Instant overview
- This chart covers the calorie content of common foods across 10 categories: fruits, vegetables, pulses, meat, fish, dairy and eggs, carbohydrates, cooking oils, soft drinks, and alcoholic beverages
- All values are given per 100g, or per 100ml for liquids
- Cooking oils are the most calorie-dense category in the chart, ranging from 821-899kcal per 100g
- Most vegetables are very low in calories — mushrooms contain just 7kcal per 100g, one of the lowest calorie foods in the chart
This food calories chart covers the energy content of common fruits, vegetables, pulses, meats, fish, dairy products, carbohydrates, oils, and drinks — all measured per 100g or 100ml. Values range from 0kcal per 100ml for diet cola to 899kcal per 100g for coconut oil. Use the tables below to check the calorie content of everyday foods.
Food calories: at a glance
- Category | Lowest calorie item | Highest calorie item
- Fruits | Lime — 9kcal per 100g | Coconut (fresh) — 351kcal per 100g
- Vegetables | Mushroom — 7kcal per 100g | Edamame — 155kcal per 100g
- Pulses | Butter beans — 77kcal per 100g | Chickpeas — 129kcal per 100g
- Meat | Venison — 103kcal per 100g | Sausage (pork) — 301kcal per 100g
- Fish | Haddock — 75kcal per 100g | Mackerel — 233kcal per 100g
- Dairy and eggs | Skimmed milk — 34kcal per 100ml | Ghee — 878kcal per 100g
- Carbohydrates | Rice (white) — 117kcal per 100g | Pasta (white) — 353kcal per 100g
- Cooking oils | Peanut oil — 821kcal per 100g | Coconut oil — 899kcal per 100g
- Soft drinks | Diet cola — 0kcal per 100ml | Apple juice — 43kcal per 100ml
- Alcoholic beverages | Lager — 29kcal per 100ml | Rum / vodka / whiskey — 217kcal per 100ml
Jump to:
- Fruits
- Vegetables
- Pulses
- Meat
- Fish
- Dairy and eggs
- Carbohydrates
- Cooking oils
- Soft drinks
- Alcoholic beverages
- Recipes for building muscle and weight gain
- Recipes for weight loss
- Frequently asked questions
When you're planning your meals, there are all sorts of things you need to think about. Food groups, portion sizes, nutrients, variety, flavour. One thing that can be hard to keep track of is calories. Now, there's no need to count every single calorie you consume, but it can be useful to have a good idea of your typical energy intake. To help you know how many calories you are eating, we've compiled a chart detailing the calorie content of various foods.
Fruits
- Fruit calories chart | Kcal per 100g
- Apple | 43
- Apricot | 31
- Avocado | 171
- Banana | 81
- Blackberries | 21
- Cherries | 63
- Clementines | 41
- Coconut (fresh) | 351
- Cranberries | 15
- Cucumber | 14
- Dates (dried) | 235
- Figs (fresh) | 43
- Grapefruit | 34
- Kiwi | 32
- Lemon | 19
- Lime | 9
- Lychee | 58
- Mango | 48
Vegetables
- Vegetable calories chart | Kcal per 100g
- Acorn squash | 40
- Artichoke | 18
- Asparagus | 25
- Bean sprout | 31
- Beetroot | 36
- Broccoli | 34
- Brussels sprouts | 42
- Butternut squash | 36
- Cabbage | 27
- Carrot | 34
- Cauliflower | 30
- Celery | 9
- Chicory | 11
- Corn | 54
- Courgette | 16
- Edamame | 155
- Green beans | 24
- Iceberg lettuce | 14
- Kale | 39
- Leek | 23
- Mushroom | 7
