Blog
Guides that explain how the data on this site works, and how to use it.
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Chicken breast: raw vs cooked calories and protein
Raw chicken breast has about 120 calories per 100 g and cooked has about 165. Here is why the numbers differ and which one to use.
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High-protein foods: protein per 100 g compared
Compare the protein and calories in 100 g of chicken, tuna, salmon, eggs, nuts, cheese, yogurt and beans, and how to read the numbers fairly.
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How are calories calculated? Protein, carbs and fat
Calories come from protein, carbohydrate, fat and alcohol. Learn the 4-4-9 rule, why it only approximates food labels, and a worked example.
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How many calories are in a banana? By size
A medium banana has about 105 calories. See calories, carbs, fiber and potassium for every banana size, plus the per 100 g figures.
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How many calories are in an apple? By size
A medium apple has about 95 calories. See calories, fiber and sugar for small, medium and large apples.
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How many calories are in an avocado?
Avocado has about 160 calories per 100 g. See calories for a third, half and whole avocado, plus the fat, fiber and potassium.
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How to read a nutrition facts label (US)
A plain guide to the US nutrition facts label: serving size, calories, % Daily Value, added sugars and how to compare products.
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Net carbs vs total carbs: what is the difference?
Net carbs are usually total carbohydrate minus fiber. Learn how to calculate them, why the term is not official, and examples with real foods.
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Rice calories: cooked vs uncooked, white and brown
Cooked white rice has about 130 calories per 100 g, uncooked about 365. Learn why and how to count rice correctly.
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ZIP codes vs ZCTAs: why free lists never match
ZIP codes and Census ZCTAs look alike but are different things. Here is why free ZIP code lists disagree, and what that means for you.
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How much protein is in an egg? Size, white and yolk
A large egg has about 6 grams of protein. See protein and calories for every egg size, plus the white and yolk separately.
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Cups to grams: why there is no single answer
A cup is a measure of volume and a gram is a measure of weight, so the answer depends on the ingredient. Typical values for common baking staples.