AI-generated image: Banana, red apple, a wedge of watermelon on a plate, a soft pretzel, a halved boiled egg, green grapes and a bowl of oats on a wooden table

Calorie chart: calories in food per 100 g and per portion

A doner kebab (350 g) has 620 kcal, a banana (120 g) 95 kcal, an apple (150 g) 87 kcal and a boiled egg (51 g) 73 kcal. The chart lists 164 foods and dishes per 100 g and per portion, with protein, fat, carbohydrates and fibre. All values come from the German Nutrient Database (BLS 4.0), the same ones the SmarTasty app uses.

SmarTasty

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Calories in your meal

358 kcal

Total of all foods, by amount.

Protein: 14 g
Fat: 10.1 g
Carbohydrates: 48.5 g
Fibre: 6.8 g

Porridge oats, 40 g: 139 kcal
Whole milk (3.5%), 200 g: 124 kcal
Banana, 120 g: 95 kcal

The values apply to the food as listed in the chart. Ready meals and takeaway food can differ.

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Calorie chart: all foods

Calories, protein, fat, carbs and fibre per 100 g, plus a typical portion with its calories. Underlined names lead to our ingredient guide, which uses values from the US database (USDA), often for one particular variety, so they can differ from this chart.

Fruit
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Banana	79	1 piece (120 g)	95	1.3	0.4	15.9	2.0
Apple	58	1 piece (150 g)	87	0.4	0.5	11.7	2.3
Watermelon	35	1 slice (80 g)	28	0.6	0.4	7.0	0.2
Grapes	61	1 portion (160 g)	98	0.8	0.3	12.2	1.6
Avocado	132	1 piece (120 g)	158	1.4	12.5	1.4	4.1
Peach	39	1 piece (150 g)	59	0.7	0.1	8.0	1.7
Blueberries	61	1 portion (120 g)	73	0.5	0.6	9.7	4.9
Strawberries	38	1 portion (120 g)	46	0.8	0.4	5.9	2.0
Raspberries	43	1 portion (120 g)	52	1.0	0.3	5.2	4.7
Orange	49	1 piece (195 g)	96	1.0	0.2	8.9	2.2
Mandarin	53	1 piece (80 g)	42	1.0	0.3	10.1	1.1
Pear	58	1 piece (178 g)	103	0.3	0.3	13.2	2.8
Kiwi	61	1 piece (75 g)	46	0.9	0.5	10.1	3.9
Pineapple	46	–	–	0.5	0.1	9.4	1.4
Mango	60	1 piece (335 g)	201	0.7	0.5	12.0	1.7
Cherries	70	1 cup (120 g)	84	0.9	0.3	15.3	1.9
Plum	48	1 piece (50 g)	24	0.3	0.2	10.7	1.7
Lemon	40	1 piece (80 g)	32	0.7	0.4	3.2	1.3
Pomegranate	79	1 piece (190 g)	150	0.7	0.6	16.1	2.2
Dates, dried	356	1 piece (8 g)	28	2.6	0.4	79.3	11.2

Vegetables
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Cucumber	16	1 portion (100 g)	16	1.1	0.2	2.0	0.9
Tomato	22	1 piece (95 g)	21	1.0	0.1	3.3	1.3
Red pepper	36	1 piece (145 g)	52	1.0	0.2	6.2	2.2
Carrot	40	1 piece (80 g)	32	0.8	0.4	6.5	2.9
Broccoli	35	1 portion (150 g)	53	3.6	0.6	2.3	3.0
Cauliflower	35	1 portion (200 g)	70	2.4	0.3	5.3	2.9
Courgette	22	1 piece (285 g)	63	1.3	0.3	3.0	1.1
Spinach, raw	18	1 handful (24 g)	4	2.1	0.3	0.9	1.8
Mushrooms	28	1 piece (18 g)	5	3.7	0.3	2.9	1.9
Onion	34	1 piece (100 g)	34	1.2	0.2	6.0	1.4
Garlic	97	1 clove (3 g)	3	6.1	0.4	3.0	28.3
Aubergine	19	1 piece (285 g)	54	0.6	0.2	3.0	1.4
Red kuri squash (Hokkaido)	30	–	–	1.4	0.2	5.3	0.8
Kale	53	–	–	4.2	0.7	3.3	8.4
Sauerkraut	23	1 cup (200 g)	46	1.1	0.3	1.0	2.1
Red cabbage	28	1 portion (150 g)	42	1.6	0.2	3.7	2.5
Radishes	18	1 piece (4 g)	1	1.1	0.1	2.3	1.5
Celery	17	1 stick (33 g)	6	1.2	0.1	1.5	2.6
Fennel	27	1 bulb (230 g)	62	1.4	0.2	3.4	3.3
Beetroot	43	1 piece (120 g)	52	2.1	0.1	7.2	2.5
Rocket	21	1 handful (22 g)	5	3.6	0.4	0.0	1.7
Peas, cooked	87	–	–	5.6	0.5	12.0	5.9
Sweetcorn (tinned)	79	1 tbsp (10.5 g)	8	2.7	1.9	10.8	3.6
Tomato purée	81	1 tbsp (15 g)	12	3.4	0.2	13.2	4.7

