Basic foods

Calories in basic foods

Macros per 100 g and per familiar serving: one piece, a glass, a spoon. Grains dry and cooked, meat raw and cooked, plus vitamins and minerals.

Foods in the catalog

Foods in the catalog: 19

Chicken breast
Meat and poultry · per 100 g
kcal
113
P
23.6
F
1.9
C
0.4
60score
Buckwheat
Grains and pasta · per 100 g
kcal
110
P
4.2
F
1.1
C
21.3
68score
Chicken egg
Dairy and eggs · per 100 g
kcal
157
P
12.7
F
11.5
C
0.7
50score
Banana
Fruit and berries · per 100 g
kcal
96
P
1.5
F
0.5
C
21.0
78score
White rice
Grains and pasta · per 100 g
kcal
116
P
2.2
F
0.5
C
24.9
42score
Cottage cheese (tvorog) 5%
Dairy and eggs · per 100 g
kcal
121
P
17.2
F
5.0
C
1.8
50score
Oat flakes
Grains and pasta · per 100 g
kcal
352
P
12.3
F
6.2
C
61.8
64score
Avocado
Fruit and berries · per 100 g
kcal
160
P
2.0
F
14.7
C
1.8
77score
Potato
Vegetables and mushrooms · per 100 g
kcal
77
P
2.0
F
0.4
C
16.3
82score
Pasta
Grains and pasta · per 100 g
kcal
140
P
5.0
F
0.6
C
28.5
57score
Kefir 2.5%
Dairy and eggs · per 100 g
kcal
53
P
2.9
F
2.5
C
4.0
44score
Apple
Fruit and berries · per 100 g
kcal
47
P
0.4
F
0.4
C
9.8
80score
Cucumber
Vegetables and mushrooms · per 100 g
kcal
15
P
0.8
F
0.1
C
2.8
94score
Tomato
Vegetables and mushrooms · per 100 g
kcal
20
P
1.1
F
0.2
C
3.7
95score
Hard cheese
Dairy and eggs · per 100 g
kcal
364
P
23.2
F
29.5
C
0.3
39score
Salmon
Fish and seafood · per 100 g
kcal
208
P
20.4
F
13.4
C
0.0
57score
Cream cheese
Dairy and eggs · per 100 g
kcal
236
P
6.5
F
22.0
C
3.0
26score
Mackerel
Fish and seafood · per 100 g
kcal
191
P
18.0
F
13.2
C
0.0
54score
Peanut butter
Nuts and seeds · per 100 g
kcal
588
P
25.1
F
50.4
C
13.9
52score

Where the numbers come from

Calories and macros come from food composition tables: the Russian reference tables and the USDA database. Where they differ, we give the value closer to products sold in Russian stores.

Grains and pasta are shown boiled in water, the way they are eaten, and the dry numbers from the pack are in the cooking methods table. Oat flakes are shown dry, since they are usually weighed before cooking. Meat and fish are shown raw: it is easier to weigh them before cooking. A specific brand may differ from these numbers by a few percent.