Food labels
Calorie Counter Chart: 8 Foods, Clear Portions and a Free CSV
A calorie counter chart is most useful when every row uses the same basis. This chart shows kcal per 100 g for eight identified USDA foods, with preparation stated in the food name. Multiply the listed value by your edible grams, then divide by 100 to estimate your portion.
Identified USDA foods: kcal per 100 g
| Food and preparation | Basis | kcal |
|---|---|---|
| Tomatoes, red, ripe, raw, year round average | 100 g | 18 |
| Bananas, raw | 100 g | 89 |
| Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | 100 g | 52 |
| Carrots, raw | 100 g | 41 |
| Rice, white, long-grain, regular, enriched, cooked | 100 g | 130 |
| Chicken, broilers or fryers, breast, meat only, cooked, roasted | 100 g | 165 |
| Egg, whole, raw, fresh | 100 g | 143 |
| Oil, olive, salad or cooking | 100 g | 884 |
Read the food description before the number
Cooked white rice is not dry rice. Roasted chicken breast without skin is not a breaded chicken meal. Choosing the right preparation is part of choosing the right record; the same ingredient name can describe several very different foods.
The table is a reference for these specific records, not a claim that every natural food sample has identical composition. Packaged products and restaurant recipes may have more specific labels. The downloadable CSV includes each record’s source link.
Convert a reference into your serving
For banana at 89 kcal per 100 g, a 120 g edible portion is 89 × 120 ÷ 100 = 106.8 kcal, or about 107. Do not weigh the peel and treat that whole weight as edible banana.
For a recipe, calculate ingredients before dividing by the final cooked yield or number of portions. Keep added oil and sauces in the calculation. A chart for single ingredients cannot automatically describe a finished mixed meal.
Use the chart when it helps, use BiteCal when life moves
A short reference table is handy for checking a familiar food. For a plate with several components, BiteCal can start the record from a photo and show calories and macros for review. Check the food matches and portions, then save the meal and get back to your day.
Try BiteCal free for a more convenient everyday workflow, with meal tracking and a friendly little white bear. You can still use the chart as a reference whenever you want to check the underlying portion math.
Frequently asked questions
Can I use cooked values for raw weights?
Use the record that matches the state you weighed. Cooking changes water content and therefore the weight basis.
Is the chart free to download?
Yes. The CSV contains food descriptions, kcal per 100 g, FDC IDs and source URLs. No signup is required.
Sources
Download the free calorie chart CSV ↗
USDA FDC 170457: Tomatoes, red, ripe, raw, year round average ↗
USDA FDC 173944: Bananas, raw ↗
USDA FDC 171688: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) ↗
USDA FDC 170393: Carrots, raw ↗
USDA FDC 168878: Rice, white, long-grain, regular, enriched, cooked ↗
USDA FDC 171477: Chicken, broilers or fryers, breast, meat only, cooked, roasted ↗
USDA FDC 171287: Egg, whole, raw, fresh ↗
USDA FDC 171413: Oil, olive, salad or cooking ↗
AI-assisted original draft. Editorial review pending. Sources describe their stated records or general principles. Current restaurant and branded-product figures require matching current information.
