Calorie Calculator & Food Nutrition Facts

Understanding the fundamentals of food nutrition is essential for making the right dietary choices. Good nutrition plays a critical role in preventing chronic diseases such as high blood pressure, heart disease, and diabetes. A study from Luxembourg (Alkerwi et al., 2015) highlighted that higher nutritional awareness is directly associated with better diet quality. This awareness is key to understanding nutrition labels including the amount of calories and nutrients each food provides.

The six essential nutrients required for proper bodily function are carbohydrates, proteins, fats, vitamins, minerals, and water. Each nutrient serves specific purposes, such as giving energy, supporting immune function and promoting bone strength.

An important skill for maintaining a healthy diet is the ability to read and interpret the nutritional information on food labels. The nutrition label provides a wealth of data to help consumers make educated decisions about the foods they purchase and consume. Important sections to examine include the serving size, calorie count, and the Percent Daily Value (%DV).

The serving size indicates the amount for which all nutrition information is listed, while the calorie count measures the energy provided by that serving. The %DV shows how much a nutrient in a single serving contributes to a daily diet, helping to identify foods that are high or low in specific nutrients.

Food labels also detail macronutrients like fats, carbohydrates, and proteins, and micronutrients such as vitamins and minerals. It is advisable to limit the intake of saturated fat, sodium, and added sugars, as high consumption can lead to health problems. Conversely, choosing foods rich in dietary fiber, vitamin D, calcium, and iron is beneficial for overall health. The ingredients list, ordered by weight from highest to lowest, offers further insight into a product's composition.

The nutritional information presented on food labels is derived from established scientific methods. The calories in food, a measure of food energy, are calculated using the Atwater system. This system assigns calorie values based on the amount of protein, carbohydrates, and fat a food contains. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. This standardized method ensures consistency across different food products, allowing for accurate comparisons and informed dietary planning.

A variety of foods offer significant nutritional value. Nutrient-dense options include fruits, vegetables, lean meats, fish, whole grains, and legumes. Leafy greens like spinach and kale are rich in vitamins and minerals, while fatty fish such as salmon are excellent sources of omega-3 fatty acids. Nuts and seeds provide healthy fats and protein. Incorporating a range of these foods into a daily diet helps ensure the body receives the wide array of nutrients it needs to function optimally.

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Daily Calorie Calculator

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Your daily calories show here as soon as your age, height and weight are filled in.

Estimates from the Mifflin-St Jeor equation and your activity level. Everyone is different: talk to a doctor or dietitian before starting a diet, especially below 1,200 calories a day (1,500 for men).

Popular foods

Apple calories Apple calories 56 kcal per 100g
Carrot calories Carrot calories 145 kcal per 100g
Banana calories Banana calories 97 kcal per 100g
Mango calories Mango calories 62 kcal per 100g
Raspberry calories Raspberry calories 57 kcal per 100g
Tomato calories Tomato calories 19 kcal per 100g

Lowest-Calorie Foods

Calories per 100g

  1. 1 Radish 1 kcal
  2. 2 Baking Powder 2 kcal
  3. 3 Coffee 2 kcal
  4. 4 Coriander 2 kcal
  5. 5 Iced Tea 2 kcal
  6. 6 Rooibos Tea 2 kcal
  7. 7 Tea 2 kcal
  8. 8 Sea Grape 2.5 kcal

Highest-Protein Foods

Protein per 100g

  1. 1 Cornish Hen 111g
  2. 2 T-bone steak 60g
  3. 3 Lobster 59g
  4. 4 Protein Shake 48g
  5. 5 Pork Rib 45g
  6. 6 Teriyaki Chicken 45g
  7. 7 Veal 45g
  8. 8 Sweet Potato Pie 40g

Fruits Calories and Nutrition Facts

Find nutritional information for a wide range of fruits, from apples, oranges, and bananas to exotic ones like dragon fruit. Examine, compare, and analyze complete nutritional data including the fruit’s calorie content in our database.

Apple calories Apple calories 56 kcal per 100g
Pineapple calories Pineapple calories 60 kcal per 100g
Banana calories Banana calories 97 kcal per 100g
Mango calories Mango calories 62 kcal per 100g
Strawberry calories Strawberry calories 36 kcal per 100g
Orange calories Orange calories 196 kcal per 100g
Raspberry calories Raspberry calories 57 kcal per 100g
Blueberry calories Blueberry calories 64 kcal per 100g
Peach calories Peach calories 174 kcal per 100g
Tomato calories Tomato calories 19 kcal per 100g
Watermelon calories Watermelon calories 30 kcal per 100g
Kiwi calories Kiwi calories 59 kcal per 100g
Grapes calories Grapes calories 72 kcal per 100g
Coconut calories Coconut calories 424 kcal per 100g
Fig calories Fig calories 249 kcal per 100g
Lychee calories Lychee calories 8 kcal per 100g
Papaya calories Papaya calories 215 kcal per 100g
Plum calories Plum calories 59 kcal per 100g
Pomegranate calories Pomegranate calories 130 kcal per 100g
Dragon Fruit calories Dragon Fruit calories 125 kcal per 100g
Cranberry calories Cranberry calories 46 kcal per 100g
Lemon calories Lemon calories 17 kcal per 100g
Avocado calories Avocado calories 206 kcal per 100g
Persimmon calories Persimmon calories 118 kcal per 100g
Guava calories Guava calories 37 kcal per 100g
Tangerine calories Tangerine calories 47 kcal per 100g
Apricot calories Apricot calories 44 kcal per 100g
Cantaloupe calories Cantaloupe calories 141 kcal per 100g
Mulberry calories Mulberry calories 60 kcal per 100g
Starfruit calories Starfruit calories 28 kcal per 100g
Jackfruit calories Jackfruit calories 155 kcal per 100g
Fruit Salad calories Fruit Salad calories 348 kcal per 100g
Rambutan calories Rambutan calories 82 kcal per 100g
Longan calories Longan calories 60 kcal per 100g
Sapodilla calories Sapodilla calories 200 kcal per 100g
Breadfruit calories Breadfruit calories 103 kcal per 100g
Currants calories Currants calories 145 kcal per 100g
Honeydew Melon calories Honeydew Melon calories 33 kcal per 100g
Soursop calories Soursop calories 264 kcal per 100g
Blackcurrant calories Blackcurrant calories 35 kcal per 100g
Feijoa calories Feijoa calories 35 kcal per 100g
Elderberry calories Elderberry calories 53 kcal per 100g
Durian calories Durian calories 179 kcal per 100g
Chayote calories Chayote calories 39 kcal per 100g
Bael Fruit calories Bael Fruit calories 197 kcal per 100g
Java Plum calories Java Plum calories 20 kcal per 100g
Galia Melon calories Galia Melon calories 53 kcal per 100g
Gooseberry calories Gooseberry calories 44 kcal per 100g
Huckleberry calories Huckleberry calories 37 kcal per 100g
Jujube calories Jujube calories 79 kcal per 100g
Granadilla calories Granadilla calories 114 kcal per 100g
Carambola calories Carambola calories 28 kcal per 100g
Acerola calories Acerola calories 3 kcal per 100g
Horned Cucumber calories Horned Cucumber calories 44 kcal per 100g
Ambarella calories Ambarella calories 40 kcal per 100g
Acai calories Acai calories 20 kcal per 100g
Passion Fruit calories Passion Fruit calories 115 kcal per 100g
Calamansi calories Calamansi calories 37 kcal per 100g
Mandarin Orange calories Mandarin Orange calories 47 kcal per 100g
Date calories Date calories 282 kcal per 100g
Honeyberry calories Honeyberry calories 53 kcal per 100g
Mangosteen calories Mangosteen calories 58 kcal per 100g
Mamey calories Mamey calories 496 kcal per 100g
Lucuma calories Lucuma calories 114 kcal per 100g
Loquat calories Loquat calories 14 kcal per 100g
Amla calories Amla calories 12 kcal per 100g
Horned Melon (Kiwano) calories Horned Melon (Kiwano) calories 92 kcal per 100g
Noni calories Noni calories 94 kcal per 100g
Surinam Cherry calories Surinam Cherry calories 33 kcal per 100g
Pineberry calories Pineberry calories 35 kcal per 100g
Pequi calories Pequi calories 94 kcal per 100g
Pawpaw calories Pawpaw calories
Olallieberry calories Olallieberry calories 40 kcal per 100g
Nance calories Nance calories 73 kcal per 100g
Salak (Snake Fruit) calories Salak (Snake Fruit) calories 61 kcal per 100g
Rose Apple calories Rose Apple calories 25 kcal per 100g
Red Kiwi calories Red Kiwi calories 46 kcal per 100g
Black Grapes calories Black Grapes calories 69 kcal per 100g
Green Grapes calories Green Grapes calories 69 kcal per 100g
Red Banana calories Red Banana calories 105 kcal per 100g
Red Grapes calories Red Grapes calories 77 kcal per 100g
Prickly Pear calories Prickly Pear calories 41 kcal per 100g
Pomelo calories Pomelo calories 228 kcal per 100g
Plumcot calories Plumcot calories 66 kcal per 100g
Silverberry calories Silverberry calories 72 kcal per 100g
Sharon Fruit calories Sharon Fruit calories 87 kcal per 100g
Satsuma calories Satsuma calories 29 kcal per 100g
Sapote calories Sapote calories 124 kcal per 100g
Medlar calories Medlar calories 7 kcal per 100g
Kaffir Lime calories Kaffir Lime calories 43 kcal per 100g
Limequat calories Limequat calories 20 kcal per 100g
Jatropha Fruit calories Jatropha Fruit calories 200 kcal per 100g
Jabuticaba calories Jabuticaba calories 50 kcal per 100g
Sugar Apple calories Sugar Apple calories 146 kcal per 100g
Sweet Orange calories Sweet Orange calories 62 kcal per 100g
Sweet Lemon calories Sweet Lemon calories 46 kcal per 100g
Thai Mango calories Thai Mango calories 119 kcal per 100g
Strawberry Tree calories Strawberry Tree calories 148 kcal per 100g
Star Apple calories Star Apple calories 111 kcal per 100g
Soft Fruit calories Soft Fruit calories 33 kcal per 100g
Sour Cherry calories Sour Cherry calories 50 kcal per 100g
White Currant calories White Currant calories 56 kcal per 100g
Water Apple calories Water Apple calories 25 kcal per 100g
Wax Apple calories Wax Apple calories 25 kcal per 100g
Ugli Fruit calories Ugli Fruit calories 47 kcal per 100g
Babaco calories Babaco calories 310 kcal per 100g
Uva calories Uva calories 104 kcal per 100g
Tejocote calories Tejocote calories 53 kcal per 100g
Surinam Grape calories Surinam Grape calories 29 kcal per 100g
White Sapote calories White Sapote calories 135 kcal per 100g
Tangelos calories Tangelos calories 45 kcal per 100g
Tamarillo calories Tamarillo calories 21 kcal per 100g
Tangor calories Tangor calories 60 kcal per 100g
Sweet Lime calories Sweet Lime calories 32 kcal per 100g
Grapple calories Grapple calories 95 kcal per 100g
Yunnan Hackberry calories Yunnan Hackberry calories 72 kcal per 100g
Wineberry calories Wineberry calories 52 kcal per 100g
Wild Strawberry calories Wild Strawberry calories 33 kcal per 100g
Wild Cherry calories Wild Cherry calories 50 kcal per 100g
Zinfandel Grapes calories Zinfandel Grapes calories 60 kcal per 100g
Plum Pineapple calories Plum Pineapple calories 46 kcal per 100g
Pitaya calories Pitaya calories 13 kcal per 100g
Papaw calories Papaw calories 43 kcal per 100g
Mayhaw calories Mayhaw calories 100 kcal per 100g
Melon Pear calories Melon Pear calories 80 kcal per 100g
Marula calories Marula calories 105 kcal per 100g
Mangaba calories Mangaba calories 44 kcal per 100g
Lychee Tomato calories Lychee Tomato calories 38 kcal per 100g
Langsat calories Langsat calories 57 kcal per 100g
Kaki calories Kaki calories 70 kcal per 100g
Hardy Kiwi calories Hardy Kiwi calories 77 kcal per 100g
Indian Fig calories Indian Fig calories 61 kcal per 100g
Finger Lime calories Finger Lime calories 30 kcal per 100g
Fuyu Persimmon calories Fuyu Persimmon calories 118 kcal per 100g
Zapote calories Zapote calories 186 kcal per 100g
Yellow Passionfruit calories Yellow Passionfruit calories 58 kcal per 100g
Ziziphus calories Ziziphus calories 79 kcal per 100g
Yellow Watermelon calories Yellow Watermelon calories 46 kcal per 100g
Yunnan Blackberry calories Yunnan Blackberry calories 62 kcal per 100g
Zebra Melon calories Zebra Melon calories 51 kcal per 100g
Zambezi Apple calories Zambezi Apple calories 98 kcal per 100g
Zombie Fruit calories Zombie Fruit calories 47 kcal per 100g
Zuluberry calories Zuluberry calories 68 kcal per 100g

