Energy value of food products and meals per 100 gr
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Energy value of food products

Energy value of food products

Energy value of food products and different meals per 100 grams, expressed in kilocalories (kcal). These values are approximate and can vary based on factors such as preparation method, ripeness, and regional variations.

A

  • Acai Açaí berries (frozen pulp): 70 kcal
  • Acorn squash: 40 kcal
  • Adobo (Philippines, savory stew made with pork or chicken marinated in vinegar, soy sauce, garlic, and spice): 150–200 kcal
  • Agave syrup: 310 kcal
  • Agedashi Tofu (Japan, deep-fried tofu served in a dashi-based sauce, often garnished with green onions and bonito flakes): 120–150 kcal
  • Almonds: 579 kcal
  • Aloo Gobi (India, vegetarian dish made with potatoes aloo, cauliflower gobi, and Indian spices): 80–120 kcal
  • Amaranth (grain): 371 kcal
  • Anchovies (canned in oil): 210 kcal
  • Apple: 52 kcal
  • Apricot: 48 kcal
  • Arancini (Italy, rice balls stuffed with cheese, meat, or vegetables, then fried): 200–250 kcal
  • Arepas (Venezuela and Colombia, cornmeal flatbreads often filled with cheese, meat, or beans): 180–220 kcal
  • Artichoke: 47 kcal
  • Arugula: 25 kcal
  • Asparagus: 20 kcal
  • Avocado: 160 kcal
  • Aubergine (Eggplant): 25 kcal

B

  • Baba Ganoush (Middle East, roasted eggplant dip mixed with tahini, garlic, and olive oil): 120–160 kcal
  • Bacon (pork): 541 kcal
  • Baklava (Turkey and Greece, sweet pastry made of layers of filo dough filled with chopped nuts and sweetened with syrup or honey): 400–450 kcal
  • Banana: 89 kcal
  • Bangers and Mash (United Kingdom, sausages served with mashed potatoes and onion gravy): 250–300 kcal
  • Barley (pearled, cooked): 123 kcal
  • Basil: 23 kcal
  • Beef (ground, 85% lean): 250 kcal
  • Beetroot: 43 kcal
  • Biryani (India, spiced rice dish with meat or vegetables): 200–250 kcal
  • Bison (ground): 143 kcal
  • Black beans: 339 kcal
  • Blackberries: 43 kcal
  • Blueberries: 57 kcal
  • Bok choy: 13 kcal
  • Borscht (Ukraine, beetroot soup often served hot or cold, with sour cream and dill): 50–70 kcal
  • Bran (wheat): 216 kcal
  • Broccoli: 34 kcal
  • Brown rice (cooked): 123 kcal
  • Brussels sprouts: 43 kcal
  • Bulgur wheat: 83 kcal
  • Butter: 717 kcal
  • Buttermilk: 40 kcal

C

  • Cabbage: 25 kcal
  • Cantaloupe: 34 kcal
  • Carrot: 41 kcal
  • Cauliflower: 25 kcal
  • Ceviche (Peru, raw fish marinated in citrus juices, mixed with onions, cilantro, and chili peppers): 100–150 kcal
  • Chana Masala (India, chickpea curry with tomatoes and spices): 150–180 kcal
  • Cheddar cheese: 402 kcal
  • Chia seeds: 486 kcal
  • Chicken breast (skinless, cooked): 165 kcal
  • Chickpeas (cooked): 164 kcal
  • Chili con Carne (Mexico and USA, spicy stew containing chili peppers, meat, usually beef, and often beans): 200–250 kcal
  • Chocolate (dark, 70–85% cocoa): 598 kcal
  • Chow Mein (China, stir-fried noodles with vegetables and protein): 150–200 kcal
  • Coconut (dried, shredded): 660 kcal
  • Coconut oil: 862 kcal
  • Coconut water: 19 kcal
  • Cranberries: 46 kcal
  • Croissant (France, buttery, flaky, and delicious pastry): 400–450 kcal
  • Cucumber: 16 kcal

