	1 slice · 100 g 199
Mexican rice200 g = 297 kcal	149	2.4	4.3	24.1	200 g 297
Minced meat cutlets1 piece · 90 g = 216 kcal	240	15	17	8.5	1 piece · 90 g 216
Minestrone300 g = 120 kcal	40	1.7	0.5	5.8	300 g 120
Miso soup250 g = 60 kcal	24	2.2	0.8	1.7	250 g 60
Moussaka300 g = 441 kcal	147	5.8	10.8	5.2	300 g 441
Mozzarella sticks1 piece · 20 g = 65 kcal	325	14.8	18.3	23.1	1 piece · 20 g 65
Mushroom soup300 g = 222 kcal	74	2.1	4.8	4.5	300 g 222
Nachos150 g = 398 kcal	265	7.6	15.8	22.1	150 g 398
Nasi goreng (Indonesian fried rice)380 g = 601 kcal	158	7.1	6.3	17.1	380 g 601
Okonomiyaki1 piece · 250 g = 411 kcal	165	5.2	9.6	13.3	1 piece · 250 g 411
Olivier salad150 g = 297 kcal	198	5.5	16.7	5.1	150 g 297
Omelette150 g = 231 kcal	154	10.6	11.7	1.6	150 g 231
Onion rings100 g = 352 kcal	352	4.2	19.8	37.3	100 g 352
Orange chicken250 g = 655 kcal	262	14.5	12.7	21.7	250 g 655
Overnight oats250 g = 399 kcal	160	6.8	3.8	21.6	250 g 399
Pad see ew350 g = 474 kcal	135	6.4	5.2	14	350 g 474
Pad thai300 g = 462 kcal	154	8.1	7.5	13.2	300 g 462
Paella300 g = 444 kcal	148	7.9	4.9	17.1	300 g 444
Pakoras100 g = 125 kcal	125	4.9	4.8	13	100 g 125
Palak paneer250 g = 253 kcal	101	5.4	7	3.4	250 g 253
Pancakes1 piece · 45 g = 99 kcal	220	6	9	28.4	1 piece · 45 g 99
Paneer butter masala250 g = 624 kcal	250	10.7	20.9	5	250 g 624
Pasta bake250 g = 448 kcal	179	7.1	9.2	16.4	250 g 448
Pasta e fagioli350 g = 317 kcal	91	3.7	3.4	9	350 g 317
Pasta salad200 g = 422 kcal	211	7.7	10.6	19.6	200 g 422
Pasta with sauce300 g = 318 kcal	106	3.7	1.2	18.1	300 g 318
Patatas bravas200 g = 397 kcal	199	2.3	14.2	14.2	200 g 397
Pav bhaji300 g = 372 kcal	124	2.5	6.4	13	300 g 372
Pea and ham soup split pea soup with smoked meat350 g = 280 kcal	80	5.6	2.4	5.8	350 g 280
Peanut butter and jelly1 piece · 100 g = 361 kcal	361	11.4	16.6	42.4	1 piece · 100 g 361
Peking duck200 g = 308 kcal	154	5.3	11.8	6.2	200 g 308
Pepperoni pizza1 slice · 110 g = 310 kcal	282	11.7	11.9	29.7	1 slice · 110 g 310
Peri-peri chicken250 g = 618 kcal	247	21.1	17.3	0.7	250 g 618
Pho450 g = 347 kcal	77	5.8	3.3	5.2	450 g 347
Pierogi200 g = 296 kcal	148	4.4	2.8	25.1	200 g 296
Pigs in blankets1 piece · 25 g = 95 kcal	381	22.8	31.3	1.4	1 piece · 25 g 95
Pilaf300 g = 480 kcal	160	7	6	19.3	300 g 480
Pizza1 slice · 110 g = 275 kcal	250	11	9.5	28.7	1 slice · 110 g 275
Poha250 g = 421 kcal	168	3.4	7.2	21.3	250 g 421
Poke bowl350 g = 602 kcal	172	7.5	7.8	16.4	350 g 602
Pork pie1 piece · 140 g = 518 kcal	370	9.9	26	23.4	1 piece · 140 g 518
Pot roast150 g = 377 kcal	251	28.4	15.3	0	150 g 377
Potato pancakes1 piece · 60 g = 118 kcal	196	4.5	10.8	18.4	1 piece · 60 g 118
Potato salad150 g = 252 kcal	168	1.5	11.1	14.3	150 g 252
Potato soup350 g = 315 kcal	90	1.5	4.7	9.3	350 g 315
