Calories in common foods
A simple USDA-sourced index for checking calories in everyday foods by serving size and per-100g context.
This hub links to 16 TrueCal calorie references generated from the same curated USDA fixture. Each food page shows calories per common serving, calories per 100 g, macros, serving context, and the FoodData Central source behind the numbers.
Use these pages as fixed reference points, not as a replacement for logging the portion you actually ate. The serving labels here are standardized examples, while real meals change with brand, preparation, and amount.
Protein
Dairy
Fruit
Vegetable
Grain
Nuts
How to use these calorie references
Start with the food that is closest to what you ate, then check the serving label before comparing calories. A medium banana, a cooked 3 oz serving of chicken breast, and a cup of cooked rice are useful anchors, but the number is only as good as the portion match.
For meals with mixed ingredients, use the individual references as a sanity check and log the real meal in TrueCal. You can also start from the TrueCal home page, see how food logging works, compare tracking features, or estimate daily needs with the TDEE calculator.
Where the numbers come from
The food values are based on USDA FoodData Central entries in the local fixture. Per-serving calories are scaled from the curated serving gram weight, while the per-100g numbers keep a common baseline for comparing foods with different serving labels.
That makes this page useful for quick lookup, but it should not pretend to be more precise than the data allows. Cooking method, draining, weighing, package formulation, and restaurant preparation can all move the final calorie count.
Track it without the tedium
TrueCal turns a photo or a sentence into a logged meal — calories and macros, done.