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 30 grams of sunflower seeds?
30 grams of shelled sunflower seeds carries about 191 calories and 7.4 grams of protein; measuring them in the shell hides this.
How many calories in 30 grams of pumpkin seeds?
30 grams of shelled pumpkin seeds carries about 186 calories and 144 milligrams of magnesium.
How many calories in a spoon of butter?
A level tablespoon of butter is 9 grams and carries about 68 calories; a heaped dessert spoon rises to 113 calories.
How many calories does the oil added to salad add?
Two dessert spoons of olive oil bring 90 calories; that is more than the calories of a 300 gram tomato salad itself.
Is margarine or butter lower in calories?
In TürKomp, butter is 753, cooking margarine 627 and low-fat margarine 371 calories; the whole difference comes from the water share.
How many calories in a tablespoon of honey?
A tablespoon of honey is 15 grams and carries about 49 calories; all of its sugar is glucose and fructose.
How many calories are in a tablespoon of jam?
One tablespoon of strawberry jam is 15 grams and carries about 43 calories; the same spoon holds 6.5 grams of sugar.
How many calories are in a glass of boza?
A cup of boza is 240 milliliters and carries about 178 calories; the same glass holds 4.2 grams of fiber.
How many calories are in a glass of grape juice?
A cup of red grape juice is 240 milliliters and carries about 132 calories; its fiber, though, is only 0.6 grams.
How many calories in a portion of green beans?
A cup of green beans is 150 grams and carries about 66 calories over the raw weight; the oil that goes into the pot is outside that.
How many calories are in a portion of courgette?
A cup of summer courgette is 150 grams and carries about 26 calories; one of the lowest values among vegetables.
How many calories are in a portion of eggplant?
One cup of chopped eggplant is 150 grams and carries about 35 calories over raw weight; its capacity to absorb oil hides that figure.
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.