Food Calorie Lookup Calculator
Look up calories, protein, carbs, and fat for 100+ foods by serving size.
Covers fruits, vegetables, grains, dairy, meat, snacks, and fast food items.
Every food item contains a mix of three macronutrients, each contributing a fixed number of calories per gram.
The calorie formula: Total Calories = (Protein × 4) + (Carbohydrates × 4) + (Fat × 9)
Where protein, carbohydrates, and fat are measured in grams.
Macronutrient calorie values:
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
- Alcohol: 7 kcal per gram (not a macronutrient but still contributes)
- Dietary fiber: often listed under carbs but contributes ~2 kcal/g since it is not fully digested
Worked example: A 100 g chicken breast contains approximately:
- Protein: 31 g → 31 × 4 = 124 kcal
- Carbohydrates: 0 g → 0 kcal
- Fat: 3.6 g → 3.6 × 9 = 32 kcal
- Total: ~156 kcal
Common reference values (per 100 g):
- White rice (cooked): 130 kcal
- Whole egg: 155 kcal
- Cheddar cheese: 403 kcal
- Olive oil: 884 kcal
- Apple: 52 kcal
- Broccoli: 34 kcal
Caloric density: Foods high in fat are calorie-dense — a tablespoon of olive oil (14 g) contains 126 kcal. Foods high in water content like fruits and vegetables are low calorie-density — helpful for feeling full while eating fewer calories.
Practical tip: Weighing ingredients before cooking gives the most accurate calorie count. Cooking changes weight (water evaporates), but total calories in the food remain the same.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
SuperGlobalCalculator is independently built and maintained. See how we build and verify our calculators.