The pages
Calories in common foods
60 everyday foods, their calories and their macronutrients, given for the portion as it gets eaten rather than for a hundred grams nobody weighs. The values come from the Anses Ciqual table; the portion weights come from Zemiam, and each page says so.
Single foods
What gets weighed by the unit or by the serving, where the question is how much an apple, an egg or a serving of rice weighs.
| Food | Portion | Energy | Protein |
|---|---|---|---|
| Apple | One medium apple · 150 g | 81 kcal | 0.4 g |
| Hard-boiled egg | One medium egg, size M · 52 g | 70 kcal | 7 g |
| Banana | One medium banana · 120 g | 105 kcal | 1.3 g |
| Potato | One medium potato · 150 g | 122 kcal | 2.7 g |
| Avocado | Half an avocado · 70 g | 142 kcal | 1.1 g |
| Sweet potato | One medium sweet potato · 200 g | 158 kcal | 3.4 g |
| Cooked rice | A cooked serving · 150 g | 233 kcal | 5 g |
| Cooked pasta | A cooked serving · 175 g | 292 kcal | 11.7 g |
| Chicken breast | One cooked breast · 120 g | 169 kcal | 36.1 g |
| Plain yogurt | One standard pot · 125 g | 63 kcal | 4.7 g |
| Fromage blanc | One serving · 100 g | 76 kcal | 7.1 g |
| Lentils | A cooked serving · 160 g | 200 kcal | 16.2 g |
| Tomato | One medium round tomato · 120 g | 21 kcal | 0.6 g |
| Carrot | One medium carrot · 125 g | 38 kcal | 1 g |
| Broccoli | A cooked serving · 150 g | 57 kcal | 6.2 g |
| Cucumber | Half a cucumber · 150 g | 25 kcal | 1 g |
| Green beans | A cooked serving · 150 g | 44 kcal | 3 g |
| Mushrooms | A pan-fried serving · 100 g | 38 kcal | 4.4 g |
| Clementine | One clementine · 50 g | 23 kcal | 0.4 g |
| Orange | One medium orange · 130 g | 55 kcal | 1 g |
| Walnuts | A handful of kernels · 30 g | 213 kcal | 4.7 g |
| Almonds | A handful · 30 g | 185 kcal | 6.8 g |
| Salmon | One cooked fillet · 130 g | 278 kcal | 28.7 g |
| Canned tuna | A small can · 80 g | 114 kcal | 21.4 g |
| Ground beef | A supermarket patty · 100 g | 155 kcal | 25.5 g |
| Cooked ham | One slice · 45 g | 51 kcal | 9.5 g |
| Lardons | A gratin's worth · 60 g | 163 kcal | 10 g |
| Tofu | A pan-fried serving · 100 g | 147 kcal | 14.7 g |
| Rolled oats | A porridge's worth · 60 g | 221 kcal | 6.8 g |
| Couscous | A couscous plate · 180 g | 295 kcal | 11.5 g |
| Chickpeas | A salad serving · 120 g | 178 kcal | 10 g |
| Mozzarella | A whole ball · 125 g | 284 kcal | 20.1 g |
| Camembert | An eighth of a wheel · 30 g | 84 kcal | 5.7 g |
| Raclette cheese | A meal's worth · 120 g | 410 kcal | 27.5 g |
| Butter | A slice of toast's worth · 10 g | 75 kcal | 0.1 g |
| Olive oil | One tablespoon · 14 g | 126 kcal | 0 g |
| Honey | One teaspoon · 7 g | 23 kcal | 0 g |
| Sugar | One French sugar cube · 6 g | 24 kcal | 0 g |
| Semi-skimmed milk | One glass · 150 g | 72 kcal | 5.1 g |
Prepared dishes and products
What arrives as a ready-made portion, where the question is how much was actually served rather than what a hundred grams holds.
| Food | Portion | Energy | Protein |
|---|---|---|---|
| Chocolate croissant | One chocolate croissant · 70 g | 296 kcal | 5.7 g |
| Croissant | One croissant · 55 g | 231 kcal | 4 g |
| Doner kebab | A full kebab · 350 g | 812 kcal | 53.2 g |
| Whole wheat bread | One slice · 40 g | 94 kcal | 3.8 g |
| Sandwich bread | One slice · 30 g | 84 kcal | 2.3 g |
| Dark chocolate | One square · 10 g | 59 kcal | 1 g |
| Margherita pizza | A whole pizza · 400 g | 896 kcal | 34.8 g |
| Beer | A 25 cl glass · 250 g | 98 kcal | 1 g |
| Baguette | Half a baguette · 125 g | 359 kcal | 11.3 g |
| French fries | A medium serving · 150 g | 387 kcal | 4.9 g |
| Lasagna | One slice · 300 g | 402 kcal | 18.9 g |
| Quiche Lorraine | A sixth of a quiche · 150 g | 404 kcal | 12.6 g |
| Croque-monsieur | One croque-monsieur · 150 g | – | 21.5 g |
| Sugar crepe | One sugar crepe · 60 g | 244 kcal | 4 g |
| Sushi | Six pieces · 160 g | 274 kcal | 10.7 g |
| Milk chocolate | Two squares · 10 g | 55 kcal | 0.8 g |
| Chocolate hazelnut spread | A slice of toast's worth · 15 g | 82 kcal | 0.8 g |
| Peanut butter | One tablespoon · 20 g | 129 kcal | 5.1 g |
| Applesauce | A retail cup · 100 g | 107 kcal | 0.3 g |
| Red wine | A small glass · 125 g | 95 kcal | 0.2 g |
| Coffee | An espresso · 40 g | 2 kcal | 0.1 g |
The portions are settled. The day is not.
A daily calorie need takes a minute to work out, with the Mifflin-St Jeor equation and the split into protein, carbohydrate and fat.
For the question of weight alone (how much an egg weighs, a yolk, a banana, how much pasta per person), food weights gathers the portions of these 60 pages and what the table does not say.
Composition: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The 60 pages reproduce those values without altering them.