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 cauliflower?
One cup of cauliflower is 150 grams and carries about 44 calories; the same portion holds 68 milligrams of vitamin C.
How many calories are in a portion of cabbage?
A cup of white head cabbage is 150 grams and carries about 39 calories; the same portion holds 56 milligrams of vitamin C.
How many calories in a portion of mushrooms?
A cup of white button mushrooms is 150 grams and carries about 36 calories; the sugar measurement is almost zero.
How many calories are in a portion of cucumber?
A cup of chopped cucumber is 150 grams and carries about 24 calories; the lowest among the vegetables measured.
How many calories in a portion of leek?
A cup of chopped leek is 150 grams and carries about 51 calories; the same portion holds 4.5 grams of fiber.
How many calories in a portion of celeriac?
A cup of chopped celeriac is 150 grams and carries about 47 calories; 389 milligrams of salt was measured in the same portion.
How many calories in a portion of okra?
A cup of okra is 150 grams and carries about 72 calories; 300 milligrams of calcium was measured in the same portion.
How many calories are in a portion of asparagus?
One cup of asparagus is 150 grams and carries about 59 calories; its fat measurement is among the lowest of any vegetable.
How many calories in a portion of Brussels sprouts?
A cup of Brussels sprouts is 150 grams and carries about 66 calories; the same portion holds 164 milligrams of vitamin C.
How many calories are in a portion of beetroot?
A cup of red beetroot is 150 grams and carries about 66 calories; 455 milligrams of salt was measured in the same portion.
How many calories are in a portion of sweet corn?
One portion of sweet corn is 90 grams and carries about 122 calories; half a cob is one and a half times that.
Should you weigh food raw or cooked?
The same ingredient does not show the same weight raw and cooked. The moment the scale is read decides what the number belongs to.
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.