Calorie counting
How many calories are in potatoes: boiled, fried, baked and chips
Boiled potatoes have 86 kcal per 100 g, potatoes baked in their skin 93, pan-fried around 265, fast-food French fries 312, crisps about 530.
Fats
Which fats the body needs, which ones are limited, and how much belongs in a day.
Calorie counting
Honey, syrup and oil in a spoon: measure and count
Do not automatically record a tablespoon as 15 g of food.
Calorie counting
Nuts and seeds: count a handful, spoonful or mixed portion
Calculate the calories in a handful of nuts from its weight and the values on that particular pack.
Shopping
What is really in a “milk-containing product” with milk fat substitute
If a pack in Russia says “milk-containing product with milk fat substitute”, the regulation’s own definition allows up to half of its fat phase to be vegetable.
Nutrition
Beef tallow instead of vegetable oil: what the trend claims and what the data show
As of 5 October 2026, beef tallow remains one of the visible food trends: Whole Foods put the “tallow takeover” first in its 2026 forecast, and the new US Dietary Guidelines list it as an option for cooking.
Recipes
Homemade Caesar: how dressing and croutons change the calories
Count homemade Caesar from its ingredients before assembly.
Calorie counting
How many calories are in plov: with lamb, pork and chicken
The FoodGPT reference card lists plov at 188 kcal per 100 g, so a 300 g portion is about 565 kcal.
Calorie counting
How many calories are in salo: salted, streaky, pork belly
Salo has about 800 kcal per 100 g: the FoodGPT reference card for salted salo lists 816 kcal, and the USDA record for raw pork back fat lists 812.
Calorie counting
Homemade cutlet calories: count meat, breading, and oil
There is no single calorie value for a homemade cutlet.
Calorie counting
Soup calories: what broth, sautéed vegetables, cream and bowl size change
A soup name does not have one calorie count.
Calorie counting
Pasta and sauce: why the calories vary so much
Two plates containing the same amount of pasta can have different calorie totals: tomatoes contribute mostly water, while oil, cream, cheese, and fatty pork provide more energy per gram.
Calorie counting
Air fryer calories: how much oil does it save?
An air fryer saves exactly the calories in the oil you did not add.
Nutrition
Mediterranean diet: food list and 7-day meal plan
Build a Mediterranean-style week around vegetables, grains, beans, fish and plant oils.
Nutrition
Seed oils: are sunflower, rapeseed, and soybean oils harmful?
For the past couple of years, sunflower, rapeseed, and soybean oils have been labeled as sources of inflammation and the primary cause of everything.
Nutrition
Cooking oil: smoke point and what matters more
The smoke point is usually cited as the main criterion for choosing a cooking oil.
Calorie counting
How many calories does frying add
The cooking method adds more calories to a dish than any choice between "healthy" and "unhealthy" foods.
Nutrition
How much fat do you need per day and what happens if you don't get enough
People usually only know the upper limit for fat.
Calorie counting
Macro ratio: where percentages come from and what to change first
Proportions like "30/30/40" look like an optimal formula someone has discovered.
Recipes
Soups without sautéing: three recipes and what changes in flavor
Sautéing involves 2–3 tablespoons of oil that go entirely into the pot: about 250–350 kcal for the whole pot, which is 50–90 kcal per serving.
Recipes
Salads without mayonnaise: four dressings and what they pair with
In a salad, calories are almost always found not in the vegetables, but in the dressing: two tablespoons of mayonnaise contain about as many calories as everything else on the plate combined.
Ingredients and additives
Antioxidants: what they do to fat and why it spoils without them
There are two different ways for food to spoil.
Health
Cholesterol in food: do eggs affect blood cholesterol
Cholesterol from food and cholesterol in blood tests are not the same substance in different places, but two weakly related values.
Nutrition
Which fats are healthy and which are not
Dividing fats into "healthy" and "unhealthy" is convenient for a headline but almost useless at the grocery shelf: a single product usually contains all types at once, and the difference between them is not about general health benefits, but about specific effects.
Health
Trans fats: how they differ from regular fats and where they remain today
Trans fats are a rare case where a food scare turned out to be true: the concerns about them are supported by both the mechanism and the statistics.
Nutrition
Palm oil: is it actually harmful?
Palm oil has become the universal explanation for everything bad in food.
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.