USDA data · 306 foods
What does 100 calories actually look like?
Same calories, very different plates. See exact 100-calorie portions in grams, ounces and things you can count, and learn to eat more while weighing less.
2¼ cucumbers (8 in)Cucumber
26 medium strawberriesStrawberries
1¼ large eggsEggs
14 almondsAlmonds
17 gDark chocolate
¾ tablespoonOlive oil
Every card is exactly 100 calories.
Plan a whole day
Find your number →Browse 306 foods
Fruit
All 43 →
Avocado100 kcal = ⅓ avocado
Banana100 kcal = 1 medium banana
Apple100 kcal = 1 medium apple
Grapes100 kcal = 30 grapes
Strawberries100 kcal = 26 medium strawberries
Blueberries100 kcal = 129 blueberries
Cherries100 kcal = 19 cherries
Orange100 kcal = 1½ oranges
Tangerine (mandarin)100 kcal = 2¼ medium tangerines
Peaches100 kcal = 1¾ medium peaches
Watermelon100 kcal = 2¼ cups (diced)
Cantaloupe100 kcal = 1¾ cups (cubed)
Pineapple100 kcal = 1¼ cups (chunks)
Mango100 kcal = 1 cup (pieces)
Kiwi100 kcal = 2⅓ kiwis
Raisins100 kcal = 64 raisins
Medjool dates100 kcal = 1½ dates
Blackberries100 kcal = 233 g
Raspberries100 kcal = 192 g
Pear100 kcal = 1 medium pear
Plum100 kcal = 3¼ plums
Apricots100 kcal = 6 apricots
Nectarine100 kcal = 1⅔ medium nectarines
Grapefruit100 kcal = 2 grapefruit halves
Clementine100 kcal = 3 clementines
Lemon100 kcal = 6 lemons
Lime100 kcal = 5 limes
Honeydew melon100 kcal = 1⅔ cups (diced)
Papaya100 kcal = 1⅔ cups (pieces)
Pomegranate100 kcal = ½ pomegranate
Figs (fresh)100 kcal = 2⅔ medium figs
Dried figs100 kcal = 4¾ dried figs
Prunes100 kcal = 4⅓ prunes
Dried apricots100 kcal = 12 halves
Dried cranberries100 kcal = ¾ quarter cup
Banana chips100 kcal = 29 g
Coconut meat100 kcal = ⅔ piece (2x2 in)
Guava100 kcal = 2⅔ guavas
Passion fruit100 kcal = 5¾ passion fruits
Lychees100 kcal = 16 lychees
Persimmon100 kcal = ¾ persimmon
Cranberries (fresh)100 kcal = 2¼ cups
Applesauce (unsweetened)100 kcal = 1 cup
See all 43 fruit Vegetables
All 40 →
Baby carrots100 kcal = 29 baby carrots
Broccoli100 kcal = 3¼ cups (chopped)
Cucumber100 kcal = 2¼ cucumbers (8 in)
Cherry tomatoes100 kcal = 33 cherry tomatoes
Baked potato100 kcal = ⅔ medium potato
Sweet potato100 kcal = 1 medium sweet potato
Spinach (raw)100 kcal = 14 cups
Kale (raw)100 kcal = 14 cups (chopped)
Romaine lettuce100 kcal = 13 cups (shredded)
Iceberg lettuce100 kcal = 10 cups (shredded)
Cauliflower100 kcal = 3¾ cups (chopped)
Zucchini100 kcal = 3 medium zucchini
Red bell pepper100 kcal = 3¼ medium peppers
Green bell pepper100 kcal = 4¼ medium peppers
Celery100 kcal = 18 medium stalks
White mushrooms100 kcal = 25 medium mushrooms
Onion100 kcal = 2¼ medium onions
Asparagus100 kcal = 31 spears
Green beans100 kcal = 3¼ cups
Brussels sprouts100 kcal = 12 sprouts