Vegetables Calories and Nutrition Facts

Discover a comprehensive list of vegetables, detailing their unique health benefits and culinary uses. Examine, compare, and analyze complete nutrition and calories information to understand the intended benefits and use of these veggies.

Carrot calories Carrot calories 145 kcal per 100g
Broccoli calories Broccoli calories 39 kcal per 100g
Spinach calories Spinach calories 22 kcal per 100g
Potato calories Potato calories 72 kcal per 100g
Onion calories Onion calories 186 kcal per 100g
Garlic calories Garlic calories 143 kcal per 100g
Bell Pepper calories Bell Pepper calories 20 kcal per 100g
Peas calories Peas calories 78 kcal per 100g
Eggplant calories Eggplant calories 25 kcal per 100g
Cucumber calories Cucumber calories 65 kcal per 100g
Chickpeas calories Chickpeas calories 372 kcal per 100g
Lettuce calories Lettuce calories 19 kcal per 100g
Zucchini calories Zucchini calories 16 kcal per 100g
Asparagus calories Asparagus calories 24 kcal per 100g
Cauliflower calories Cauliflower calories 23 kcal per 100g
Brussels Sprouts calories Brussels Sprouts calories 43 kcal per 100g
Radish calories Radish calories 1 kcal per 100g
Kale calories Kale calories 35 kcal per 100g
Beetroot calories Beetroot calories 43 kcal per 100g
Okra calories Okra calories 33 kcal per 100g
Artichoke calories Artichoke calories 60 kcal per 100g
Celery calories Celery calories 17 kcal per 100g
Sweet Corn calories Sweet Corn calories 73 kcal per 100g
Chili Peppers calories Chili Peppers calories 18 kcal per 100g
Cabbage calories Cabbage calories 31 kcal per 100g
Coriander calories Coriander calories 2 kcal per 100g
Parsley calories Parsley calories 11 kcal per 100g
Coleslaw calories Coleslaw calories 170 kcal per 100g
Arugula calories Arugula calories 26 kcal per 100g
Leek calories Leek calories
Endive calories Endive calories 14 kcal per 100g
Fennel calories Fennel calories 73 kcal per 100g
Jicama calories Jicama calories 135 kcal per 100g
Daikon calories Daikon calories 61 kcal per 100g
Chard calories Chard calories 35 kcal per 100g
Kohlrabi calories Kohlrabi calories 36 kcal per 100g
Mustard Greens calories Mustard Greens calories 36 kcal per 100g
Lotus Root calories Lotus Root calories 141 kcal per 100g
Romanesco calories Romanesco calories 155 kcal per 100g
Turnip Greens calories Turnip Greens calories 18 kcal per 100g
Purslane calories Purslane calories 7 kcal per 100g
Taro Root calories Taro Root calories 279 kcal per 100g
Yardlong Beans calories Yardlong Beans calories 47 kcal per 100g
Malabar Spinach calories Malabar Spinach calories 8 kcal per 100g
Cassava Root calories Cassava Root calories 480 kcal per 100g
Watercress calories Watercress calories 4 kcal per 100g
Nopal calories Nopal calories 16 kcal per 100g
Purple Yam calories Purple Yam calories 280 kcal per 100g
Caesar Salad calories Caesar Salad calories 493 kcal per 100g
Sea Grape calories Sea Grape calories 2.5 kcal per 100g
Sweet Pepper calories Sweet Pepper calories 30 kcal per 100g
Oca calories Oca calories 61 kcal per 100g
Zebra Tomato calories Zebra Tomato calories 18 kcal per 100g

Meat Calories and Nutrition Facts

Understand the nutritional profiles for a wide range of meat, including poultry, beef, and pork. Examine, compare, and analyze complete nutritional information, including calorie data, for each cut and preparation method.

Chicken calories Chicken calories 112 kcal per 100g
Pork calories Pork calories 233 kcal per 100g
Beef calories Beef calories 260 kcal per 100g
Turkey calories Turkey calories 890 kcal per 100g
Beef Jerky calories Beef Jerky calories 170 kcal per 100g
Lamb calories Lamb calories 1180 kcal per 100g
Sausage calories Sausage calories 174 kcal per 100g
Bacon calories Bacon calories 45 kcal per 100g
Duck calories Duck calories 140 kcal per 100g
Filet Mignon calories Filet Mignon calories 180 kcal per 100g
Ribeye Steak calories Ribeye Steak calories 260 kcal per 100g
Meat calories Meat calories 210 kcal per 100g
Goat Meat calories Goat Meat calories 122 kcal per 100g
Picanha calories Picanha calories 290 kcal per 100g
Venison calories Venison calories 150 kcal per 100g
Steak calories Steak calories 149 kcal per 100g
Venison Sausage calories Venison Sausage calories 400 kcal per 100g
Veal calories Veal calories 330 kcal per 100g
Rabbit calories Rabbit calories 300 kcal per 100g
Bison calories Bison calories 164 kcal per 100g
Quail calories Quail calories 360 kcal per 100g
Goose calories Goose calories 550 kcal per 100g
Wild Boar calories Wild Boar calories 360 kcal per 100g
Teriyaki Chicken calories Teriyaki Chicken calories 405 kcal per 100g
Buffalo Meat calories Buffalo Meat calories 124 kcal per 100g
Steak Tips calories Steak Tips calories 252 kcal per 100g
Skirt Steak calories Skirt Steak calories 200 kcal per 100g
Sirloin Steak calories Sirloin Steak calories 170 kcal per 100g
Flank Steak calories Flank Steak calories 170 kcal per 100g
Kangaroo calories Kangaroo calories 130 kcal per 100g
Lamb Shank calories Lamb Shank calories 1180 kcal per 100g
Pork Belly calories Pork Belly calories 385 kcal per 100g
Beef Brisket calories Beef Brisket calories 250 kcal per 100g
Tri Tip calories Tri Tip calories 210 kcal per 100g
Veal Cutlets calories Veal Cutlets calories 230 kcal per 100g
Chicken Drumstick calories Chicken Drumstick calories 130 kcal per 100g
Duck Leg calories Duck Leg calories 327 kcal per 100g
Cornish Hen calories Cornish Hen calories 1320 kcal per 100g
Lamb Chops calories Lamb Chops calories 282 kcal per 100g
Duck Breast calories Duck Breast calories 220 kcal per 100g
Chicken Breast calories Chicken Breast calories 112 kcal per 100g
Chicken Thigh calories Chicken Thigh calories 193 kcal per 100g
Chicken Wing calories Chicken Wing calories 173 kcal per 100g
Ground Lamb calories Ground Lamb calories 1180 kcal per 100g
Beef Chuck calories Beef Chuck calories 237 kcal per 100g
Beef Tenderloin calories Beef Tenderloin calories 149 kcal per 100g
Beef Short Ribs calories Beef Short Ribs calories 349 kcal per 100g
Porterhouse Steak calories Porterhouse Steak calories 276 kcal per 100g
Ground Beef calories Ground Beef calories 254 kcal per 100g
T-bone steak calories T-bone steak calories 600 kcal per 100g
Pork Tenderloin calories Pork Tenderloin calories 125 kcal per 100g
Pork Rib calories Pork Rib calories 700 kcal per 100g
Pork Loin calories Pork Loin calories 174 kcal per 100g
Pork Shoulder calories Pork Shoulder calories 360 kcal per 100g
Ground Pork calories Ground Pork calories 233 kcal per 100g
Hot Dogs calories Hot Dogs calories 225 kcal per 100g
Ostrich calories Ostrich calories 139 kcal per 100g
Foie gras calories Foie gras calories 138 kcal per 100g
Beef Tongue calories Beef Tongue calories 240 kcal per 100g
Duck Liver calories Duck Liver calories 149 kcal per 100g
Beef Liver calories Beef Liver calories 219 kcal per 100g
Pork Jowl calories Pork Jowl calories 373 kcal per 100g
Oxtail calories Oxtail calories 400 kcal per 100g
Tripe calories Tripe calories 96 kcal per 100g

