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.