Potatoes, bread & grains
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Potatoes, raw	86	1 portion (180 g)	155	2.1	0.1	18.5	1.4
Potatoes, boiled	76	1 piece (80 g)	61	2.0	0.1	15.8	2.1
Sweet potato, raw	119	1 piece (250 g)	298	1.6	0.6	25.2	3.1
Pasta, dry	346	1 portion (75 g)	260	12.4	1.6	68.8	3.4
Pasta, cooked	146	–	–	5.4	0.7	28.7	1.5
Wholewheat pasta, dry	356	1 portion (85 g)	303	14.3	2.9	62.9	10.2
Wholewheat pasta, cooked	130	–	–	5.4	1.1	22.6	3.9
White rice, uncooked	351	1 portion (55 g)	193	7.9	0.6	77.1	2.5
White rice, cooked	117	1 portion (160 g)	187	3.3	0.4	24.8	0.6
Brown rice, cooked	128	1 portion (160 g)	205	3.0	0.9	26.3	1.4
Quinoa, uncooked	361	1 portion (75 g)	271	12.6	6.3	59.7	7.6
Quinoa, cooked	104	1 portion (185 g)	192	3.5	1.8	16.9	3.1
Couscous, cooked	156	1 portion (190 g)	296	4.9	0.7	31.1	2.8
Bulgur wheat, cooked	152	1 portion (225 g)	342	5.5	0.9	29.1	3.0
Porridge oats	348	1 portion (40 g)	139	13.2	6.7	53.3	11.0
Muesli, unsweetened	376	1 portion (50 g)	188	14.8	12.3	45.6	11.8
White bread roll	280	1 piece (50 g)	140	10.1	1.8	54.0	3.6
Wholemeal bread	210	1 slice (50 g)	105	7.2	1.0	38.0	10.0
Rye bread	218	1 slice (50 g)	109	7.4	1.0	42.0	6.1
White toast	261	1 slice (25 g)	65	8.3	3.6	46.8	4.0
Baguette	253	1 piece (150 g)	380	8.3	1.3	50.0	3.7
Crispbread	334	1 slice (12 g)	40	9.4	1.3	62.0	18.2

Pulses, nuts & seeds
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Lentils, cooked	119	1 portion (200 g)	238	9.1	0.7	15.5	7.2
Red lentils, cooked	113	1 portion (200 g)	226	8.8	0.8	16.3	3.0
Chickpeas (tinned)	136	1 portion (120 g)	163	7.5	2.7	15.5	9.8
Kidney beans, cooked	129	1 portion (120 g)	155	8.6	1.0	15.2	11.1
Tofu	115	1 portion (150 g)	173	15.5	5.6	0.0	1.3
Houmous	324	1 portion (50 g)	162	5.9	28.5	8.0	5.9
Peanuts, roasted	620	1 handful (20 g)	124	29.0	49.7	9.9	8.4
Peanut butter	606	1 tbsp (15 g)	91	24.1	47.8	16.1	7.4
Almonds	544	1 handful (20 g)	109	22.3	46.6	3.9	10.0
Walnuts	721	1 handful (20 g)	144	16.1	70.6	3.0	4.6
Hazelnuts	667	1 handful (20 g)	133	16.3	63.3	4.2	7.6
Cashew nuts	618	1 handful (20 g)	124	21.0	47.1	26.0	3.0
Pistachios	599	1 handful (20 g)	120	20.8	51.6	7.6	10.6
Macadamia nuts	736	1 handful (20 g)	147	8.8	73.0	5.2	11.4
Pecans	723	1 handful (20 g)	145	11.0	72.0	3.0	9.5
Sunflower seeds	564	1 tbsp (8.3 g)	47	26.1	47.6	4.8	5.8
Pumpkin seeds	588	1 tbsp (9 g)	53	35.5	46.3	2.8	8.7
Chia seeds	479	1 tbsp (10.5 g)	50	22.1	32.8	3.7	40.2
Linseed	470	1 tbsp (9 g)	42	22.3	36.5	1.7	22.7
Sesame seeds	565	1 tbsp (9 g)	51	20.9	50.4	1.4	11.2

