Calorie table: 130 common foods per 100 g

By the Voltra team · Updated 30 September 2026

This table gives calories per 100 g for 130 common foods, with protein, fat, carbs and a common portion, from the US Department of Agriculture's FoodData Central [1]. Quick answers (calculated from USDA's portion weights):

A large boiled egg: about 78 kcal
A large fried egg: about 90 kcal
A medium banana: about 105 kcal
A medium apple: about 95 kcal
A Medjool date: about 66 kcal
A tablespoon of olive oil: about 119 kcal
A large white pita: about 165 kcal
A cup of cooked white rice: about 205 kcal

Jump to: Fruit · Vegetables · Nuts and seeds · Eggs and dairy · Meat, chicken and fish · Rice, grains and bread · Beans, lentils and chickpeas · Oils, sweets and drinks

Fruit

Food, per 100 g	kcal	Protein	Fat	Carbs
Apple, raw, with skin 1 medium (3" dia) (182 g): 95 kcal FDC	52	0.3	0.2	13.8
Banana, raw 1 medium (7" to 7-7/8" long) (118 g): 105 kcal FDC	89	1.1	0.3	22.8
Orange, raw, all commercial varieties 1 fruit (2-5/8" dia) (131 g): 62 kcal FDC	47	0.9	0.1	11.8
Mandarin (tangerine), raw 1 medium (2-1/2" dia) (88 g): 47 kcal FDC	53	0.8	0.3	13.3
Grapes, red or green (seedless type), raw 10 grapes (49 g): 34 kcal FDC	69	0.7	0.2	18.1
Watermelon, raw 1 cup, diced (152 g): 46 kcal FDC	30	0.6	0.1	7.5
Cantaloupe (melon), raw 1 cup, cubes (160 g): 54 kcal FDC	34	0.8	0.2	8.2
Mango, raw 1 cup pieces (165 g): 99 kcal FDC	60	0.8	0.4	15.0
Pineapple, raw 1 cup, chunks (165 g): 82 kcal FDC	50	0.5	0.1	13.1
Strawberries, raw 1 cup, whole (144 g): 46 kcal FDC	32	0.7	0.3	7.7
Pomegranate, raw 1 pomegranate (4" dia) (282 g): 234 kcal FDC	83	1.7	1.2	18.7
Kiwi, green, raw 1 fruit (2" dia) (69 g): 42 kcal FDC	61	1.1	0.5	14.7
Pear, raw 1 medium (178 g): 101 kcal FDC	57	0.4	0.1	15.2
Peach, yellow, raw 1 medium (2-2/3" dia) (150 g): 58 kcal FDC	39	0.9	0.2	9.5
Apricot, raw 1 apricot (35 g): 17 kcal FDC	48	1.4	0.4	11.1
Fig, fresh, raw 1 medium (2-1/4" dia) (50 g): 37 kcal FDC	74	0.8	0.3	19.2
Guava, raw 1 fruit, without refuse (55 g): 37 kcal FDC	68	2.5	0.9	14.3
Avocado, raw, all commercial varieties 1 avocado, NS as to Florida or California (201 g): 322 kcal FDC	160	2.0	14.7	8.5
Dates, Medjool 1 date, pitted (24 g): 66 kcal FDC	277	1.8	0.1	75.0
Dates, Deglet Noor 1 date, pitted (7.1 g): 20 kcal FDC	282	2.5	0.4	75.0
Raisins, dark, seedless 1 small box (1.5 oz) (43 g): 129 kcal FDC	299	3.3	0.2	79.3

