Food Calorie Lookup

A quick reference for common portions: one bowl of rice is about 150-200g (roughly 174-232 kcal), chicken breast 133 kcal per 100g, an apple (200-250g) about 104-130 kcal, and a 500ml milk tea about 260 kcal. Click any food card for full nutrition and more portion estimates. When cutting calories, swap some refined rice and flour for sweet potato (86 kcal/100g) or corn (112 kcal/100g).

Snacks, condiments, and nuts pack far more calories per bite than meals: potato chips 547 kcal, chocolate 589 kcal, sunflower seeds 606 kcal, chili oil 900 kcal, and sesame paste 618 kcal — one spoonful of sauce or a handful of nuts can add over a hundred calories. If you are watching your weight, do not overlook these "hidden calories" on top of main meals. To assess your weight status, try the BMI Calculator.

Staples: rice 116 kcal, steamed bun 221 kcal, whole wheat bread 246 kcal (all per 100g). Staples are the main source of daily calories; during weight loss you can replace some refined carbs with sweet potato (86 kcal) and corn (112 kcal). Note that whole wheat bread sounds "healthy" but is not low-calorie — its advantage is fiber, not calories.

Meat & Seafood: chicken breast 133 kcal and lean beef 125 kcal are great choices for high protein and low calories. Seafood is generally low-calorie — shrimp 48 kcal, clams 56 kcal — so it is easy to work into a cutting phase. Processed meats (sausage 508 kcal, bacon 541 kcal) are notably higher in calories and fat.

Beverages & Fast Food: cola 43 kcal/100ml, milk tea 52 kcal/100ml, a 500ml bottle around 260 kcal. Fast food like hamburgers 256 kcal, pizza 267 kcal, and fried rice 188 kcal can easily exceed 400 kcal per standard serving. Diet cola (0.4 kcal/100ml) and black coffee (2 kcal/100ml) are nearly calorie-free options.

Condiments & Nuts: an easily overlooked calorie source. Chili oil 900 kcal/100g, mayonnaise 724 kcal, peanut butter 594 kcal — an extra spoonful of oil in a dish adds 80-100 kcal. Nuts are healthy fats, but walnuts 654 kcal and macadamia nuts 718 kcal mean a small handful (about 20g) is 130+ kcal.