Calorie table
Calories, protein, carbs and fat per 100 g and per portion. Pick a food or search for it.
Fruit
Apple52 kcal per 100 g
Apricot48 kcal per 100 g
Avocado160 kcal per 100 g
Banana89 kcal per 100 g
Blackberries43 kcal per 100 g
Blueberries57 kcal per 100 g
Cantaloupe34 kcal per 100 g
Cherries63 kcal per 100 g
Figs74 kcal per 100 g
Grapefruit32 kcal per 100 g
Grapes69 kcal per 100 g
Kiwi61 kcal per 100 g
Lemon29 kcal per 100 g
Lime30 kcal per 100 g
Lychee66 kcal per 100 g
Mandarin53 kcal per 100 g
Mango60 kcal per 100 g
Nectarine44 kcal per 100 g
Orange47 kcal per 100 g
Papaya43 kcal per 100 g
Passion fruit97 kcal per 100 g
Peach39 kcal per 100 g
Pear57 kcal per 100 g
Persimmon70 kcal per 100 g
Pineapple50 kcal per 100 g
Plum46 kcal per 100 g
Pomegranate83 kcal per 100 g
Pomelo38 kcal per 100 g
Raspberries52 kcal per 100 g
Strawberries32 kcal per 100 g
Watermelon30 kcal per 100 g
Vegetables
Baked sweet potato90 kcal per 100 g
Beetroot43 kcal per 100 g
Boiled potatoes87 kcal per 100 g
Broad beans (cooked)62 kcal per 100 g
Broccoli34 kcal per 100 g
Brussels sprouts43 kcal per 100 g
Carrot41 kcal per 100 g
Cauliflower25 kcal per 100 g
Celery14 kcal per 100 g
Cherry tomatoes18 kcal per 100 g
Cucumber15 kcal per 100 g
Garlic149 kcal per 100 g
Green asparagus20 kcal per 100 g
Green beans31 kcal per 100 g
Green olives145 kcal per 100 g
Green peas81 kcal per 100 g
Iceberg lettuce14 kcal per 100 g
Kohlrabi27 kcal per 100 g
Onion40 kcal per 100 g
Pumpkin26 kcal per 100 g
Radishes16 kcal per 100 g
Red bell pepper26 kcal per 100 g
Red cabbage31 kcal per 100 g
Sauerkraut19 kcal per 100 g
Sour pickle11 kcal per 100 g
Spinach23 kcal per 100 g
Sweet corn86 kcal per 100 g
Tomato18 kcal per 100 g
White cabbage25 kcal per 100 g
White mushrooms22 kcal per 100 g
Zucchini17 kcal per 100 g
Bread and grains
Buckwheat groats (dry)346 kcal per 100 g
Challah with raisins349 kcal per 100 g
Cooked pasta158 kcal per 100 g
Cooked white rice130 kcal per 100 g
Corn flakes365 kcal per 100 g
Flour tortilla306 kcal per 100 g
Graham roll288 kcal per 100 g
Kaiser roll293 kcal per 100 g
Millet (dry)378 kcal per 100 g
Pasta (dry)371 kcal per 100 g
Puff pastry551 kcal per 100 g
Rice cakes387 kcal per 100 g
Rice noodles (dry)364 kcal per 100 g
Rolled oats379 kcal per 100 g
Rye bread259 kcal per 100 g
Sandwich bread266 kcal per 100 g
Semolina360 kcal per 100 g
Wheat flour364 kcal per 100 g
White bread272 kcal per 100 g
White rice (dry)365 kcal per 100 g
Whole wheat pasta (dry)352 kcal per 100 g
Wholemeal rye bread193 kcal per 100 g
Meat and fish
Chicken breast (raw)120 kcal per 100 g
Chicken liver (raw)119 kcal per 100 g
Chicken thigh (raw, skinless)121 kcal per 100 g
Cod (raw)82 kcal per 100 g
Fish sticks277 kcal per 100 g
Ground beef (15% fat, raw)215 kcal per 100 g
Ham (sliced)164 kcal per 100 g
Kaszanka (blood sausage with groats)210 kcal per 100 g
