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What is a calorie anyway? A calorie (actually kilocalorie) is the unit used to measure energy we get from food. Carbohydrate, protein, and fat in food provide calories. Carbonated beverages, sports drinks, milk, juice, lassi, and alcohol contribute calories. Water, vitamins and minerals are zero calories. Search our nutrition database for your favorite foods and learn to eat sensibly.

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FitnSpicy Living Tips For Daily Life

Cups, tablespoons, teaspoons, pounds and ounces .... we don’t always have access to measuring utensils to calculate the nutrition content of foods. You are in good hands, we provide useful and helpful information.

Here are some approximate estimates for food quantities

  • Grains
  • 1 cup of cooked rice, pasta or other grains – a tennis ball
  • 1/2 cup cooked rice – cupcake wrapper full or a hockey puck

  • Meat or Vegetarian Protein
  • 3 oz (ounces) of cooked meat, poultry, and seafood – a deck of cards or a bar of soap
  • 1 cup of cooked beans – a tennis ball

  • Dairy
  • 1 oz of cheese – a pair of dice

  • Vegetables
  • 2 cups leafy salad or cut-up vegetables – a pair of baseballs 
  • 1/2 cup chopped raw or cooked vegetables – a light bulb

  • Fruits
  • 1 medium-sized whole fruit – a tennis ball 

  • Other
  • 1 tsp (teaspoon) of vegetable oil – finger tip
  • 2 tbsp (tablespoon) salad dressing – a ping-pong ball

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