How Many Calories Are in 20 of the Most Popular Foods?

Calories show how much energy food provides. Knowing approximate calorie values can help with weight loss, weight maintenance, or muscle gain, but food quality and portion size matter just as much.

The values below are estimates and may vary by brand, variety, and preparation method.

Calories in 20 Popular Foods

Food	Calories	Amount
1. Apple	52 kcal	100 g
2. Banana	89 kcal	100 g
3. Orange	47 kcal	100 g
4. Boiled potatoes	87 kcal	100 g
5. Cooked rice	130 kcal	100 g
6. Cooked pasta	150 kcal	100 g
7. Oats	370 kcal	100 g dry
8. Wholegrain bread	250 kcal	100 g
9. Egg	about 70–80 kcal	1 medium egg
10. Chicken breast	165 kcal	100 g cooked
11. Beef	200–250 kcal	100 g
12. Salmon	200–210 kcal	100 g
13. 2% yoghurt	60 kcal	100 g
14. Whole milk	60 kcal	100 ml
15. Yellow cheese	350–400 kcal	100 g
16. Avocado	160 kcal	100 g
17. Almonds	580 kcal	100 g
18. Peanut butter	590 kcal	100 g
19. Dark chocolate	550–600 kcal	100 g
20. Olive oil	884 kcal	100 g

How to Use the Table

Compare foods at the same quantity and check the label. Dry and cooked products can have very different values per 100 g because of water. Oils, nuts, and cheese are concentrated energy sources, while fruit and vegetables usually have a lower energy density.

Calories Are Not the Only Measure

Two foods with the same calories can differ greatly in protein, fibre, vitamins, minerals, and satiety. For a balanced diet, combine vegetables, complete protein, quality carbohydrates, and a moderate amount of healthy fats.

Frequently Asked Questions

How many calories should I eat per day?

Your needs depend on age, sex, weight, height, activity, and goal. An online calculator can provide a starting estimate, which should be adjusted according to real progress.

Do I need to count every calorie?

No. For many people, temporarily tracking portions is enough to build a better understanding of their intake.

Does cooking change calories?

Heating itself does not create calories, but added oils and sauces increase them. Water loss or absorption changes the value per 100 g.

Conclusion

Use calories as a guide, not as the only measure of food quality. The best diet is varied, realistic, and suited to your goal and activity level.