Ingredient Calorie Calculator
Choose one ingredient and type the amount in the unit you have. The calculator turns cups and spoons into grams with the USDA weight for that food and gives the calories, protein, carbs and fat in exactly that amount.
Updated 2026-10-28
Quick answer. Pick one ingredient and the amount in the unit you have. The calculator turns cups and spoons into grams with the USDA weight for that food. A cup of all-purpose flour weighs 125 g and has about 455 kcal. The same multiplication gives the protein, carbs and fat in that amount.
Quick answer: calories per cup, tablespoon and ounce
From the USDA records the calculator uses. The cup weight in brackets is the household weight for that ingredient. A large egg (50 g) has 72 kcal.
| Ingredient | kcal per 100 g | kcal per cup | kcal per tbsp | kcal per oz |
|---|---|---|---|---|
| Flour All Purpose | 364 | 455 (125 g) | 28 | 103 |
| Whole Wheat Flour | 340 | 408 (120 g) | 26 | 96 |
| Almond Flour | 571 | 548 (96 g) | 34 | 162 |
| White Granulated Sugar | 401 | 802 (200 g) | 50 | 114 |
| Brown Sugar | 380 | 836 (220 g) | 48 | 108 |
| Honey | 304 | 1,031 (339 g) | 65 | 86 |
| Maple Syrup | 260 | 819 (315 g) | 52 | 74 |
| Unsalted Butter | 720 | 1,634 (227 g) | 102 | 204 |
| Olive Oil | 900 | 2,016 (224 g) | 122 | 255 |
| Whole Milk | 61 | 149 (244 g) | 9 | 17 |
| Heavy Cream | 340 | 809 (238 g) | 51 | 96 |
| Rolled Oats | 379 | 303 (80 g) | 21 | 107 |
| White Rice Cooked | 130 | 205 (158 g) | 13 | 37 |
| Pasta Cooked | 131 | 183 (140 g) | 12 | 37 |
| Peanut Butter | 598 | 1,543 (258 g) | 96 | 170 |
| Chocolate Chips | 479 | 814 (170 g) | 51 | 136 |
| Cheddar Shredded | 403 | 455 (113 g) | 29 | 114 |
| Whole Egg Raw | 144 | – | – | 41 |
How to work out the calories in an ingredient
Nutrition databases list calories per 100 grams. Recipes list cups, spoons and whole items. To get from one to the other you need the weight of your amount, and that weight depends on the food: a cup of all-purpose flour weighs 125 g, a cup of sugar 200 g and a cup of honey 339 g. That is why "calories per cup" is so different between ingredients that look alike.
- Find the weight. Multiply the amount by the grams per unit for that ingredient (cup, tablespoon, teaspoon or one whole item). Millilitres use the cup weight divided by 236.6 mL. Ounces and pounds are weight units, so they convert directly: 1 oz = 28.35 g.
- Scale the calories. Multiply the grams by the calories per 100 g and divide by 100.
- Do the same for the other nutrients. Protein, carbs, fat, fiber, sugar and sodium all use the same per-100-gram formula.
Formula
Worked example: how many calories are in 2.5 cups of flour?
All-purpose flour has 364 kcal per 100 g, and one cup weighs 125 g in the USDA record.
The same 2.5 cups give 32 g protein, 238 g carbs and 3 g fat. This example loads in the calculator above. A second example: 3 tablespoons of butter weigh 3 × 14.2 = 42.6 g, so they have 42.6 × 720 ÷ 100 = about 307 kcal.
Why your number can differ
The biggest error is the cup weight. Spooned and levelled flour weighs less than flour scooped straight from the bag, and packed brown sugar weighs more than loose. If you have a scale, enter grams and the error goes away. The second source of error is the state of the food. Rice, pasta, chicken, beef, lentils and broccoli are listed cooked, so enter the cooked amount; dry rice has about three times the calories per gram of cooked rice because cooking adds water. Brand differences (for example in peanut butter or chocolate chips) usually change the result by less than 10%.
To add up a whole recipe instead of one ingredient, use the recipe nutrition calculator. To convert a cup amount into grams without the calories, use the cooking unit converter.
Frequently asked questions
How many calories are in a cup of flour?
A cup of all-purpose flour (125 g) has about 455 kcal. Whole wheat flour (120 g a cup) has about 408 kcal, and almond flour (96 g a cup) about 548 kcal.
How many calories are in a tablespoon of olive oil or butter?
One tablespoon of olive oil (13.5 g) has about 122 kcal. One tablespoon of unsalted butter (14.2 g) has about 102 kcal.
Can I enter whole items like eggs or bananas?
Yes, choose the unit "each". It works for eggs, egg whites, bananas, apples, garlic cloves, onions, carrots, tomatoes and bell peppers, using USDA medium or large item weights. Other ingredients need a weight or a volume.
Are the values for raw or cooked food?
Each row says which. Most baking ingredients are as sold. Rice, pasta, chicken, ground beef, ground turkey, bacon, lentils, broccoli and baked potato are cooked.
Where do the numbers come from?
From USDA FoodData Central, per 100 g, with the cup and spoon weights from the same records. The full table with a source link for each row is on the ingredient list nutrition calculator.
Sources
- USDA FoodData Central: nutrient values per 100 g and household cup and spoon weights. Each ingredient row links to its record in the ingredient reference table.
- USDA FoodData Central (SR Legacy) portion weights for whole items: large egg 50 g, large egg white 33 g, medium banana 118 g, medium apple 182 g, garlic clove 3 g, medium onion 110 g, medium carrot 61 g, medium tomato 123 g, medium bell pepper 119 g.
- Unit factors: 1 oz = 28.3495 g, 1 lb = 453.592 g, 1 US cup = 236.588 mL (NIST Handbook 44, Appendix C).
Estimates for home cooking, not medical or dietary advice. Brands, cuts and cooking methods change the real values.
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