Dairy & eggs
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Egg, raw	135	1 piece (51 g)	69	13.2	9.0	0.3	0.0
Egg, boiled	144	1 piece (51 g)	73	14.1	9.6	0.3	0.0
Whole milk (3.5%)	62	1 glass (200 ml)	124	3.6	3.5	4.0	0.0
Semi-skimmed milk (1.5%)	44	1 glass (200 ml)	88	3.5	1.5	3.9	0.0
Natural yoghurt (3.5%)	67	1 pot (150 g)	101	4.0	3.5	4.1	0.0
Greek-style yoghurt (10%)	124	1 pot (150 g)	186	3.3	10.0	4.5	0.0
Skyr	64	1 pot (150 g)	96	10.4	0.8	3.2	0.2
Low-fat quark	66	1 portion (125 g)	83	11.9	0.2	3.7	0.0
Cottage cheese	109	1 pot (200 g)	218	13.3	4.3	3.6	0.0
Cream cheese	252	1 portion (30 g)	76	6.6	23.3	3.7	0.0
Mozzarella	259	1 ball (125 g)	324	17.1	21.0	0.0	0.0
Feta	284	1 slice (30 g)	85	15.7	24.1	0.0	0.0
Gouda	379	1 slice (20 g)	76	22.5	31.6	0.0	0.0
Parmesan	391	1 tbsp (6 g)	23	35.6	27.4	0.1	0.0
Camembert	313	1 piece (30 g)	94	20.1	25.7	0.1	0.0
Whipping cream	308	1 tbsp (15 g)	46	2.3	31.7	3.3	0.0

Meat & fish
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Chicken breast, raw	109	1 fillet (175 g)	191	23.3	1.8	0.0	0.0
Chicken breast, cooked	144	1 fillet (140 g)	202	31.9	1.9	0.0	0.0
Turkey breast, raw	105	1 portion (195 g)	205	24.1	1.0	0.0	0.0
Beef mince, raw	224	1 portion (140 g)	314	19.1	16.4	0.0	0.0
Beef steak, cooked	166	1 portion (150 g)	249	29.1	5.5	0.0	0.0
Salmon, raw	180	1 fillet (125 g)	225	19.9	11.2	0.0	0.0
Smoked salmon	170	1 slice (25 g)	43	21.3	9.2	0.2	0.0
Tuna (tinned in water)	95	1 tin (150 g)	143	22.9	0.4	0.0	0.0
Cod, raw	79	1 fillet (125 g)	99	17.8	0.8	0.0	0.0
Coley, raw	99	–	–	19.3	2.4	0.0	0.0
Prawns, cooked	94	1 portion (75 g)	71	19.1	2.0	0.0	0.0
Fish fingers	206	1 portion (150 g)	309	13.8	9.3	16.3	0.9
Sliced turkey breast	107	1 slice (11 g)	12	23.0	1.6	0.0	0.0

Fats & oils
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)
Olive oil	899	1 tbsp (13.5 g)	121	0.0	99.9	0.0
Butter	747	1 portion (10 g)	75	0.6	82.5	0.6
Coconut oil	900	1 tbsp (13.5 g)	122	0.0	100.0	0.0
Ghee	897	1 tbsp (13.5 g)	121	0.3	99.5	0.0
Linseed oil	900	1 tbsp (13.5 g)	122	0.0	100.0	0.0

