Everyday ingredients / useful numbers
Food calories & nutrition by ingredient
Look up an ingredient, choose the amount you use, and see its calories and nutrients. Each guide names the exact preparation and links to its USDA source, so you can check what you’re counting.
Ingredient nutrition guides
Reference values per 100 g. Open a guide to choose your portion.
White rice
Long-grain, enriched, cooked
Brown rice
Long-grain, cooked
Chicken breast
Roasted, breast meat only, skin removed
Corn tortillas
Ready to bake or fry
Sweet potato
Baked in skin; flesh only, without salt
Chia seeds
Dried
Eggs
Raw, fresh; edible portion without shell
Cheddar cheese
Regular cheddar
Oats
Regular or quick oats, not fortified, dry
Greek yogurt
Plain, nonfat
Avocado
Raw, all commercial varieties; edible flesh
Banana
Raw; edible portion without peel
The preparation matters.
Cooked rice and dry rice have different values per gram. So do raw and roasted chicken. Match the preparation in the guide to the food on your scale, and use the edible portion without bones, pits, or discarded peels.
These are estimates for specific USDA reference foods. Brands, recipes, and portion sizes vary. Add oils, sauces, and toppings separately unless the source description includes them. For a packaged product, its own nutrition label is the closest reference.
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