Calories in common foods
Approximate values per 100 g. Cooking and brands change the numbers, so use this as a guide, and weigh and log your food in Musclivo for accuracy.
| Food (100 g) | Calories | Protein |
|---|---|---|
| Cooked white rice | 130 | 2.7 g |
| Cooked pasta | 158 | 5.8 g |
| Bread | 265 | 9 g |
| Rolled oats (dry) | 379 | 13 g |
| Boiled potato | 87 | 1.9 g |
| Chicken breast, cooked | 165 | 31 g |
| Beef, cooked | 250 | 26 g |
| Salmon, cooked | 208 | 22 g |
| Egg, boiled | 155 | 13 g |
| Greek yogurt (non-fat) | 59 | 10 g |
| Banana | 89 | 1.1 g |
| Apple | 52 | 0.3 g |
| Almonds | 579 | 21 g |
| Olive oil | 884 | 0 g |
| Dark chocolate (70–85% cocoa) | 598 | 7.8 g |
Notes
- Oil is the biggest hidden source of calories: one tablespoon is about 120 kcal.
- Nuts are healthy but calorie-dense: a small handful (30 g) is about 175 kcal.
- Cooking method (grilled or fried) changes calories a lot.
To find your daily target use the calorie calculator.
General information only, not medical advice. Consult a professional if you have a health condition.
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