Food Calorie Chart

Calories, protein, carbs, and fat per 100 g and in typical servings — 248 foods with Polish names and measures. Each food entry includes a gram calculator, vitamins, and comparisons with similar foods.

Calorie chart: calories, protein, carbs, fat, and fiber per 100 g
						Category
Pineapple	50	0.5	11.7	0.1	1.4	Fruit
Watermelon	30	0.6	7.2	0.2	0.4	Fruit
Avocado	160	2	1.8	14.7	6.7	Fruit
Baguette	272	10.8	49.7	2.4	2.2	Bread
Banana	89	1.1	20.2	0.3	2.6	Fruit
Roasted sweet potato	90	2	17.4	0.2	3.3	Vegetables
Raw sweet potato	86	1.6	17.1	0.1	3	Vegetables
White chocolate	539	5.9	59	32.1	0.2	Sweets and snacks
Egg white	52	10.9	0.7	0.2	0	Dairy and eggs
Raw bacon	518	9.3	0	53	0	Meat and deli meats
Smoked bacon	417	12.6	1.3	39.7	0	Meat and deli meats
Blueberries	57	0.7	12.1	0.3	2.4	Fruit
Cooked fava beans	62	4.8	6.5	0.5	3.6	Legumes
Broccoli	34	2.8	4	0.4	2.6	Vegetables
Brussels sprouts	43	3.4	5.1	0.3	3.8	Vegetables
Peach	39	0.9	8	0.3	1.5	Fruit
Vanilla pudding made with milk	113	2.8	18.8	2.9	0.1	Sweets and snacks
Dry bulgur	342	12.3	63.4	1.3	12.5	Groats, rice, pasta, and cereal flakes
Cooked bulgur	83	3.1	14.1	0.2	4.5	Groats, rice, pasta, and cereal flakes
Wheat roll	293	9.9	50.4	4.3	2.3	Bread
Cooked beet	44	1.7	8	0.2	2	Vegetables
Raw beet	43	1.6	6.8	0.2	2.8	Vegetables
Camembert	300	19.8	0.5	24.3	0	Dairy and eggs
Onion	40	1.1	7.6	0.1	1.7	Vegetables
Cheeseburger	270	13.5	23.6	12.9	1.9	Dishes and fast food
Salted potato chips	532	6.4	50.7	34	3.1	Sweets and snacks
Whole wheat bread	252	12.5	36.7	3.5	6	Bread
Wheat bread	266	8.9	46.7	3.3	2.7	Bread
Multigrain bread	265	13.4	35.9	4.2	7.4	Bread
Rye bread	259	8.5	42.5	3.3	5.8	Bread
Dried chickpeas	378	20.5	50.8	6	12.2	Legumes
Cooked chickpeas	164	8.9	19.8	2.6	7.6	Legumes
Canned chickpeas	139	7.1	16.1	2.8	6.4	Legumes
Cola	42	0	10.4	0.3	0	Drinks
Sugar-free cola	2	0.1	0.3	0	0	Drinks
Croissant	406	8.2	43.2	21	2.6	Bread
White sugar	387	0	100	0	0	Sweets and snacks
Zucchini	17	1.2	2.1	0.3	1	Vegetables
Lemon	29	1.1	6.5	0.3	2.8	Fruit
Dark chocolate	546	4.9	54.2	31.3	7	Sweets and snacks
Dark chocolate 70-85%	598	7.8	35	42.6	10.9	Sweets and snacks
Milk chocolate	535	7.7	56	29.7	3.4	Sweets and snacks
Cherries	63	1.1	13.9	0.2	2.1	Fruit
Garlic	149	6.4	31	0.5	2.1	Vegetables
Dried dates	282	2.5	67	0.4	8	Fruit
Baked cod	105	22.8	0	0.9	0	Fish and seafood
Raw cod	82	17.8	0	0.7	0	Fish and seafood
Sweet cheese bun	360	7.1	42.5	18.3	1.2	Sweets and snacks
Jam	278	0.4	67.8	0.1	1.1	Sweets and snacks
Reduced-sugar jam	151	0	36.1	0.1	1.5	Sweets and snacks
Edamame	121	11.9	3.7	5.2	5.2	Legumes
Espresso	9	0.1	1.7	0.2	0	Drinks
Dried white beans	333	23.4	45.1	0.9	15.2	Legumes
Cooked white beans	139	9.7	18.8	0.4	6.3	Legumes
Cooked kidney beans	127	8.7	15.4	0.5	7.4	Legumes
Canned red beans	124	8	16	1.1	5.5	Legumes
Feta	264	14.2	4.1	21.3	0	Dairy and eggs
Roasted chicken thigh fillet	179	24.8	0	8.2	0	Meat and deli meats
Raw chicken thigh fillet	121	19.7	0	4.1	0	Meat and deli meats
Fries	312	3.4	37.6	14.7	3.8	Dishes and fast food
Oven fries	172	2.7	26.1	5.2	2.6	Dishes and fast food
Fruit jelly	62	1.2	14.2	0	0	Sweets and snacks
Waffles	291	7.9	32.9	14.1	-	Dishes and fast food
Graham roll	266	8.7	43.6	4.7	7.5	Bread