Poutine350 g = 745 kcal	213	7.7	12	18.1	350 g 745
Pozole350 g = 151 kcal	43	3.4	1.2	3.7	350 g 151
Protein pancakes1 piece · 45 g = 106 kcal	237	14.5	7.5	24.6	1 piece · 45 g 106
Pulled pork sandwich1 piece · 220 g = 535 kcal	243	15	8.8	24.1	1 piece · 220 g 535
Pumpkin soup300 g = 216 kcal	72	1.1	4.7	5.4	300 g 216
Quesadilla200 g = 574 kcal	287	14.4	13	25.4	200 g 574
Quinoa salad250 g = 347 kcal	139	4	7.8	11.6	250 g 347
Rajma250 g = 265 kcal	106	4.7	5.6	9.3	250 g 265
Ramen450 g = 572 kcal	127	7.1	4.6	13.1	450 g 572
Ratatouille250 g = 133 kcal	53	1.2	3.1	5	250 g 133
Refried beans150 g = 135 kcal	90	5	2	9.8	150 g 135
Reuben sandwich1 piece · 250 g = 705 kcal	282	10	19.4	14.2	1 piece · 250 g 705
Ropa vieja250 g = 393 kcal	157	17.7	8.1	1.6	250 g 393
Rösti150 g = 273 kcal	182	2.4	8.3	22.5	150 g 273
Saag aloo200 g = 220 kcal	110	2.2	8.2	7	200 g 220
Salade niçoise300 g = 370 kcal	123	7.3	8.5	3.7	300 g 370
Samosas1 piece · 80 g = 248 kcal	310	5.1	17.5	31.4	1 piece · 80 g 248
Scalloped potatoes200 g = 218 kcal	109	3.4	4.2	14.5	200 g 218
Schnitzel1 piece · 150 g = 407 kcal	271	22.9	14.1	12.6	1 piece · 150 g 407
Scotch eggs1 piece · 110 g = 265 kcal	241	12	16	11.9	1 piece · 110 g 265
Sesame chicken250 g = 733 kcal	293	14.3	14.3	26.2	250 g 733
Sesame prawn toast1 piece · 20 g = 76 kcal	382	12.9	29.8	15.4	1 piece · 20 g 76
Shakshuka250 g = 291 kcal	117	5.5	9.5	1.6	250 g 291
Shawarma350 g = 753 kcal	215	10	11	18	350 g 753
Shepherd’s pie300 g = 369 kcal	123	7.6	6.3	7.2	300 g 369
Shish kebab200 g = 460 kcal	230	20	16	0.2	200 g 460
Shrimp scampi200 g = 384 kcal	192	15.4	13	2.1	200 g 384
Shrimp tempura1 piece · 30 g = 58 kcal	194	20	10.3	6.5	1 piece · 30 g 58
Shumai (steamed pork dumplings)1 piece · 20 g = 38 kcal	191	9.1	9.2	15.9	1 piece · 20 g 38
Sloppy joe1 piece · 200 g = 370 kcal	185	11.3	6.4	18.9	1 piece · 200 g 370
Souvlaki1 piece · 100 g = 124 kcal	124	13.9	5.2	4.3	1 piece · 100 g 124
Spaghetti bolognese300 g = 375 kcal	125	5.9	2.6	17.6	300 g 375
Spaghetti carbonara300 g = 492 kcal	164	6.1	7.9	15.8	300 g 492
Spanish tortilla1 slice · 120 g = 198 kcal	165	5.6	9.9	11.7	1 slice · 120 g 198
Spring rolls meat spring rolls (fried)1 piece · 50 g = 121 kcal	242	6.5	16.4	17	1 piece · 50 g 121
Steak and kidney pie250 g = 608 kcal	243	17	13.1	13.9	250 g 608
Stuffed mushrooms1 piece · 30 g = 86 kcal	288	10.7	15	24.7	1 piece · 30 g 86
Stuffed peppers1 piece · 200 g = 190 kcal	95	5.5	4.5	7.3	1 piece · 200 g 190
Stuffed shells300 g = 474 kcal	158	8.5	6.5	15.6	300 g 474
Sushi1 piece · 30 g = 45 kcal	150	6	3	24	1 piece · 30 g 45
Sweet and sour chicken250 g = 625 kcal	250	10.1	12.7	22.9	250 g 625
Sweet and sour pork250 g = 650 kcal	260	8.9	13.6	24.5	250 g 650
Sweet potato casserole150 g = 315 kcal	210	2.2	9.3	28.4	150 g 315
