All calorie breakdown writing from the Calow Journal, sorted newest first. Practical, source-backed, and free from crash-diet drama.
Calories in cheese by type, slice, and shred. Why a tablespoon of parmesan is 22 kcal and a handful of cheddar shred is 200, plus how to log cheese without a scale.
Calories in almonds by raw, roasted, salted, and almond butter. Why one handful is rarely 28g, and how to log nuts honestly without weighing every snack.
Calories in bread by slice, loaf type, and brand. Why a thin slice is 70 kcal and a thick bakery slice is 200, and how to log toast honestly.
Calories in pasta by dry weight, cooked weight, sauce, and bowl. Why 75g dry doubles to 230g cooked, and how to log a pasta dinner without a scale.
Sweet potato calories by size, cooking method, and serving style. Why a baked one tastes denser than a boiled one, and how to log them honestly.
Calories in peanut butter by tablespoon, jar size, and brand. Why the label says 190 kcal but your toast is closer to 280, and how to log peanut butter honestly.
Calories in salmon by cut (Atlantic, sockeye, coho, smoked, canned), cooking method, and the portion swing between a 100g fillet and a 200g restaurant plate.
Calories and protein in Greek yogurt by fat percent and brand style, why flavored tubs hide a third meal of sugar, and how it stacks against Skyr, regular yogurt, and cottage cheese.
Calories in rice by type and serving size, the uncooked vs cooked weight gap that throws every tracker off, and how rice fits into a deficit without dominating the plate.
Calories in eggs by size, the real yolk vs white split, and how scrambled, fried, boiled, and omelet versions compare once you account for the oil and butter.
Calories in oatmeal by type, portion and topping, plus the four silent add-ons that turn a 150-kcal bowl into a 500-kcal one without anyone noticing.
Calories, carbs, fiber and sugar in a banana by size, with the one detail every fitness article gets wrong, and why your banana is almost never a 'medium'.
Raw vs cooked, skinless vs skin-on, weighed vs eyeballed: the four numbers that decide if your chicken log is off by 100 kcal. Plus the under-logged restaurant portion.
A full calorie, protein, fat and fiber breakdown of avocado by size, half, cup and single slice, plus the one number most people get wrong on toast.
A simple breakdown of calories, protein, fat and carbs in a standard serving of shakshuka, plus the three swaps that change the number most.