Seafood Calories and Nutrition Facts

Find detailed nutritional guides for a variety of popular fish and shellfish in our database. Examine, compare, and analyze complete nutritional information, including calorie data, to make healthy seafood choices.

Salmon calories Salmon calories 203 kcal per 100g
Tuna calories Tuna calories 376 kcal per 100g
Lobster calories Lobster calories 295 kcal per 100g
Shrimp calories Shrimp calories 76 kcal per 100g
Crab calories Crab calories 86 kcal per 100g
Prawns calories Prawns calories 99 kcal per 100g
Scallops calories Scallops calories 94 kcal per 100g
Mussels calories Mussels calories 172 kcal per 100g
Clams calories Clams calories 148 kcal per 100g
Halibut calories Halibut calories 140 kcal per 100g
Red Snapper calories Red Snapper calories 128 kcal per 100g
Calamari calories Calamari calories 140 kcal per 100g
Fish calories Fish calories 308 kcal per 100g
Flounder calories Flounder calories 90 kcal per 100g
Eel calories Eel calories 230 kcal per 100g
Swordfish calories Swordfish calories 146 kcal per 100g
Cod calories Cod calories 71 kcal per 100g
Mahi Mahi calories Mahi Mahi calories 140 kcal per 100g
White Fish calories White Fish calories 130 kcal per 100g
Grouper calories Grouper calories 92 kcal per 100g
Squid calories Squid calories 78 kcal per 100g
Oyster calories Oyster calories 41 kcal per 100g
Mackerel calories Mackerel calories 205 kcal per 100g
Anchovies calories Anchovies calories 210 kcal per 100g
Sea Bass calories Sea Bass calories 125 kcal per 100g
Sardines calories Sardines calories 191 kcal per 100g
Yellowtail calories Yellowtail calories 146 kcal per 100g
Haddock calories Haddock calories 308 kcal per 100g
Tilapia calories Tilapia calories 100 kcal per 100g
Catfish calories Catfish calories 134 kcal per 100g
Conch calories Conch calories 147 kcal per 100g
Orange Roughy calories Orange Roughy calories 140 kcal per 100g
Wahoo calories Wahoo calories 182 kcal per 100g
Sprats calories Sprats calories 212 kcal per 100g
Razor Clam calories Razor Clam calories 126 kcal per 100g
Bluefin Tuna calories Bluefin Tuna calories 156 kcal per 100g
Pomfret calories Pomfret calories 110 kcal per 100g
Milkfish calories Milkfish calories 215 kcal per 100g
Rockfish calories Rockfish calories 100 kcal per 100g
Bluefish calories Bluefish calories 180 kcal per 100g
Snapper calories Snapper calories 90 kcal per 100g
Barramundi calories Barramundi calories 156 kcal per 100g
Octopus calories Octopus calories 185 kcal per 100g
Herring calories Herring calories 229 kcal per 100g
Monkfish calories Monkfish calories 110 kcal per 100g

Nuts Calories and Nutrition Facts

Explore the dense nutritional value of various nuts, from almonds to walnuts, featured in our collection. Examine, compare, and analyze complete nutritional information and calories by browsing the full list.

Nuts calories Nuts calories 718 kcal per 100g
Peanuts calories Peanuts calories 551 kcal per 100g
Almonds calories Almonds calories 584 kcal per 100g
Almond Flour calories Almond Flour calories 578 kcal per 100g
Pistachio calories Pistachio calories 170 kcal per 100g
Cashew calories Cashew calories 533 kcal per 100g
Macadamia Nuts calories Macadamia Nuts calories 718 kcal per 100g
Walnut calories Walnut calories 679 kcal per 100g
Brazil Nut calories Brazil Nut calories 621 kcal per 100g
Pecans calories Pecans calories 700 kcal per 100g
Pine Nut calories Pine Nut calories 643 kcal per 100g
Hazelnut calories Hazelnut calories 602 kcal per 100g
Macadamia Milk calories Macadamia Milk calories 74 kcal per 100g

Seeds Calories and Nutrition Facts

Uncover the nutritional benefits of various edible seeds like chia and flax in this category. Examine, compare, and analyze complete nutritional information, including calorie data, for each seed type.

Quinoa calories Quinoa calories 378 kcal per 100g
Kidney Beans calories Kidney Beans calories
Seeds calories Seeds calories 515 kcal per 100g
Sesame Seeds calories Sesame Seeds calories 52 kcal per 100g
Sunflower Seeds calories Sunflower Seeds calories 571 kcal per 100g
Poppy Seed calories Poppy Seed calories 149 kcal per 100g
Sunflower Seed Flour calories Sunflower Seed Flour calories 150 kcal per 100g
Lotus Seed calories Lotus Seed calories 67 kcal per 100g
Pumpkin Seed calories Pumpkin Seed calories 393 kcal per 100g

Dairy Calories and Nutrition Facts

Discover the nutritional landscape of dairy products, including different types of milk, cheese, and yogurt. Examine, compare, and analyze complete nutritional information across our full dairy list.

Yogurt calories Yogurt calories 77 kcal per 100g
Butter calories Butter calories
Cheese calories Cheese calories 1570 kcal per 100g
Cottage Cheese calories Cottage Cheese calories 105 kcal per 100g
Cream calories Cream calories 343 kcal per 100g
Ghee calories Ghee calories 135 kcal per 100g
Sour Cream calories Sour Cream calories 193 kcal per 100g
Ricotta Cheese calories Ricotta Cheese calories 157 kcal per 100g
Gouda Cheese calories Gouda Cheese calories 110 kcal per 100g
Mozzarella Cheese calories Mozzarella Cheese calories 298 kcal per 100g
Provolone Cheese calories Provolone Cheese calories 357 kcal per 100g
Goat Cheese calories Goat Cheese calories 100 kcal per 100g
Parmesan Cheese calories Parmesan Cheese calories 1760 kcal per 100g
Brie Cheese calories Brie Cheese calories 100 kcal per 100g
Buttermilk calories Buttermilk calories 43 kcal per 100g
Feta Cheese calories Feta Cheese calories 273 kcal per 100g
Kefir calories Kefir calories 104 kcal per 100g
Clotted Cream calories Clotted Cream calories 140 kcal per 100g
Crème Fraîche calories Crème Fraîche calories 100 kcal per 100g
Gruyere Cheese calories Gruyere Cheese calories 232 kcal per 100g
Camembert calories Camembert calories 179 kcal per 100g
Havarti Cheese calories Havarti Cheese calories 200 kcal per 100g
Cotija Cheese calories Cotija Cheese calories 352 kcal per 100g
Halloumi Cheese calories Halloumi Cheese calories 166 kcal per 100g
Mascarpone calories Mascarpone calories 240 kcal per 100g
Double Cream calories Double Cream calories 243 kcal per 100g
Cheddar calories Cheddar calories 409 kcal per 100g
Frozen Yogurt calories Frozen Yogurt calories 318 kcal per 100g
Powdered Milk calories Powdered Milk calories 149 kcal per 100g
Evaporated Milk calories Evaporated Milk calories 169 kcal per 100g
Condensed Milk calories Condensed Milk calories 491 kcal per 100g
Quark calories Quark calories 135 kcal per 100g
Blue Cheese calories Blue Cheese calories 238 kcal per 100g
Manchego Cheese calories Manchego Cheese calories 128 kcal per 100g
Pecorino Romano calories Pecorino Romano calories 110 kcal per 100g
Swiss Cheese calories Swiss Cheese calories 1640 kcal per 100g
Grana Padano calories Grana Padano calories 113 kcal per 100g
Gorgonzola Cheese calories Gorgonzola Cheese calories 101 kcal per 100g
Asiago Cheese calories Asiago Cheese calories 113 kcal per 100g
Neufchatel Cheese calories Neufchatel Cheese calories 72 kcal per 100g
Paneer calories Paneer calories 207 kcal per 100g
Skyr calories Skyr calories 102 kcal per 100g
Unsalted Butter calories Unsalted Butter calories
Clarified Butter calories Clarified Butter calories 898 kcal per 100g
Whole Milk calories Whole Milk calories 220 kcal per 100g
Skim Milk calories Skim Milk calories 125 kcal per 100g
Chocolate Milk calories Chocolate Milk calories 225 kcal per 100g

Eggs Calories and Nutrition Facts

Investigate the nutritional facts for different types of eggs and their various preparation styles. Examine, compare, and analyze complete nutritional information to see how they fit into your diet.