Kielbasa325 kcal per 100 g
Pork loin (raw)198 kcal per 100 g
Pork neck (raw)175 kcal per 100 g
Pork tenderloin (raw)109 kcal per 100 g
Salmon (raw)208 kcal per 100 g
Shrimp (raw)85 kcal per 100 g
Smoked mackerel338 kcal per 100 g
Smoked salmon117 kcal per 100 g
Tofu (firm)144 kcal per 100 g
Tuna in water (canned, drained)90 kcal per 100 g
Turkey breast (raw)114 kcal per 100 g
Dairy and eggs
Burrata280 kcal per 100 g
Butter717 kcal per 100 g
Camembert300 kcal per 100 g
Cheddar403 kcal per 100 g
Cottage cheese98 kcal per 100 g
Cream cheese350 kcal per 100 g
Egg143 kcal per 100 g
Egg white52 kcal per 100 g
Feta265 kcal per 100 g
Fried egg196 kcal per 100 g
Gouda356 kcal per 100 g
Greek yogurt95 kcal per 100 g
Halloumi315 kcal per 100 g
Hard-boiled egg155 kcal per 100 g
Kefir52 kcal per 100 g
Mascarpone395 kcal per 100 g
Milk 2%50 kcal per 100 g
Mozzarella299 kcal per 100 g
Oscypek (smoked sheep's cheese)300 kcal per 100 g
Parmesan392 kcal per 100 g
Plain yogurt61 kcal per 100 g
Polish farmer's cheese, half-fat119 kcal per 100 g
Polish farmer's cheese, low-fat90 kcal per 100 g
Ricotta150 kcal per 100 g
Scrambled eggs149 kcal per 100 g
Skyr (plain)64 kcal per 100 g
Sour cream198 kcal per 100 g
Whole milk61 kcal per 100 g
Nuts and seeds
Almonds579 kcal per 100 g
Cashews553 kcal per 100 g
Chia seeds486 kcal per 100 g
Desiccated coconut660 kcal per 100 g
Flaxseed534 kcal per 100 g
Hazelnuts628 kcal per 100 g
Peanuts567 kcal per 100 g
Pistachios560 kcal per 100 g
Pumpkin seeds559 kcal per 100 g
Sunflower seeds584 kcal per 100 g
Walnuts654 kcal per 100 g
Oils, sugar and spreads
Sweets and snacks
Apple pie (shortcrust)219 kcal per 100 g
Cheesecake (shortcrust)261 kcal per 100 g
Cinnamon roll352 kcal per 100 g
Jagodzianka (blueberry bun)280 kcal per 100 g
Jam doughnut340 kcal per 100 g
Jelly (gelatin dessert)60 kcal per 100 g
Polish milk fudge (krówki)383 kcal per 100 g
Popcorn (salted)500 kcal per 100 g
Sweet bun with farmer's cheese290 kcal per 100 g
Waffle291 kcal per 100 g
Dishes
Bigos (hunter's stew)132 kcal per 100 g
Breaded pork chop296 kcal per 100 g
Chicken kebab in pita199 kcal per 100 g
Chicken soup with vegetables56 kcal per 100 g
Crepe (plain)224 kcal per 100 g
Crepes with sweet farmer's cheese202 kcal per 100 g
Fasolka po bretońsku (beans in tomato sauce with sausage)159 kcal per 100 g
French fries312 kcal per 100 g
Kopytka (potato dumplings)165 kcal per 100 g
Pierogi ruskie (potato and cheese dumplings)179 kcal per 100 g
Pierogi with meat259 kcal per 100 g
Pierogi with sauerkraut and mushrooms171 kcal per 100 g
Polish pickle soup34 kcal per 100 g
Potato pancakes268 kcal per 100 g
Silesian potato dumplings137 kcal per 100 g
Stuffed cabbage rolls114 kcal per 100 g
Tomato soup with rice49 kcal per 100 g
Vegetable salad with mayonnaise151 kcal per 100 g
Drinks
Sources: USDA FoodData Central and the German Nutrient Database (BLS 4.0).