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MealGram

Foods

Reference foods are per 100 grams. Add your own when a label disagrees.

Values are per 100 g. Most are rounded USDA FoodData Central figures for the edible portion. Foods marked typical vary by brand, so use the label and add your own if it differs.

Scan a package

We look it up on Open Food Facts, then you can fix the numbers before saving.

Digits under the bars on the package.

Or enter a food by hand

Enter calories and macros for one serving on the bag. If the bag says “1 package” with no grams, choose that option below.

Package

Optional.

Kept so the next scan finds this food.

Serving on the label

What the package calls one serving — e.g. 1 package, 1 cup.

How is the serving measured?

Weight of that one serving, if the label lists grams.

Nutrition per serving

Copy these from the package for the serving above.

Optional. Blank counts as zero.

Your foods

Foods you add sync to Meal Prep when Supabase is connected. Meals already logged keep their old numbers.

Meat and fish

  • Chicken breast, raw

    120 kcal / 100 g

    120kcal

  • Chicken breast, cooked

    165 kcal / 100 g

    165kcal

  • Chicken thigh, cooked, skinless

    209 kcal / 100 g

    209kcal

  • Turkey breast, cooked

    135 kcal / 100 g

    135kcal

  • Ground turkey, 93% lean, cooked

    176 kcal / 100 g

    176kcal

  • Beef, 90% lean, cooked

    217 kcal / 100 g

    217kcal

  • Beef, 80% lean, cooked

    254 kcal / 100 g

    254kcal

  • Pork tenderloin, cooked

    143 kcal / 100 g

    143kcal

  • Salmon, raw

    208 kcal / 100 g

    208kcal

  • Salmon, cooked

    206 kcal / 100 g

    206kcal

  • Tuna, light, canned in water, drained

    116 kcal / 100 g

    116kcal

  • Shrimp, cooked

    99 kcal / 100 g

    99kcal

  • Cod, cooked

    105 kcal / 100 g

    105kcal

  • Tilapia, cooked

    128 kcal / 100 g

    128kcal

  • Bacon, cooked

    64.9 kcal / 1 slice (12 g)

    64.9kcal

Dairy and eggs

  • Egg, whole

    71.5 kcal / 1 large (50 g)

    71.5kcal

  • Egg white

    17.2 kcal / 1 large (33 g)

    17.2kcal

  • Greek yogurt, nonfat, plain

    59 kcal / 100 g

    59kcal

  • Greek yogurt, whole milk, plain

    97 kcal / 100 g

    97kcal

  • Skyr, plain nonfat, typical

    63 kcal / 100 g

    63kcal

  • Cottage cheese, 2%

    80 kcal / 100 g

    80kcal

  • Milk, 2%

    122 kcal / 1 cup (244 g)

    122kcal

  • Milk, whole

    148.8 kcal / 1 cup (244 g)

    148.8kcal

  • Cheddar

    402 kcal / 100 g

    402kcal

  • Mozzarella, part-skim

    254 kcal / 100 g

    254kcal

  • Feta

    264 kcal / 100 g

    264kcal

  • Cream cheese

    47.9 kcal / 1 tbsp (14 g)

    47.9kcal

  • Whey isolate, unflavored, typical

    110.1 kcal / 1 scoop (30 g)

    110.1kcal

Grains

  • Oats, dry

    155.6 kcal / 1/2 cup (40 g)

    155.6kcal

  • Oats, cooked

    166.1 kcal / 1 cup (234 g)

    166.1kcal

  • White rice, dry

    365 kcal / 100 g

    365kcal

  • White rice, cooked

    205.4 kcal / 1 cup (158 g)

    205.4kcal

  • Brown rice, cooked

    239.9 kcal / 1 cup (195 g)

    239.9kcal

  • Pasta, dry

    371 kcal / 100 g

    371kcal

  • Pasta, cooked

    221.2 kcal / 1 cup (140 g)

    221.2kcal

  • Quinoa, cooked

    120 kcal / 100 g

    120kcal

  • Bread, whole wheat

    93.9 kcal / 1 slice (38 g)

    93.9kcal

  • Potato, baked, skin on

    93 kcal / 100 g

    93kcal

  • Sweet potato, baked

    90 kcal / 100 g

    90kcal

  • Corn, cooked

    96 kcal / 100 g

    96kcal

Fruit

  • Banana

    105 kcal / 1 medium (118 g)

    105kcal

  • Apple, with skin

    94.6 kcal / 1 medium (182 g)

    94.6kcal

  • Blueberries

    57 kcal / 100 g

    57kcal

  • Strawberries

    32 kcal / 100 g

    32kcal

  • Orange

    61.6 kcal / 1 medium (131 g)

    61.6kcal

  • Dates, medjool

    66.5 kcal / 1 date (24 g)

    66.5kcal

  • Avocado

    108.8 kcal / 1/2 fruit (68 g)

    108.8kcal

Vegetables

  • Broccoli, raw

    34 kcal / 100 g

    34kcal

  • Broccoli, cooked

    35 kcal / 100 g

    35kcal

  • Spinach, raw

    23 kcal / 100 g

    23kcal

  • Spinach, cooked

    23 kcal / 100 g

    23kcal

  • Kale, raw

    35 kcal / 100 g

    35kcal

  • Bell pepper, red

    31 kcal / 100 g

    31kcal

  • Onion

    40 kcal / 100 g

    40kcal

  • Carrot

    41 kcal / 100 g

    41kcal

  • Cucumber, with peel

    15 kcal / 100 g

    15kcal

  • Tomato

    18 kcal / 100 g

    18kcal

  • Zucchini

    17 kcal / 100 g

    17kcal

  • Cauliflower

    25 kcal / 100 g

    25kcal

  • Green beans

    31 kcal / 100 g

    31kcal

  • Mushrooms, white

    22 kcal / 100 g

    22kcal

  • Asparagus

    20 kcal / 100 g

    20kcal

Legumes

  • Black beans, cooked

    132 kcal / 100 g

    132kcal

  • Lentils, cooked

    116 kcal / 100 g

    116kcal

  • Chickpeas, cooked

    164 kcal / 100 g

    164kcal

  • Edamame, cooked

    121 kcal / 100 g

    121kcal

  • Tofu, firm, typical

    144 kcal / 100 g

    144kcal

  • Hummus

    166 kcal / 100 g

    166kcal

Fats and extras

  • Olive oil

    123.8 kcal / 1 tbsp (14 g)

    123.8kcal

  • Butter

    100.4 kcal / 1 tbsp (14 g)

    100.4kcal

  • Almonds

    162.1 kcal / 1 oz (28 g)

    162.1kcal

  • Walnuts

    183.1 kcal / 1 oz (28 g)

    183.1kcal

  • Peanut butter

    94.1 kcal / 1 tbsp (16 g)

    94.1kcal

  • Chia seeds

    58.3 kcal / 1 tbsp (12 g)

    58.3kcal

  • Mayonnaise

    95.2 kcal / 1 tbsp (14 g)

    95.2kcal

  • Honey

    63.8 kcal / 1 tbsp (21 g)

    63.8kcal

  • Sugar, white

    15.5 kcal / 1 tsp (4 g)

    15.5kcal

  • Dark chocolate, 70–85%

    598 kcal / 100 g

    598kcal

More

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