D

  • Dahl (India, stew made from lentils, seasoned with turmeric, cumin, and other spices): 100–150 kcal
  • Dates: 282 kcal
  • Doro Wat (Ethiopia, spicy chicken stew simmered in a Berbere sauce, typically served with injera): 250–300 kcal
  • Dragon fruit: 50 kcal
  • Duck breast (cooked): 337 kcal
  • Dumplings (Various Countries, dough filled with meat, vegetables, fruits or sweets, boiled, steamed, or fried): 100–200 kcal, depends a lot on filling type
  • Durian: 147 kcal

E

  • Eclairs (France, choux pastry filled with cream and topped with chocolate): 350–400 kcal
  • Edamame (cooked): 122 kcal
  • Egg (whole, raw): 143 kcal
  • Eggplant: 25 kcal
  • Eggplant Parmesan (Italy, breaded eggplant slices baked with marinara sauce and melted cheese): 180–220 kcal
  • Endive: 17 kcal
  • Escargot: 90 kcal
  • Escargots (France, snails cooked in garlic butter): 90–120 kcal

F

  • Falafel (Middle East, deep-fried balls made from ground chickpeas or fava beans, herbs, and spices): 150–200 kcal
  • Fava beans (cooked): 110 kcal
  • Figs (dried): 249 kcal
  • Flounder (cooked): 91 kcal
  • Fish (cod, cooked): 80 kcal
  • Fish (salmon, cooked): 206 kcal
  • Fish and Chips (United Kingdom, battered and fried fish served with deep-fried potato fries): 250–300 kcal
  • French fries (fried): 312 kcal
  • French Toast (France, bread soaked in a mixture of beaten eggs and milk, then fried): 200–250 kcal
  • Frittata (Italy, Italian-style Omelette with various fillings like vegetables, cheese, and meats): 150–200 kcal
  • Fufu (West Africa, starchy side dish made from boiled and fermented cassava or yams, pounded into a dough-like consistency): 100–150 kcal

G

  • Gado-Gado (Indonesia, salad of boiled vegetables, tofu, and hard-boiled eggs, served with peanut sauce): 200–250 kcal
  • Garlic: 149 kcal
  • Gazpacho (Spain, cold tomato-based soup with vegetables and seasonings): 50–70 kcal
  • Gimbap (Korea, rice and various fillings wrapped in seaweed, similar to sushi): 150–200 kcal
  • Goulash (Hungary, hearty stew made with beef, vegetables, and paprika): 150–200 kcal
  • Grapes: 69 kcal
  • Grapefruit: 42 kcal
  • Green beans: 31 kcal
  • Green lentils (cooked): 105 kcal
  • Green peas: 81 kcal
  • Green split peas (cooked): 122 kcal
  • Grilled Cheese Sandwich (USA, bread with melted cheese, grilled until golden brown): 250–300 kcal
  • Guava: 68 kcal

H

  • Haddock (cooked): 75 kcal
  • Haggis (Scotland, savory pudding made from sheep’s heart, liver, and lungs, mixed with oatmeal and spices): 250–300 kcal
  • Halloumi (Cyprus, firm, brined cheese that can be grilled or fried): 300–350 kcal
  • Ham (cooked): 145 kcal
  • Honey: 304 kcal
  • Honeydew melon: 36 kcal
  • Hot Dog (USA, sausage served in a bun, often topped with mustard, ketchup, onions, or relish): 150–200 kcal
  • Huevos Rancheros (Mexico, fried eggs served on corn tortillas topped with a tomato-chili sauce): 200–250 kcal
  • Hummus (Middle East, dip made from blended chickpeas, tahini, olive oil, lemon juice, and garlic): 150–200 kcal