Vegetables

Food, per 100 g	kcal	Protein	Fat	Carbs
Cucumber, with peel, raw 0.5 cup slices (52 g): 8 kcal FDC	15	0.7	0.1	3.6
Tomato, red, ripe, raw 1 medium whole (2-3/5" dia) (123 g): 22 kcal FDC	18	0.9	0.2	3.9
Lettuce, romaine, raw 1 cup shredded (47 g): 8 kcal FDC	17	1.2	0.3	3.3
Spinach, raw 1 cup (30 g): 7 kcal FDC	23	2.9	0.4	3.6
Carrot, raw 1 medium (61 g): 25 kcal FDC	41	0.9	0.2	9.6
Broccoli, raw 1 cup chopped (91 g): 31 kcal FDC	34	2.8	0.4	6.6
Cauliflower, raw 1 cup chopped (1/2" pieces) (107 g): 27 kcal FDC	25	1.9	0.3	5.0
Potato, boiled without skin 1 medium (2-1/4" to 3-1/4" dia.) (167 g): 144 kcal FDC	86	1.7	0.1	20.0
Sweet potato, baked in skin 1 medium (2" dia, 5" long, raw) (114 g): 103 kcal FDC	90	2.0	0.1	20.7
Onion, raw 1 medium (2-1/2" dia) (110 g): 44 kcal FDC	40	1.1	0.1	9.3
Bell pepper, green, raw 1 medium (approx 2-3/4" long, 2-1/2" dia) (119 g): 24 kcal FDC	20	0.9	0.2	4.6
Bell pepper, red, raw 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g): 31 kcal FDC	26	1.0	0.3	6.0
Zucchini, with skin, raw 1 medium (196 g): 33 kcal FDC	17	1.2	0.3	3.1
Eggplant, raw 1 cup, cubes (82 g): 20 kcal FDC	25	1.0	0.2	5.9
Okra, raw 1 cup (100 g): 33 kcal FDC	33	1.9	0.2	7.5
Cabbage, raw 1 cup, chopped (89 g): 22 kcal FDC	25	1.3	0.1	5.8
Green beans, raw 1 cup 1/2" pieces (100 g): 31 kcal FDC	31	1.8	0.2	7.0
Green peas, raw 1 cup (145 g): 117 kcal FDC	81	5.4	0.4	14.4
Sweet corn, yellow, boiled 1 ear medium (6-3/4" to 7-1/2" long) (103 g): 99 kcal FDC	96	3.4	1.5	21.0
Mushrooms, white, raw 1 cup, pieces or slices (70 g): 15 kcal FDC	22	3.1	0.3	3.3
Beetroot, boiled 2 beets (2" dia, sphere) (100 g): 44 kcal FDC	44	1.7	0.2	10.0
French fries, fast-food, fried in vegetable oil 1 serving small (71 g): 222 kcal FDC	312	3.4	14.7	41.4

Nuts and seeds

Food, per 100 g	kcal	Protein	Fat	Carbs
Almonds, raw 1 oz (23 whole kernels) (28.35 g): 164 kcal FDC	579	21.1	49.9	21.6
Walnuts, English 1 oz (14 halves) (28.35 g): 185 kcal FDC	654	15.2	65.2	13.7
Cashews, raw 1 oz (28.35 g): 157 kcal FDC	553	18.2	43.9	30.2
Pistachios, raw 1 oz (49 kernels) (28.35 g): 159 kcal FDC	560	20.2	45.3	27.2
Peanuts, raw 1 oz (28.35 g): 161 kcal FDC	567	25.8	49.2	16.1
Hazelnuts 1 oz (21 whole kernels) (28.35 g): 178 kcal FDC	628	14.9	60.8	16.7
Pecans 1 oz (19 halves) (28.35 g): 196 kcal FDC	691	9.2	72.0	13.9
Macadamia nuts, raw 1 oz (10-12 kernels) (28.35 g): 204 kcal FDC	718	7.9	75.8	13.8
Sunflower seed kernels, dried 1 cup (140 g): 818 kcal FDC	584	20.8	51.5	20.0
Pumpkin seed kernels, dried 1 oz (28.35 g): 158 kcal FDC	559	30.2	49.0	10.7
Chia seeds, dried 1 oz (28.35 g): 138 kcal FDC	486	16.5	30.7	42.1
Sesame seeds, whole, dried 1 tbsp (9 g): 52 kcal FDC	573	17.7	49.7	23.4
Tahini (sesame paste), from roasted kernels 1 tbsp (15 g): 89 kcal FDC	595	17.0	53.8	21.2

Eggs and dairy

Food, per 100 g	kcal	Protein	Fat	Carbs
Egg, whole, raw 1 large (50 g): 72 kcal FDC	143	12.6	9.5	0.7
Egg, hard-boiled 1 large (50 g): 78 kcal FDC	155	12.6	10.6	1.1
Egg, fried 1 large (46 g): 90 kcal FDC	196	13.6	14.8	0.8
Egg, scrambled 1 large (61 g): 91 kcal FDC	149	10.0	11.0	1.6
Omelet, plain 1 large (61 g): 94 kcal FDC	154	10.6	11.7	0.6
Egg white, raw 1 large (33 g): 17 kcal FDC	52	10.9	0.2	0.7
Egg yolk, raw 1 large (17 g): 55 kcal FDC	322	15.9	26.5	3.6
Milk, whole (3.25% fat) 1 cup (244 g): 149 kcal FDC	61	3.1	3.2	4.8
Milk, 2% fat 1 cup (244 g): 122 kcal FDC	50	3.3	2.0	4.8
Milk, 1% fat 1 cup (244 g): 102 kcal FDC	42	3.4	1.0	5.0
Milk, skim (fat-free) 1 cup (245 g): 83 kcal FDC	34	3.4	0.1	5.0
Laban (closest USDA match: cultured buttermilk, low fat) 1 cup (245 g): 98 kcal FDC	40	3.3	1.1	4.8
Yogurt, plain, whole milk 1 cup (8 fl oz) (245 g): 149 kcal FDC	61	3.5	3.2	4.7
Yogurt, plain, low fat 1 cup (8 fl oz) (245 g): 154 kcal FDC	63	5.2	1.6	7.0
Greek yogurt, plain, nonfat 1 container (170 g): 100 kcal FDC	59	10.2	0.4	3.6
Greek yogurt, plain, whole milk FDC	97	9.0	5.0	4.0
Feta cheese 1 oz (28.35 g): 75 kcal FDC	265	14.2	21.5	3.9
Cheddar cheese 1 slice (1 oz) (28 g): 113 kcal FDC	403	22.9	33.3	3.4
Cream cheese 1 tbsp (14.5 g): 51 kcal FDC	350	6.2	34.4	5.5
Mozzarella, whole milk 1 oz (28.35 g): 85 kcal FDC	299	22.2	22.1	2.4
Cottage cheese, 2% fat 4 oz (113 g): 92 kcal FDC	81	10.4	2.3	4.8

