Calories in common portions: printable cheat sheet
Calories and macros for the usual portion of about 45 everyday foods. Good for the kitchen cupboard, nutrition lessons and first weeks of logging.
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Calories in common portions
One USDA household portion of each food, with its macros
| Food | Portion | Weight | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Fruit | ||||||
| Apple | 1 medium | 182 g | 95 | 0.5 | 25.1 | 0.3 |
| Banana | 1 medium | 118 g | 105 | 1.3 | 27 | 0.4 |
| Orange | 1 orange | 131 g | 62 | 1.2 | 15.4 | 0.2 |
| Strawberry | 1 cup halves | 152 g | 49 | 1 | 11.7 | 0.5 |
| Blueberry | 1 cup | 148 g | 84 | 1.1 | 21.4 | 0.5 |
| Grapes | 1 cup | 151 g | 104 | 1.1 | 27.3 | 0.2 |
| Avocado | 1 avocado | 201 g | 322 | 4 | 17.1 | 29.5 |
| Watermelon | 1 cup diced | 152 g | 46 | 0.9 | 11.5 | 0.2 |
| Vegetables | ||||||
| Broccoli | 1 cup chopped | 91 g | 31 | 2.6 | 6 | 0.3 |
| Carrot | 1 medium | 61 g | 25 | 0.6 | 5.8 | 0.1 |
| Spinach | 1 cup | 30 g | 7 | 0.9 | 1.1 | 0.1 |
| Tomato | 1 medium | 123 g | 22 | 1.1 | 4.8 | 0.2 |
| Potato | 1 medium | 213 g | 164 | 4.4 | 37.3 | 0.2 |
| Sweet Potato | 1 medium | 130 g | 112 | 2 | 26.2 | 0.1 |
| Cucumber | 1/2 cup sliced | 52 g | 8 | 0.3 | 1.9 | 0.1 |
| Protein foods | ||||||
| Eggs | 1 large | 50 g | 72 | 6.3 | 0.4 | 4.8 |
| Chicken Breast (Roasted) | 1/2 breast | 86 g | 142 | 26.7 | 0 | 3.1 |
| Salmon (Cooked) | 3 oz | 85 g | 175 | 18.8 | 0 | 10.5 |
| Shrimp (Cooked) | 3 oz | 85 g | 101 | 19.4 | 1.3 | 1.4 |
| Ground Beef 80/20 (Cooked) | 3 oz | 85 g | 230 | 21.9 | 0 | 15.1 |
| Tofu (Firm) | 1/2 cup | 126 g | 181 | 21.8 | 3.5 | 11 |
| Black Beans | 1 cup | 172 g | 227 | 15.2 | 40.8 | 0.9 |
| Lentils | 1 cup | 198 g | 230 | 17.9 | 39.9 | 0.8 |
| Dairy | ||||||
| Whole Milk | 1 cup | 244 g | 149 | 7.7 | 11.7 | 7.9 |
| Skim Milk | 1 cup | 245 g | 83 | 8.3 | 12.2 | 0.2 |
| Plain Yogurt (Whole Milk) | 1 container | 170 g | 104 | 5.9 | 7.9 | 5.5 |
| Cheddar Cheese | 1 slice (1 oz) | 28 g | 113 | 6.4 | 0.9 | 9.3 |
| Cottage Cheese (2% Fat) | 1 cup | 226 g | 183 | 23.6 | 10.8 | 5.1 |
| Soy Milk | 1 cup | 243 g | 131 | 7.9 | 15.3 | 4.3 |
| Grains and bread | ||||||
| White Rice (Cooked) | 1 cup | 158 g | 205 | 4.3 | 44.5 | 0.4 |
| Brown Rice | 1 cup | 195 g | 218 | 4.5 | 45.8 | 1.6 |
| Pasta (Cooked) | 1 cup spaghetti | 124 g | 196 | 7.2 | 38.3 | 1.2 |
| Oatmeal (Cooked) | 1 cup | 234 g | 166 | 5.9 | 28.1 | 3.6 |
| White Bread | 1 slice | 28 g | 75 | 2.6 | 13.8 | 1 |
| Whole Wheat Bread | 1 slice | 32 g | 81 | 4 | 13.7 | 1.1 |
| Bagel | 1 bagel | 99 g | 261 | 10.5 | 51.9 | 1.3 |
| Nuts, fats and spreads | ||||||
| Almonds | 1 oz | 28.4 g | 164 | 6 | 6.1 | 14.2 |
| Walnuts | 1 oz | 28.4 g | 185 | 4.3 | 3.9 | 18.5 |
| Peanut Butter | 2 tbsp | 32 g | 191 | 7.1 | 7.1 | 16.4 |
| Olive Oil | 1 tbsp | 13.5 g | 119 | 0 | 0 | 13.5 |
| Butter | 1 tbsp | 14.2 g | 102 | 0.1 | 0 | 11.5 |
| Snacks, sweets and drinks | ||||||
| Popcorn (Air-Popped) | 1 cup | 8 g | 31 | 1 | 6.2 | 0.4 |
| Potato Chips | 1 small bag | 28 g | 149 | 1.8 | 15.1 | 9.5 |
| Dark Chocolate (60-69% Cacao) | 1 oz | 28.4 g | 164 | 1.7 | 14.9 | 10.9 |
| Ice Cream (Vanilla) | 1/2 cup | 66 g | 137 | 2.3 | 15.6 | 7.3 |
| Chocolate Chip Cookie | 1 cookie | 12.9 g | 63 | 0.7 | 8.4 | 3.2 |
| Orange Juice | 1 cup | 248 g | 112 | 1.7 | 25.8 | 0.5 |
| Beer | 1 can (12 oz) | 356 g | 153 | 1.6 | 12.6 | 0 |
| Red Wine | 1 glass (5 fl oz) | 147 g | 125 | 0.1 | 3.8 | 0 |
Each row scales the food's USDA values per 100 g to the household portion USDA lists for it. Cooked foods are the cooked weight; a different brand, recipe or size will differ.
USDA FoodData Central records: Apple 171688, Banana 173944, Orange 169097, Strawberry 167762, Blueberry 171711, Grapes 174683, Avocado 171705, Watermelon 167765, Broccoli 170379, Carrot 170393, Spinach 168462, Tomato 170457, Potato 170026, Sweet Potato 168482, Cucumber 168409, Eggs 171287, Chicken Breast (Roasted) 171477, Salmon (Cooked) 175168, Shrimp (Cooked) 171971, Ground Beef 80/20 (Cooked) 171797, Tofu (Firm) 172475, Black Beans 173735, Lentils 172421, Whole Milk 171265, Skim Milk 171269, Plain Yogurt (Whole Milk) 171284, Cheddar Cheese 173414, Cottage Cheese (2% Fat) 172182, Soy Milk 172446, White Rice (Cooked) 168878, Brown Rice 168875, Pasta (Cooked) 169737, Oatmeal (Cooked) 173905, White Bread 2707598, Whole Wheat Bread 172688, Bagel 174899, Almonds 170567, Walnuts 170187, Peanut Butter 174266, Olive Oil 171413, Butter 173410, Popcorn (Air-Popped) 167959, Potato Chips 2709422, Dark Chocolate (60-69% Cacao) 170272, Ice Cream (Vanilla) 167575, Chocolate Chip Cookie 172716, Orange Juice 169098, Beer 168746, Red Wine 173190.
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Start free on the webThis is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, retrieved . How we calculate.