I

  • Ice Cream (Various Countries, sweet frozen dessert made from dairy products and flavorings): 200–250 kcal
  • Iceberg lettuce: 14 kcal
  • Idli (India, steamed rice cakes made from fermented rice and urad dal batter): 30–50 kcal
  • Ikan Bakar (Malaysia and Indonesia, grilled fish marinated in spices and herbs): 150–200 kcal
  • Indian corn (cooked): 96 kcal
  • Injera (Ethiopia, sourdough flatbread made from teff flour, used as a base for various stews): 100–150 kcal
  • Irish moss (dried): 49 kcal
  • Irish Stew (Ireland, hearty stew made with lamb, potatoes, carrots, onions, and parsley): 150–200 kcal

J

  • Jackfruit: 95 kcal
  • Jambalaya (cooked): 143 kcal
  • Jambalaya (USA, Louisiana, rice dish with meat, seafood, and vegetables, seasoned with Cajun spices): 200–250 kcal
  • Japchae (Korea, stir-fried glass noodles with vegetables, meat, and soy sauce): 120–180 kcal
  • Jerk Chicken (Jamaica, chicken marinated with allspice, Scotch bonnet peppers, and herbs, then grilled): 180–230 kcal
  • Jicama: 38 kcal
  • Jollof Rice (West Africa, one-pot dish made with rice, tomatoes, onions, and spices): 150–200 kcal
  • Julienne Salad (France, thinly sliced vegetables often served with a light dressing): 50–80 kcal

K

  • Kale (cooked): 49 kcal
  • Katsu (Japan, breaded and deep-fried meat cutlet, usually pork or chicken): 200–250 kcal
  • Kebab (Middle East, skewered and grilled meat, often served with bread or rice): 180–250 kcal
  • Kidney beans (cooked): 127 kcal
  • Kimchi (Korea, fermented vegetables, primarily cabbage, with chili and spices): 15–30 kcal
  • Kiwi: 61 kcal
  • Kofta (Middle East and South Asia, meatballs made from ground meat and spices, baked, fried, or grilled): 180–220 kcal
  • Kohlrabi: 27 kcal
  • Koshari (Egypt, mix of rice, lentils, pasta, tomato sauce, and fried onions): 150–200 kcal

L

  • Laksa (Malaysia and Singapore, spicy noodle soup with coconut milk and seafood or chicken): 180–230 kcal
  • Lamb (cooked): 294 kcal
  • Lamb Tagine (Morocco, slow-cooked lamb with spices, dried fruits, and nuts): 200–250 kcal
  • Lasagna (Italy, baked pasta layered with meat, cheese, tomato sauce, and béchamel): 200–250 kcal
  • Leeks (cooked): 61 kcal
  • Lentil Soup (Worldwide, soup made with lentils, vegetables, and spices): 100–150 kcal
  • Lentils (cooked): 116 kcal
  • Lettuce (romaine): 15 kcal
  • Lima beans (cooked): 113 kcal
  • Lobster (cooked): 89 kcal
  • Loco Moco (Hawaii, rice topped with a hamburger patty, fried egg, and brown gravy): 250–300 kcal
  • Lychee: 66 kcal

M

  • Macadamia nuts: 718 kcal
  • Mackerel (cooked): 305 kcal
  • Maki Sushi (Japan, rice and seafood or vegetables wrapped in seaweed): 150–200 kcal
  • Mango: 60 kcal
  • Mango (dried): 318 kcal
  • Meat Pie (Various Countries, pastry filled with meat and gravy): 250–300 kcal
  • Milk (skim): 34 kcal
  • Milk (whole): 61 kcal
  • Minestrone (Italy, vegetable soup with beans, pasta, and herbs): . Energy: 70–120 kcal
  • Mole Poblano (Mexico, chicken with rich chocolate-chili sauce): 180–230 kcal
  • Moussaka (Greece, layered casserole with eggplant, minced meat, and béchamel sauce): 200–250 kcal
  • Mushrooms (white, raw): 22 kcal
  • Mustard greens (cooked): 27 kcal

