Food Calorie Chart
Approximate calorie values for common foods organised by category. Use this chart as a quick reference for meal planning and calorie tracking.
Fruits
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium (182g) | 95 |
| Banana | 1 medium (118g) | 105 |
| Orange | 1 medium (154g) | 62 |
| Strawberries | 1 cup (144g) | 46 |
| Grapes | 1 cup (92g) | 62 |
| Blueberries | 1 cup (148g) | 84 |
Vegetables
| Food | Serving Size | Calories |
|---|---|---|
| Broccoli | 1 cup (91g) | 31 |
| Carrots | 1 cup (128g) | 52 |
| Spinach | 1 cup (30g) | 7 |
| Tomato | 1 medium (182g) | 22 |
| Cucumber | 1 cup (119g) | 16 |
| Bell Pepper | 1 medium (119g) | 24 |
Proteins
| Food | Serving Size | Calories |
|---|---|---|
| Chicken Breast (cooked) | 100g | 165 |
| Salmon (cooked) | 100g | 206 |
| Eggs | 1 large (50g) | 72 |
| Greek Yogurt | 100g | 59 |
| Tofu | 100g | 76 |
| Lean Beef (cooked) | 100g | 250 |
Grains
| Food | Serving Size | Calories |
|---|---|---|
| Brown Rice (cooked) | 1 cup (195g) | 216 |
| Quinoa (cooked) | 1 cup (185g) | 222 |
| Oats (cooked) | 1 cup (234g) | 166 |
| Whole Wheat Bread | 1 slice (28g) | 81 |
| Pasta (cooked) | 1 cup (140g) | 221 |
Nuts & Seeds
| Food | Serving Size | Calories |
|---|---|---|
| Almonds | 1/4 cup (28g) | 164 |
| Peanuts | 1/4 cup (36g) | 207 |
| Chia Seeds | 1 tbsp (12g) | 58 |
| Walnuts | 1/4 cup (30g) | 196 |
Dairy
| Food | Serving Size | Calories |
|---|---|---|
| Milk (whole) | 1 cup (244g) | 149 |
| Milk (skim) | 1 cup (244g) | 83 |
| Cheddar Cheese | 1 slice (28g) | 113 |
| Cottage Cheese | 1/2 cup (113g) | 81 |
Common Foods
| Food | Serving Size | Calories |
|---|---|---|
| Avocado | 1/2 medium (68g) | 114 |
| Sweet Potato (baked) | 1 medium (114g) | 103 |
| Potato (baked) | 1 medium (173g) | 161 |
About This Chart
This chart provides approximate calorie values for common foods. Calorie content can vary based on preparation method, brand, and specific varieties. These values are averages and should be used as a guide. Always check nutrition labels for the most accurate information. Remember that calories are just one aspect of nutrition - focus on whole, nutrient-dense foods for optimal health.
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