Scale the calories of a common food from per-100g values to your portion size.
Usage Tip
Check the actual label when you have one – brands and preparations vary.
Nutrition facts for common foods
Use the lookup above to see calories, protein, carbohydrate, fat, fibre, sugar and sodium for everyday foods, adjusted to your exact portion. Below is a quick reference for some of the most-searched foods (per 100 g).
| Food | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|
| Chicken breast | 165 | 31 g | 0 g | 3.6 g | 0 g |
| White rice (cooked) | 130 | 2.7 g | 28 g | 0.3 g | 0.4 g |
| Egg | 155 | 13 g | 1.1 g | 11 g | 0 g |
| Oatmeal (cooked) | 71 | 2.5 g | 12 g | 1.5 g | 1.7 g |
| Banana | 89 | 1.1 g | 23 g | 0.3 g | 2.6 g |
| Apple | 52 | 0.3 g | 14 g | 0.2 g | 2.4 g |
| Peanut butter | 588 | 25 g | 20 g | 50 g | 6 g |
How to read a nutrition label
Start at the top and work down: check the serving size first, because every number on the label is per serving – not per package. Then look at calories, the macros (fat, carbohydrate, protein) and finally the % Daily Value on the right, which puts each nutrient in the context of a full day.
How nutrition labels work
Labels are standardised so you can compare products. Amounts are listed in grams (or milligrams for sodium) per serving, with calories shown prominently. Ingredients are listed by weight, largest first. Remember a pack often contains several servings, so the whole pack may have several times the listed numbers.
Understanding calories and macros
Calories measure energy. They come from three macronutrients: protein and carbohydrate at 4 kcal per gram, and fat at 9 kcal per gram (alcohol adds 7). The lookup above breaks your portion into calories from each macro so you can see where the energy comes from. To plan targets, use the Macro Calculator and TDEE Calculator.
Serving size – and why it matters
Serving size is the single most misread part of a label. A “150 calorie” snack can hide three servings in one bag, tripling the real total. Always match the label’s serving to how much you actually eat – the calculator above does this for any gram amount you enter.
What does % Daily Value (%DV) mean?
%DV shows how much a nutrient in one serving contributes to a typical 2,000-calorie day. A rule of thumb: 5% or less is low, 20% or more is high. The reference Daily Values are:
| Nutrient | Daily Value |
|---|---|
| Total fat | 78 g |
| Carbohydrate | 275 g |
| Fibre | 28 g |
| Protein | 50 g |
| Sodium | 2,300 mg |
| Added sugars | 50 g |
Food lists at a glance
High-protein foods
- Chicken breast
- Greek yogurt
- Eggs
- Salmon and tuna
- Cottage cheese
- Lentils and beans
High-fibre foods
- Black beans and lentils
- Avocado
- Almonds
- Raspberries
- Oats
- Broccoli
Low-calorie foods
- Spinach and salad greens
- Broccoli
- Tomato
- Strawberries
- Cucumber
- Plain non-fat yogurt
Healthy snacks
- Apple with peanut butter
- Greek yogurt and berries
- A handful of almonds
- Carrot sticks and hummus
- Boiled eggs
- Cottage cheese
Common portion sizes
| Food | Typical serving | Approx grams |
|---|---|---|
| Chicken breast | 1 fillet | 120–170 g |
| Cooked rice | 1 cup | about 160 g |
| Oatmeal | 1 cup cooked | about 230 g |
| Peanut butter | 2 tbsp | about 32 g |
| Almonds | 1 oz / small handful | about 28 g |
| Banana | 1 medium | about 118 g |
Healthy eating tips
- Build meals around protein and vegetables, then add whole-food carbs and fats.
- Watch portion sizes – they drive total calories more than any single food.
- Favour whole foods over highly processed ones for more fibre and nutrients.
- Use labels and tools like this one to learn the foods you eat most.
Nutrition glossary
- Calorie (kcal): a unit of food energy.
- Macronutrient: protein, carbohydrate or fat – the nutrients that supply calories.
- Net carbs: total carbohydrate minus fibre.
- %DV: a nutrient’s share of a 2,000-calorie day.
- Sodium: the part of salt that affects blood pressure, measured in milligrams.
Printable nutrition reference (per 100 g)
| Food | Cal | P | C | F |
|---|---|---|---|---|
| Chicken breast | 165 | 31 | 0 | 3.6 |
| Salmon | 206 | 22 | 0 | 13 |
| Egg | 155 | 13 | 1.1 | 11 |
| White rice (cooked) | 130 | 2.7 | 28 | 0.3 |
| Oatmeal (cooked) | 71 | 2.5 | 12 | 1.5 |
| Banana | 89 | 1.1 | 23 | 0.3 |
| Almonds | 579 | 21 | 22 | 50 |
| Black beans (cooked) | 132 | 8.9 | 24 | 0.5 |