Calories in Everyday Foods
USDA calorie and protein numbers for everyday foods, by serving size and cooking method.
Foods
Thanksgiving on a Cut, Bulk or Maintenance: 3 Plates, Macros Counted
The same Thanksgiving dinner three ways by USDA data: a 1,100-calorie cut plate, 1,768 maintenance, 2,769 bulk. Pie and stuffing on all three.
Foods
What I Eat on Thanksgiving as a Gym Girl (Macros Counted)
A sample Thanksgiving for a woman who lifts: 2,199 calories and 160g of protein across 5 meals and a lift, every macro counted with USDA data.
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Friendsgiving Calories: 22 Potluck Dishes and Drinks Ranked by USDA Data
A typical Friendsgiving potluck plate is about 1,159 calories by USDA data, or 1,409 with two glasses of wine. 22 dishes and drinks ranked.
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High-Protein Thanksgiving: Every Dish Ranked by Protein per Calorie
Turkey wins Thanksgiving with 25.6g protein per 125 calories. 22 dishes ranked by USDA data, plus a 105g-protein plate that still has pie.
Foods
Turkey Calories: White vs Dark Meat, Skin On or Off (USDA Data)
Roasted turkey is 125 to 175 calories per 3 oz by USDA data. White meat, no skin is 125; dark with skin is 175. Every cut, deli, ground, bacon and sausage.
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Thanksgiving Leftovers Calories: 17 Day-After Meals Ranked by USDA Data
Thanksgiving leftovers run from 125 to 1,132 calories. A three-decker turkey sandwich is 895, turkey soup 312, pie for breakfast 389. All 17 ranked.
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Pecan Pie Calories vs Pumpkin, Apple and More: Every Thanksgiving Pie Ranked
A slice of Thanksgiving pie is 374 to 674 calories on USDA data. Pumpkin is lightest, pecan heaviest. 11 pies ranked, plus toppings and slice sizes.
Foods
An Aussie Christmas in Calories: Prawns, Pav, Ham and the Esky (kJ and Calories)
A typical Aussie Christmas Day, from prawns and ham to pav and the esky, is about 14,270 kJ (3,410 calories) by FSANZ and USDA data. Every serve, kJ included.
Foods
Christmas Cookie Calories, Ranked: From Shortbread to Gingerbread (25 Holiday Cookies)
Christmas cookies run 18 to 203 calories each on USDA data, from a meringue to a brownie. All 25 ranked, plus a cookie tin dozen and easy swaps.
Foods
The Hangover Breakfast World Cup: Full English vs Maccas Brekkie vs Poutine vs Chilaquiles (Calories Ranked)
Morning-after breakfasts run from 378 to 1,420 calories. Poutine tops it at 1,420, a full English about 1,339, a Maccas McMuffin and hash brown 425. All 15 ranked.
Foods
Advent Calendar Calories 2026: 10 Chocolate Calendars Ranked (Lindt, Cadbury and More)
Chocolate advent calendars run 11 to 66 calories a door, or 258 to 1,577 for the whole box, on the brands' own labels. All 10 ranked, kJ included.
Foods
'Ferritin Face' Is Trending: What Low Iron Actually Looks Like, and the Foods That Fix It
Your face can't diagnose low iron, but a ferritin blood test can. Women 19 to 50 need 18 mg a day. 20 iron-rich foods ranked with USDA data.
Foods
Nurri vs Fairlife vs Premier: Costco Protein Shakes Ranked by Protein, Calories and Price
Nurri and Fairlife Nutrition Plan both pack 30g protein in 150 calories. At Costco, Nurri runs $1.77 a can vs $2.22. Every shake, ranked.
Foods
Are Nutrition Labels Accurate? Why Your Trader Joe's Frozen Meal Might Weigh 37% More
A Trader Joe's tikka masala labeled 241g weighed 331g, 37% more. FDA lets calories run up to 20% over the label. What's legal and how to track it.
Foods
Calories in Coffee: Every Creamer, Milk, Sugar, and Syrup Add-In
Black coffee is about 2 calories a cup by USDA data. What milk, cream, sugar, creamer, syrup, and butter add, plus the per-week and per-year math.
Foods
How Much Does a Chicken Breast Weigh? Raw vs Cooked, in Grams and Ounces
A boneless, skinless chicken breast weighs about 272g (9.6 oz) raw and 196g (6.9 oz) grilled, by USDA data. Raw vs cooked, calories, and how to log it.
Foods
Calories in a Sweet Potato: 103 Medium, 270 per 300 g (USDA)
A medium baked sweet potato is about 103 calories with 3.8g of fiber, by USDA data. Calories by size, boiled vs fries vs mashed, toppings, and potato math.
Foods
How Many Calories in Milk? Whole, 2%, Skim and Plant Milks (USDA)
A cup of whole milk is about 149 calories, 2% is 122, 1% is 102, and skim is 83, by USDA data. Plant milks, protein per calorie, chocolate milk, and a splash.
Foods
The Cheapest Protein: 24 Foods Ranked by Cost per 25g of Protein
Dried beans are the cheapest protein at $0.42 per 25g. We ranked 24 grocery foods by protein per dollar with August 2026 BLS prices and USDA data.