Pomegranate	83	1.7	14.7	1.2	4	Fruit
Granola	489	13.7	45	24.3	8.9	Groats, rice, pasta, and cereal flakes
Grapefruit	42	0.8	9.1	0.1	1.6	Fruit
Dried split peas	352	23.8	38.2	1.2	25.5	Legumes
Pea soup	77	4.6	9.5	1.7	1.7	Dishes and fast food
Pear	57	0.4	12.1	0.1	3.1	Fruit
Hamburger	263	13.3	27.8	10.2	1.8	Dishes and fast food
Black tea	1	0	0.3	0	0	Drinks
Cookies	446	6.9	73	13.8	1.1	Sweets and snacks
Hot dog	247	10.6	18.4	14.8	-	Dishes and fast food
Apple	52	0.3	11.4	0.2	2.4	Fruit
Scrambled eggs	149	10	1.6	11	0	Dairy and eggs
Hard-boiled egg	155	12.6	1.1	10.6	0	Dairy and eggs
Fried egg	196	13.6	0.8	14.8	0	Dairy and eggs
Raw egg	143	12.6	0.7	9.5	0	Dairy and eggs
Blackberries	43	1.4	4.3	0.5	5.3	Fruit
0% Greek yogurt	59	10.2	3.6	0.4	0	Dairy and eggs
Plain yogurt	61	3.5	4.7	3.3	0	Dairy and eggs
Fruit yogurt	99	4	18.6	1.2	0	Dairy and eggs
Cauliflower	25	1.9	3	0.3	2	Vegetables
White cabbage	25	1.3	3.3	0.1	2.5	Vegetables
Red cabbage	31	1.4	5.3	0.2	2.1	Vegetables
Sauerkraut	19	0.9	1.4	0.1	2.9	Vegetables
Napa cabbage	16	1.2	2	0.2	1.2	Vegetables
Raw pork neck	186	17.4	0	12.4	0	Meat and deli meats
Baked carp	162	22.9	0	7.2	0	Fish and seafood
Raw carp	127	17.8	0	5.6	0	Fish and seafood
Dry buckwheat groats	346	11.7	64.7	2.7	10.3	Groats, rice, pasta, and cereal flakes
Cooked buckwheat groats	92	3.4	17.2	0.6	2.7	Groats, rice, pasta, and cereal flakes
Dry millet groats	378	11	64.4	4.2	8.5	Groats, rice, pasta, and cereal flakes
Cooked millet groats	119	3.5	22.4	1	1.3	Groats, rice, pasta, and cereal flakes
Dry barley groats	352	9.9	62.1	1.2	15.6	Groats, rice, pasta, and cereal flakes
Cooked barley groats	123	2.3	24.4	0.4	3.8	Groats, rice, pasta, and cereal flakes
Dry semolina	369	10.6	76.1	0.5	1.9	Groats, rice, pasta, and cereal flakes
Black coffee	1	0.1	0	0	0	Drinks
Ketchup	101	1	27.1	0.1	0.3	Sauces and extras
Smoked sausage	301	12.1	2	26.6	0	Meat and deli meats
Kiwi	61	1.1	11.7	0.5	3	Fruit
Clementine	47	0.9	10.3	0.2	1.7	Fruit
Dry quinoa	368	14.1	57.2	6.1	7	Groats, rice, pasta, and cereal flakes
Cooked quinoa	120	4.4	18.5	1.9	2.8	Groats, rice, pasta, and cereal flakes
Chocolate hazelnut spread	541	5.4	56.8	29.7	5.4	Sweets and snacks
Raw shrimp	85	20.1	0	0.5	-	Fish and seafood
Cooked corn	96	3.4	18.6	1.5	2.4	Vegetables
Canned corn	67	2.3	12.3	1.2	2	Vegetables
Dry couscous	376	12.8	72.4	0.6	5	Groats, rice, pasta, and cereal flakes
Cooked couscous	112	3.8	21.8	0.2	1.4	Groats, rice, pasta, and cereal flakes
Lasagna	185	10.8	9.9	10.7	1.5	Dishes and fast food
Vanilla ice cream	207	3.5	22.9	11	0.7	Sweets and snacks
Baked salmon	206	22.1	0	12.4	0	Fish and seafood
Raw salmon	208	20.4	0	13.4	0	Fish and seafood
Mayonnaise	680	1	0.6	74.9	0	Sauces and extras
Dried egg noodles	384	14.2	68	4.4	3.3	Groats, rice, pasta, and cereal flakes
Cooked egg pasta	138	4.5	24	2.1	1.2	Groats, rice, pasta, and cereal flakes
Dry whole-wheat pasta	352	13.9	64.2	2.9	9.2	Groats, rice, pasta, and cereal flakes
Cooked whole-wheat pasta	149	6	26.2	1.7	3.9	Groats, rice, pasta, and cereal flakes
Dry wheat pasta	371	13	71.5	1.5	3.2	Groats, rice, pasta, and cereal flakes
Cooked wheat pasta	158	5.8	29.1	0.9	1.8	Groats, rice, pasta, and cereal flakes
Raspberries	52	1.2	5.4	0.7	6.5	Fruit
