What Does 100 Calories Look Like?
Understanding how much food equals 100 calories can offer real perspective on food choices and portion sizes. Below is a chart comparing what 100 calories looks like across over 100 different foods, grouped for clarity and easy reference.
| Food | Amount (Approx) | Category |
|---|---|---|
| Lettuce | 600g (21 oz) | Vegetable |
| Celery | 400g (about 14 oz) | Vegetable |
| Cucumber | 400g (about 14 oz) | Vegetable |
| Spinach | 350g (about 12 oz) | Vegetable |
| Zucchini | 300g (about 10.5 oz) | Vegetable |
| Broccoli | 300g (about 10.5 oz) | Vegetable |
| Carrots | 250g (about 9 oz) | Vegetable |
| Soda (cola) | 250ml (8.4 fl oz) | Drink |
| Energy drink | 250ml (8.4 fl oz) | Drink |
| Spinach | 350g (about 12 oz) | Vegetable |
| Apple | 1 medium (about 200g) | Fruit |
| Cottage cheese (low-fat) | 110g (about 3.9 oz) | Dairy |
| Banana | 1 small (about 100g) | Fruit |
| Greek yogurt (plain, nonfat) | 170g (about 6 oz) | Dairy |
| Sweet potato (baked) | 115g (about 4 oz) | Vegetable |
| Orange | 1 medium (about 130g) | Fruit |
| Pineapple (fresh) | 150g (about 5.3 oz) | Fruit |
| Grapes | 150g (about 5.3 oz) | Fruit |
| Blueberries | 140g (about 5 oz) | Fruit |
| Protein shake | 125ml (4.2 fl oz) | Drink/Protein |
| Milk (whole) | 120ml (about 4 fl oz) | Dairy |
| Tofu | 100g (about 3.5 oz) | Protein |
| Lentils (cooked) | 100g (about 3.5 oz) | Legume |
| Black beans (cooked) | 95g (about 3.4 oz) | Legume |
| Chicken breast (cooked) | 65g (2.3 oz) | Protein |
| Ice cream (vanilla) | 60g (about 1/4 cup) | Dessert |
| Avocado | 60g (1/2 small avocado) | Fruit/Fat |
| White rice (cooked) | 75g (2.6 oz) | Grain |
| Pasta (cooked) | 75g (about 2.6 oz) | Grain |
| Quinoa (cooked) | 80g (about 2.8 oz) | Grain |
| Egg (boiled) | 1.3 large eggs | Protein |
| Bagel | 35g (about 1/4 small bagel) | Bread |
| French fries | 35g (small handful) | Snack/Fried |
| Cereal (corn flakes) | 30g (about 1.1 oz) | Cereal |
| Jelly beans | 26g (about 22 pieces) | Candy |
| Oats (dry) | 26g (about 1/3 cup) | Grain |
| Granola bar | 25g (about 0.9 oz) | Snack |
| Trail mix | 25g (small handful) | Snack |
| Protein bar | 25g (half small bar) | Snack/Protein |
| Cheddar cheese | 25g (about 1 oz) | Dairy |
| Hummus | 45g (about 3 tbsp) | Spread |
| Beef (lean, cooked) | 45g (about 1.6 oz) | Protein |
| Almonds | 14 pieces | Nut |
| Butter | 1 tbsp (about 14g) | Fat |
| Olive oil | 1 tablespoon | Fat/Oil |
| Peanut butter | 1 tablespoon | Spread/Nut |
| Pumpkin seeds | 20g (about 0.7 oz) | Seed |
| Chips (potato) | 20g (small handful) | Snack |
| Chocolate bar | 20g (about 0.7 oz) | Dessert |
| Hard candy | 20g (6-8 pieces) | Candy |
| Watermelon | 300g (about 10.5 oz) | Fruit |
| Tomato | 300g (about 10.5 oz) | Vegetable |
| Cabbage | 350g (about 12 oz) | Vegetable |
| Radishes | 300g (about 10.5 oz) | Vegetable |
| Green beans | 250g (about 9 oz) | Vegetable |
| Strawberries | 200g (about 7 oz) | Fruit |
| Cherries | 150g (about 5.3 oz) | Fruit |
| Raspberries | 150g (about 5.3 oz) | Fruit |
| Blackberries | 150g (about 5.3 oz) | Fruit |
| Mango | 150g (about 5.3 oz) | Fruit |
| Peach | 1 medium (about 150g) | Fruit |
| Plum | 2 medium (about 140g) | Fruit |
| Kiwi | 2 medium (about 140g) | Fruit |
| Pear | 1 medium (about 170g) | Fruit |
| Dates | 4 pieces (about 40g) | Fruit |
| Fig (dried) | 4 pieces (about 35g) | Fruit |
| Apricots (dried) | 5 halves (about 30g) | Fruit |
| Cranberries (dried) | 30g (about 1 oz) | Fruit |
| Raisin | 30g (about 1 oz) | Fruit |
| Rice cake | 1.5 pieces | Grain |
| Whole wheat bread | 1 slice | Bread |
| Popcorn (air-popped) | 3 cups | Snack |
| Edamame (shelled) | 100g (about 3.5 oz) | Legume |
| Tempeh | 80g (about 2.8 oz) | Protein |
| Cashews | 16 pieces | Nut |
| Sunflower seeds | 25g (about 0.9 oz) | Seed |
| Hazelnuts | 14 pieces | Nut |
| Walnuts | 7 halves | Nut |
| Macadamia nuts | 10 pieces | Nut |
| Brazil nuts | 4 pieces | Nut |
| Walnut butter | 1 tablespoon | Spread/Nut |
| Tahini | 1 tablespoon | Spread/Seed |
| Flaxseeds | 2 tablespoons | Seed |
| Chia seeds | 2 tablespoons | Seed |
What Would You Rather Eat?
Seeing the visual difference in food volume and satiety between whole foods and calorie-dense items is eye-opening. Would you prefer a giant bowl of broccoli, a spoonful of peanut butter, or a small handful of fries? This comparison empowers you to make more informed, satisfying choices while managing your calorie intake effectively.
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