Nutrition
Snacks at work: no fridge, with a fridge, with a microwave
Choose a work snack by where it will be kept.
Eating out
How to log a meal when only the kitchen knows the recipe and the portion.
Calorie counting
Subjoy rolls and salads calories: macros from the chain’s data
The Chicken Teriyaki roll is 410 kcal, the same salad 207, the 15 cm sandwich 382.
Calorie counting
Vkusno — i tochka calories: macros for burgers, fries and desserts
Double Cheeseburger is 441 kcal, Grand 514, Big Special 756, Double Big Special 1,042.
Calorie counting
Salmon, chicken or shrimp poke: how to count the whole bowl
Count poke by adding the ingredients in the whole bowl: the base, fish or meat, vegetables, toppings and sauce.
Nutrition
Prepared meal plans: how to choose a delivery service
Choose a prepared meal plan by its actual daily menu, delivery terms and full price.
Calorie counting
Big Special: check calories and macros for the whole order
Use the nutrition card for the exact Big Special burger you select, then count the full order separately: fries, drink, sauce and extras.
Calorie counting
How many calories are in borscht: beef, pork, lean, with sour cream
FoodGPT’s reference card lists borscht at 65 kcal per 100 g, so a 300 g bowl contains about 195 kcal.
Calorie counting
Calories in fast food: how to choose your order at Russian chains
The calorie content of a fast food order is determined less by the chosen dish and more by portion size, drink, and sauces: the same dish may have two values in the chain’s nutritional table that differ by nearly twofold.
Calorie counting
How many calories are in pizza: a slice, a whole pizza, thin and thick crust
A slice of a 35 cm pizza weighs about 110 g and gives roughly 285–315 kcal, and a whole pizza gives 2,270–2,520 kcal.
Calorie counting
Sushi and roll calories: what is in a set and which rolls are lighter
A piece of a roll or nigiri weighs 20–35 g.
Calorie counting
Subway calories: sandwich macros from the official data
Subway publishes nutrition information for its full menu in a separate document.
Calorie counting
Workplace cafeteria: how to count when the server dishes it out
None of the tricks that work at home apply in a cafeteria: there are no scales, the ingredients are unknown, and portion size is decided by someone with a ladle.
Calorie counting
Shawarma, burgers, and rolls: what makes up the calorie content of street food
Arguing about which is higher in calories—shawarma or a burger—is pointless: the variation within each name is greater than the difference between them.
Calorie counting
Buffet and all-inclusive: how to count when there are no portions
At a buffet, calorie counting can only be approximate, and that is normal.
Calorie counting
Calorie content of coffee shop drinks: where the difference hides
In a coffee shop, calories are often hidden in the cup rather than in the food next to it.
Calorie counting
Business lunch: how many calories it has and how to choose the composition
A business lunch is convenient for the very reason it is inconvenient for tracking: the composition is set, the choice is limited to two or three options, and everything is served at once.
Nutrition
How to choose dishes in a cafe based on macronutrients, not just calories
Choosing based solely on calories leads to odd decisions: a salad with dressing ends up being "heavier" than a chicken breast, and the lightest item on the menu becomes mineral water.
Shopping
Are restaurants required to list calories on the menu
Calorie counts are usually absent from menus, leading to the natural conclusion that they are not required.
Calorie counting
Restaurant menu: how to add a dish and its nutritional value to your food diary with a single checkmark
Lunch at a cafe is usually where a food diary falls apart.
Technology
AI: how a model reads a menu page and evaluates each item
A photo of a menu page is transformed into a list of dishes with calorie and macronutrient counts.
Calorie counting
How to determine the calorie content of a dish if it is not listed on the menu
Menus often list only the name and price.
Allergies
Allergens in restaurants and delivery: how to ask for a helpful response
Packaging includes mandatory ingredient lists and warnings about traces.
Technology
Nutritional values in delivery apps: where the numbers in the dish card come from
In the dish card, below the photo, there are four numbers, and they look like a measurement.
Calorie counting
How to count calories in a restaurant and with food delivery when there is no recipe
A home-cooked meal can be calculated by its ingredients, and packaged food can be checked on the label.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.