Egg calories Egg calories 55 kcal per 100g
Emu egg calories Emu egg calories 136 kcal per 100g

Legumes Calories and Nutrition Facts

Delve into our growing library of legumes, which includes detailed articles on beans, lentils, and peas. Examine, compare, and analyze complete nutritional information, including calorie data, for these plant-based powerhouses.

Hummus calories Hummus calories 237 kcal per 100g
Lentils calories Lentils calories 351 kcal per 100g
Black beans calories Black beans calories
Cannellini Beans calories Cannellini Beans calories 337 kcal per 100g
Snap Peas calories Snap Peas calories 35 kcal per 100g
Snow Peas calories Snow Peas calories 42 kcal per 100g
Sugar Peas calories Sugar Peas calories 42 kcal per 100g
Chickpea Flour calories Chickpea Flour calories 110 kcal per 100g
Mung Beans calories Mung Beans calories 105 kcal per 100g
Tofu calories Tofu calories 76 kcal per 100g
Tempeh calories Tempeh calories 315 kcal per 100g
Fava Beans calories Fava Beans calories 110 kcal per 100g
Black-Eyed Peas calories Black-Eyed Peas calories 346 kcal per 100g
Edamame calories Edamame calories 97 kcal per 100g
Lupini Beans calories Lupini Beans calories 116 kcal per 100g
Pigeon Peas calories Pigeon Peas calories 121 kcal per 100g
Arhar Dal calories Arhar Dal calories 206 kcal per 100g
Roasted Chickpeas calories Roasted Chickpeas calories 302 kcal per 100g
Cream Bean calories Cream Bean calories 120 kcal per 100g

Grains Calories and Nutrition Facts

Find the nutritional breakdown for a wide selection of essential grains, from quinoa to classic oats. Examine, compare, and analyze complete nutritional information, including calorie content, for each item.

Rice calories Rice calories 370 kcal per 100g
Oats calories Oats calories 379 kcal per 100g
Barley calories Barley calories 357 kcal per 100g
Wheat calories Wheat calories 1550 kcal per 100g
Rye calories Rye calories 351 kcal per 100g
Sorghum calories Sorghum calories 341 kcal per 100g
Farro calories Farro calories 344 kcal per 100g
Bulgur Wheat calories Bulgur Wheat calories 349 kcal per 100g
Buckwheat calories Buckwheat calories 332 kcal per 100g
Wheat Noodles calories Wheat Noodles calories 220 kcal per 100g
Pasta calories Pasta calories 220 kcal per 100g
Flour calories Flour calories 366 kcal per 100g
Spaghetti calories Spaghetti calories 220 kcal per 100g
Gnocchi calories Gnocchi calories 130 kcal per 100g
Noodles calories Noodles calories 250 kcal per 100g
Teff calories Teff calories 250 kcal per 100g
Freekeh calories Freekeh calories 215 kcal per 100g
Amaranth calories Amaranth calories 250 kcal per 100g
Spelt calories Spelt calories 250 kcal per 100g
Millet calories Millet calories 381 kcal per 100g
Polenta calories Polenta calories 156 kcal per 100g
Kamut calories Kamut calories 251 kcal per 100g
Black Rice calories Black Rice calories 361 kcal per 100g
Couscous calories Couscous calories 176 kcal per 100g
Coconut Flour calories Coconut Flour calories 424 kcal per 100g
Tapioca Starch calories Tapioca Starch calories 26 kcal per 100g
Rice Flour calories Rice Flour calories 359 kcal per 100g
Arrowroot Powder calories Arrowroot Powder calories 107 kcal per 100g
Oat Flour calories Oat Flour calories 386 kcal per 100g
Cornstarch calories Cornstarch calories 116 kcal per 100g
Brown Rice calories Brown Rice calories 368 kcal per 100g
White Rice calories White Rice calories 359 kcal per 100g
Basmati Rice calories Basmati Rice calories 180 kcal per 100g
Arborio Rice calories Arborio Rice calories 195 kcal per 100g
Jasmine Rice calories Jasmine Rice calories 370 kcal per 100g
Wild Rice calories Wild Rice calories 359 kcal per 100g
Wheat Berries calories Wheat Berries calories 120 kcal per 100g
Quinoa Flakes calories Quinoa Flakes calories 368 kcal per 100g
Cornmeal calories Cornmeal calories 370 kcal per 100g
Triticale calories Triticale calories 335 kcal per 100g
Durum Wheat calories Durum Wheat calories 339 kcal per 100g
Potato Flour calories Potato Flour calories 353 kcal per 100g
Sweet Potato Flour calories Sweet Potato Flour calories 70 kcal per 100g
Spelt Flour calories Spelt Flour calories 341 kcal per 100g
Teff Flour calories Teff Flour calories 70 kcal per 100g
Fonio calories Fonio calories 377 kcal per 100g
Einkorn wheat calories Einkorn wheat calories 346 kcal per 100g
Semolina calories Semolina calories 366 kcal per 100g
Glass Noodles calories Glass Noodles calories 162 kcal per 100g
Rice Paper calories Rice Paper calories 49 kcal per 100g
Potato Starch calories Potato Starch calories 286 kcal per 100g

Herbs & Spices Calories and Nutrition Facts

Explore articles on numerous herbs and spices to learn about their flavor profiles and nutritional contributions. Examine, compare, and analyze complete nutritional information, including calorie data, to enhance your meals.

Black Pepper calories Black Pepper calories 15 kcal per 100g
Ginger calories Ginger calories 12 kcal per 100g
Paprika calories Paprika calories 19 kcal per 100g
Turmeric calories Turmeric calories 24 kcal per 100g
Garlic Powder calories Garlic Powder calories 30 kcal per 100g
Onion Powder calories Onion Powder calories 24 kcal per 100g
Cayenne Pepper calories Cayenne Pepper calories 17 kcal per 100g
Spices calories Spices calories 25 kcal per 100g
Old Bay Seasoning calories Old Bay Seasoning calories 5 kcal per 100g
Rosemary calories Rosemary calories 6 kcal per 100g
Horseradish calories Horseradish calories 13 kcal per 100g
Guarana calories Guarana calories 175 kcal per 100g
Oregano calories Oregano calories 16 kcal per 100g
Za’atar calories Za’atar calories 34 kcal per 100g

Fungi Calories and Nutrition Facts

Browse the nutritional content of various edible fungi, focusing on popular mushroom varieties. Examine, compare, and analyze complete nutrition and calories information by browsing our collection.

Mushrooms calories Mushrooms calories 25 kcal per 100g

Fermented Foods Calories and Nutrition Facts

Browse our list of fermented foods to uncover their unique probiotic and nutritional benefits. Examine, compare, and analyze complete nutritional and calorie information for items like kimchi and yogurt.

Pickles calories Pickles calories 12 kcal per 100g
Olives calories Olives calories 543 kcal per 100g
Yakult calories Yakult calories 63 kcal per 100g
Miso Paste calories Miso Paste calories 272 kcal per 100g

Baked Goods Calories and Nutrition Facts

Access the nutritional data for an assortment of common baked goods. Examine, compare, and analyze complete nutritional information, including calorie data, for everything from bread to brownies.

Bagel calories Bagel calories 300 kcal per 100g
Bread calories Bread calories 1130 kcal per 100g
Croissant calories Croissant calories 231 kcal per 100g
Scones calories Scones calories 420 kcal per 100g
Bun calories Bun calories 150 kcal per 100g
Flour Tortilla calories Flour Tortilla calories 150 kcal per 100g
Biscuit calories Biscuit calories 210 kcal per 100g
Brioche Bread calories Brioche Bread calories 180 kcal per 100g
Pita Bread calories Pita Bread calories 1130 kcal per 100g
Naan Bread calories Naan Bread calories 260 kcal per 100g
Sourdough Bread calories Sourdough Bread calories 180 kcal per 100g
Corn Tortilla calories Corn Tortilla calories 70 kcal per 100g
Flatbread calories Flatbread calories 190 kcal per 100g
Focaccia Bread calories Focaccia Bread calories 200 kcal per 100g
Cornbread calories Cornbread calories 220 kcal per 100g
Danish Pastry calories Danish Pastry calories 262 kcal per 100g
Baguette calories Baguette calories 270 kcal per 100g
Blueberry Muffins calories Blueberry Muffins calories 424 kcal per 100g
Sponge Cake calories Sponge Cake calories 330 kcal per 100g
Cinnamon Rolls calories Cinnamon Rolls calories 373 kcal per 100g
Churros calories Churros calories 250 kcal per 100g
Graham Crackers calories Graham Crackers calories 118 kcal per 100g

Beverages Calories and Nutrition Facts

Discover the nutritional content, including sugar and calories, for a wide range of popular beverages. Examine, compare, and analyze complete nutritional information to make more informed drink choices.

