What this lookup tool is for
Sometimes you just need one quick number — how many calories are in an egg, or how much protein is in 100g of chicken breast — without wanting to build out a full recipe calculation. This tool is exactly that: a searchable reference table of common raw and cooked ingredients with calories, protein, carbohydrate and fat already filled in per 100g, adjustable instantly to any serving size you actually eat.
It's deliberately simple compared to the site's recipe calorie counter tool, which adds multiple ingredients together for a whole dish — this one is for quick single-ingredient lookups.
Raw versus cooked values matter
Where relevant, this database distinguishes cooked from raw values — cooked rice, for example, has fewer calories per 100g than dry rice simply because it has absorbed water and become heavier for the same amount of original food energy. Always check whether the listed entry matches the state of the food you're actually measuring; substituting a raw figure for a cooked ingredient (or vice versa) can meaningfully skew the numbers.
Cooking method also matters for fat content specifically — chicken breast cooked with added oil will have notably more fat than the plain cooked value shown here, which assumes no added fat during cooking.
Adjusting to your real serving size
The serving size field scales every value in the table proportionally, so entering 150g instead of the default 100g immediately updates calories and macros for every visible food, without needing to do the maths yourself. This is useful for quickly comparing two portion sizes of the same food, or checking how a specific serving you're about to eat compares to another.
Frequently Asked Questions
How accurate are these calorie figures?
They reflect commonly published average values for each food and are a solid reference for everyday use, though exact values can vary somewhat by variety, ripeness, and specific preparation method.
Why is a food's calorie count different from what I've seen elsewhere?
Small differences between sources are normal and usually come down to different varieties, cooking methods, or rounding — differences of a few calories rarely matter for everyday tracking.
Can I search for a food that isn't in the database?
This lookup covers common everyday ingredients; for less common or branded foods, checking the packaging or a dedicated nutrition database directly will be more accurate.
Does the serving size field work for all foods in the list at once?
Yes, changing the serving size instantly recalculates every row currently shown, whether you're viewing one search result or several.