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 in a handful of hazelnuts?
A handful of hazelnuts is 28-30 nuts and 30 grams; by the roasted hazelnut record it carries about 201 calories.
How many calories in a medium tomato?
A medium tomato is 150 grams and carries about 29 calories. Where do three tomatoes on a salad plate take the figure?
How many calories are in a portion of broccoli?
One cup, that is 150 grams of broccoli, carries about 59 calories, and the same portion holds 161 milligrams of vitamin C.
How many calories are in a medium carrot?
A medium carrot is 150 grams and carries about 56 calories. Why is most of its sugar sucrose?
How many calories are in a medium potato?
A medium potato is 180 grams and carries about 122 calories by raw weight. Why does the guideline count half a potato as a portion?
How many calories in a glass of cola?
One cup, that is 240 milliliters of cola, carries about 103 calories and brings 25.6 grams of sugar.
How many calories are in a portion of oats?
One portion of oats is 30 grams and carries about 105 calories. The same portion holds 3.7 grams of fiber.
How many calories in a handful of pistachios?
30 grams of shelled Antep pistachios is about 182 calories. Why does the handful never settle when the reference measure is in shell?
How many calories are in a glass of sour cherry juice?
One cup of sour cherry juice is 240 milliliters and carries about 122 calories; the fiber measurement for the same amount is zero.
How many calories are in a glass of lemonade?
One cup of the lemonade in the TürKomp record is about 24 calories; a single spoon of added sugar multiplies that figure by four.
How many calories are in a glass of kefir?
One cup of kefir is 240 milliliters and carries about 139 calories; the same glass holds 7.9 grams of protein.
How many calories are in one lavaş?
One portion of lavaş is 50 grams and carries about 142 calories. What number does a whole large lavaş reach?
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.