Serving Size Calculator

Pick a food, then enter the grams you weighed or the number of pieces you ate. The calculator scales calories, protein, carbs and fat to that exact portion and shows the per 100 g and per piece rows beside it, so you can check the math.

Your portion

FoodBoiled eggEgg, rawEgg whiteFried eggScrambled eggsPaneerSeitan, preparedTofu, regularTempehSoya chunks, cookedEdamame, shelledChicken breast, cookedGround beef 80/20, rawSalmon, cookedTuna, cookedWhite rice, cookedBrown rice, cookedBasmati rice, cookedOats, dryOatmeal, cookedPoha, cookedQuinoa, cookedPasta, dryWhite breadWhole wheat breadChapatiIdliBananaAppleOrangeMangoStrawberriesBlueberriesWatermelonAvocadoBroccoli, rawTomatoOnionSweet corn, boiledLentils, cookedChickpeas, cookedBlack beans, cannedMoong dal, cookedHummusGreek yogurt, nonfatYogurt, whole milkWhole milkCottage cheeseWhey protein powderAlmondsPeanutsPeanut butterCashewsWalnutsChia seedsButterOlive oilGheeHoneyDark chocolate 70-85%

1 large egg (count)

1 large egg is about 50 g.

100 g of boiled egg

156kcal

12.6 gprotein

1.2 gcarbs

10.6 gfat

Per 100 g and per piece

Amount	kcal	Protein	Carbs	Fat
100 g	156	12.6 g	1.2 g	10.6 g
1 large egg (50 g)	78	6.3 g	0.6 g	5.3 g

Per 100 g values come from the boiled egg nutrition page.

How the number is worked out

Every food in the list carries one set of values per 100 g, taken from its NutriScan nutrition page. Where a page lists a serving instead, such as one cup of cooked brown rice at 195 g, the values were converted to 100 g. The scaling is one line:

value for your portion = value per 100 g × grams ÷ 100

Pieces turn into grams first, using a standard weight: a large egg is 50 g, a slice of sandwich bread 28 g, a medium banana 118 g, a medium chapati 40 g, a scoop of whey 30 g. Your own egg or banana may weigh 10 to 20 percent more or less, so a kitchen scale beats a piece count when the number matters. Foods without a fair standard piece, like chicken breast or tofu, take grams only.

Three worked examples

Two boiled eggs. One large boiled egg weighs 50 g and has 78 calories and 6.3 g of protein. Two eggs are 100 g, so 156 calories and 12.6 g of protein, exactly double the one-egg row.

150 g of paneer. Paneer has 305 calories and 18.9 g of protein per 100 g. Multiply by 1.5 and you get 458 calories and 28.4 g of protein, with about 37 g of fat, which is where most of those calories come from.

150 g of cooked chicken breast. At 165 calories and 31 g of protein per 100 g, the portion gives 248 calories and 46.5 g of protein. Prepared seitan comes close per gram: 100 g gives 120 calories and 21 g of protein.

Where NutriScan fits

Weighing every portion works for a week, then most people stop. NutriScan reads a plate from a photo, a barcode, your voice or a typed line, and estimates the portion for you, then adds calories and macros to your day. When you do weigh something, type the grams and it scales the same way this page does. The app has 150k+ downloads and a 4.6 star rating.

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