Tangerine	53	0.8	11.5	0.3	1.8	Fruit
Mango	60	0.8	13.4	0.4	1.6	Fruit
Carrot	41	0.9	6.8	0.2	2.8	Vegetables
Margarine 80%	717	0.2	0.7	80.7	0	Fats and oils
Butter	717	0.9	0.1	81.1	0	Fats and oils
Peanut butter	598	22.2	17.3	51.4	5	Nuts, seeds, and kernels
Buttermilk	40	3.3	4.8	0.9	0	Dairy and eggs
All-purpose flour	364	10.3	73.6	1	2.7	Groats, rice, pasta, and cereal flakes
Melon	36	0.5	8.3	0.1	0.8	Fruit
Raw ground pork	263	16.9	0	21.2	0	Meat and deli meats
Raw ground beef	215	18.6	0	15	0	Meat and deli meats
Almonds	579	21.2	9.1	49.9	12.5	Nuts, seeds, and kernels
Raw Alaska pollock	70	17.2	0	0.2	-	Fish and seafood
Honey	304	0.3	82.2	0	0.2	Sweets and snacks
Milk 2%	50	3.3	4.8	2	0	Dairy and eggs
Milk 3.2%	61	3.2	4.8	3.3	0	Dairy and eggs
Coconut milk	197	2	2.8	21.3	-	Sauces and extras
Apricots	48	1.4	9.1	0.4	2	Fruit
Dried apricots	241	3.4	55.3	0.5	7.3	Fruit
Mozzarella	300	22.2	2.2	22.4	0	Dairy and eggs
Chia seeds	486	16.5	7.7	30.7	34.4	Nuts, seeds, and kernels
Nectarine	44	1.1	8.9	0.3	1.7	Fruit
Chicken nuggets	307	15.9	14	20.4	0.9	Dishes and fast food
Cucumber	15	0.7	3.1	0.1	0.5	Vegetables
Fermented cucumber	11	0.3	1.1	0.2	1.2	Vegetables
Coconut oil	892	0	0	99.1	0	Fats and oils
Canola oil	884	0	0	100	0	Fats and oils
Sunflower oil	884	0	0	100	0	Fats and oils
Olive oil	884	0	0	100	0	Fats and oils
Hazelnuts	628	15	7	60.8	9.7	Nuts, seeds, and kernels
Cashews	553	18.2	26.9	43.9	3.3	Nuts, seeds, and kernels
Walnuts	654	15.2	7	65.2	6.7	Nuts, seeds, and kernels
Roasted unsalted peanuts	587	24.4	12.9	49.7	8.4	Nuts, seeds, and kernels
Roasted salted peanuts	587	24.4	12.9	49.7	8.4	Nuts, seeds, and kernels
Oat bran	246	17.3	50.8	7	15.4	Groats, rice, pasta, and cereal flakes
Wheat bran	216	15.6	21.7	4.3	42.8	Groats, rice, pasta, and cereal flakes
Oatmeal made with water	71	2.5	10.3	1.5	1.7	Groats, rice, pasta, and cereal flakes
Salted pretzel sticks	384	10	77	2.9	3.4	Sweets and snacks
Surimi sticks	95	7.6	14.5	0.5	0.5	Fish and seafood
Red bell pepper	31	1	3.9	0.3	2.1	Vegetables
Green bell pepper	20	0.9	2.9	0.2	1.7	Vegetables
Yellow bell pepper	27	1	5.4	0.2	0.9	Vegetables
Parmesan	392	35.8	3.2	25.8	0	Dairy and eggs
Pork frankfurters	269	12.8	0.2	23.7	0.1	Meat and deli meats
Tomato passata	38	1.7	7.1	0.2	1.9	Sauces and extras
Pâté	319	14.2	1.5	28	0	Meat and deli meats
Filled doughnut	340	5.9	38.1	18.7	0.9	Sweets and snacks
Pumpkin seeds	559	30.2	4.7	49.1	6	Nuts, seeds, and kernels
Mushrooms	22	3.1	2.3	0.3	1	Vegetables
Rye crispbread	366	7.9	65.7	1.3	16.5	Bread
Gingerbread	356	3.9	49.2	16.4	-	Sweets and snacks
Potato and cheese dumplings (pierogi ruskie)	195	5.3	28.7	6.1	0.9	Dishes and fast food
Raw turkey breast	114	23.3	0	2.3	0	Meat and deli meats
Boiled chicken breast	151	29	0	3	0	Meat and deli meats
Grilled chicken breast	151	30.5	0	3.2	0	Meat and deli meats
Roasted chicken breast	165	31	0	3.6	0	Meat and deli meats
Raw chicken breast	120	22.5	0	2.6	0	Meat and deli meats
Roasted salted pistachios	569	21.1	17.3	45.8	10.3	Nuts, seeds, and kernels
Lager	43	0.5	3.6	0	0	Drinks
Margherita pizza	266	11.4	31	9.7	2.3	Dishes and fast food
Pepperoni pizza	282	11.7	29.7	11.9	2.3	Dishes and fast food
Potato pancakes	268	6.1	24.5	14.8	3.3	Dishes and fast food