Cabbage100 kcal = 4½ cups (chopped)
Sweet corn (cooked)100 kcal = 1 medium ear
Green peas (cooked)100 kcal = 1⅔ half cups
Beets (cooked)100 kcal = 4½ beets (2 in)
Eggplant100 kcal = 5 cups (cubed)
Radishes100 kcal = 139 radishes
Butternut squash (baked)100 kcal = 1¼ cups (cubed)
Spaghetti squash (cooked)100 kcal = 2⅓ cups
Pumpkin (canned)100 kcal = 1¼ cups
Artichoke (cooked)100 kcal = 1½ medium artichokes
Okra100 kcal = 3 cups
Bok choy100 kcal = 11 cups (shredded)
Snap peas100 kcal = 3¾ cups
Garlic100 kcal = 22 cloves
Mashed potatoes100 kcal = ½ cup
French fries (oven-baked)100 kcal = 8 fries
Hash browns100 kcal = ¼ cup
Dill pickles100 kcal = 24 pickle spears
Sauerkraut100 kcal = 3¾ cups
Salsa100 kcal = 19 tablespoons
See all 40 vegetables Protein foods
All 46 →
Eggs100 kcal = 1¼ large eggs
Chicken breast (roasted)100 kcal = 61 g
Salmon (cooked)100 kcal = 48 g
Shrimp (cooked)100 kcal = 15 large shrimp
Bacon100 kcal = 1¾ slices
Chickpeas (cooked)100 kcal = ⅓ cup
Edamame (shelled)100 kcal = ½ cup
Hummus100 kcal = 2¾ tablespoons
Ground beef 85% lean (cooked)100 kcal = 1⅓ 3-oz patties
Ground beef 93% lean (cooked)100 kcal = 1¾ 3-oz patties
Sirloin steak (cooked)100 kcal = 2 oz
Ground turkey (cooked)100 kcal = 1¾ oz
Turkey breast (deli)100 kcal = 6 slices
Chicken thigh (roasted)100 kcal = ½ thigh
Chicken wings (with skin)100 kcal = 39 g
Chicken nuggets (frozen, white meat)100 kcal = 2 nuggets
Ham (deli)100 kcal = 2¼ slices
Pork chop (cooked)100 kcal = ¾ chop
Pork tenderloin (roasted)100 kcal = 2½ oz
Pork sausage (cooked)100 kcal = 1⅓ links
Hot dog (beef frank)100 kcal = ⅔ hot dog
Salami100 kcal = 2½ slices
Pepperoni100 kcal = 10 slices
Turkey bacon (cooked)100 kcal = 3⅓ slices
Canned tuna (in water)100 kcal = ½ can
Canned tuna (in oil)100 kcal = ⅓ can
Cod (cooked)100 kcal = ½ fillet
Tilapia (cooked)100 kcal = 1 fillet
Sardines (in oil)100 kcal = 4 small sardines
Crab (cooked)100 kcal = 3⅔ oz
Lobster (cooked)100 kcal = ¾ cup
Scallops (cooked)100 kcal = 3 large scallops
Egg whites100 kcal = 5¾ large egg whites
Fried egg100 kcal = 1 large egg
Scrambled eggs100 kcal = 1 large egg
Tofu (firm)100 kcal = 1½ quarter blocks
Tempeh100 kcal = ⅓ cup
Black beans (cooked)100 kcal = ½ cup
Kidney beans (cooked)100 kcal = ½ cup
Pinto beans (cooked)100 kcal = ⅓ cup
Lentils (cooked)100 kcal = ½ cup
Refried beans100 kcal = ½ cup
Baked beans100 kcal = ½ cup
Whey protein powder100 kcal = 1 scoop
Beef jerky100 kcal = 1¼ pieces
Chicken liver (pan-fried)100 kcal = 1⅓ livers
See all 46 protein foods Dairy
All 25 →
Greek yogurt (nonfat, plain)100 kcal = 1 container (170 g)
Yogurt (plain, whole milk)100 kcal = ⅔ cup
Milk (whole)100 kcal = ⅔ cup
Goat milk100 kcal = ⅔ cup