Milk calories Milk calories 77 kcal per 100g
Tea calories Tea calories 2 kcal per 100g
Coffee calories Coffee calories 2 kcal per 100g
Soda calories Soda calories 140 kcal per 100g
Water calories Water calories
Wine calories Wine calories 125 kcal per 100g
Beer calories Beer calories 150 kcal per 100g
Milkshake calories Milkshake calories 700 kcal per 100g
Smoothie calories Smoothie calories 350 kcal per 100g
Juice calories Juice calories 45 kcal per 100g
Cocktail calories Cocktail calories 132 kcal per 100g
Coconut Water calories Coconut Water calories 45 kcal per 100g
Hot Chocolate calories Hot Chocolate calories 210 kcal per 100g
Iced Tea calories Iced Tea calories 2 kcal per 100g
Sweet Tea calories Sweet Tea calories 120 kcal per 100g
Lemonade calories Lemonade calories 150 kcal per 100g
Kombucha calories Kombucha calories 70 kcal per 100g
Pomegranate Juice calories Pomegranate Juice calories
Aloe Vera Juice calories Aloe Vera Juice calories 35 kcal per 100g
Cold Brew Coffee calories Cold Brew Coffee calories 5 kcal per 100g
Protein Shake calories Protein Shake calories 300 kcal per 100g
Horchata calories Horchata calories 198 kcal per 100g
Thai Tea calories Thai Tea calories 308 kcal per 100g
Ovaltine calories Ovaltine calories 40 kcal per 100g
Barley Tea calories Barley Tea calories 6 kcal per 100g
Ginger Tea calories Ginger Tea calories 16 kcal per 100g
Cider calories Cider calories 200 kcal per 100g
Green Tea calories Green Tea calories 3 kcal per 100g
Herbal Tea calories Herbal Tea calories 3 kcal per 100g
Chamomile Tea calories Chamomile Tea calories 3 kcal per 100g
Peppermint Tea calories Peppermint Tea calories 3 kcal per 100g
Rooibos Tea calories Rooibos Tea calories 2 kcal per 100g
Fruit Juice calories Fruit Juice calories 144 kcal per 100g
Pineapple Juice calories Pineapple Juice calories 165 kcal per 100g
Orange Juice calories Orange Juice calories 46 kcal per 100g
Apple Juice calories Apple Juice calories 138 kcal per 100g
Cranberry Juice calories Cranberry Juice calories 31 kcal per 100g
Beet Juice calories Beet Juice calories 149 kcal per 100g
Carrot Juice calories Carrot Juice calories 142 kcal per 100g
Grape Juice calories Grape Juice calories 228 kcal per 100g
Mango Juice calories Mango Juice calories 184 kcal per 100g
Cashew Milk calories Cashew Milk calories 25 kcal per 100g
Watermelon Juice calories Watermelon Juice calories 107 kcal per 100g
Strawberry Juice calories Strawberry Juice calories 137 kcal per 100g
Cherry Juice calories Cherry Juice calories 190 kcal per 100g
Soy Milk calories Soy Milk calories 41 kcal per 100g
Rice Milk calories Rice Milk calories 113 kcal per 100g
Oat Milk calories Oat Milk calories 48 kcal per 100g
Almond Milk calories Almond Milk calories 19 kcal per 100g
Hemp Milk calories Hemp Milk calories 79 kcal per 100g
Prune Juice calories Prune Juice calories 264 kcal per 100g
Papaya Juice calories Papaya Juice calories 170 kcal per 100g
Passion Fruit Juice calories Passion Fruit Juice calories 178 kcal per 100g
Lime Juice calories Lime Juice calories 8 kcal per 100g
Banana Juice calories Banana Juice calories 342 kcal per 100g
Avocado Shake calories Avocado Shake calories 554 kcal per 100g
Dragon Fruit Juice calories Dragon Fruit Juice calories 99 kcal per 100g
Tomato Juice calories Tomato Juice calories 20 kcal per 100g
Iced Coffee calories Iced Coffee calories 3 kcal per 100g
Fruit Punch calories Fruit Punch calories 170 kcal per 100g
Espresso calories Espresso calories 5 kcal per 100g
Americano calories Americano calories 11 kcal per 100g
Cappuccino calories Cappuccino calories 120 kcal per 100g
Latte calories Latte calories 145 kcal per 100g
Unsweetened Tea calories Unsweetened Tea calories 3 kcal per 100g
Unsweetened Iced Tea calories Unsweetened Iced Tea calories 6 kcal per 100g
Milk Tea calories Milk Tea calories 325 kcal per 100g
Milk Tea Without Sugar calories Milk Tea Without Sugar calories 205 kcal per 100g
Club Soda calories Club Soda calories
Seltzer Water calories Seltzer Water calories
Tonic Water calories Tonic Water calories 170 kcal per 100g
Soda Water calories Soda Water calories
Sparkling Water calories Sparkling Water calories
Matcha Latte calories Matcha Latte calories 240 kcal per 100g
Matcha Latte with Almond Milk calories Matcha Latte with Almond Milk calories 70 kcal per 100g
Matcha Green Tea calories Matcha Green Tea calories 12 kcal per 100g
Matcha calories Matcha calories 13 kcal per 100g
Apple Cider calories Apple Cider calories 228 kcal per 100g
Vitamin Water calories Vitamin Water calories 40 kcal per 100g
Hard Seltzer calories Hard Seltzer calories 110 kcal per 100g
Lemon Water calories Lemon Water calories 5 kcal per 100g
Mocha calories Mocha calories 370 kcal per 100g
Mocha Latte calories Mocha Latte calories 270 kcal per 100g
Flat White calories Flat White calories 85 kcal per 100g
Frappuccino calories Frappuccino calories 426 kcal per 100g
Energy Drinks calories Energy Drinks calories 160 kcal per 100g
Smoothies calories Smoothies calories 310 kcal per 100g
Apricot Juice calories Apricot Juice calories 123 kcal per 100g
Plum Juice calories Plum Juice calories 113 kcal per 100g
Damson Juice calories Damson Juice calories 110 kcal per 100g
White Grape Juice calories White Grape Juice calories 152 kcal per 100g
Raspberry Juice calories Raspberry Juice calories 115 kcal per 100g
Bilberry Juice calories Bilberry Juice calories 105 kcal per 100g
Blueberry Juice calories Blueberry Juice calories 110 kcal per 100g
Pear Juice calories Pear Juice calories 108 kcal per 100g
Peach Juice calories Peach Juice calories 100 kcal per 100g
Mulberry Juice calories Mulberry Juice calories 96 kcal per 100g
Boysenberry Juice calories Boysenberry Juice calories 120 kcal per 100g
Blackberry Juice calories Blackberry Juice calories 115 kcal per 100g
Greengage juice calories Greengage juice calories 98 kcal per 100g
Blood Orange Juice calories Blood Orange Juice calories 110 kcal per 100g
Kiwi Juice calories Kiwi Juice calories 98 kcal per 100g
Guava Juice calories Guava Juice calories 143 kcal per 100g
Lychee Juice calories Lychee Juice calories 110 kcal per 100g
Longan Juice calories Longan Juice calories 96 kcal per 100g
Grapefruit Juice calories Grapefruit Juice calories 40 kcal per 100g
Pomelo Juice calories Pomelo Juice calories 91 kcal per 100g
Key Lime Juice calories Key Lime Juice calories 110 kcal per 100g
Tangerine Juice calories Tangerine Juice calories 106 kcal per 100g
Clementine Juice calories Clementine Juice calories 96 kcal per 100g
Yuzu Juice calories Yuzu Juice calories 48 kcal per 100g
Fig Juice calories Fig Juice calories 127 kcal per 100g
Jujube Juice calories Jujube Juice calories 168 kcal per 100g
Red Banana Juice calories Red Banana Juice calories 225 kcal per 100g
Aronia Juice calories Aronia Juice calories 120 kcal per 100g
Baobab Juice calories Baobab Juice calories 120 kcal per 100g
Blackcurrant Juice calories Blackcurrant Juice calories 141 kcal per 100g
Red Currant Juice calories Red Currant Juice calories 118 kcal per 100g
Gooseberry Juice calories Gooseberry Juice calories 65 kcal per 100g
Cape Gooseberry Juice calories Cape Gooseberry Juice calories 127 kcal per 100g
Elderberry Juice calories Elderberry Juice calories 120 kcal per 100g
Cloudberry Juice calories Cloudberry Juice calories 100 kcal per 100g
Cantaloupe Juice calories Cantaloupe Juice calories 82 kcal per 100g
Honeydew Juice calories Honeydew Juice calories 86 kcal per 100g
Huckleberry Juice calories Huckleberry Juice calories 108 kcal per 100g
Muskmelon Juice calories Muskmelon Juice calories 31 kcal per 100g
Rosehip Juice calories Rosehip Juice calories 100 kcal per 100g
Quince Juice calories Quince Juice calories 122 kcal per 100g
Persimmon Juice calories Persimmon Juice calories 156 kcal per 100g
Olive Juice calories Olive Juice calories 20 kcal per 100g
Nectarine Juice calories Nectarine Juice calories 44 kcal per 100g
Loquat Juice calories Loquat Juice calories 118 kcal per 100g
Kumquat Juice calories Kumquat Juice calories 108 kcal per 100g
Cashew Apple Juice calories Cashew Apple Juice calories 76 kcal per 100g
Breadfruit Juice calories Breadfruit Juice calories 204 kcal per 100g
Jackfruit Juice calories Jackfruit Juice calories 192 kcal per 100g
Starfruit Juice calories Starfruit Juice calories 105 kcal per 100g
Soursop Juice calories Soursop Juice calories 142 kcal per 100g
Naranjilla Juice calories Naranjilla Juice calories 60 kcal per 100g
Miracle Fruit Juice calories Miracle Fruit Juice calories 84 kcal per 100g
Mangosteen Juice calories Mangosteen Juice calories 85 kcal per 100g
Jabuticaba Juice calories Jabuticaba Juice calories 108 kcal per 100g
Cherimoya Juice calories Cherimoya Juice calories 180 kcal per 100g
Feijoa Juice calories Feijoa Juice calories 115 kcal per 100g
Salak Juice calories Salak Juice calories 197 kcal per 100g
Tamarind Juice calories Tamarind Juice calories 125 kcal per 100g
Sapodilla Juice calories Sapodilla Juice calories 199 kcal per 100g
Ugli Fruit Juice calories Ugli Fruit Juice calories 108 kcal per 100g

Condiments & Sauces Calories and Nutrition Facts

Uncover the nutritional facts for a diverse collection of condiments and sauces. Examine, compare, and analyze complete nutritional information to see how they impact your meals.