Meat, chicken and fish

Food, per 100 g	kcal	Protein	Fat	Carbs
Chicken breast, meat only, roasted 0.5 breast, bone and skin removed (86 g): 142 kcal FDC	165	31.0	3.6	0.0
Chicken breast, skinless, raw 4 oz (113 g): 136 kcal FDC	120	22.5	2.6	0.0
Chicken thigh, meat only, roasted 1 thigh without skin (116 g): 208 kcal FDC	179	24.8	8.2	0.0
Chicken, whole, meat and skin, roasted 3 oz (85 g): 203 kcal FDC	239	27.3	13.6	0.0
Lamb, lean only, cooked 3 oz (85 g): 175 kcal FDC	206	28.2	9.5	0.0
Lamb, lean and fat, cooked 3 oz (85 g): 250 kcal FDC	294	24.5	20.9	0.0
Beef, lean only, cooked 3 oz (85 g): 173 kcal FDC	203	29.9	8.4	0.0
Ground beef 85% lean, cooked (broiled patty) 3 oz (85 g): 212 kcal FDC	250	25.9	15.4	0.0
Tuna, light, canned in water, drained 1 can (165 g): 142 kcal FDC	86	19.4	1.0	0.0
Tuna, light, canned in oil, drained 1 can (171 g): 339 kcal FDC	198	29.1	8.2	0.0
Salmon, Atlantic, farmed, cooked 0.5 fillet (178 g): 367 kcal FDC	206	22.1	12.3	0.0
Shrimp, cooked 3 oz (85 g): 84 kcal FDC	99	24.0	0.3	0.2
Grouper (hammour), cooked 1 fillet (202 g): 238 kcal FDC	118	24.8	1.3	0.0
Sardines, Atlantic, canned in oil, drained, with bone 1 can (3.75 oz) (92 g): 191 kcal FDC	208	24.6	11.4	0.0
Spanish mackerel, cooked (closest USDA match to kingfish/kanaad) 1 fillet (146 g): 231 kcal FDC	158	23.6	6.3	0.0
Tilapia, cooked 1 fillet (87 g): 111 kcal FDC	128	26.1	2.6	0.0

Rice, grains and bread

Food, per 100 g	kcal	Protein	Fat	Carbs
White rice, long-grain, cooked 1 cup (158 g): 205 kcal FDC	130	2.7	0.3	28.2
Parboiled (sella) rice, long-grain, cooked 1 cup (158 g): 194 kcal FDC	123	2.9	0.4	26.1
Brown rice, long-grain, cooked 1 cup (202 g): 248 kcal FDC	123	2.7	1.0	25.6
Oats, rolled, dry 0.33 cup (27 g): 102 kcal FDC	379	13.2	6.5	67.7
Pasta, cooked 1 cup spaghetti not packed (124 g): 196 kcal FDC	158	5.8	0.9	30.9
Bulgur, cooked 1 cup (182 g): 151 kcal FDC	83	3.1	0.2	18.6
Quinoa, cooked 1 cup (185 g): 222 kcal FDC	120	4.4	1.9	21.3
Couscous, cooked 1 cup, cooked (157 g): 176 kcal FDC	112	3.8	0.2	23.2
Pita bread, white 1 pita, large (6-1/2" dia) (60 g): 165 kcal FDC	275	9.1	1.2	55.7
Pita bread, whole-wheat 1 pita, large (6-1/2" dia) (64 g): 168 kcal FDC	262	9.8	1.7	55.9
Whole-wheat bread (sliced) 1 slice (32 g): 81 kcal FDC	252	12.4	3.5	42.7
White bread (sliced) 1 slice (29 g): 77 kcal FDC	266	8.8	3.3	49.4
Corn flakes 1 cup (1 NLEA serving) (28 g): 108 kcal FDC	384	5.9	0.9	88.0
Croissant, butter 1 croissant, medium (57 g): 231 kcal FDC	406	8.2	21.0	45.8

