FreeMealTracker
Calorie table
Nutritional values per 100 g from the German Nutrient Database (BLS), with raw and cooked listed separately. Search for a food or browse the categories.
Alcoholic drinks (117)
- Cream liqueur262
- Coffee/chocolate liqueur, with milk/cream262
- Gin246
- Apple must37
- Vodka225
- Stout46
- Arrack214
- Koelsch (beer from Cologne)38
Bread & rolls (185)
- Oat bread212
- Spelt bread221
- Rye bread220
- Wholemeal bread210
- Wheat roll280
- Rye roll273
- Wheat-rye bread (> 50 % and < 90 % wheat)207
- Rye-wheat bread (> 50 % and < 90 % rye)218
Fats & oils (54)
- Soya oil900
- Linseed oil900
- Hemp oil900
- Poppy seed oil900
- Coconut oil900
- Sesame oil900
- Olive oil899
- Almond oil900
Fish & seafood (221)
- Matjes herring in oil, semi-preserved, drained427
- Alaska pollock in oil, semi-preserved, drained274
- Eel raw288
- European catfish raw128
- Ling raw82
- Pike raw84
- European smelt raw85
- Salmon raw180
Meat (327)
- Veal shank, raw118
- Lamb thick flank, raw121
- Beef blood liquid, raw72
- Veal breast, raw201
- Lamb breast, raw290
- Beef rump, raw110
- Veal round, raw89
- Beef round, raw148
Vegetables (355)
- Cucumber raw16
- Tomato raw22
- Courgette raw22
- Garlic raw97
- Small red radish raw18
- Sweet cucumber pickled, canned, drained70
- Okra raw32
- Rocket raw21
Dishes (1,723)
- Quark cream127
- Pickled herring fillet, in cream sauce156
- Yogurt dip93
- Yogurt cream (with gelatine)113
- Quark pudding280
- Quark casserole232
- White bread dumplings179
- Wheat roll casserole300
Drinks (105)
- Carbonated sherbet37
- Ginger Ale37
- Spring water0
- Drinking water0
- Orange soft drink33
- Carbonated lemonade38
- Wine alcohol-free18
- Sparkling wine alcohol-free22
Grains & flakes (203)
- Rice noodles raw365
- White rice raw351
- Brown rice raw360
- Rice parboiled, raw333
- Rice mix with wild rice, raw360
- Oat flakes348
- Flour mix for bread gluten-free342
- Muesli mix with chocolate, sweetened397
Pulses, nuts & plant-based (117)
- Bamboo shoots raw17
- Coconut meat, raw378
- Lentils sprouted raw29
- Glass noodles made from mung bean starch, raw350
- Lucerne/alfalfa sprouts, raw29
- Mung bean sprouts raw19
- Soya bean sprouts raw40
- Poppy seed528
Potatoes & mushrooms (81)
- Button mushroom raw28
- Potatoe peeled, raw83
- Morel raw29
- Gnocchi raw152
- Black truffle (Perigord black truffle) raw73
- Orange birch bolete raw34
- Porcini mushroom raw46
- Brown-yellow boletus (slippery jack) raw31
Cakes & pastries (447)
- "Zedernbrot" lemon almond biscuits396
- Gingerbread cake366
- Danish pastry with quark398
- Rusk egg-free414
- Viennese sand torte407
- Chocolate meringue406
- Rusk gluten-free406
- Gingerbread cake mounds375
Milk, yoghurt & cheese (223)
- Gouda cheese 48 % fat in dry matter379
- Kefir min. 10 % fat120
- Whipping cream min. 36 % fat363
- Whipping cream min. 30 % fat308
- Coffee cream min. 10 % fat124
- Gouda cheese min. 30 % fat in dry matter266
- Gouda cheese min. 40 % fat in dry matter313
- Yogurt min. 10 % fat124
Pasta & dumplings (77)
- Chicken egg raw135
- White bread dumplings raw182
- Egg pasta raw342
- Chicken egg yolk, raw345
- Chicken egg white, raw42
- Pasta egg-free, raw346
- Egg pasta gluten-free, raw369
- Pasta egg-free, gluten-free, raw343
Fruit (197)
- Kiwi fruit raw61
- Mango raw60
- Pear raw58
- Apple raw58
- Orange raw49
- Banana raw79
- Lemon raw40
- Plum raw48
Sweets & snacks (236)
- Honey305
- Chocolate520
- Yogurt ice cream124
- Cream pralines567
- Chocolate ice cream232
- Cream caramel434
- Cream chocolate567
- Milk chocolate532
Game, poultry & offal (223)
- Snails edible/escargots, raw68
- Veal heart, raw109
- Roe deer leg, raw97
- Lamb heart, raw132
- Beef heart, raw121
- Beef spleen, raw100
- Veal spleen, raw100
- Veal brain, raw109
Sausages & ham (304)
- Ham bologna raw386
- Salami374
- Leberkaese sausage295
- Bockwurst273
- Salami high quality410
- White Lyoner sausage281
- Lyoner sausage coarsely minced281
- Beer ham161
Ingredients & seasonings (87)
- Whipped cream stabilizer369
- Quark filling for pastry/tortes147
- Yogurt cream for pastry/tortes232
- Chocolate cream for pastry/tortes314
- Pudding powder, chocolate, unsweetened340
- Chocolate icing (containing non-cocoa fats) for pastry/tortes428
- Sugar-butter-cinnamon filling for pastry/tortes549
- Sacher icing/chocolate icing, for pastry/tortes345
Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), version 4.0 – German Nutrient Database, Karlsruhe. Licence CC BY 4.0. Portion sizes added by us.