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 portion of pasta?
One portion of pasta is 30 grams dry and carries about 107 calories. Why does it rise to 75 grams once boiled?
How many calories in a bowl of popcorn?
A large bowl of popcorn is 25 grams and carries about 87 calories; the same amount holds 3 grams of fiber.
How many calories in a handful of peanuts?
A handful of peanuts is 27-30 nuts and 30 grams; it carries about 171 calories and 7.1 grams of protein.
How many calories in a bowl of grapes?
A small bowl of grapes is 150 grams and carries about 105 calories; among fruits it is one of the higher-calorie ones.
How many calories in a medium kiwi?
A medium kiwi is 75 grams and carries about 47 calories; a portion of two kiwis holds 90 milligrams of vitamin C.
How many calories in one mandarin?
One medium mandarin weighs 75 grams and carries about 38 calories. The variety difference shifts that number by a quarter.
How many calories are in a bowl of pomegranate?
One small bowl of pomegranate seeds is 150 grams and carries about 92 calories; the same portion holds 15 grams of fiber.
How many calories are in a handful of raisins?
A handful of raisins is 20-30 pieces and 30 grams; it carries about 92 calories — close to a bowl of fresh grapes.
How many calories are in one bazlama?
One portion of bazlama is 50 grams and carries about 112 calories; it is among the lowest-calorie items in the bread group.
How many calories are in a portion of bulgur pilav?
One portion of bulgur is 25 grams raw and carries about 89 calories; the oil that goes into the pot falls outside this figure.
How many calories in a glass of apple juice?
One cup of apple juice is 240 milliliters and carries about 96 calories; a figure very close to one medium apple.
How many calories in a slice of rye bread?
A thin slice of rye bread is 25 grams and carries about 64 calories; the lowest among the four bread records.
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.