Calories in Foods
Calories, protein, fat and carbohydrates for 195 foods — per 100 g and per typical serving.
Vegetables and watery fruits are lightest (15-35 kcal/100 g); fats, nuts and chocolate are densest (500-720 kcal/100 g). Reference points: banana 89, yogurt 2% 51, white cheese 260, white bread 265, banitsa 334, kebapche 261 kcal per 100 g.
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The number is kcal per 100 g (per 100 ml for drinks).
Bulgarian Traditional (22)
Fruits (26)
Vegetables (25)
Meat (18)
Fish & Seafood (13)
Dairy (13)
Grains & Bread (15)
Legumes (6)
Nuts & Seeds (13)
Sweets (14)
Drinks (14)
Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.
Frequently asked questions
What quantity do the calories refer to?
All values are per 100 g (per 100 ml for drinks), because that is the fair way to compare foods. Each food page also calculates a typical serving — for example 1 slice of bread (25 g) or 1 pot of yogurt (400 g).
Where does the data come from?
Values are sensibly rounded reference averages from the public USDA FoodData Central and European food-composition tables. A real product varies with variety, recipe and preparation — the label always takes precedence.
How many calories do I need per day?
It depends on sex, age, weight, height and activity. As a guide: 2,000 kcal for women and 2,500 kcal for men at moderate activity. Calculate your exact figure with our BMI & calorie calculator (Mifflin-St Jeor).
Which foods are the most caloric?
The densest are pure fats and high-fat foods: oil and butter (~717-884 kcal/100 g), mayonnaise (~680), nuts and seeds (~550-650), chocolate (~535-600) and potato chips (~536). The lightest are vegetables and watery fruits — cucumber, tomato, watermelon, strawberries (15-35 kcal/100 g).
Are calories the same raw and cooked?
Not per 100 g. Rice and pasta absorb water and “lighten” roughly threefold when boiled, while meat loses water and becomes more concentrated. Frying adds fat — fried potatoes are 3-4x more caloric than boiled. That is why every food states whether the value is raw or cooked.