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.
Portion size
How to get to grams when there are no scales and the food is already on the plate.
Calorie counting
How many calories are in a slice of bread: white loaf, Borodinsky and sandwich bread
A slice of bread weighs 20 to 40 g depending on the loaf and how thick it is cut.
Calorie counting
Caviar sandwich: how much a spoon of caviar weighs and how many calories are in the sandwich
A level tablespoon of granular caviar weighs 16 g and has about 42 kcal; a level teaspoon about 5 g and 14 kcal.
Calorie counting
How many calories are in a tangerine: weight of one fruit, peeled and unpeeled
A medium peeled tangerine weighs 88 g and has about 47 kcal, a small one 76 g and 40 kcal, a large one 120 g and 64 kcal.
Calorie counting
How many calories are in a bowl of soup, porridge or dumplings
A 300 g bowl of borscht is about 195 kcal, and a 250 g plate of pelmeni about 620 kcal, using reference values per 100 g.
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
Milk, kefir and yogurt: converting millilitres to grams
Use the units in the nutrition table when counting milk, kefir and yogurt: grams for values per 100 g, millilitres for values per 100 ml.
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
Dried fruit and candied fruit: finding added sugar
To choose dried fruit without added sugar, read the ingredients: “dried” on the front is not enough.
Calorie counting
Raf coffee calories in 200, 300 and 400 ml cups
A 300 ml raf has no single calorie value: the café recipe determines it.
Calorie counting
Doshirak calories per pack and prepared serving
A 90 g chicken-flavor Doshirak tray contains 414 kcal according to the manufacturer.
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
The alcohol calorie calculator: grams of ethanol and a standard drink of 8, 10 or 14 g
The alcohol calorie calculator shows two numbers: the energy in what you drank and the grams of pure ethanol.
Calorie counting
The FoodGPT raw vs cooked weight calculator: how it works and where it goes wrong
The calculator converts the weight of raw food into cooked weight and back, and counts calories from the raw food: cooking changes the weight, not the calories.
Nutrition
How to eat less without starving: what the research supports and what it does not
People eat more when they are served a bigger portion, when they eat fast, after a short night and alongside alcohol.
Shopping
Muesli and granola: how much sugar is in them and what the ingredients tell you
A pack of muesli or granola will not tell you exactly how much added sugar it holds: the "sugars" line adds up everything, syrup and the sugar of dried fruit alike.
Calorie counting
Bone-in chicken, watermelon with rind, nuts in the shell: log only what you ate
Log the weight of what you ate, not what was on the plate.
Calorie counting
Calories in one apple, banana or orange: weight with and without the peel
A medium banana without the peel (118 g) has about 105 calories, a medium apple (182 g) about 95, and an orange without the peel (131 g) about 62.
Shopping
Net weight versus drained weight: what you buy along with the brine
A jar of food packed in liquid should show two weights: everything inside, and the food alone.
Recipes
Homemade Caesar: how dressing and croutons change the calories
Count homemade Caesar from its ingredients before assembly.
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.
Calorie counting
Smoothie calories: count the glass and its add-ins
Count a smoothie from its ingredients and the portion you drink.
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.
Nutrition
Dubai chocolate: calories, ingredients and the weight of a piece
The VkusVill milk chocolate with pistachios and kataifi examined here contains 557 calories per 100 g.
Nutrition
Fresh and dried persimmon: counting portions and desserts
The USDA reference entry for fresh Japanese persimmon contains 70 calories per 100 g.
Recipes
Five pumpkin recipes with calories and macros per serving
A serving of roasted pumpkin in this collection contains about 81 calories; a serving of pumpkin oatmeal contains 229.
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.
Weight loss
Body recomposition: can you lose fat and gain muscle at the same time
Yes, but not equally for everyone.
Weight loss
Weight loss rate: where the 0.5–1 kg per week guideline came from and what research says
The '0.
Nutrition
Intuitive eating or calorie counting: what to choose and for whom
The choice between them should be based not on effectiveness but on your goal: intuitive eating changes your relationship with food, while calorie counting measures energy.
Weight loss
Metabolic adaptation and 'reverse dieting': what happens to calorie expenditure after a deficit
Following a prolonged energy deficit, energy expenditure is indeed lower than in someone with the same body composition who has not lost weight.
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.
Weight loss
What to swap your usual foods with to cut calories: 15 substitutions with numbers
Swapping sauces, sides, and drinks cuts the most calories: mayonnaise for Greek yogurt saves about 180 kcal per 30 g, pasta for zucchini about 280 kcal per serving.
Ingredients and additives
How to read the nutrition facts table: per 100 g or per serving
To compare products, use the “per 100 g” column, but calculate how much you’ve eaten based on the actual weight of the portion consumed.
Nutrition
DASH diet: foods, servings, and a week-long menu
DASH is an eating plan designed to lower blood pressure: plenty of vegetables, fruits, and whole grains; low-fat dairy; and limited salt and sweets.
Weight loss
Calories per volume: why salad fills you up more than cookies
Salad fills you up more than cookies because it contains fewer calories per gram: 100 kcal equals about 670 g of cucumber or about 20 g of cookies.