Oats	379	13.2	57.6	6.5	10.1	Groats, rice, pasta, and cereal flakes
Roasted chicken drumstick with skin	191	23.4	0	10.2	0	Meat and deli meats
Orange	47	0.9	9.4	0.1	2.4	Fruit
Tomato	18	0.9	2.7	0.2	1.2	Vegetables
Sun-dried tomatoes	258	14.1	43.5	3	12.3	Vegetables
Sun-dried tomatoes in oil	213	5.1	17.5	14.1	5.8	Vegetables
Canned tomatoes	16	0.8	1.6	0.3	1.9	Vegetables
Oil-free popcorn	387	12.9	63.3	4.5	14.5	Sweets and snacks
Microwave popcorn	583	7.3	37	43.6	8.1	Sweets and snacks
Leek	61	1.5	12.4	0.3	1.8	Vegetables
Black currants	63	1.4	15.4	0.4	-	Fruit
Raisins	299	3.1	75.5	0.5	3.7	Fruit
Chicken broth	36	2.5	3.5	1.2	0	Dishes and fast food
Dry white rice	365	7.1	78.7	0.7	1.3	Groats, rice, pasta, and cereal flakes
Cooked white rice	130	2.7	27.8	0.3	0.4	Groats, rice, pasta, and cereal flakes
Dry brown rice	367	7.5	72.7	3.2	3.6	Groats, rice, pasta, and cereal flakes
Cooked brown rice	123	2.7	24	1	1.6	Groats, rice, pasta, and cereal flakes
Dry parboiled rice	374	7.5	79.1	1	1.8	Groats, rice, pasta, and cereal flakes
Cooked parboiled rice	123	2.9	25.2	0.4	0.9	Groats, rice, pasta, and cereal flakes
Radish	16	0.7	1.8	0.1	1.6	Vegetables
Roasted pork loin	192	26.5	0	8.8	0	Meat and deli meats
Raw pork loin	155	21.6	0	6.9	0	Meat and deli meats
Celeriac	42	1.5	7.4	0.3	1.8	Vegetables
Celery stalks	16	0.7	1.4	0.2	1.6	Vegetables
Edam cheese	357	25	1.4	27.8	0	Dairy and eggs
Gouda cheese	356	24.9	2.2	27.4	0	Dairy and eggs
Tilsit cheese	340	24.4	1.9	26	0	Dairy and eggs
Cottage cheese	98	11.1	3.4	4.3	0	Dairy and eggs
Flaxseed	534	18.3	1.6	42.2	27.3	Nuts, seeds, and kernels
Roasted chicken wings	254	23.8	0	16.9	0	Meat and deli meats
Shelled sunflower seeds	584	20.8	11.4	51.5	8.6	Nuts, seeds, and kernels
Dry red lentils	358	23.9	52.3	2.2	10.8	Legumes
Dry lentils	352	24.6	52.7	1.1	10.7	Legumes
Cooked lentils	116	9	12.2	0.4	7.9	Legumes
Apple juice	46	0.1	11.1	0.1	0.2	Drinks
Orange juice	49	0.7	11.2	0.1	0.3	Drinks
Soy sauce	53	8.1	4.1	0.6	0.8	Sauces and extras
Spaghetti Bolognese	121	5.8	14.8	3.6	1.6	Dishes and fast food
Apple pie	237	1.9	32.4	11	1.6	Sweets and snacks
Spinach	23	2.9	1.4	0.4	2.2	Vegetables
Cooked pork ham	100	16.9	0.6	3.4	0	Meat and deli meats
Marinated herring	262	14.2	9.6	18	0	Fish and seafood
Plums	46	0.7	10	0.3	1.4	Fruit
Dried plums	240	2.2	56.8	0.4	7.1	Fruit
Cream 12%	135	2.9	4.3	12	0	Dairy and eggs
Cream 18%	198	2.4	4.6	19.4	0	Dairy and eggs
30% cream	292	2.2	3	30.9	0	Dairy and eggs
Plain tofu	144	17.3	0.5	8.7	2.3	Legumes
Wheat tortilla	297	8	46.9	7.6	2.4	Bread
Strawberries	32	0.7	5.7	0.3	2	Fruit
Tuna in oil	198	29.1	0	8.2	0	Fish and seafood
Tuna in its own juices	86	19.4	0	1	0	Fish and seafood
Chocolate-covered wafer	526	3.5	62.6	27.6	3.4	Sweets and snacks
Rice cakes	387	8.2	77.3	2.8	4.2	Groats, rice, pasta, and cereal flakes
White wine	82	0.1	2.6	0	0	Drinks
Red wine	85	0.1	2.6	0	0	Drinks
Grapes	69	0.7	17.2	0.2	0.9	Fruit
Vodka	231	0	0	0	0	Drinks
Boiled potatoes	86	1.7	18.2	0.1	1.8	Vegetables
Raw potatoes	77	2.1	15.4	0.1	2.1	Vegetables
Tomato soup with noodles	56	1.8	7.8	1.7	0.6	Dishes and fast food
Tomato soup with rice	47	0.8	7.8	1.1	0.7	Dishes and fast food
Roasted pork ribs	361	20.9	0	30.9	0	Meat and deli meats