- Onion | 35
- Peas | 70
- Peppers (red) | 21
- Potato | 77
- Pumpkin | 13
- Radish | 12
- Romaine lettuce | 17
- Savoy cabbage | 27
- Spinach | 25
- Turnips | 23
- Yam | 114
Pulses
- Pulses calories chart | Kcal per 100g (cooked unless otherwise noted)
- Butter beans | 77
- Cannellini beans | 96
- Chickpeas | 129
- Lentils | 96
- Kidney beans | 100
Meat
- Meat calories chart | Kcal per 100g
- Bacon (pork) | 287
- Beef mince (lean) | 169
- Chicken breast | 106
- Chicken wings | 110
- Chicken thighs | 158
- Duck breast | 165
- Escargots | 90
- Lamb steak | 155
- Lamb's liver | 137
- Sausage (chicken) | 175
- Sausage (turkey) | 167
- Sausage (pork) | 301
- Quail eggs | 158
- Turkey (dark meat) | 184
- Turkey (white meat) | 104
- Venison | 103
Fish
- Fish calories chart | Kcal per 100g
- Cod | 80
- Crab | 155
- Eel | 184
- Haddock | 75
- Herring | 200
- Lobster | 103
- Mackerel | 233
- Mussels | 104
- Oysters | 65
- Prawns | 77
- Salmon | 230
- Scallops | 118
- Sea bass | 161
- Squid | 81
- Trout | 148
- Tuna (tinned in spring water, drained) | 99
- Tuna steak | 131
Dairy and eggs
- Dairy and egg calories chart | Kcal per 100g, or Kcal per 100ml liquid
- Butter | 744
- Cheddar cheese | 416
- Cottage cheese (1%) | 103
- Cream (double) | 458
- Cream cheese | 252
- Eggs | 131
- Evaporated milk | 166
- Ghee | 878
- Goat's milk | 61
- Ice cream (vanilla) | 189
- Kefir | 56
- Milk (skimmed) | 34
- Milk (whole) | 63
- Ricotta cheese | 144
- Soured cream | 192
- Soy milk | 33
- Yoghurt | 79
- Yoghurt (low-fat) | 57
Carbohydrates
- Carbohydrate foods calories chart | Kcal per 100g
- Bread (white) | 275
- Bread (wholemeal) | 217
- Corn tortilla | 218
- English muffin | 235
- Flour tortilla | 312
- Pasta (white) | 353
- Pasta (wholewheat) | 266
- Quinoa (boiled) | 111
- Rice (brown) | 131
- Rice (white) | 117
Cooking oils
- Cooking oils calories chart | Kcal per 100g
- Coconut oil | 899
- Corn oil | 829
- Olive oil | 823
- Peanut oil | 821
- Rapeseed oil | 826
- Sunflower oil | 827
- Vegetable oil | 825
Soft drinks
- Soft drinks calories chart | Kcal per 100ml
- Apple juice | 43
- Coffee (black) | 2
- Coffee (oat milk) | 16
- Coffee (semi-skimmed milk) | 16
- Coffee (skimmed milk) | 12
- Coffee (whole milk) | 22
- Cola | 42
- Diet cola | 0
- Lemonade | 19
- Orange juice | 40
- Tea (no milk) | 2
- Tea (semi-skimmed milk) | 16
- Tea (skimmed milk) | 12
- Tea (whole milk) | 22
Alcoholic beverages
- Alcohol calories chart | Kcal per 100ml
- Champagne | 76
- Cider | 36
- Lager | 29
- Porter | 45
- Rum | 217
- Stout | 50
- Vodka | 217
- Whiskey | 217
- Red wine | 76
- White wine | 75
Recipes for building muscle and weight gain
If you want to put on muscle or gain some weight, you'll need to consume more calories than what's known as your "maintenance", which is the amount you need to stay at the same weight.
Chicken curry gyros
Seriously satisfying feel-good food, this Indian twist on a Greek classic has 541kcal and 40g of protein per serving.
Zingy chicken burger
When cravings come calling on Friday night, nothing beats this super-easy fakeaway recipe. 468kcal and 60g of protein per serving.