Kefir (lowfat, plain)100 kcal = 1 cup
Cheddar cheese100 kcal = ¾ slice (1 oz)
Mozzarella (part-skim)100 kcal = 1¼ slices (1 oz)
Skim milk100 kcal = 1¼ cups
2% milk100 kcal = ¾ cup
Almond milk (unsweetened)100 kcal = 2½ cups
Soy milk100 kcal = ¾ cup
Chocolate milk100 kcal = ½ cup
Cottage cheese (low-fat)100 kcal = ½ cup
Greek yogurt (whole milk)100 kcal = 103 g
Vanilla yogurt (low-fat)100 kcal = ⅔ 6-oz container
Parmesan cheese100 kcal = 4¾ tablespoons
Feta cheese100 kcal = 1⅓ oz
Swiss cheese100 kcal = 1 slice
American cheese100 kcal = 1 slice
Brie100 kcal = 1 oz
Goat cheese (soft)100 kcal = 1⅓ oz
Ricotta (part-skim)100 kcal = ¼ cup
String cheese100 kcal = 1¼ sticks (1 oz)
Whipped cream (aerosol)100 kcal = 13 tablespoons
Frozen yogurt100 kcal = ¾ half cup
See all 25 dairy Nuts & seeds
All 18 →
Almonds100 kcal = 14 almonds
Pistachios100 kcal = 25 pistachios
Peanuts100 kcal = 17 peanuts
Walnuts100 kcal = 7⅔ walnut halves
Cashews100 kcal = 17 g
Sunflower seeds (kernels)100 kcal = 17 g
Pumpkin seeds (whole, roasted)100 kcal = 67 seeds
Macadamia nuts100 kcal = 5⅓ nuts
Pecans100 kcal = 9⅔ pecan halves
Hazelnuts100 kcal = 12 hazelnuts
Brazil nuts100 kcal = 3¼ Brazil nuts
Pine nuts100 kcal = 87 pine nuts
Chia seeds100 kcal = ¾ oz
Flaxseed (ground)100 kcal = 2⅔ tablespoons
Sesame seeds100 kcal = 2 tablespoons
Hemp seeds100 kcal = 1¾ tablespoons
Trail mix100 kcal = ¾ oz
Mixed nuts (dry roasted)100 kcal = ½ oz
See all 18 nuts & seeds Bread, rice & grains
All 35 →
Oats (dry)100 kcal = ⅓ cup (dry)
White rice (cooked)100 kcal = ⅓ cup
Pasta (cooked)100 kcal = ½ cup (spaghetti)
White bread100 kcal = 1⅓ slices
Brown rice (cooked)100 kcal = ½ cup
Quinoa (cooked)100 kcal = ½ cup
Oatmeal (cooked with water)100 kcal = ⅔ cup
Couscous (cooked)100 kcal = ½ cup
Whole wheat bread100 kcal = 1¼ slices
Sourdough / French bread100 kcal = 1⅓ oz
Rye bread100 kcal = 1¼ slices
Plain bagel100 kcal = ⅓ medium bagel
English muffin100 kcal = ¾ muffin
Croissant100 kcal = ½ medium croissant
Flour tortilla100 kcal = ⅔ tortilla
Corn tortilla100 kcal = 2 tortillas
Pita bread (white)100 kcal = 1⅓ small pitas
Naan100 kcal = ⅓ piece
Hamburger bun100 kcal = ¾ bun
Dinner roll100 kcal = 1¼ rolls
Pancakes100 kcal = 1¼ 4-inch pancakes
Waffles (frozen)100 kcal = 1 waffle
Granola100 kcal = ¼ cup
Corn flakes100 kcal = 1 cup
Toasted oat cereal100 kcal = 1 cup
Bran flakes100 kcal = 1 ¾ cup
Egg noodles (cooked)100 kcal = ½ cup
Instant ramen (prepared)100 kcal = ¼ package (dry)
Whole wheat pasta (cooked)100 kcal = ½ cup
Saltine crackers100 kcal = 8 crackers
Graham crackers100 kcal = 1⅔ full sheets
Rice cakes100 kcal = 2¾ rice cakes
Blueberry muffin100 kcal = ¾ medium muffin
Biscuit100 kcal = ⅔ biscuit
Cornbread100 kcal = ½ piece