Sweets & snacks
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Sugar	400	1 tsp (4 g)	16	0.0	0.0	100.0	0.0
Honey	305	1 portion (15 g)	46	0.4	0.0	74.1	0.0
Maple syrup	240	1 tbsp (20 g)	48	0.0	0.1	59.9	–
Jam	234	1 portion (20 g)	47	0.4	0.2	56.3	1.1
Chocolate hazelnut spread	530	1 portion (15 g)	80	6.9	30.6	54.8	3.5
Milk chocolate	555	1 row (25 g)	139	6.3	35.1	52.0	2.5
Dark chocolate	534	1 row (25 g)	134	6.6	32.3	49.6	9.3
Fruit gums	312	1 handful (22 g)	69	4.8	0.3	70.7	1.0
Crisps	526	1 handful (25 g)	132	5.5	34.3	45.9	4.8
Pretzel sticks	389	–	–	11.5	4.3	73.7	4.2
Butter biscuits	456	1 piece (8 g)	36	7.5	16.1	68.9	2.4
Croissant	426	1 piece (57 g)	243	8.0	23.6	44.0	2.6
Vanilla ice cream	194	1 scoop (50 g)	97	2.4	10.2	22.6	0.3
Popcorn, salted	395	–	–	7.5	14.7	54.7	6.7
Cereal bar	428	1 bar (25 g)	107	8.4	15.4	58.5	6.1

Drinks
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Mineral water	0	1 glass (200 ml)	0	0.0	0.0	0.0	0.0
Black coffee	1	1 cup (200 ml)	2	0.1	0.0	0.0	0.3
Cappuccino	50	1 cup (180 ml)	90	2.9	2.8	3.2	0.1
Latte macchiato	50	1 glass (300 ml)	150	2.9	2.8	3.2	0.1
Black tea	0	1 cup (240 ml)	0	0.0	0.0	0.0	0.0
Orange juice	41	1 glass (200 ml)	82	0.8	0.0	8.5	0.3
Apple juice	44	1 glass (200 ml)	88	0.1	0.0	10.6	0.3
Apple juice spritzer	26	1 glass (200 ml)	52	0.1	0.0	6.1	0.2
Cola	41	1 glass (200 ml)	82	0.0	0.0	10.3	0.0
Chocolate milk	78	1 glass (200 ml)	156	3.7	3.5	7.6	0.4
Oat drink, unsweetened	29	1 glass (200 ml)	58	0.7	1.0	4.0	0.5
Soya drink, unsweetened	30	1 glass (200 ml)	60	3.2	1.3	0.4	1.8
Almond drink, unsweetened	24	1 glass (200 ml)	48	0.9	2.2	0.2	0.1
Coconut water	10	1 glass (203 ml)	20	0.3	0.4	1.3	–

Dishes & takeaway
Food	kcal per 100 g	Portion	kcal per portion	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)
Doner kebab (veal/beef)	177	1 piece (350 g)	620	11.2	5.3	20.0	1.7
Chicken doner kebab	199	1 piece (350 g)	697	13.1	7.9	18.0	1.6
Soft pretzel	282	1 piece (80 g)	226	9.1	4.1	50.0	3.8
Soft pretzel with butter	403	1 piece (95 g)	383	7.0	24.9	36.0	2.8
Margherita pizza	238	1 portion (300 g)	714	7.8	13.6	20.0	1.9
Chips (takeaway)	239	1 portion (135 g)	323	3.4	10.7	31.1	2.5
Oven chips	167	1 portion (135 g)	225	3.0	4.3	27.4	3.4
Falafel	193	1 portion (120 g)	232	8.9	8.0	17.0	7.5
Chilli con carne (beef)	158	1 portion (300 g)	474	9.9	7.9	9.0	4.9
Beef goulash	124	1 portion (300 g)	372	13.0	5.9	4.2	1.0
Breaded chicken escalope	186	1 piece (150 g)	279	20.9	8.1	6.6	0.6
Scrambled eggs	172	1 portion (120 g)	206	13.3	13.0	0.4	0.1
Pancake	211	1 piece (90 g)	190	8.8	5.0	31.6	2.2
Salmon sushi	126	1 portion (200 g)	252	7.3	3.2	16.4	0.8
Mixed salad (no dressing)	22	1 portion (135 g)	30	1.6	0.2	2.4	1.7

