Understand what you eat, learn how to nourish yourself
Published food values and practical nutrition knowledge in one place.
Where would you like to start?
Understand the logic before doing the maths: the balanced plate, meal planning, portions, shopping, kitchen habits, drinks, eating out and snacks — a plain, general and non-judgmental guide. Every topic is short and practical; you do not have to read them in order.
How many calories are in a bag of potato chips?
A small single-serve bag of potato chips is 28 grams and carries about 149 calories; a large bag rises to 452 calories.
How many calories are in a portion of quinoa?
A 90-gram portion of cooked quinoa carries about 108 calories; a full glass, that is 185 grams, is 222 calories.
How many calories in a portion of couscous?
A portion of cooked couscous is 75 grams and carries about 84 calories; a plate served as a second course counts as two portions.
How many calories are in a portion of green pepper?
One portion of raw pepper is 150 grams; in çarliston pepper it comes to 31 calories, and in long and hot green peppers to 57.
How many calories in a bottle of ready-made iced tea?
Sweetened ready-made iced tea carries 45 calories per 100 milliliters; a 330 milliliter bottle comes to 156 and a 500 milliliter bottle to 236 calories. The unsweetened version is zero.
How many calories are in a scoop of ice cream?
A scoop of ice cream ranges from 40 to 66 grams depending on the scoop; in plain milk ice cream that comes to about 85 to 135 calories. What creates the range is not the recipe but the weight of the scoop.
How many calories are in a tablespoon of mayonnaise?
A tablespoon of mayonnaise is about 13.8 grams and carries 93 calories; the same spoon of ketchup comes down to 19 calories.
How many calories in a tablespoon of tomato paste?
A tablespoon of tomato paste is 15-16 grams and carries about 12-13 calories; the item that decides the calories in the pot is not the paste.
How many calories does a tablespoon of flour add to a sauce?
A tablespoon of flour is between 5 and 8 grams and adds about 19-28 calories to a sauce; the butter added with the same spoon is 75 calories.
How many calories does the cream added to soup add?
A tablespoon of liquid cream is 15 grams and adds about 51 calories to soup. If a cup of cream goes into the pot, the addition rises to 809 calories.
Does toasting bread change its calories?
A toaster drives the water out of bread: the calories per 100 grams rise, but the total energy of the slice stays almost the same.
How much does trimming the fat off meat cut the calories?
Separating the visible fat from a portion of cooked red meat lowers the energy by about a third: from 187 calories to 125.
This content is for general information; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you is prepared only by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan. For a plan specific to your health situation, talk to a dietitian.