All calorie breakdown writing from the Calow Journal, sorted newest first. Practical, source-backed, and free from crash-diet drama.
A regular chip shop fish and chips is about 1,249 kcal. Why chip shop chips are lighter per gram than fast food fries, and where the batter puts the calories.
Broth soups are 35 kcal per 100ml and cream soups are 85. Soup calories by tin and bowl, the condensed can trap, and why the bread roll usually beats the soup.
A bowl of leaves is 20 kcal. A restaurant chicken Caesar is 900. Salad calories by topping and dressing, and the trial where the wrong salad made people eat more.
A plain two-slice sandwich is 150 kcal before anything goes in it. Why the bread and the spread outweigh the filling, and why a wrap is not the lighter option.
Curry calories by sauce, from a 440 kcal jalfrezi to an 800 kcal korma, why the mildest dish is the heaviest, and why the rice and naan usually beat the curry.
Baked beans are 78 kcal per 100g in Britain and 115 in America for the same tin name. Half a tin, beans on toast, and why the no-added-sugar version saves 25 kcal.
Mayonnaise, ketchup and dressing calories per tablespoon and per real serving, why nobody uses a tablespoon, and why the sauce usually outweighs the salad under it.
Sausage calories per link, from a chipolata to a bratwurst, why a 90% pork butcher's sausage beats a 42% economy one, and why sausages keep the fat bacon loses.
Biscuit calories from a rich tea to a bakery cookie, why the plain digestive is not the light option, and why the packet is the unit that actually decides the number.
Grape calories by weight, why they are the densest thing in the fruit bowl after bananas, and what happens to the number when the same grapes become raisins.
Orange juice calories by glass size and type, why it is denser than Coca-Cola per ml, and why freshly squeezed and from concentrate land on the same number.
Bacon calories per rasher and per slice, why the same two rashers are 145 kcal in Britain and 86 in America, and how much of the packet stays in the pan.
Protein shake calories per scoop, per liquid and per add-in, why the milk usually costs more than the powder, and how powder compares with food per gram of protein.
Bagel calories by size, type and topping, why a deli bagel is four slices of bread rather than a dense roll, and what a cream cheese schmear really adds.
Sushi calories per piece, roll and supermarket box, why the rice carries most of the meal, and which menu words reliably mean mayo or deep-fried.
Popcorn calories per cup, bag and cinema tub, why it is dense per gram but light per bowl, and what sweet, toffee and cheese coatings actually add.
Cereal calories by type, per 30g label serving and per real poured bowl, plus what the milk adds and why granola is the heaviest thing in the aisle.
Ice cream calories per scoop, cone, lolly and tub, why per-100ml labels understate dense ice cream, and why gelato is not the lighter choice it looks like.
Beer calories per pint, can and bottle, why a UK pint is 20% bigger than a US one, and why a pint of Guinness is lighter than a pint of premium lager.
Wine calories by glass size and type, why alcohol percentage matters far more than sweetness, and what a bottle of red actually costs you in a day.
Chocolate calories per square, per bar and per 100g for milk, dark and white, why 70% dark is higher than milk chocolate, and where the daily squares really add up.
Hummus and houmous calories per tablespoon, 100g and whole tub, why shop-bought is triple homemade, and whether it is actually a high-protein snack.
Steak calories by cut and weight, from a 6oz sirloin to a 12oz ribeye, raw versus cooked, and what the sauce and the chips on the side actually add.
Pizza calories per slice and per whole pizza, from 9 inch to 16 inch, thin crust to deep pan, plus why a large is far bigger than a medium and what the sides really cost.
Honey calories per teaspoon, tablespoon, 100g and full jar, why a teaspoon of honey beats a teaspoon of sugar on calories, and whether manuka or raw honey is any different.
Ground beef and beef mince calories per 100g raw and cooked, from 5% to 20% fat, how much draining the pan saves, and what a portion really weighs after browning.
Tuna calories per 100g, per tin and per can, in brine, spring water and oil, drained and undrained. Plus the mayo math that turns a 116 kcal food into 400.
Butter calories per tablespoon, teaspoon, pat, stick and 100g, how much really lands on a slice of toast, and how spreads, ghee and margarine compare.
Olive oil calories per tablespoon, teaspoon, 100ml and 100g, why light olive oil is not lower in calories, and how much of a pan pour actually ends up on your plate.
Milk calories per 100ml, per glass, per mug and per splash in tea. Whole, semi-skimmed, skimmed, and every plant milk compared, with the numbers people actually pour.
Skyr calories and protein per 100g and per pot, how it compares to Greek yogurt and quark, and an honest answer on how much skyr you can eat in a day.
Calories in plain, low-fat, nonfat, flavored, and plant-based yogurt per 100g and per pot, why low-fat is not always lower in calories, and how to read the tub you actually bought.
Black coffee is basically zero calories. A flavored latte can be a meal. The honest calorie count for every common coffee drink, and what actually drives the number.
Apple calories by size, why the skin and fiber matter, and how a whole apple beats apple juice for weight loss. Plus honest numbers on apple with peanut butter.
Potato calories by size and cooking method. Why a plain baked potato is a diet food and fries are not, plus how to log potatoes honestly without a scale.
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.
Greek yogurt calories and protein by fat percentage, per 100g and per pot, why flavoured tubs hide a meal of sugar, and how it compares to skyr and yoghurt.
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.