Barbeque Sauce calories Barbeque Sauce calories 105 kcal per 100g
Ketchup calories Ketchup calories 488 kcal per 100g
Mayonnaise calories Mayonnaise calories 110 kcal per 100g
Mustard calories Mustard calories 61 kcal per 100g
Pesto calories Pesto calories 240 kcal per 100g
Salsa calories Salsa calories 29 kcal per 100g
Hot Sauce calories Hot Sauce calories 5 kcal per 100g
Soy Sauce calories Soy Sauce calories 150 kcal per 100g
Vinegar calories Vinegar calories 3 kcal per 100g
Sugar calories Sugar calories 385 kcal per 100g
Balsamic Vinaigrette calories Balsamic Vinaigrette calories 90 kcal per 100g
Tabasco Sauce calories Tabasco Sauce calories 5 kcal per 100g
Tartar Sauce calories Tartar Sauce calories 70 kcal per 100g
Sweet Chili Sauce calories Sweet Chili Sauce calories 60 kcal per 100g
Salt calories Salt calories
Worcestershire Sauce calories Worcestershire Sauce calories 13 kcal per 100g
Teriyaki Sauce calories Teriyaki Sauce calories 20 kcal per 100g
Canola Oil calories Canola Oil calories
Palm Oil calories Palm Oil calories 120 kcal per 100g
Baking Powder calories Baking Powder calories 2 kcal per 100g
Yeast calories Yeast calories 30 kcal per 100g
Pickled Ginger calories Pickled Ginger calories 20 kcal per 100g
Coconut Oil calories Coconut Oil calories 892 kcal per 100g
Vegetable Oil calories Vegetable Oil calories 120 kcal per 100g
Maple Syrup calories Maple Syrup calories 110 kcal per 100g
Lemon Curd calories Lemon Curd calories 140 kcal per 100g
Chili Oil calories Chili Oil calories 120 kcal per 100g
Hoisin Sauce calories Hoisin Sauce calories 135 kcal per 100g
Olive Oil calories Olive Oil calories
Sriracha calories Sriracha calories 32 kcal per 100g
Ranch calories Ranch calories 136 kcal per 100g
Blue Cheese Dressing calories Blue Cheese Dressing calories 136 kcal per 100g
Caesar Dressing calories Caesar Dressing calories 148 kcal per 100g
Avocado Oil calories Avocado Oil calories 964 kcal per 100g
Tahini calories Tahini calories 714 kcal per 100g
Sesame Oil calories Sesame Oil calories 964 kcal per 100g
Harissa calories Harissa calories 64 kcal per 100g
Tomato Chutney calories Tomato Chutney calories 27 kcal per 100g
Coconut Chutney calories Coconut Chutney calories 105 kcal per 100g
Relish calories Relish calories 39 kcal per 100g
Tahini Sauce calories Tahini Sauce calories 93 kcal per 100g
Sweet Relish calories Sweet Relish calories 36 kcal per 100g
Sweet Pickle Relish calories Sweet Pickle Relish calories 37 kcal per 100g
Brown Rice Syrup calories Brown Rice Syrup calories 600 kcal per 100g
Apple Butter calories Apple Butter calories 60 kcal per 100g
Bearnaise Sauce calories Bearnaise Sauce calories 469 kcal per 100g
Fish Sauce calories Fish Sauce calories 42 kcal per 100g
Honey calories Honey calories 515 kcal per 100g
Molasses calories Molasses calories 488 kcal per 100g
Coconut Sugar calories Coconut Sugar calories 180 kcal per 100g
Corn Syrup calories Corn Syrup calories 483 kcal per 100g
Romesco calories Romesco calories 140 kcal per 100g
Coconut Aminos calories Coconut Aminos calories 30 kcal per 100g
Ponzu Sauce calories Ponzu Sauce calories 20 kcal per 100g
Aioli calories Aioli calories 170 kcal per 100g
Gochujang calories Gochujang calories 144 kcal per 100g
Hollandaise calories Hollandaise calories 648 kcal per 100g
Chimichurri calories Chimichurri calories 160 kcal per 100g
Stevia calories Stevia calories
Agave calories Agave calories 263 kcal per 100g

Desserts & Sweets Calories and Nutrition Facts

Explore the calorie and nutrient details for a variety of popular desserts and sweet treats. Examine, compare, and analyze complete nutritional information to understand how they fit into a balanced diet.

Brownie calories Brownie calories 298 kcal per 100g
Cake calories Cake calories 440 kcal per 100g
Cheesecake calories Cheesecake calories 411 kcal per 100g
Cookies calories Cookies calories 1800 kcal per 100g
Cupcake calories Cupcake calories 283 kcal per 100g
Donut calories Donut calories 260 kcal per 100g
Ice Cream calories Ice Cream calories 300 kcal per 100g
Macaron calories Macaron calories 94 kcal per 100g
Mousse calories Mousse calories 665 kcal per 100g
Muffin calories Muffin calories 358 kcal per 100g
Pie calories Pie calories 400 kcal per 100g
Pudding calories Pudding calories 160 kcal per 100g
Pancakes calories Pancakes calories 170 kcal per 100g
Tart calories Tart calories 412 kcal per 100g
Waffle calories Waffle calories 218 kcal per 100g
Tiramisu calories Tiramisu calories 481 kcal per 100g
Chocolate calories Chocolate calories 170 kcal per 100g
Pavlova calories Pavlova calories 360 kcal per 100g
Cannoli calories Cannoli calories 350 kcal per 100g
Panna Cotta calories Panna Cotta calories 300 kcal per 100g
Marshmallow Fluff calories Marshmallow Fluff calories 100 kcal per 100g
Eclair calories Eclair calories 250 kcal per 100g
Chocolate Cake calories Chocolate Cake calories 464 kcal per 100g
Lemon Meringue Pie calories Lemon Meringue Pie calories 303 kcal per 100g
Fruit Tart calories Fruit Tart calories 273 kcal per 100g
Strawberry Shortcake calories Strawberry Shortcake calories 411 kcal per 100g
Apple Pie calories Apple Pie calories 368 kcal per 100g
Cherry Pie calories Cherry Pie calories 338 kcal per 100g
Rice Pudding calories Rice Pudding calories 167 kcal per 100g
Blondie calories Blondie calories 143 kcal per 100g
Sorbet calories Sorbet calories 218 kcal per 100g
Lemon Bar calories Lemon Bar calories 281 kcal per 100g
Profiteroles calories Profiteroles calories 290 kcal per 100g
Cookie Dough calories Cookie Dough calories 212 kcal per 100g
Flan calories Flan calories 200 kcal per 100g
Chocolate Truffle calories Chocolate Truffle calories 153 kcal per 100g
Nougat calories Nougat calories 135 kcal per 100g
Marshmallows calories Marshmallows calories 95 kcal per 100g
Oatmeal Cookie calories Oatmeal Cookie calories 112 kcal per 100g
Biscotti calories Biscotti calories 101 kcal per 100g
Sweet Potato Pie calories Sweet Potato Pie calories 3211 kcal per 100g
Mochi calories Mochi calories 71 kcal per 100g
Peanut Brittle calories Peanut Brittle calories 210 kcal per 100g
Dark Chocolate calories Dark Chocolate calories 239 kcal per 100g
Creme Brulee calories Creme Brulee calories 620 kcal per 100g
Banoffee Pudding calories Banoffee Pudding calories 325 kcal per 100g
Fruit Sorbet calories Fruit Sorbet calories 130 kcal per 100g
Meringue calories Meringue calories 47 kcal per 100g
Butterscotch Pudding calories Butterscotch Pudding calories 143 kcal per 100g
Vanilla Pudding calories Vanilla Pudding calories 143 kcal per 100g
Chocolate Pudding calories Chocolate Pudding calories 143 kcal per 100g
Fruit Crumble calories Fruit Crumble calories 250 kcal per 100g
Coconut Pudding calories Coconut Pudding calories 240 kcal per 100g
Chia Seed Pudding calories Chia Seed Pudding calories 108 kcal per 100g
Pumpkin Pudding calories Pumpkin Pudding calories 124 kcal per 100g
Caramel Pudding calories Caramel Pudding calories 212 kcal per 100g
Lemon Pudding calories Lemon Pudding calories 156 kcal per 100g
Tapioca Pudding calories Tapioca Pudding calories 143 kcal per 100g
Bread Pudding calories Bread Pudding calories 191 kcal per 100g
Sago Pudding calories Sago Pudding calories 142 kcal per 100g
Custard Pudding calories Custard Pudding calories 173 kcal per 100g
Strawberry Pudding calories Strawberry Pudding calories 143 kcal per 100g
Peach Pudding calories Peach Pudding calories 175 kcal per 100g

Dips & Spreads Calories and Nutrition Facts

Find detailed nutritional breakdowns for a range of popular dips and spreads in our database. Examine, compare, and analyze complete nutritional information, including calorie data, for your favorite items.

Tzatziki Sauce calories Tzatziki Sauce calories 50 kcal per 100g
Peanut Butter calories Peanut Butter calories 589 kcal per 100g
Almond Butter calories Almond Butter calories 603 kcal per 100g

Dried Meats Calories and Nutrition Facts

Review nutritional information for various types of dried and cured meats like jerky. Examine, compare, and analyze complete nutritional information, along with calorie and sodium data, by browsing the list.

