Calories and Macros In Common Foods
Note to readers - I’ll be adding to this page over time. I hope that in time it will be a comprehensive resource for you :) - Tim Karajas
There’s already a million calorie counters, macro trackers and diet bots in the world.
So what’s the point of this post?
It strikes me that there are fewer resources out there to help you eyeball your food and estimate how the quantity. How many grams, cups, millilitres etcetera. And also, to actually know what that means in terms of energy/calories and macronutrients (protein, carbohydrate, fat)
This post is intended to help you with that by providing calorie and macronutrient information, plus photos which show typical servings.
And, I’ll use it as a resource and educational tool with my clients.
Learning about about macronutrient composition and energy density is an important part of eating a healthy diet. I hope this post helps to move you in that direction (or keep you there!).
To star with, I’ve shown measurements of my hand, which I’ll try to use in the photos to give you an idea of quantity.
My hand span = 26cm
Across my knuckles is between 8-9cm
Betroot
Raw Betroot
Calories per 100g = 53
Protein per 100g = 1g
Carbohydrates per 100g = 10g
Fat per 100g = 1g
Cabbage-Raw-Shredded
Calories per 100g = 25
Calories per 28g (pictured) = 7
Protein per 100g = 1g
Protein per 28g (pictured) = 0g
Carbohydrates per 100g = 4g
Carbohydrates per 28g (pictured) = 1g
Fat per 100g = 0g
Fat per 28g (pictured) = 0g
A large male handful of raw shredded cabbage weighs 28g
Raw Carrots
Calories per 100g = 41 cals
Calories per 142g (pictured) = 58 cals
Protein per 100g = 0.93g
Protein per 142g (pictured) = 1g
Carbohydrates per 100g = 7g
Carbohydrates per 142g (pictured) = 9g
Fat per 100g = 0.24g
Fat per 142g (pictured) = 0g
This carrot grates down to 142g of grated carrot
142g of grated carrot yields ~58 calories
Chicken Breast - Raw
Note: In general, meat and poultry shrinks by 25% when cooked. This means that a 330g (pictured) chicken breast will weigh 247.5g when cooked. The calories ALL STAY PUT, however.
Calories per 100g = 120 cals
Calories per 330g (pictured) = 396 cals
Protein per 100g = 23g
Protein per 330g (pictured) = 74g
Carbohydrates per 100g = 0g
Carbohydrates per 330g (pictured) = 0g
Fat per 100g = 3g
Fat per 330g (pictured) = 9g
A large, raw chicken breast weighs about 330g
A large raw chicken breast covers over half of a large male hand
Peas
Calories per 100g =
Calories per <x> pictured =
Steak - Rump - Cooked
Calories per 100g = 217 cals
Calories per 297g (pictured - covering majority of large male hand) = 644.5 cals
Protein per 100g = 30g
Protein per 297g (pictured - covering majority of large male hand) = 89.1g
Carbohydrates per 100g = 0g
Fat per 100g = 10.9g
Fat per 297g (pictured - covering majority of large male hand) = 32.37g
297g cooked rump steak yields 644.5 cals, 89.1g protein, 0g carbs, 32.37g fat
A 297g cooked rump steak covers the majority of a large male palm and hand
Yoghurt - Greek - Low Fat
Calories per 100g = 77 cals
Calories per 272g (pictured - one full cup) = 209 cals
Protein per 100g = 10g
Protein per 272g (pictured - one full cup) = 28g
Carbohydrates per 100g = 4g
Carbohydrates per 272g (pictured - one full cup) = 10g
Fat per 100g = 2g
Fat per 272g (pictured - one full cup) = 5g
272g of Chobani light greek yoghurt yields 209 cals, 28g protein, 10g carbs, 5g fat