, complete with calorie, macronutrient and portion data. Search for branded or non-branded items, as well as verified nutrition profiles from the USDA.
What is the food calorie calculator?
Gym Geek’s food calorie calculator is a database of over 3.8 million items, complete with calorie, macronutrient and portion data. Search for branded or non-branded items from the Open Food Facts database, as well as verified nutrition profiles from the USDA.
For each item in our database, our calculator shows:
- The name and brand of the food item.
- The standard or recommended serving size.
- The number of calories per serving, as well grams of carbs, fat and protein.
- The calories and macro counts per 100 grams.
- The calories and macro counts for any custom quantity you specify.
How to use the food calorie calculator
1. Search for a food item
First, enter your search query into the calculator above. The results update as you type. You can search for a specific food (“apple”) or a branded product.
Since Gym Geek uses semantic search, you can also describe what you are looking for (“snacks that are high in protein”), and Gym Geek will show you the most relevant food items.
2. The food calorie calculator results
The results page shows all the key information at a glance – including calorie and macro counts per recommended serving size. If you can’t find your item, keep scrolling or refine your search to make it more specific.
Depending on your query, you may also see results marked “✅ Verified” or “🔶 AI Result”:
- ✅ Verified – Verified foods originate from the USDA Food database of 7,793 nutritional profiles. This dataset includes all categories of food, including fruits and vegetables, meat products, dairy and egg products and beverages. It also includes a limited number of branded products.
- 🔶 AI Result – AI results contain generated calorie and macro counts based on your typed query. You may see an AI result if you enter a detailed description of a food or meal (for example “hamburger with fries and cola”). AI is experimental and you should always verify the information.
3. Change the quantity
If you want nutrition information for a quantity other than the recommended serving, simply tap on the food item to open the detail page.
On the calorie and macro detail page, there are two inputs you can change:
- Quantity – This is usually “1” if the item has a recommended serving size, or “100” if the nutrition label is per 100g. You can enter any quantity into the calculator, including fractions less than 1.
- Unit – Select the units dropdown to change between recommended serving size and grams. For some items, you may see additional unit options and have the ability to switch between imperial and metric units.
Calories in popular food and drink items
Counting calories of the food and drink items you consume is the recommended way to stay in a calorie deficit or maintain weight over time. Using anonymized search data from the Gym Geek calorie counter mobile app, we’ve created this handy reference of calories in the most frequently tracked food and drink items.
Fruits and vegetables
| Item name | Typical portion size | Calories per portion |
| Banana | 1 medium banana | 105 kcal |
| Strawberries | 1 cup | 46 kcal |
| Broccoli | 1 cup (chopped) | 30 kcal |
| Avocado | 1 fruit (without skin or seeds) | 364 kcal |
| Apples | 1 medium apple | 94 kcal |
| Blueberries | 1 cup | 84 kcal |
| Grapes | 1 cup | 104 kcal |
| Tomatoes | 1 cup (chopped) | 32 kcal |
| Cucumber | 0.5 cup (slices) | 7 kcal |
| Sweetcorn | 1 cup (kernels) | 132 kcal |
Carbohydrates
| Item name | Typical portion size | Calories per portion |
| Long grain white rice | 1 cup (cooked) | 205 kcal |
| Potato | 1 potato (large) | 284 kcal |
| White bread | 1 slice | 77 kcal |
| Oats | 0.5 cup (serving) | 150 kcal |
| Spaghetti | 1 cup (cooked) | 238 kcal |
| Bagel | 1 large bagel | 345 kcal |
| Cous cous | 0.25 cup (dry) | 160 kcal |
Fish, meat and other proteins
| Item name | Typical portion size | Calories per portion |
| Chicken breast | 1 breast (4 oz) | 135 kcal |
| Egg | 1 egg (large) | 71 kcal |
| Bacon | 1 slice | 53 kcal |
| Whey protein powder | 0.33 cup (1 scoop) | 112 kcal |
| Chickpeas | 0.5 cup serving | 120 kcal |
| Turkey meat | 4 oz | 166 kcal |
| Ground beef | 4 oz | 223 kcal |
| Pork sausage | 1 link | 72 kcal |
| Salmon | 3 oz serving | 130 kcal |
| Tuna | 3 oz serving | 98 kcal |
Dairy and alternatives
| Item name | Typical portion size | Calories per portion |
| Skimmed milk (0% fat) | 1 cup | 85 kcal |
| Reduced fat milk (2% fat) | 1 cup | 123 kcal |
| Whole fat milk (3.25% fat) | 1 cup | 148 kcal |
| Greek yogurt | 5.3 oz | 159 kcal |
| Mozzarella cheese | 1 slice (1 oz) | 78 kcal |
| Cheddar cheese | 1 slice (1 oz) | 112 kcal |
| American cheese | 1 slice | 64 kcal |
| Cottage cheese | 4 oz | 110 kcal |
| Soymilk | 1 cup | 109 kcal |
Oils and spreads
| Item name | Typical portion size | Calories per portion |
| Peanut butter | 2 tbsp | 188 kcal |
| Lard | 1 tbsp | 115 kcal |
| Butter | 1 tbsp | 101 kcal |
| Olive oil | 1 tbsp | 123 kcal |
| Margarine spread | 1 tbsp | 84 kcal |
Snacks and fast food
| Item name | Typical portion size | Calories per portion |
| French fries | 1 medium serving | 377 kcal |
| Pepperoni pizza | 1 slice (14″ regular crust) | 313 kcal |
| Chocolate | 3 block squares | 193 kcal |
| Chocolate chip cookies | 2 cookies | 171 kcal |
| Protein bar | 1 bar | 190 kcal |
| Popcorn | 1 oz serving | 141 kcal |
| Plain donut | 1 donut | 308 kcal |
Drinks
| Item name | Typical portion size | Calories per portion |
| Black coffee | 1 cup | 4 kcal |
| Iced mocha coffee | 1 cup | 159 kcal |
| Water | 1 cup | 0 kcal |
| Large cola | 21 fl oz | 179 kcal |
| Energy drink | 8 fl oz | 148 kcal |
Supported countries
Our food calorie calculator uses databases tailored to the following countries:
- Australia
- Canada
- Ireland
- New Zealand
- United Kingdom
- United States
- Other (global food database)
We will automatically detect your location when you visit our calculator, although you can easily switch to another country if you prefer.
When you select a country, your search will still match against all 3.8 million food items. However, the order of your results will be affected by your country. For example, if you select United States, we’ll show US brands first.
If you use our food calorie calculator in Australia, Canada, Ireland, New Zealand or the United Kingdom, we’ll prefer showing metric units first, where available. If you visit from the United States, we’ll prefer showing imperial units.
Count your calories and macros
If you’re trying to lose or maintain weight, you’ll first want to calculate your calorie goal or maintenance calories using our online calculator. Most people create a calorie deficit by eating less food, but you can also create a deficit by doing more exercise, which increases your daily calorie burn.
To maintain a deficit, you’ll need to balance the number of calories you eat against the number of calories you burn. We call this concept calories in, calories out (or CICO for short). “Calories in” is all the calories you eat and drink through the day.
Most people are bad at estimating how many calories they eat per day. In fact, if you had to guess, it’s not unusual to be 50% or more off the true value. A person could think they were eating 1,500 calories per day, when reality could be more like 2,200 calories.
To make the most of CICO, we recommend tracking exactly what you eat and drink. You can do this manually using our online food calorie calculator, but you may find it easier to use the Gym Geek Calorie Counter app. Our app makes it easy to count your calories by scanning barcodes, searching for items or in a single tap using our Quick Track tool.