Sweet potato fries150 g = 288 kcal	192	2.3	9.4	31.4	150 g 288
Tabbouleh150 g = 191 kcal	127	1.6	9.7	7.8	150 g 191
Taco salad300 g = 537 kcal	179	7.5	9.3	13.6	300 g 537
Tacos1 piece · 100 g = 246 kcal	246	15.3	13.6	13.4	1 piece · 100 g 246
Takoyaki1 piece · 25 g = 39 kcal	157	7	7.1	15.6	1 piece · 25 g 39
Tamales1 piece · 130 g = 226 kcal	174	7.4	9	13.4	1 piece · 130 g 226
Tandoori chicken200 g = 428 kcal	214	27.4	10.8	1.9	200 g 428
Taquitos1 piece · 40 g = 108 kcal	269	12.5	10.4	28.3	1 piece · 40 g 108
Teriyaki chicken250 g = 408 kcal	163	25.7	6	1.6	250 g 408
Thai basil chicken170 g = 301 kcal	177	19.8	8.3	4.4	170 g 301
Thai curry300 g = 357 kcal	119	8.8	8.7	1.4	300 g 357
Toad in the hole250 g = 713 kcal	285	12	17.9	18.5	250 g 713
Tom kha gai350 g = 304 kcal	87	4.6	7	2.4	350 g 304
Tom yum soup350 g = 78 kcal	22	3.1	0.3	1.9	350 g 78
Tomato soup300 g = 210 kcal	70	1.2	4.7	5.4	300 g 210
Tostada1 piece · 120 g = 188 kcal	157	6.2	6.8	15.6	1 piece · 120 g 188
Tteokbokki250 g = 328 kcal	131	4.1	4	18.8	250 g 328
Tteokguk450 g = 446 kcal	99	4.3	1.2	16.1	450 g 446
Tuna melt1 piece · 180 g = 533 kcal	296	11.7	17	23.1	1 piece · 180 g 533
Tuna salad150 g = 291 kcal	194	10.1	15.8	2.5	150 g 291
Upma250 g = 218 kcal	87	2	2.6	12.5	250 g 218
Vegetable soup350 g = 95 kcal	27	0.8	0.5	4.1	350 g 95
Waffles100 g = 290 kcal	290	7.9	14	30.5	100 g 290
Wonton soup300 g = 99 kcal	33	2.4	1.3	2.6	300 g 99
Wrap sandwich1 piece · 250 g = 580 kcal	232	12.8	9.4	21.8	1 piece · 250 g 580
Yakisoba (Japanese fried noodles)300 g = 482 kcal	161	4.5	7.9	16.6	300 g 482
Yakitori1 piece · 30 g = 52 kcal	172	26	3.3	9.3	1 piece · 30 g 52

Snacks, spices and more

Food	kcal	P	F	C	Usual portion, kcal
Alfredo sauce1 tbsp · 16 g = 24 kcal	150	2.1	15	1.8	1 tbsp · 16 g 24
Black pepper1 tsp · 2 g = 5 kcal	251	10.4	3.3	38.6	1 tsp · 2 g 5
Cayenne pepper1 tsp · 2 g = 8 kcal	376	12	17.3	29.4	1 tsp · 2 g 8
Cinnamon1 tsp · 3 g = 7 kcal	247	4	1.2	27.5	1 tsp · 3 g 7
Coconut milk100 g = 197 kcal	197	2	21.3	2.8	100 g 197
Cranberry sauce1 tbsp · 20 g = 32 kcal	159	0.9	0.1	39.3	1 tbsp · 20 g 32
Cumin1 tsp · 2 g = 9 kcal	427	17.8	22.3	33.7	1 tsp · 2 g 9
Curry powder1 tsp · 2 g = 6 kcal	301	14.5	14	2.6	1 tsp · 2 g 6
Dried oregano1 tsp · 1 g = 3 kcal	265	9	4.3	26.4	1 tsp · 1 g 3
Fish sauce1 tbsp · 18 g = 6 kcal	35	5.1	0	3.6	1 tbsp · 18 g 6
Garam masala1 tsp · 2 g = 8 kcal	379	15.6	15.1	45.2	1 tsp · 2 g 8
Garlic powder1 tsp · 3 g = 10 kcal	344	16.7	0.8	62.8	1 tsp · 3 g 10
Granola bars1 piece · 25 g = 118 kcal	471	10.1	19.8	59.1	1 piece · 25 g 118
Ground ginger1 tsp · 2 g = 7 kcal	335	9	4.2	58.3	1 tsp · 2 g 7
Guacamole1 tbsp · 15 g = 23 kcal	155	1.9	14.2	1.9	1 tbsp · 15 g 23
Hoisin sauce1 tbsp · 16 g = 35 kcal	220	3.3	3.4	41.3	1 tbsp · 16 g 35