N

  • Naan (India, leavened flatbread, often served with curries): 250–300 kcal
  • Nachos (Mexico, tortilla chips topped with cheese, jalapeños, and other toppings): 200–250 kcal
  • Nashi pear: 57 kcal
  • Nasi Goreng (Indonesia, fried rice with vegetables, eggs, and optional meat or seafood): 180–230 kcal
  • Nectarine: 44 kcal
  • Nicoise Salad (France, salad with tuna, hard-boiled eggs, olives, and vegetables): 120–170 kcal
  • Noodles (egg, cooked): 138 kcal
  • Nori (dried seaweed): 35 kcal
  • Nougat (France, Italy, Spain; sweet confection with nuts and sugar or honey): 400–450 kcal
  • Nuts (mixed, unsalted): 607 kcal

O

  • Oatmeal (cooked): 71 kcal
  • Okonomiyaki (Japan, savory pancake with cabbage, meat, seafood, and sauces): 200–250 kcal
  • Okra (cooked): 33 kcal
  • Olive oil: 884 kcal
  • Olives (green, canned): 145 kcal
  • Omelette (Worldwide, beaten eggs cooked with fillings like cheese, vegetables, or meat): 150–200 kcal
  • Onigiri (Japan, rice ball often filled with pickled or cooked ingredients): 150–200 kcal
  • Onion (raw): 40 kcal
  • Orange: 47 kcal
  • Orecchiette Pasta (Italy, ear-shaped pasta often served with vegetables or meat sauces): 150–200 kcal
  • Oxtail Stew (Various Countries, slow-cooked oxtail with vegetables and spices): 200–250 kcal
  • Oyster (cooked): 81 kcal

P

  • Paella (Spain, saffron-flavored rice with seafood, chicken, and vegetables): 180–230 kcal
  • Papaya: 43 kcal
  • Pasta Carbonara (Italy, pasta with eggs, cheese, pancetta, and pepper): 220–270 kcal
  • Peach: 39 kcal
  • Peanut butter: 588 kcal
  • Peanuts (dry roasted): 567 kcal
  • Pear: 57 kcal
  • Peas (green, cooked): 81 kcal
  • Peking Duck (China, roasted duck with crispy skin, often served with pancakes and hoisin sauce): 250–300 kcal
  • Pho (Vietnam, noodle soup with beef or chicken, herbs, and broth): . Energy: 150–200 kcal
  • Pierogi (Poland, dumplings filled with potatoes, cheese, or meat): 200–250 kcal
  • Pine nuts: 673 kcal
  • Pineapple: 50 kcal
  • Plum: 46 kcal
  • Pomegranate: 83 kcal
  • Pork (lean, cooked): 143 kcal
  • Potato (boiled): 87 kcal
  • Potato (fried): 312 kcal
  • Prawns (cooked): 99 kcal
  • Pumpkin (cooked): 26 kcal

Q

  • Qatayef (Middle East, sweet stuffed pancakes often filled with nuts or cheese and soaked in syrup): 300–350 kcal
  • Quail (cooked): 123 kcal
  • Quince: 57 kcal
  • Quiche (France, savory tart with a custard filling of eggs, cream, cheese, and sometimes vegetables or meat): 200–250 kcal
  • Quinoa (cooked): 120 kcal
  • Quinoa Salad (South America, salad made with cooked quinoa, vegetables, herbs, and sometimes cheese or nuts): 120–170 kcal

R

  • Radishes: 16 kcal
  • Raisins: 299 kcal
  • Ramen (Japan, noodle soup with broth, vegetables, meat, or seafood): 180–230 kcal
  • Ratatouille (France, stewed vegetables including eggplant, zucchini, bell peppers, and tomatoes): 50–100 kcal
  • Raspberries: 52 kcal
  • Ravioli (Italy, pasta pockets filled with cheese, meat, or vegetables, served with sauce): 200–250 kcal
  • Red beans (cooked): 127 kcal
  • Red cabbage (cooked): 31 kcal
  • Red lentils (cooked): 116 kcal
  • Rendang (Indonesia, spicy beef stew cooked in coconut milk and spices): 250–300 kcal
  • Rice (brown, cooked): 123 kcal
  • Rice (white, cooked): 130 kcal
  • Ricotta cheese: 174 kcal
  • Rogan Josh (India, slow-cooked curry with lamb or goat and aromatic spices): 200–250 kcal
  • Rutabaga: 38 kcal