Salami calories Salami calories 70 kcal per 100g
Pepperoni calories Pepperoni calories 138 kcal per 100g

Miscellaneous Calories and Nutrition Facts

Explore nutritional data for unique food items that don't fit into standard categories. Examine, compare, and analyze complete nutritional information, including calorie data, for each item listed here.

Gelato calories Gelato calories 367 kcal per 100g

Snacks Calories and Nutrition Facts

Navigate our extensive list of snack foods to understand their nutritional impact on your diet. Examine, compare, and analyze complete nutritional and calorie information for hundreds of snack options.

Chips calories Chips calories 800 kcal per 100g
Crackers calories Crackers calories 63 kcal per 100g
Granola Bar calories Granola Bar calories 170 kcal per 100g
Nachos calories Nachos calories 986 kcal per 100g
Popcorn calories Popcorn calories 835 kcal per 100g
Pretzels calories Pretzels calories 215 kcal per 100g
Trail Mix calories Trail Mix calories 706 kcal per 100g
Pita Chips calories Pita Chips calories 140 kcal per 100g
Rice Cakes calories Rice Cakes calories 35 kcal per 100g
Wasabi Peas calories Wasabi Peas calories 130 kcal per 100g
Veggie Chips calories Veggie Chips calories 282 kcal per 100g
Seaweed Snacks calories Seaweed Snacks calories 30 kcal per 100g
Apple Chips calories Apple Chips calories 262 kcal per 100g
Kale Chips calories Kale Chips calories 264 kcal per 100g
Banana Chips calories Banana Chips calories 290 kcal per 100g
Corn Nuts calories Corn Nuts calories 248 kcal per 100g
Plantain Chips calories Plantain Chips calories 302 kcal per 100g
Shrimp Chips calories Shrimp Chips calories 159 kcal per 100g
Pop Chips calories Pop Chips calories 120 kcal per 100g
Tortilla Chip calories Tortilla Chip calories 139 kcal per 100g
Veggie Straw calories Veggie Straw calories 130 kcal per 100g

Supplements Calories and Nutrition Facts

Analyze our detailed breakdown of various dietary supplements and their active components. Examine, compare, and analyze complete nutritional information to understand their intended benefits and usage.

Whey Protein calories Whey Protein calories 120 kcal per 100g

What is the Importance of Food Nutrition?

Awareness and understanding of important nutrition facts enables people to make healthy choices that will improve their health and well-being. Good nutrition reduces high blood pressure, lowers cholesterol levels, and prevents heart disease, diabetes, cancer, osteoporosis and stroke. Maintaining good nutrition also improves the body's ability to fight illnesses, infections, and injury. 


There are six essential nutrients required by the body to function properly: carbohydrates, proteins, fats, vitamins, minerals, and water.  Carbohydrates provide energy and help regulate blood sugar, cholesterol, and digestion. Proteins support body structure, act as enzymes and hormones, and aid in cell function. Dietary fats supply energy, support cell function, and help absorb nutrients. Vitamins and minerals play key roles in immunity, bone strength, and hormone regulation. Water is vital for digestion, circulation, temperature regulation, and waste removal.


There are 13 essential vitamins, which are Vitamin A, B1, B2, B3, B5, B6, B7, B9 (Folate), B12, C, D, E, and K.  These vitamins are necessary for the body to function properly. Minerals help with nerve function, muscle contraction, and enzyme production. They also support bones, muscles, the heart, and the brain. Minerals like calcium, magnesium, and phosphorus strengthen bones, while iron and zinc aid in oxygen transport and immune function.


Lifestyle-related chronic diseases are rising worldwide despite advances in healthcare and treatment. Poor dietary choices are a key risk factor for obesity and other chronic illnesses. Unhealthy diets lower overall diet quality and increase a person's disease risk. Understanding healthy nutrition facts is necessary for preventing chronic diseases and maintaining good health.


A study published in 2015 titled Association Between Nutritional Awareness and Diet Quality: Evidence from the Observation of Cardiovascular Risk Factors in Luxembourg (ORISCAV-LUX) by a group of researchers spearheaded by Ala'a Alkerwi examined how nutritional awareness affects diet quality. The researchers used data from 1,351 participants in Luxembourg and determined that higher awareness correlates with lower energy-dense diets, greater dietary diversity, and better adherence to recommendations. The findings suggest that promoting nutritional awareness could improve diet quality and serve as a focus for health policies.


Another study published in 2023 titled Food Knowledge for Better Nutrition and Health: A Study among University Students in Portugal participated by university students examined their knowledge about nutrition and its impact on health. Results showed that while students recognize the importance of a balanced diet, many lack detailed knowledge about nutritional components. This led to unhealthy eating habits. The study underscores the need for improved education on food and nutrition to promote healthier choices.


How to Read Food Nutrition Labels?

Food nutrition labels provide useful information to help people make informed choices about what to consume. Reading food labels helps us compare and choose products, find out what ingredients a food or beverage contains, and determine the calories and nutrients in those food products. Here is a step by step guide that will teach you how to read food nutrition labels correctly.


1. Start with the Serving Size

Check the serving size on the Nutrition Facts label first. It shows the number of servings per container and the amount in familiar units like cups or pieces, followed by grams. Serving sizes help compare similar foods but do not recommend how much to eat. Make sure to check if you are eating one serving, half a serving, or more than one serving.


2. Examine the Calories

Calories measure the energy provided by food. One serving of macaroni and cheese contains 310 calories, while eating the entire package means consuming 930 calories. To achieve a healthy weight, it's necessary to balance calorie intake with calorie expenditure. A 2,000-calorie daily intake serves as a general guideline, but individual needs vary based on age, sex, height, weight, and activity level. Our Nutrient calculator can determine your specific dietary requirements.


3. Understand the Percent Daily Value

The % Daily Value (%DV) indicates how much a nutrient in one serving contributes to the total daily intake. Daily Values are reference amounts of nutrients that should be consumed or not exceeded each day. The %DV simplifies nutrient information by placing different measurements (grams, milligrams, or micrograms) on a 0-100% scale. This helps determine whether a food is high or low in a particular nutrient. 


As a general guideline, a %DV of 5% or less per serving is considered low, while 20% or more is considered high. Choose foods that are high in dietary fiber, vitamin D, calcium, iron, and potassium. Limit foods high in saturated fat, sodium, and added sugars. Some nutrients, such as total sugars and trans-fat, do not have a %DV listed. 


4. Focus on Macronutrients

Macronutrients, or "macros," are nutrients needed in large amounts. These include carbohydrates, fat, and protein. Carbohydrates provide energy. Protein helps repair and build tissues. Fat supports hormone balance, satiety, and vitamin absorption. A balanced diet should include all three to prevent overeating, reduce cravings, and manage weight.


Simple carbohydrates digest quickly while complex carbohydrates digest slowly. Rapid digestion can cause a quick energy boost but this is also followed by fatigue. Simple carbs are found in baked goods and white bread. But complex carbs from whole grains and fiber-rich vegetables provide steady energy. 


5. Evaluate Micronutrients

Food labels list four key micronutrients: iron, potassium, vitamin D, and calcium. These are required because meeting 100% of the daily value for each is important for overall health. The percentage of daily value (%DV) helps determine if a food is a good source of these nutrients.


To check the micronutrient content in food labels, look at the list of vitamins and minerals on the label. A %DV of 20% or more per serving means the food is high in that nutrient. A %DV of 5% or less means the food is low in that nutrient.


6. Watch Out for Sodium

Saturated fat, sodium, and added sugars are nutrients to limit. High intake can lead to health issues like high blood pressure and heart disease. Many Americans consume too much of these nutrients.


7. Check the Ingredients List

Ingredients are listed in order of weight, from highest to lowest. The first ingredient makes up the largest portion of the food. Some products list multiple forms of the same ingredient, making it seem like there is less of it. 


Shorter ingredient lists are often easier to understand. Some unfamiliar names are harmless or even beneficial. Ascorbic acid is simply vitamin C, and soy lecithin helps with texture while offering some health benefits. Marketing claims on packaging can be misleading, so always check the full nutrition label and ingredient list.


It's worth mentioning that certain ingredients appear under different names. Sugar can be listed as high fructose corn syrup, honey, or molasses. Sodium may appear as salt, brine, or monosodium glutamate. Fats can be labeled as hydrogenated oils, tallow, or shortening.


8. Understand Nutrient Claims

The %DV helps compare nutrient claims like “light,” “reduced,” and “low.”  Nutrient claims can sometimes be misleading, and a product labeled "low-fat" may still be high in sugar or sodium. Always check the %DV to make it easy to see which product is higher or lower in a specific nutrient.


9. Identify Allergens

Manufacturers are required to disclose common allergens, including milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.  The Food Allergen Labeling and Consumer Protection Act (FALCPA) of 2004 requires clear labeling of common allergens. The FASTER Act of 2021 expanded this requirement to include sesame. Some allergens, however, appear under technical names, such as sodium caseinate for milk protein. Look for the word “contains” as this makes it easier to spot allergen identification.


10. Compare Labels

The %DV is useful for comparing food products so always check that serving sizes are the same before comparing nutrients. Moreover, use the “per 100g” or “per 100mL” section of the nutrition label to compare similar products. Standardized units help identify differences between brands. Products may have different serving sizes, making direct comparison difficult without checking these values. Choosing foods higher in beneficial nutrients and lower in those “to limit” can improve diet quality.


What Does Per Serving Mean?

A serving size is the standard amount of food usually consumed in one sitting. It is measured in common household units like tablespoons, cups, slices, pieces, or scoops. The metric weight in grams (g) is also included and labels typically specify the number of servings per package or container.