Lemon juice1 tbsp · 15 g = 3 kcal	22	0.3	0.2	6.6	1 tbsp · 15 g 3
Miso paste1 tbsp · 17 g = 34 kcal	198	12.8	6	20	1 tbsp · 17 g 34
Mycoprotein100 g = 92 kcal	92	13.4	2.3	1.6	100 g 92
Nutmeg1 tsp · 2 g = 10 kcal	507	5.3	36.3	28.5	1 tsp · 2 g 10
Nutritional yeast1 tbsp · 5 g = 17 kcal	334	40.4	4.5	21.8	1 tbsp · 5 g 17
Oyster sauce1 tbsp · 18 g = 9 kcal	51	1.4	0.3	10.6	1 tbsp · 18 g 9
Paprika1 tsp · 2 g = 6 kcal	282	14.1	12.9	19.1	1 tsp · 2 g 6
Pico de gallo1 tbsp · 15 g = 3 kcal	17	0.7	0.1	2.6	1 tbsp · 15 g 3
Plant-based mince100 g = 167 kcal	167	14.8	8.4	5	100 g 167
Popcorn30 g = 116 kcal	387	12.9	4.5	63.3	30 g 116
Potato chips (crisps)30 g = 160 kcal	532	6.4	34	50.7	30 g 160
Pretzels30 g = 115 kcal	384	10	2.9	77	30 g 115
Protein bars1 piece · 50 g = 206 kcal	412	30.3	15.2	31.1	1 piece · 50 g 206
Saffron1 g = 4 kcal	352	11.4	5.8	61.5	1 g 4
Salt1 tsp · 6 g = 0 kcal	0	0	0	0	1 tsp · 6 g 0
Seaweed snacks1 pack · 5 g = 15 kcal	301	40	3.5	13.5	1 pack · 5 g 15
Seitan100 g = 134 kcal	134	20.6	2.5	6.7	100 g 134
Spirulina dried spirulina1 tsp · 3 g = 9 kcal	290	57.5	7.7	20.3	1 tsp · 3 g 9
Sriracha1 tsp · 6 g = 6 kcal	93	1.9	0.9	17	1 tsp · 6 g 6
Tempeh100 g = 192 kcal	192	20.3	10.8	7.6	100 g 192
Teriyaki sauce1 tbsp · 18 g = 16 kcal	89	5.9	0	15.5	1 tbsp · 18 g 16
Tofu100 g = 144 kcal	144	17.3	8.7	0.5	100 g 144
Turmeric1 tsp · 3 g = 9 kcal	312	9.7	3.3	44.4	1 tsp · 3 g 9
TVP (textured vegetable protein)100 g = 150 kcal	150	18.6	2.9	7	100 g 150
Tzatziki1 tbsp · 15 g = 14 kcal	91	5.2	6	3.9	1 tbsp · 15 g 14
Vanilla extract1 tsp · 4 g = 10 kcal	240	0.1	0	2.4	1 tsp · 4 g 10
Vegan burger1 piece · 110 g = 217 kcal	197	18	11.1	4.1	1 piece · 110 g 217
Vegan sausages1 piece · 50 g = 115 kcal	229	13.4	16.3	5.7	1 piece · 50 g 115
Wasabi1 tsp · 5 g = 15 kcal	292	2.2	10.9	40	1 tsp · 5 g 15
Yeast extract1 tsp · 5 g = 9 kcal	180	40.7	0.4	3.3	1 tsp · 5 g 9

About this chart

Each row is the main food of its page on 17 Fit, raw or cooked as its name says. Carbohydrates don’t include fibre. Values are averages: a brand’s product can differ, so check its label.

Sources: USDA FoodData Central: SR Legacy 2018-04 + FNDDS 2024-10 (CC0); ANSES CIQUAL 2020 (Licence Ouverte / Etalab); Fineli Release 20, THL Finland (CC‑BY 4.0); McCance and Widdowson's CoFID 2021, Public Health England (Open Government Licence v3.0); Swiss Food Composition Database V 7.1, FSVO; Standard Tables of Food Composition in Japan 2020 (8th ed.), MEXT; Bundeslebensmittelschlüssel (BLS) 4.0, Max Rubner-Institut (CC BY 4.0); Livsmedelsdatabasen, Swedish Food Agency (CC BY 4.0); Danish Food Composition Database (Frida) 6.1, DTU Food (CC BY 4.0)

Online, with each food’s full page: https://17-fit.app/en/calories/calorie-chart-pdf