Calories in foods

How to read these numbers

Every figure is per 100 g of edible portion unless a serving is named. Cooked and raw entries are listed separately where the difference matters — cooked meat is denser than raw because it loses water; cooked rice is lighter than dry because it gains it.

Calorie density is what to watch: below about 100 kcal per 100 g you can eat freely; above about 400 a handful is a meal. The middle band — cooked grains, lean meat, bread — is where portion size decides everything.