Food Calories Search

Complete nutrition database

Our food search taps into the USDA FoodData Central database with over 300,000 foods. As you type, suggestions appear instantly from common foods like fruits, vegetables, meats, grains, and snacks. The autocomplete makes it easy to find what you're looking for — no need to spell perfectly or know exact names.

Macronutrient breakdown

Every search returns calories, protein, carbohydrates, fat, saturated fat, trans fat (when available), fiber, sugar, sodium, potassium, and cholesterol. This helps you track macros for muscle building, fat loss, or maintenance — whichever your goal. Pair this with your daily calorie target to stay on plan.

Vitamins & minerals tracked

Vitamins C and A, vitamin D, vitamin K, B6 and B12, folate, thiamin, riboflavin, niacin, calcium, iron, magnesium, phosphorus, zinc, copper, manganese, and selenium appear when available. These micronutrients matter for energy, immune function, bone health, and recovery from training.

What are calories?

A calorie is a unit of energy. When we talk about food, "calories" measure how much energy a food provides to your body. Your body uses that energy for everything from breathing and thinking to walking and exercising. Eat about as many calories as you burn and your weight stays stable; eat more or fewer and you gain or lose weight over time. To find how many calories you need each day, use our calorie calculator.

Understanding protein, carbs, and fats

Calories come from three macronutrients, each with a different energy density:

• Protein (4 calories per gram): builds and repairs muscle and keeps you full. Found in meat, fish, eggs, dairy, beans, and tofu.
• Carbohydrates (4 calories per gram): your body's main fuel. Found in grains, fruit, vegetables, and sugar.
• Fat (9 calories per gram): the most calorie-dense macro; essential for hormones and absorbing vitamins. Found in oils, nuts, dairy, and meat.

This is why a tablespoon of oil has more calories than a whole apple — fat packs more than double the energy per gram. Use the macro calculator to split your daily calories into grams of each.

How calorie tracking works

Tracking is simple: look up each food you eat, enter how much you had, and add up the calories across the day. Compare that total to your target — your maintenance level (your TDEE) to stay the same, below it for a calorie deficit to lose weight, or above it to gain. Tracking even loosely for a week or two reveals where your calories actually come from, which is often surprising.

Food portion conversions

Nutrition data is usually listed per 100 grams, but you rarely eat exactly 100 g. This tool converts common units for you. As a rough guide:

• 1 ounce (oz) ≈ 28 g
• 1 pound (lb) ≈ 454 g
• 1 cup ≈ 240 g (for water-like liquids)
• 1 tablespoon ≈ 15 g · 1 teaspoon ≈ 5 g

Volume-to-weight conversions (cups, spoons, ml) assume a density close to water, so they're most accurate for liquids and approximate for solids. For the most precise tracking, weigh foods in grams.

Weight gain and weight loss basics

Both come down to energy balance. A pound of body fat stores about 3,500 calories, so a daily deficit of ~500 calories produces roughly one pound of fat loss per week — and a similar surplus supports lean weight gain when paired with training. Knowing the calories in your food is half the equation; knowing your target is the other half. Find your number with the calorie calculator or check your maintenance level with the TDEE calculator, then use this food search to stay on track.