See all 35 bread, rice & grains Fats, oils & spreads
All 20 →
Peanut butter100 kcal = 1 tablespoon
Butter100 kcal = 1 tablespoon
Olive oil100 kcal = ¾ tablespoon
Coconut oil100 kcal = ¾ tablespoon
Almond butter100 kcal = 1 tablespoon
Chocolate hazelnut spread100 kcal = ½ tablespoon
Mayonnaise100 kcal = 1 tablespoon
Ranch dressing100 kcal = 1½ tablespoons
Italian dressing100 kcal = 2¾ tablespoons
Cream cheese100 kcal = 2 tablespoons
Sour cream100 kcal = 4¼ tablespoons
Heavy cream100 kcal = 2 tablespoons
Half and half100 kcal = 5 tablespoons
Margarine100 kcal = 1 tablespoon
Canola oil100 kcal = ¾ tablespoon
Avocado oil100 kcal = ¾ tablespoon
Ghee (clarified butter)100 kcal = 1 tablespoon
Pesto100 kcal = ⅓ quarter cup
Tahini100 kcal = 1 tablespoon
Caesar dressing100 kcal = 1¼ tablespoons
See all 20 fats, oils & spreads Snacks & sweets
All 41 →
Popcorn (air-popped)100 kcal = 3¼ cups
Pretzels (hard, twists)100 kcal = 4⅓ twists
Potato chips100 kcal = 15 chips
Tortilla chips100 kcal = 20 g
Dark chocolate (70–85%)100 kcal = 17 g
Chocolate chip cookies100 kcal = 2 medium cookies
Glazed donut100 kcal = ½ medium donut
Vanilla ice cream100 kcal = ¾ half-cup scoop
Honey100 kcal = 1½ tablespoons
Milk chocolate100 kcal = ½ 1.55-oz bar
Jelly beans100 kcal = 24 jelly beans
Marshmallows100 kcal = 4⅓ marshmallows
Chocolate sandwich cookies100 kcal = 1¾ cookies
Brownie100 kcal = ½ large brownie
Cheesecake100 kcal = ⅓ slice
Apple pie100 kcal = ⅓ slice
Yellow cake with chocolate frosting100 kcal = 26 g
Pound cake100 kcal = ½ slice
Sugar cookie100 kcal = 1¼ cookies
Oatmeal cookie100 kcal = 1 large cookie
Granola bar100 kcal = 1 bar
Chocolate-coated granola bar100 kcal = 19 g
Cheese puffs100 kcal = 8 puffs
Microwave popcorn (butter)100 kcal = 2¼ cups
Caramel popcorn100 kcal = ¾ oz
Pita chips100 kcal = ¾ oz
Vegetable chips100 kcal = ¾ oz
Sorbet100 kcal = 1 half cup
Chocolate ice cream100 kcal = ⅔ half-cup scoop
Ice pop100 kcal = 2½ ice pops
Maple syrup100 kcal = 2 tablespoons
Sugar100 kcal = 6¼ teaspoons
Jam100 kcal = 1¾ tablespoons
Ketchup100 kcal = 5¾ tablespoons
BBQ sauce100 kcal = 3½ tablespoons
Peanut butter cups100 kcal = 1¼ cups
Candy-coated chocolate100 kcal = 4¾ pieces
Hard candy100 kcal = 4¼ pieces
Chocolate pudding100 kcal = ¾ 3.5-oz cup
Cinnamon roll (with icing)100 kcal = ⅔ roll
Ice cream sandwich100 kcal = ⅔ sandwich
See all 41 snacks & sweets Meals & fast food
All 23 →
Cheese pizza (frozen)100 kcal = ½ slice (1/9 pizza)
Hamburger (plain)100 kcal = ½ burger
Cheeseburger (with condiments)100 kcal = ¼ cheeseburger
Bean and cheese burrito (frozen)100 kcal = ⅓ burrito
Macaroni and cheese (frozen)100 kcal = ½ cup
Cheese lasagna100 kcal = ⅓ cup
Spaghetti and meatballs100 kcal = ½ cup
