Food Calorie Lookup
Search any food, set the amount, and see its calories and macros instantly. Add up to 9 items to build today's meal plan.
Smart choices: high satiety, low calories
These foods keep you fuller for longer while keeping calories low — ideal for anyone working towards a healthier weight.
Making calories work for you
Calories in food come from three macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Alcohol also contributes 7 kcal/g. Understanding where your calories come from is more useful than just counting the total.
Protein is the most satiating macronutrient — it keeps you full longer and helps preserve muscle during weight loss. Prioritising protein-rich foods like chicken breast, eggs, fish, and legumes is one of the most effective strategies for managing weight.
Fibre-rich vegetables add volume to meals with very few calories. Broccoli, spinach, cucumber, and leafy greens are excellent for filling your plate without filling your calorie budget.
Liquid calories are easy to underestimate. A bubble milk tea can contain 260 kcal, a glass of wine 85 kcal, and an energy drink 110 kcal — without making you feel full. Choosing water, black coffee, or plain tea most of the time makes a significant difference.
Frequently asked questions
Where does the nutrition data come from?
Our food data is based on established nutritional databases including USDA FoodData Central, with adaptations for commonly consumed Asian and international foods. Values are per 100g of the food as described (cooked or raw as labelled).
Why are cooked and raw weights different?
Cooking changes a food's weight, mainly through water loss or absorption. Rice, for example, absorbs water during cooking, so 100g of cooked rice came from about 40g of dry rice. Always check whether a food is labelled cooked or raw and weigh accordingly.
Is my meal plan saved?
No data is stored or sent anywhere. Your meal plan exists only in your browser session. Use the Save or Share button to keep a record.