Food Grams to Calories Database

Cooked white rice is an easily digestible complex carbohydrate staple supplying ~130 calories per 100 grams. Standard cooked long-grain rice contains 28.2g carbs, 2.7g protein, and negligible fat.

Cooked brown rice retains its nutrient-dense bran and germ layers, supplying 123 calories and 1.6g of dietary fiber per 100 grams with a low glycemic index.

Cooked boneless skinless chicken breast is the benchmark lean animal protein, delivering 165 calories, 31 grams of high-biological-value protein, and only 3.6 grams of fat per 100 grams.

Cooked Atlantic salmon provides 206 calories per 100 grams, combining 22.1 grams of complete protein with 12.3 grams of heart-healthy polyunsaturated omega-3 fatty acids (EPA and DHA).

Cooked 90% lean ground beef provides 217 calories and 26.1 grams of protein per 100 grams, offering bioavailable heme iron, zinc, and dietary creatine.

Raw fresh bananas provide 89 calories and 22.8 grams of carbohydrates per 100 grams, serving as a rich whole-food source of potassium, vitamin B6, and prebiotic fiber.

Fresh blueberries supply only 57 calories per 100 grams, offering high satiety and antioxidant anthocyanins with 2.4g of dietary fiber.

Fresh strawberries provide just 32 calories and 7.7 grams of carbohydrates per 100 grams, making them an ideal high-volume, low-calorie fruit for weight loss.

Raw Haas avocado yields 160 calories per 100 grams, featuring 14.7g of monounsaturated fats and 6.7g of dietary fiber with minimal net carbs.

Baked Russet potatoes provide 93 calories and 21.2 grams of complex carbohydrates per 100 grams, holding the highest satiety ranking of any tested carbohydrate staple.

Baked sweet potato provides 90 calories per 100 grams, supplying 20.7g of complex carbohydrates, 3.3g of dietary fiber, and over 100% of the daily value for provitamin A.

Fresh raw watermelon delivers only 30 calories per 100 grams with 7.6g of natural fruit sugars, providing exceptional hydration and fullness per calorie.

Raw zucchini is a premier volumetric vegetable providing just 17 calories per 100 grams, popular for spiralized low-carb pasta substitutes.

Hard-boiled whole eggs supply 155 calories per 100 grams (~78 kcal per large egg), featuring gold-standard complete protein, choline, and fat-soluble vitamins.

Cooked egg whites provide 52 calories and 10.9 grams of pure protein per 100 grams with zero cholesterol and minimal fat.

Raw whole almonds supply 579 calories per 100 grams (~164 kcal per ounce), featuring 49.9g of healthy fats, 21.2g of plant protein, and 12.5g of fiber.

Smooth peanut butter packs 588 calories per 100 grams (~188 kcal per 2 tbsp), supplying 25.1g of protein alongside dense monounsaturated fats.

Extra virgin olive oil contains 884 calories per 100 grams (126 kcal per tablespoon), providing 100% pure plant lipids dominated by cardioprotective oleic acid.

Dry rolled oats supply 389 calories per 100 grams (~155 kcal per 40g serving), delivering 16.9g of protein and 10.6g of heart-healthy beta-glucan fiber.