Calorie counting
How many calories are in an egg: boiled, fried, omelette, white and yolk
A large egg without its shell weighs about 50 g and has 72 kcal.
Calorie counting
How many calories are in oatmeal: with water, with milk and with toppings
A bowl of oatmeal made with water from 50 g of oats is about 190 kcal, and with 3.
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
How many calories are in syrniki: fried, baked, with different tvorog
The FoodGPT reference card lists syrniki at 218 kcal per 100 g, so a 50 g syrnik is about 110 kcal.
Calorie counting
How many calories are in varenye: classic, five-minute and lower-sugar
The FoodGPT reference card lists varenye, the Russian whole-fruit preserve, at 271 kcal and 65 g of sugar per 100 g.
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
How many calories are in kholodets: pork, beef or chicken
The FoodGPT reference card lists kholodets at 110 kcal per 100 g, so a 150 g slice has about 165 kcal.
Calorie counting
Pie calories: how to count the dough, the filling and your slice
The FoodGPT reference puts a 100 g fried pirozhok (a Russian hand pie) at about 260 kcal, and a baked one at roughly a third less.
Calorie counting
How many calories are in blini: made with milk, water or kefir
The FoodGPT reference card lists blini made with milk at 232 kcal per 100 g, so a 50 g blin has about 116 kcal.
Calorie counting
How many grams are in a scoop of protein powder?
There is no single gram weight for a scoop of protein powder.
Calorie counting
How much does a spoonful of instant coffee weigh?
NESCAFÉ lists 1.
Calorie counting
How much does a tablespoon of hummus weigh?
A tablespoon of plain hummus weighs 15 g in the USDA reference entry.
Calorie counting
How much does a tablespoon of grated Parmesan weigh?
A tablespoon of grated Parmesan weighs 5 g in the USDA reference entry.
Calorie counting
How much do a cup and handful of blueberries weigh?
A USDA table lists one cup of fresh blueberries at 148 g and 85 kcal.
Calorie counting
How much does a spoonful of cottage cheese curds weigh?
There is no dependable single weight for a tablespoon of cottage cheese curds.
Calorie counting
How much desiccated coconut is in a spoon or cup?
King Arthur Baking lists 85 g for one cup of fine, unsweetened desiccated coconut.
Calorie counting
How much baking powder is in a teaspoon, tablespoon, or packet?
A level teaspoon of baking powder weighs about 4 g in King Arthur Baking’s chart.
Calorie counting
How much does a spoon of potato starch weigh?
Bob’s Red Mill labels one tablespoon of potato starch as 12 g and 40 kcal.
Calorie counting
How many grams of cocoa powder are in a spoon?
USDA lists 5.
Calorie counting
Soup calories: what broth, sautéed vegetables, cream and bowl size change
A soup name does not have one calorie count.
Calorie counting
Mashed potato calories: what milk, butter and cream add
Mashed potatoes do not have one calorie value.
Calorie counting
Sauce calories: mayo, ketchup, cheese, garlic, and teriyaki by the spoonful
A tablespoon of sauce can add 20 kcal or 90 kcal to a meal.
Calorie counting
How much does a mango weigh: flesh, pit, and serving
USDA lists one mango without refuse as 336 g and a cup of pieces as 165 g.
Calorie counting
Rice paper: sheet weight and how to log spring rolls
Log rice paper by the dry sheet.
Calorie counting
How to count mushrooms: one mushroom, a cup, raw and fried
Mushrooms contain little energy on their own, which is why the larger tracking error often comes from the method rather than the mushrooms.
Calorie counting
Food diary from meal photos: a low-friction way to log meals
A photo does not turn a home-cooked meal into an exact recipe.
Nutrition
Low-calorie foods: calories and macros per 100 g
Cucumbers, tomatoes, zucchini, berries and plain yogurt add variety without many calories per serving.
Calorie counting
The communal pot: how to calculate your portion
A recipe gives you the calorie content of the entire pot, but you only eat one bowl.
Shopping
Ready-to-eat food by weight: how to find calories without a label
Regulations require four lines on a deli salad container: name, production date, shelf life, and storage conditions.
Calorie counting
1200, 1500, and 2000 kcal: how much food is that in grams
The daily calorie allowance is an abstraction until you see it in grams.
Technology
How a neural network recognizes food in a photo
A photo of a plate turns into a number on the screen in a few seconds, and from the outside, it looks like a measurement.
Calorie counting
How to determine portion size without a scale
Portion weight is the most inaccurate variable in any calculation, including analysis by photo.
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.
Other topics: Protein · Fats · Carbohydrates · Sugar · Sweeteners · Fibre · Water and salt · Coffee and tea · Drinks and alcohol · Supplements and vitamins · Sports nutrition · Training · Sleep and routine · Appetite and stress · Fasting · Gut and microbiome · Diabetes and blood sugar · Hormones · Age · Children · Pregnancy and breastfeeding · Eating out · Travelling · Gatherings · Food labels · Storage and shelf life · Meat and sausage · Fish and seafood · Dairy · Bread and grains · Sweets and snacks · Plant-based · Food diary · What the research shows · All articles
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.