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Proteinmaxxing: 50 High Protein Foods Ranked by Protein per 100 Calories
Shrimp leads at 24.2g of protein per 100 calories. 50 high protein foods ranked with USDA data, plus a 194g proteinmaxxing day and real targets.
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High Protein Snacks: 40 Snacks Ranked by Protein per Calorie
40 high protein snacks ranked by protein per calorie with USDA data, plus 8 combos with 25 to 30g of protein under 300 calories.
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Volume Eating: 50 Low Calorie Foods With the Most Food per Calorie
Iceberg lettuce and celery give you 714g of food per 100 calories. 50 low calorie foods ranked with USDA data, plus a 500-calorie plate that weighs 1.2kg.
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How Many Calories in an Apple? Official USDA Numbers by Size
A medium apple with skin is about 95 calories with 4.4g of fiber, by USDA data. Calories by size, peeled vs unpeeled, applesauce, juice, and dried apple.
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How Many Calories in Cheese? USDA Numbers for 13 Cheeses
An ounce of cheddar is about 114 calories and part-skim mozzarella about 72, by USDA data. 13 cheeses ranked per ounce, slice, and cup, plus protein picks.
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How Many Calories in Greek Yogurt? Official USDA Numbers
A 170g container of plain nonfat Greek yogurt is about 100 calories with 17.3g of protein, by USDA data. Nonfat vs low-fat vs whole milk, flavored, and an FAQ.
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How Many Calories in Ground Beef? USDA Numbers by Lean %
80/20 ground beef is 287 calories per 4 oz raw and 231 per 3 oz cooked, by USDA data. Every lean percentage, raw vs cooked, patties, and ground turkey.
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How Many Calories in Pasta? Dry vs Cooked, by USDA Data
Cooked spaghetti is 158 calories per 100g and about 196 per cup; 2 oz dry is about 211, by USDA data. Dry vs cooked, sauces, oil, and a worked plate.
Foods
Christmas Calories: Dinner, Cookies, and Eggnog, by USDA Numbers
A classic Christmas dinner plate is about 1,582 calories by USDA data. Eggnog is 224 a cup, a sugar cookie 139. Plates, cookie tray, drinks, FAQ.
Foods
Halloween Candy Calories Chart: 18 Fun Size Candies Ranked (2026)
Fun size Halloween candy runs 45 to 110 calories a piece on the brands' own labels. All 18 ranked, plus small candies, bag math, and how to log a handful.
Foods
Fibermaxxing: 50 High Fiber Foods Ranked by Fiber per 100 Calories
Raspberries lead at 12.5g of fiber per 100 calories. 50 high fiber foods ranked with USDA data, plus a 41g fibermaxxing day and the daily targets.
Foods
Thanksgiving Dinner Calories: Every Dish on the Plate, by USDA Numbers
A classic Thanksgiving plate is about 1,768 calories by USDA data, from 616 for a light plate to 4,071 with seconds and two pies. Every dish counted.
Foods
Calories in a Potato: 164 in a Medium, Every Size (USDA)
A medium baked russet potato is about 164 calories with 4g of fiber, by USDA data. Calories by size, what frying and mashing do, sweet potato, and an FAQ.
Foods
How Many Calories in a Slice of Bread? White vs Whole Wheat
A slice of white bread is about 77 calories and a slice of whole wheat is about 81, by USDA data, because the wheat slice weighs more. Plus an FAQ.
Foods
Calories in Oatmeal: 166 per Cooked Cup, 153 per Half Cup Dry
Half a cup of dry oats is about 153 calories and a cup of cooked oatmeal is about 166, by USDA data. Portion table, topping math, and an FAQ.
Foods
How Many Calories in Peanut Butter? Official USDA Numbers
Two tablespoons of peanut butter is about 191 calories by USDA data, and reduced-fat saves you about four. Portion table, spoon math, and an FAQ.
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How Many Calories in Salmon? Farmed vs Wild, Official USDA Numbers
A 3 oz cooked fillet of farmed Atlantic salmon is about 175 calories and sockeye is about 133, by USDA data. Every species compared, plus an FAQ.
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How Many Calories in a Banana? Official USDA Numbers by Size
A medium banana is about 105 calories with 27g of carbs, by USDA data. Calories by size, what ripeness does and does not change, banana meal math, and an FAQ.
Foods
How Many Calories in a Slice of Pizza? The Honest Answer
Cheese pizza is 268 calories per 100g by USDA data, so a slice runs roughly 215 to 375 depending on its size. How to estimate yours, plus an FAQ.
Foods
How Many Calories in an Avocado? Official USDA Numbers
A whole avocado is about 322 calories and half is about 161, by USDA data, almost all of it fat. Calories by portion, toast and guacamole math, and an FAQ.
Foods
How Many Calories in an Egg? Official USDA Numbers by Size
A large egg is about 72 calories raw and 78 hard-boiled, with 6.3g of protein, by USDA data. Every size, every cooking method, meal math, and an FAQ.
Foods
Calories in Chicken Breast: 165 per 100g, 31g Protein (USDA)
Cooked skinless chicken breast is 165 calories per 100g with 31g of protein, by USDA data. Per-portion math, why the pan changes everything, and an FAQ.
Foods
How Many Calories in Rice? White vs Brown, Official USDA Numbers
Cooked white rice is about 205 calories per cup and brown about 248, by USDA data, and the surprise is why. Per-cup and per-100g numbers, and an FAQ.