Beans, lentils and chickpeas

Food, per 100 g	kcal	Protein	Fat	Carbs
Chickpeas, boiled 1 cup (164 g): 269 kcal FDC	164	8.9	2.6	27.4
Lentils, boiled 1 cup (198 g): 230 kcal FDC	116	9.0	0.4	20.1
Fava beans (ful), boiled 1 cup (170 g): 187 kcal FDC	110	7.6	0.4	19.6
Fava beans (ful), canned 1 cup (256 g): 182 kcal FDC	71	5.5	0.2	12.4
Red kidney beans, boiled 1 cup (177 g): 225 kcal FDC	127	8.7	0.5	22.8
Hummus, commercial 1 tbsp (15 g): 36 kcal FDC	237	7.8	17.8	15.0
Hummus, home prepared 1 tablespoon (15 g): 27 kcal FDC	177	4.9	8.6	20.1
Falafel 1 patty (approx 2-1/4" dia) (17 g): 57 kcal FDC	333	13.3	17.8	31.8

Oils, sweets and drinks

Food, per 100 g	kcal	Protein	Fat	Carbs
Olive oil 1 tablespoon (13.5 g): 119 kcal FDC	884	0.0	100.0	0.0
Corn oil (vegetable oil) 1 tbsp (13.6 g): 122 kcal FDC	900	0.0	100.0	0.0
Butter, salted 1 tbsp (14.2 g): 102 kcal FDC	717	0.8	81.1	0.1
Ghee (clarified butter) FDC	900	0.0	100.0	0.0
Mayonnaise, regular 1 tbsp (13.8 g): 94 kcal FDC	680	1.0	74.8	0.6
Honey 1 tbsp (21 g): 64 kcal FDC	304	0.3	0.0	82.4
Sugar, white granulated 1 tsp (4.2 g): 16 kcal FDC	387	0.0	0.0	100.0
Dark chocolate, 70-85% cocoa 1 oz (28.35 g): 170 kcal FDC	598	7.8	42.6	45.9
Milk chocolate 1 bar (1.55 oz) (44 g): 235 kcal FDC	535	7.7	29.7	59.4
Orange juice, fresh 1 cup (248 g): 112 kcal FDC	45	0.7	0.2	10.4
Cola, regular 1 can or bottle (12 fl oz) (370 g): 155 kcal FDC	42	0.0	0.2	10.4
Black coffee, brewed 1 cup (8 fl oz) (237 g): 2 kcal FDC	1	0.1	0.0	0.0
Black tea, brewed 1 cup (8 fl oz) (237 g): 2 kcal FDC	1	0.0	0.0	0.3
Sweetened condensed milk 1 fl oz (38.2 g): 123 kcal FDC	321	7.9	8.7	54.4
Evaporated milk 0.5 cup (126 g): 169 kcal FDC	134	6.8	7.6	10.0

About the numbers

Every figure is per 100 g of the food as described, raw or cooked. Protein, fat and carbs are in grams; carbs are total carbohydrate, fibre included. Under each food is a common portion, and the FDC link opens its USDA record.
USDA's portions are American sizes (a can of tuna, a can of cola), so the per-100 g figure with your own weight is the more accurate way to count.
Laban is USDA's closest match, low-fat cultured buttermilk; hammour is USDA's "grouper, mixed species"; Spanish mackerel is the nearest match to kanaad.
For cooked Gulf and Saudi dishes, see our Gulf food table. Saudi Arabia's official table is the Saudi Food and Drug Authority's, not the Ministry of Health's, and it covers 130 cooked Saudi dishes rather than single foods [2].

Frequently asked

How many calories are in a boiled egg?

A large boiled egg (50 g) has about 78 kcal; that's 155 kcal per 100 g, according to USDA.

How many calories are in a banana?

A medium banana (118 g) has about 105 kcal, or 89 per 100 g.

How many calories are in a tablespoon of olive oil?

A tablespoon (13.5 g) has about 119 kcal, and a teaspoon (4.5 g) about 40.

Is there an official Saudi calorie table?

Yes: the Saudi Food and Drug Authority's Saudi Food Composition Tables, with 130 cooked Saudi dishes and their recipes. For single foods like fruit and vegetables, this table from USDA covers them.

Sources

US Department of Agriculture, Agricultural Research Service (2018). FoodData Central: SR Legacy
National Nutrition Committee, Saudi Food and Drug Authority (2025). Saudi Food Composition Tables, 1st edition

Values checked against USDA's live data on 30 September 2026.

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