Calorie Chart
Print a raw vs cooked calorie chart from USDA FoodData Central records. Choose a portion size, pick foods, or print a blank sheet.
Calorie Chart
Same-weight portions: 100 g raw next to 100 g cooked.
| Food | Raw (100 g of that state) | Cooked (100 g of that state) |
|---|---|---|
Note
Figures are approximate USDA SR Legacy averages per 100 g of that state, then scaled to the portion you pick. They are not a personal nutrition plan. Water loss or gain, added fat, and the cooking method can change a real kitchen result. Total calories do not stay the same for every food when it is cooked.
The values on this chart are approximate reference figures. Consult a dietitian to determine your personal calorie needs and to create a nutrition plan that is right for you.
What this generator prints
This page prints a kitchen chart that places the same weight of a raw food next to the same weight of a cooked food. You pick a portion size, add rows, and choose foods from a USDA FoodData Central list, or turn off editable-on-web for a blank sheet. The numbers are reference averages, not a personal calorie target.
How to Use
- 1Set the title, portion size, and number of rows.
- 2Pick foods from the list, or turn off editable-on-web for empty rows.
- 3Read each pair as the same weight of two states, not as one raw portion after cooking.
- 4Print or save as PDF and treat the numbers as approximate kitchen references.
A portion size you choose, then kcal for that many grams
USDA raw and cooked records shown side by side
Rows you fill from the list, or a blank sheet
A one-page reference to print or save as PDF
Sources and data
Listed foods use USDA FoodData Central SR Legacy records (April 2018). Each food has one raw record and one cooked record, both as kcal per 100 g. Values were checked against that official dataset on 7 September 2026. Use the raw and cooked links below to open each FoodData Central record. There is no verified cooking-yield column. Oil-added or unmatched dishes were left out of the list. These averages are not a lab test of your kitchen.
| Food | Raw record | Cooked record |
|---|---|---|
| Chicken breast (roasted) | 120 kcal / 100 g FDC 171077 | 165 kcal / 100 g FDC 171477 |
| Ground beef (80% lean, pan-broiled) | 254 kcal / 100 g FDC 174036 | 246 kcal / 100 g FDC 171798 |
| Turkey breast (roasted) | 114 kcal / 100 g FDC 174515 | 136 kcal / 100 g FDC 174516 |
| Atlantic salmon (farmed) | 208 kcal / 100 g FDC 175167 | 206 kcal / 100 g FDC 175168 |
| Shrimp (moist heat) | 71 kcal / 100 g FDC 174210 | 119 kcal / 100 g FDC 171971 |
| White rice (long-grain, boiled) | 365 kcal / 100 g FDC 168877 | 130 kcal / 100 g FDC 168878 |
| Pasta (boiled) | 371 kcal / 100 g FDC 168927 | 158 kcal / 100 g FDC 168928 |
| Lentils (boiled) | 352 kcal / 100 g FDC 172420 | 116 kcal / 100 g FDC 172421 |
| Bulgur (cooked) | 342 kcal / 100 g FDC 170688 | 83 kcal / 100 g FDC 170287 |
| Quinoa (cooked) | 368 kcal / 100 g FDC 168874 | 120 kcal / 100 g FDC 168917 |
| Oats (cooked in water) | 379 kcal / 100 g FDC 173904 | 71 kcal / 100 g FDC 173905 |
| Chickpeas (boiled) | 378 kcal / 100 g FDC 173756 | 164 kcal / 100 g FDC 173757 |
| Potato (boiled in skin) | 77 kcal / 100 g FDC 170026 | 87 kcal / 100 g FDC 170438 |
| Broccoli (boiled) | 34 kcal / 100 g FDC 170379 | 35 kcal / 100 g FDC 169967 |
| Zucchini (boiled) | 17 kcal / 100 g FDC 169291 | 15 kcal / 100 g FDC 169292 |
| Carrot (boiled) | 41 kcal / 100 g FDC 170393 | 35 kcal / 100 g FDC 170394 |
| Sweet potato (baked) | 86 kcal / 100 g FDC 168482 | 90 kcal / 100 g FDC 168483 |
| Spinach (boiled) | 23 kcal / 100 g FDC 168462 | 23 kcal / 100 g FDC 168463 |
| White mushroom (boiled) | 22 kcal / 100 g FDC 169251 | 28 kcal / 100 g FDC 169252 |
| Cauliflower (boiled) | 25 kcal / 100 g FDC 169986 | 23 kcal / 100 g FDC 170397 |
| Green beans (boiled) | 31 kcal / 100 g FDC 169961 | 35 kcal / 100 g FDC 169141 |
| Sweet corn (boiled) | 86 kcal / 100 g FDC 169998 | 96 kcal / 100 g FDC 169999 |
| Green peas (boiled) | 81 kcal / 100 g FDC 170419 | 84 kcal / 100 g FDC 170420 |
| Couscous (cooked) | 376 kcal / 100 g FDC 169699 | 112 kcal / 100 g FDC 169700 |
| Beef T-bone (lean only, grilled) | 153 kcal / 100 g FDC 168642 | 212 kcal / 100 g FDC 168643 |
| Yellowfin tuna (dry heat) | 109 kcal / 100 g FDC 175159 | 130 kcal / 100 g FDC 172006 |
| Egg (hard-boiled) | 143 kcal / 100 g FDC 171287 | 155 kcal / 100 g FDC 173424 |
How the calculations work
The source value is kcal per 100 g of that state. The printed total is kcal/100 g × portion grams / 100. A 150 g row of a 130 kcal/100 g food is 195 kcal. Raw and cooked columns use the same selected weight, so 100 g raw is next to 100 g cooked, not next to the leftover weight of that same starting portion. Water loss or gain, added fat, and the method can change a real result, and total calories do not stay the same for every food when it is cooked. The chart is an approximate reference, not a personal nutrition calculation.
Related generators
After you print the chart, these generators cover the week of meals, daily habits, and water next to the kitchen scale.
Questions about the Calorie Chart?
Does this calorie chart save my rows or need an account?
- The rows stay in this browser tab while the page is open. Print or save as PDF if you want a kitchen copy.
Why do raw and cooked values differ?
- Each column is kcal for the same weight of that state. Meat often looks denser per 100 g after water loss. Grains often look lighter per 100 g after they absorb water. Added fat or a different method can also change the number. This is not a cooked leftover of one raw portion.
Can I print a blank chart?
- Yes. Turn off editable-on-web to print empty rows, then write foods by hand. You can also pick foods from the list first.
Are these values exact?
- No. They are approximate USDA SR Legacy averages, then scaled to the portion you pick. Use them as a kitchen reference, not medical or personal diet advice.
How is this different from a meal planner?
- This page is a calorie reference. For a week of breakfast, lunch, dinner, and a grocery list, use the Meal Planner + Grocery List.