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 does coating with breadcrumbs add?
Coating a medium chicken breast in breadcrumbs and cooking it in a pan adds about 168 calories; depending on the size of the piece it varies between 140 and 190.
How much fat does meat lose on the grill?
A 113-gram raw patty is 243 calories; grilled it drops to 77 grams and 192 calories remain. The loss is 51 calories and 5 grams of fat; cooking in a dry pan gives the same result.
How do dry pasta's calories change when it is cooked?
The calories of dry pasta do not change when it is cooked, they only spread over more weight: 100 grams of dry pasta carries 371 calories and rises to 235 grams when boiled.
How do the calories of dry lentils change when boiled?
100 grams of dry lentils is 352 calories, while 100 grams of the same lentils boiled is 116 calories; what is added is water, not calories that disappeared.
How much does frying change the calories of potatoes?
Boiled potato is 86 calories per 100 grams; deep-fried it rises to 289-312 calories, about three and a half times as much. Almost all of the increase comes from absorbed oil.
Does boiling vegetables change the calories?
Boiling changes the calories of a vegetable by a small amount; the direction differs from vegetable to vegetable. With broccoli almost not at all, with carrots it drops by fifteen percent.
How many calories does an air fryer cut compared with frying?
An air fryer cuts calories not from the food but from the oil added; with a medium portion of potatoes the difference is about 140-180 calories.
How much does cooking chicken with the skin change the calories?
A portion of 80 grams of oven-baked chicken thigh is 186 calories with the skin and 143 without it; with the breast the difference falls to 26 calories.
How many calories in half a grapefruit?
Half a grapefruit is about 123 grams of edible part and carries about 52 calories in the pink-red variety. The peel and the white pith are not included in that weight.
How many calories does cooking an egg in fat add?
A boiled egg is 50 grams and about 78 calories. The calories cooking in fat adds are as many as the fat poured into the pan: a dessert spoon of butter brings 36 calories and a tablespoon 102.
How many calories are in one biscuit?
One plain petit beurre biscuit weighs about 6.7 grams and carries about 29 calories; the whole pack is a completely different number.
How many calories are in one poğaça?
One poğaça is 75-100 grams and, on the scale used by TÜBER, carries about 300-375 calories.
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.