Fajita pasta bake
This delicious fusion has everything you want to smash those fitness goals. Just thinking about it is enough to make your mouth water. 521 calories and 28g of protein per serving.
Fajita Pasta Bake
Vegan meatball sub
A deliciously rich and "meaty" sub, perfect for a filling post-workout meal. 489kcal and 29g of protein per serving.
Vegan “Meatball” Sub
Recipes for weight loss
And the opposite is true if you want to reduce body fat: eat fewer calories than your maintenance. This can be tricky, so here are some filling, nutritious meals to help you on the way to sustainable weight loss.
Easy pasta salad meal prep
Quick, simple, and oh so tasty — this recipe is designed for convenient lower-calorie eating. Make a big batch, portion it up, and enjoy for weekday lunches. 415kcal and 26g of protein per serving.
One-pan halloumi and harissa bake
Another delicious, easy-to-make meal that's low on calories. And the best thing is there's hardly any washing up. 409kcal and 16g of protein per serving.
Cold peanut noodle salad
If you want a low-calorie lunch that's big on flavour, fix up a bowl of these easy vegan noodles. 176kcal and 10g of protein per serving, but if you want to up the protein content, add some tofu.
Salt and pepper chicken
A Friday night fave, no doubt. Delicious, filling, and packed with nutrition. 350kcal and 41g of protein per serving.
Frequently asked questions
What food is the highest in calories?
Cooking oils are the most calorie-dense foods in this chart, typically around 800-900kcal per 100g. Among whole foods, fresh coconut (351kcal per 100g) and dried dates (235kcal per 100g) are among the most calorie-dense items listed.
How many calories should each meal contain?
Around 2,000 calories per day is the typical recommendation for women, and 2,500 for men, though this will depend on factors like height, weight, lifestyle, activity levels, and health status. For someone eating 2,000 calories per day, the energy quantity of each meal could look like this: breakfast, 400kcal; lunch, 600kcal; dinner, 600kcal; snacks and drinks, 400kcal. Of course, it's unrealistic to rigidly follow the same calorie split every day, but it is good to have a sense of how much energy each of your daily meals contains.
What are the healthiest calories to eat?
No — there's no such thing as a "healthy" or "unhealthy" calorie. All calories are the same, no matter where they come from. Some foods are obviously more nutritious than others, while some other foods may be particularly calorie dense. This doesn't mean you can't eat high-calorie foods — it's just about not eating too much too often.
Which meat is lowest in calories?
Venison is the lowest calorie meat in this chart at 103kcal per 100g, followed closely by turkey (white meat) at 104kcal and chicken breast at 106kcal. These lean options provide a high amount of protein relative to their calorie content.
Which fruits are lowest in calories?
Lime is the lowest calorie fruit in this chart at just 9kcal per 100g, followed by cranberries (15kcal), lemon (19kcal), and blackberries (21kcal). Most fresh fruits are relatively low in calories, making them a good option for volume eating.
Take home message
There's no need to obsess over calories, but it is good to have a general sense of how many are in the foods you eat. This way, you can have a better understanding of your energy needs, how much and what you should eat to meet them, and enjoy eating a healthy, balanced diet. Looking to top up your protein intake conveniently? Check out our range of whey protein supplements and whey and collagen blends:
Want some more advice on your nutrition? READ THESE NEXT:
Fajita Pasta Bake
Claire is a registered dietitian and a certified health and wellness coach. She holds a master's degree in Clinical Dietetics and Nutrition from the University of Pittsburgh. With a strong background in both nutrition and coaching, Claire is passionate about using her expertise to help others achieve their health goals. In addition to her professional work, she is a certified indoor cycling instructor who enjoys running and yoga. When she’s not keeping active, she loves to cook for her family and cheer on her favourite sports teams from her hometown of Pittsburgh.
All data is from Calorie checker – NHS (www.nhs.uk).