Source: Max Rubner-Institut, 2025

How the calculator works

The values come from the German Nutrient Database (BLS 4.0) of the Max Rubner-Institut, per 100 g of the edible part – without peel, stones or bones. The SmarTasty app’s food search uses the same values.
Calories follow the EU rule: 4 kcal per gram of protein and carbohydrate, 9 kcal per gram of fat, 3 kcal per gram of fruit acids and 2 kcal per gram of fibre. Carbohydrates are the available ones, without fibre.
Calories per portion: kcal per 100 g × grams in the portion ÷ 100, rounded to whole kcal. The app uses the same portions. They come from the Norwegian and Finnish food tables, from the USDA, or we set them ourselves, such as the takeaway doner kebab.
Drinks without their own portion: 1 glass = 200 ml. For drinks, 1 ml counts as 1 g.
Your meal: kcal per 100 g × amount ÷ 100, for each food and in total. Protein, fat, carbohydrates and fibre work the same way.

Example: Breakfast of 40 g porridge oats, 200 ml whole milk (3.5%) and a banana (120 g):

Porridge oats: 348 kcal × 40 ÷ 100 = 139 kcal
Whole milk (3.5%): 62 kcal × 200 ÷ 100 = 124 kcal
Banana: 79 kcal × 120 ÷ 100 = 95 kcal
Total: 358 kcal, 14 g protein, 10.1 g fat, 48.5 g carbohydrates

Good to know

Raw or cooked makes a big difference: 100 g of pasta has 346 kcal dry and 146 kcal cooked. Pasta soaks up water as it cooks, so the calories in your portion stay the same.
Dishes such as doner kebab, pizza or chips are averages from the database. Depending on the takeaway, recipe and size, your portion may have more or less.
Calories don’t tell you how good a food is for you. Nuts and olive oil have lots of calories and still belong in a balanced diet.
To see how much energy you need each day, use the calorie calculator.

Frequently asked questions

How many calories are in a banana?

A banana (120 g) has 95 kcal. 100 g of banana has 79 kcal, with 15.9 g of carbohydrates and 2.0 g of fibre.

How many calories are in an apple?

An apple (150 g) has 87 kcal, and 100 g of apple has 58 kcal.

How many calories are in an egg?

A boiled egg (51 g without the shell) has 73 kcal and 7.2 g of protein. 100 g of boiled egg has 144 kcal, raw egg 135 kcal.

How many calories are in a doner kebab?

A doner kebab with veal or beef (350 g) has 620 kcal, a chicken doner 697 kcal. Per 100 g that is 177 and 199 kcal. A bigger kebab, more sauce or more meat add more.

How many calories are in a pretzel?

A soft pretzel (80 g) has 226 kcal, and 100 g has 282 kcal. With butter (95 g) it has 383 kcal.

How many calories are in 100 g of pasta, cooked or dry?

100 g of pasta has 346 kcal dry and 146 kcal cooked. Cooked pasta weighs about 2.4 times as much because it soaks up water. A portion (75 g dry) has 260 kcal. If you weigh it cooked, use the cooked value. Rice works the same way: 351 kcal uncooked and 117 kcal cooked per 100 g.

How many calories are in potatoes?

100 g of potatoes has 86 kcal raw and 76 kcal boiled. A boiled potato (80 g) has 61 kcal.

How many calories are in watermelon?

100 g of watermelon has 35 kcal, and a slice (80 g) has 28 kcal.

Where do the values come from?

From the German Nutrient Database (BLS 4.0) of the Max Rubner-Institut. The food search in the SmarTasty app uses the same values.

Are my details saved?

No. The calculator works in your browser and sends nothing.

Sources

German Nutrient Database (BLS) version 4.0 (CC BY 4.0). Max Rubner-Institut, 2025
Regulation (EU) No 1169/2011 on the provision of food information to consumers, Annex XIV: conversion factors for energy. European Union, 2011
Measures, weights and portion sizes for foods (in Norwegian). Norwegian Food Safety Authority / Matvaretabellen, 2015
Fineli – food composition database. Finnish Institute for Health and Welfare (THL), 2025
FoodData Central. U.S. Department of Agriculture (USDA), 2025

By SmarTasty · Updated 31 October 2026