Chicken noodle soup (chunky)100 kcal = 1 cup
Tomato soup (low sodium, prepared)100 kcal = 1⅓ cups
Chili with beans100 kcal = ⅓ cup
Fried rice (restaurant)100 kcal = ½ cup
Vegetable egg roll100 kcal = ⅔ egg roll
Fish sticks100 kcal = 1¼ fish sticks
Meatballs (frozen, Italian)100 kcal = 1¾ meatballs
Corn dog100 kcal = ½ corn dog
Soft pretzel100 kcal = ¼ medium pretzel
Onion rings100 kcal = 3¾ onion rings
Nachos with cheese100 kcal = ⅓ serving
Taco shells100 kcal = 1⅔ shells
Coleslaw100 kcal = ⅓ cup
Potato salad100 kcal = ¼ cup
Chicken quesadilla100 kcal = ¼ quesadilla
Pork egg roll100 kcal = ½ egg roll
See all 23 meals & fast food Drinks
All 15 →
Beer (regular)100 kcal = ⅔ 12-oz can
Red wine100 kcal = ¾ 5-oz glass
Orange juice100 kcal = 1 cup
Apple juice100 kcal = 1 cup
Cola100 kcal = ⅔ 12-oz can
Energy drink100 kcal = 1 can
Light beer100 kcal = 1 12-oz can
White wine100 kcal = ¾ 5-oz glass
Vodka, gin, rum (80 proof)100 kcal = 1 1.5-oz shot
Whiskey (86 proof)100 kcal = 1 1.5-oz shot
Black coffee100 kcal = 42 cups
Hot cocoa (homemade)100 kcal = ½ cup
Fruit punch drink100 kcal = 1½ cups
Coconut water100 kcal = 2¼ cups
Lemonade100 kcal = 1 cup
See all 15 drinks Smart lists
100-calorie snacksExact portions, most filling first
High-volume foodsEat more, weigh less
High-protein foods, ranked per 100 caloriesThe foods that give you the most protein for every 100 calories.High-fiber foods, ranked per 100 caloriesFiber slows digestion and keeps you full.Low-carb foods, ranked per 100 caloriesFoods with the fewest carbohydrates per 100 calories (pure oils excluded), useful for keto and low-carb diets.The most filling foods per calorieWe score every food on the three things that make a portion filling: volume (grams per 100 kcal), protein and fiber.Foods you should always measureThese foods have the most calories per gram.Low-sugar snacksSnack portions of exactly 100 calories with the least sugar, so you avoid the spike-and-crash that drives cravings.
Why seeing 100 calories helps you lose weight
Most people underestimate how much they eat, mainly because portions are judged by eye. Calories per gram varies more than 50-fold between the foods on this site: from about 0.15 kcal/g for cucumber to almost 9 kcal/g for oils. Filling half your plate with low-density foods lets you eat the same amount of food for far fewer calories. That's the idea behind the "volumetrics" approach to weight loss, developed by Barbara Rolls at Penn State.
Every number here comes from USDA FoodData Central. Each food page names the exact USDA entry, so you can check it yourself.
Free printable
The 100-calorie cheat sheet
One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.
Struggling with cravings?
See what helps