Calories per Ingredient Calculator
See the calories and macros in any cooking ingredient — enter your amount in cups, tablespoons, grams, or ounces.
Calorie Reference Table
All values are per 100g. Cup measurements use standard US cups.
| Ingredient | kcal / 100g | Protein | Fat | Carbs |
|---|---|---|---|---|
| All-purpose flour | 364 | 10.3g | 1.0g | 76.3g |
| Granulated sugar | 387 | 0g | 0g | 100g |
| Honey | 304 | 0.3g | 0g | 82.4g |
| Butter | 717 | 0.9g | 81.1g | 0.1g |
| Olive oil | 884 | 0g | 100g | 0g |
| Rolled oats | 389 | 16.9g | 6.9g | 66.3g |
| Whole milk | 61 | 3.2g | 3.3g | 4.8g |
| Peanut butter | 588 | 25.1g | 50.4g | 19.6g |
| Almonds | 579 | 21.2g | 49.9g | 21.7g |
| Chicken breast (raw) | 120 | 22.5g | 2.6g | 0g |
Why Calories Vary by Volume
A cup of olive oil (218g) has over 1,900 calories, while a cup of milk (245g) has only about 150. Volume alone tells you nothing — you need the ingredient's density and its caloric density to get the right number. This calculator handles both automatically.
How Macros Are Split
Each gram of protein and carbohydrate contains 4 calories. Each gram of fat contains 9 calories. That's why even a small amount of butter or oil adds up fast — fat is more than twice as calorie-dense as protein or carbs.
💡 Tip: To compare two ingredients side by side, try the Calorie Swap Calculator — it shows you the difference instantly.
Common Questions
How many calories in 1 cup of flour?
One cup of all-purpose flour weighs about 125g and contains roughly 455 calories. Whole wheat flour is similar at ~438 kcal per cup (128g). Almond flour is lower at ~534 kcal per cup (92g) — despite fewer carbs, the fat content is higher.
How many calories in 1 tablespoon of butter?
One tablespoon of butter weighs about 14g and contains approximately 100 calories, almost entirely from fat (11.4g fat). A full cup of butter (227g) is 1,628 calories.
How many calories in 1 tablespoon of olive oil?
One tablespoon of olive oil is about 13.5g and contains roughly 119 calories — all from fat. Olive oil is one of the most calorie-dense ingredients by volume, as pure fat has 9 kcal per gram.
How many calories in 1 cup of sugar?
One cup of granulated sugar weighs 200g and contains 774 calories, entirely from carbohydrates. Brown sugar (packed) is about 220g per cup, giving ~851 calories.
Are the calorie values accurate?
Values are sourced from USDA FoodData Central averages. Minor brand-to-brand variation exists (e.g. Diamond Crystal vs Morton salt), but for cooking purposes these numbers are accurate to within 2–5%.