Nutrition labels often show information per 100g for standardization. But newer labeling regulations recommend listing the nutrients per serving. This helps consumers understand the nutritional value without the need to compute the net weight or 100g values.


For some products larger than a single serving but may be eaten in one sitting, dual-column labels are required. These labels show the nutrition facts per serving and per package.


For example, a bag of pretzels with three servings per container may display 150 calories per serving but contains 3 servings per package, totaling 450 calories. This format makes it easier to see the total calories and nutrients if the entire package is consumed, as well as the calories and nutrients per serving. 



How are Nutrients and Calories Calculated in Food?

Calories measure the energy food provides. One kilocalorie (kcal) is the energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius. Calories are sometimes expressed in kilojoules (kJ), and one kcal equals 4.184 kJ. 


Early methods to calculate calories used a bomb calorimeter. Food was burned inside a sealed container surrounded by water. The increase in water temperature showed the energy released. Nowadays, calories are estimated using the Atwater system. Instead of burning food, calorie values are calculated based on the energy provided by macronutrients.  Protein is 4 kcal per gram, carbohydrates is 4 kcal per gram, fat is 9 kcal per gram, and alcohol is 7 kcal per gram. Fiber is subtracted from total carbohydrates before calculating calories because it is not fully digested.


With this information, it can be assumed that an energy bar with 10g protein (40 kcal), 20g carbohydrates (80 kcal), and 9g fat (81 kcal) has a total of 201 calories. 


The Percent Daily Value (%DV) on nutrition labels is based on a 2,000-calorie diet. This standard helps compare nutrient intake across different foods. The USDA lists calorie and nutrient values for thousands of foods based on the Atwater system. The calorie content of over 6,000 food items can be found at USDA Food Data Central. Alternatively, you may use our Nutrients Calculator to determine the nutrition information and calorie content of food products.



What are the Facts about Food Nutrients?

Nutrients are chemical substances in food that support body functions and overall health. There are numerous facts about nutrition, such as how different nutrients affect our energy levels, metabolism, immune function, and well-being. A list of facts about food nutrients is provided below:


  1. Carbohydrates are the body's main energy source. According to the 2020-2025 American Dietary Guidelines, carbs should comprise 45–65% of daily calorie intake. 
  2. Proteins are essential for muscle building and repair. A 2020 meta-analysis and review on protein intake conducted by Everson A Nunes and team found that increased protein intake supports muscle mass maintenance and function.
  3. Fats support cell structure and hormone production. Fats should make up 20-35% of daily calories, and saturated fat should not exceed 10%.
  4. Vitamin C is vital for immune function. It helps stimulate the production of white blood cells, which defend the body against infections. According to the National Institutes of Health (NIH), adequate vitamin C intake may reduce the duration and severity of colds.
  5. Iron is crucial for oxygen transport in the blood. According to the American Society of Hematology, iron deficiency can lead to anemia and reduced oxygen-carrying capacity.
  6. Calcium is necessary for strong bones and teeth. Studies published in the National Library of Medicine show that sufficient calcium intake helps prevent osteoporosis.
  7. Fiber aids in digestion and prevents constipation. Research has found that a high-fiber diet promotes regular bowel movements and supports gut health.
  8. Omega-3 fatty acids support heart health. According to the National Heart, Lung, and Blood Institute, Omega-3s can reduce inflammation and lower the risk of heart disease.
  9. Vitamin D is essential for bone health. A Vitamin D deficiency can lead to weakened bones and conditions like rickets.
  10. Zinc supports immune function and wound healing. Adequate intake is necessary for proper immune responses and tissue repair.
  11. Magnesium is involved in over 300 biochemical reactions. It supports muscle and nerve function, energy production, and prevention of certain diseases.
  12. Water is critical for hydration. It aids in digestion, temperature regulation, and waste elimination.
  13. Excessive sugar intake can lead to health issues. High consumption of sugar leads to Type 2 Diabetes and obesity. Healthy blood sugar (glucose) levels are between 70 to 99 mg/dL.
  14. Sodium is necessary but should be consumed in moderation. Excessive sodium intake can increase blood pressure and the risk of heart disease. According to the WHO, excess sodium intake is linked to approximately 1.89 million deaths annually.
  15. Antioxidants combat oxidative stress and protect the cells from damage. Regular intake of antioxidants which are present in fruits, vegetables, and spices lower the risk of cancer. A study in 2010 by Monica H Carlsen and her team, published in the Nutrition Journal analyzed 3,100 foods, beverages, supplements and spices found that clove has the highest antioxidant value with a total antioxidant capacity of 465.3 mmol/100g.


Nutrient-dense foods include vegetables, fruits, lean proteins, healthy fats, and whole grains. Leafy greens, berries, fatty fish, and spices provide essential vitamins, minerals, and antioxidants. Whole foods like nuts, seeds, and legumes are also rich in nutrients and support overall health. 


What Types of Food are High in Calories?

Foods high in calories (calorie-dense foods) are listed below:

  • Granola: A 100g serving of granola contains 471 calories.
  • Butter: A 100g serving of butter contains 720 calories.
  • Nuts: A 100g serving of mixed nuts contains 542 calories.
  • Nut Butters: A 100g serving of peanut butter contains 588 calories.
  • Salmon: A 100g serving of cooked salmon contains 206 calories.
  • Sardines in Oil: A 100g serving of sardines in oil contains 314 calories.
  • Mackerel: A 100g serving of cooked mackerel contains 262 calories.
  • Dried Fruit: A 100g serving of dried fruit contains 359 calories.
  • Cheese: A 100g serving of cheddar cheese contains 402 calories.
  • Sausage Meat: A 100g serving of pork sausage contains 341 calories.
  • Lamb (Leg): A 100g serving of roasted lamb leg contains 262 calories.
  • Fatty Beef Cuts: A 100g serving of fatty beef contains 278 calories.
  • French Fries: A 100g serving of French fries contains 312 calories.
  • Chicken Wings: A 100g serving of fried chicken wings contains 203 calories.
  • Onion Rings: A 100g serving of onion rings contains 411 calories.
  • Chicken Nuggets: A 100g serving of chicken nuggets contains 296 calories.
  • Pastries: A 100g serving of pastries contains 375 calories.
  • Cakes: A 100g serving of cake contains 424 calories.
  • Candy: A 100g serving of chocolate candy contains 394 calories.
  • Chips: A 100g serving of potato chips contains 536 calories.
  • Sodas: A 100ml serving of soda contains 41 calories.
  • Milkshakes: A 100ml serving of milkshake contains 96 calories.
  • Smoothies: A 100ml serving of fruit smoothie contains 68 calories.


High-calorie foods are not inherently bad. It all depends on a person's overall calorie requirements and lifestyle. A joint position paper from the American Dietetic Association (ADA), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM) published in 2009 in the Medicine & Science in Sports and Exercise indicated that a high calorie diet can be beneficial for athletes when energy expenditure is high due to intense, frequent, or prolonged exercise. A  high-calorie diet may also be needed in muscle building, recovery from surgery, or illness.


On the other hand, a high calorie diet without enough physical activity will result in weight gain, obesity, and puts the person at risk for chronic diseases. A book titled High Calorie Diet and the Human Brain, authored by Akhlaq A. Farooqui, a research scientist at The Ohio State University, stated that long term consumption of a high calorie diet also leads to neurological disorders.


How Many Calories are Recommended for a Healthy Diet?

A person's required calories in food varies, based on individual factors like age, sex, weight, and activity level. To understand proper nutrition and the correct amount of calories needed by an individual, it's important to be aware of healthy food facts.  A food item is considered high in calories if it contains 400 calories or more per serving. A moderate-calorie food contains around 100 calories per serving, while a low-calorie food has about 40 calories per serving. These values are based on a standard 2,000-calorie daily diet.


Consuming significantly more than the recommended daily intake without increased energy expenditure can lead to weight gain. A high-calorie intake for men typically exceeds 3,500 calories per day. For women, a high calorie diet generally means consuming more than 3,000 calories per day. The 2020–2025 Dietary Guidelines for Americans suggest that most women require at least 1,600 calories per day to maintain weight, while men need at least 2,000 calories per day. 


According to the nutrition data of the National Center for Health Statistics, the average American man is 69.0 inches (5 feet 9 inches) tall and weighs 199.8 pounds, while the average American woman is 63.5 inches (5 feet 3.5 inches) tall and weighs 170.8 pounds. Based on these statistics, here are the calorie requirements for weight maintenance, weight loss, and weight gain:


For weight maintenance, the average man needs approximately 2,822 calories per day if moderately active. The average woman requires between 2,100 and 2,700 calories per day, depending on activity level and BMI.


For weight loss, a daily calorie deficit of 500 to 1,000 calories can result in losing one to two pounds per week. The average man may need 1,822 to 2,322 calories per day, while the average woman may need around 1,500 to 2,000 calories per day for weight loss.


For weight gain, increasing calorie intake by 300 to 500 calories per day can support gradual weight gain. The average man might require 3,122 to 3,322 calories per day, while the average woman would need a similar increase based on her baseline needs.


A study conducted by the Agricultural Research Service's Children's Nutrition Research Center found that calorie needs vary among women based on BMI. The study suggested that daily caloric intake for women of childbearing age ranged between 2,100 and 2,700 calories per day.


Constantly overeating or consuming more than the required calories increases the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. A study published in the National Library of Medicine stated that excess body fat contributes to approximately 2.8 million deaths annually.


For long-term health, it is essential to balance calorie intake with nutritional quality. Undereating can lead to nutritional deficiencies and metabolic adaptations, while overeating 

results in weight gain and obesity. Understanding facts about eating healthy and following nutrition guidelines are essential for maintaining a healthy lifestyle.