S

  • Salmon (cooked): 206 kcal
  • Samosa (India and South Asia, Fried or baked pastry filled with spiced potatoes, peas, or meat): 150–200 kcal
  • Sardines (canned in oil): 208 kcal
  • Sauerbraten (Germany, Pot roast marinated before slow-cooking, served with vegetables and gravy): 250–300 kcal
  • Sausage (pork, cooked): 301 kcal
  • Shakshuka (Middle East / North Africa): Eggs poached in spicy tomato and pepper sauce. Energy: 150–200 kcal
  • Shrimp (cooked): 99 kcal
  • Squash (butternut, cooked): 45 kcal
  • Squash (zucchini, cooked): 17 kcal
  • Soy milk: 33 kcal
  • Soybeans (cooked): 173 kcal
  • Spanakopita (Greece, spinach and feta cheese baked in filo pastry): 200–250 kcal
  • Spinach (cooked): 23 kcal
  • Spinach (raw): 23 kcal
  • Sunflower seeds: 584 kcal
  • Sushi (Japan, Vinegared rice with seafood, vegetables, or other ingredients): 150–200 kcal
  • Sweet corn (cooked): 96 kcal
  • Sweet potato (cooked): 86 kcal

T

  • Tacos (Mexico, soft or hard tortillas filled with meat, vegetables, and sauces): 150–200 kcal
  • Tandoori Chicken (India, chicken marinated in yogurt and spices, then baked or grilled): 180–230 kcal
  • Tangerine: 53 kcal
  • Tempeh: 193 kcal
  • Tempura (Japan, battered and deep-fried seafood or vegetables): 150–200 kcal
  • Tilapia (cooked): 128 kcal
  • Tofu (silken): 55 kcal
  • Tofu (firm): 144 kcal
  • Tom Yum (Thailand, spicy and sour soup with shrimp, mushrooms, and herbs): . Energy: 80–120 kcal
  • Tomato (raw): 18 kcal
  • Trout (cooked): 148 kcal
  • Tteokbokki (Korea, spicy stir-fried rice cakes with fish cakes and sauce): 200–250 kcal
  • Tuna (canned in oil): 198 kcal
  • Turkey (cooked): 135 kcal

U

  • Ube Halaya (Philippines, sweet purple yam dessert, often made with coconut milk and sugar): 200–250 kcal
  • Udon (Japan, thick wheat noodles in broth, served with vegetables, tofu, or meat): 150–200 kcal
  • Udon noodles (cooked): 131 kcal
  • Ugali (East Africa, stiff maize porridge often served with vegetables or meat): 100–150 kcal
  • Umeboshi (pickled plum): 47 kcal
  • Unagi Don (Japan, grilled eel served over rice with a sweet soy glaze): 200–250 kcal
  • Upma (India, savory breakfast dish made from semolina and spices): 120–160 kcal

V

  • Vanilla extract: 288 kcal

  • Vinegar (apple cider): 21 kcal

  • Vanilla yogurt: 97 kcal

  • Vegetables (mixed, cooked): 80 kcal

  • Veal (cooked): 150 kcal

W

  • Watermelon: 30 kcal

  • Walnuts: 654 kcal

  • Wheat germ: 360 kcal

  • Whitefish (cooked): 134 kcal

  • Wild rice (cooked): 101 kcal

X

  • Xoconostle (sour prickly pear): 40 kcal

Y

  • Yams (cooked): 118 kcal

  • Yogurt (plain, whole milk): 61 kcal

  • Yoghurt (Greek, plain): 59 kcal

Z

  • Zucchini (cooked): 17 kcal

  • Ziti (pasta, cooked): 157 kcal

📅 Created: 08/15/2025✏️ Edited: 09/07/2025👁️ 618👤 5
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