Calorie Counter Chart: 8 Foods, Clear Portions and a Free CSV

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