Foods you should always measure

These foods have the most calories per gram. Eyeballing them is how a 100-calorie portion becomes 300.

Top 5: Coconut oil (8.92 kcal per gram), Olive oil (8.84 kcal per gram), Canola oil (8.84 kcal per gram), Avocado oil (8.84 kcal per gram), Ghee (clarified butter) (8.76 kcal per gram).

Coconut oil100 kcal = ¾ tablespoon 8.92kcal per gram Olive oil100 kcal = ¾ tablespoon 8.84kcal per gram Canola oil100 kcal = ¾ tablespoon 8.84kcal per gram Avocado oil100 kcal = ¾ tablespoon 8.84kcal per gram Ghee (clarified butter)100 kcal = 1 tablespoon 8.76kcal per gram Macadamia nuts100 kcal = 5⅓ nuts 7.18kcal per gram Butter100 kcal = 1 tablespoon 7.17kcal per gram Margarine100 kcal = 1 tablespoon 7.17kcal per gram Pecans100 kcal = 9⅔ pecan halves 6.91kcal per gram Mayonnaise100 kcal = 1 tablespoon 6.8kcal per gram Pine nuts100 kcal = 87 pine nuts 6.73kcal per gram Brazil nuts100 kcal = 3¼ Brazil nuts 6.59kcal per gram Walnuts100 kcal = 7⅔ walnut halves 6.54kcal per gram Hazelnuts100 kcal = 12 hazelnuts 6.28kcal per gram Almond butter100 kcal = 1 tablespoon 6.14kcal per gram Mixed nuts (dry roasted)100 kcal = ½ oz 6.07kcal per gram Dark chocolate (70–85%)100 kcal = 17 g 5.98kcal per gram Tahini100 kcal = 1 tablespoon 5.95kcal per gram Peanut butter100 kcal = 1 tablespoon 5.88kcal per gram Peanuts100 kcal = 17 peanuts 5.87kcal per gram Sunflower seeds (kernels)100 kcal = 17 g 5.84kcal per gram Almonds100 kcal = 14 almonds 5.79kcal per gram Cashews100 kcal = 17 g 5.74kcal per gram Sesame seeds100 kcal = 2 tablespoons 5.73kcal per gram Pistachios100 kcal = 25 pistachios 5.72kcal per gram Cheese puffs100 kcal = 8 puffs 5.67kcal per gram Microwave popcorn (butter)100 kcal = 2¼ cups 5.57kcal per gram Hemp seeds100 kcal = 1¾ tablespoons 5.53kcal per gram Caesar dressing100 kcal = 1¼ tablespoons 5.42kcal per gram Chocolate hazelnut spread100 kcal = ½ tablespoon 5.39kcal per gram Milk chocolate100 kcal = ½ 1.55-oz bar 5.35kcal per gram Flaxseed (ground)100 kcal = 2⅔ tablespoons 5.34kcal per gram Potato chips100 kcal = 15 chips 5.32kcal per gram Chocolate-coated granola bar100 kcal = 19 g 5.31kcal per gram Candy-coated chocolate100 kcal = 4¾ pieces 5.19kcal per gram Peanut butter cups100 kcal = 1¼ cups 5.15kcal per gram Pepperoni100 kcal = 10 slices 5.04kcal per gram Tortilla chips100 kcal = 20 g 4.97kcal per gram Granola100 kcal = ¼ cup 4.89kcal per gram Chia seeds100 kcal = ¾ oz 4.86kcal per gram

Values per 100 calories, calculated from USDA FoodData Central.

Free printable

The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.