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

How to use the calorie chart

All values are per 100 g of food in the form you weigh it. For grains, rice, pasta, legumes, and meat, dry or raw and cooked or baked versions are listed separately. Click a food name to see calories in typical servings, full nutrition information including vitamins, and a calculator to convert any amount in grams.

Sort the chart by clicking column headings, and use search to find foods by other names too, such as potatoes or blueberries. We add new foods every day.

Where does the data come from?

The nutrition information comes from the USDA FoodData Central database (SR28), maintained by the United States Department of Agriculture—one of the most widely used sources of food composition data. We matched each food with its closest equivalent and added Polish names and serving sizes using Polish measurements: tablespoons, cups, and pieces. We list carbs without fiber, as shown on food labels in the European Union.

Values are estimates—the same food can vary by variety, brand, and preparation method. For packaged foods, the most accurate information is on the label. To calculate a whole meal, you can take a photo of it in the EatSee app.

FAQs

Are the calories in the chart for foods raw or cooked?

When preparation changes the calorie content, it’s included in the food name—for example, dry white rice and cooked white rice are listed separately. Use the form you weigh: dry rice before cooking or cooked rice on your plate.

Why do the carbs differ from other charts?

We list digestible carbs, excluding fiber, as shown on food labels in the European Union. Some charts, especially American ones, include fiber in the carb total, so their values are higher.

How do I calculate the calories in a meal with several ingredients?

Add up the calories in the ingredients, using the amounts in grams that went onto your plate—the calculator on each food’s page can help. It’s quicker with the EatSee app: take a photo of your meal and the app estimates the calories and macros for the whole plate.

How many calories should I eat per day?

It depends on your sex, age, height, weight, and activity level. Calculate your daily calorie needs with the daily calorie needs calculator to see your result right away, without logging in.

This chart is for informational purposes and does not replace advice from a doctor or dietitian. How we create the calorie chart.