A little science. A lot of good food.
Know what goes in.
Search 8,262 USDA food records for reference portion weights and nutrients. Match the food’s cooking state and calculate by edible weight.
Find the food. Keep the context.
US reference foods · English descriptions · Foundation + SR Legacy
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Use edible weight, without peel, bones or other refuse unless the selected description explicitly says otherwise. Source portions are not relabelled as metric cups.
Nutrients are reference estimates, not individual lab measurements. Unreported values remain “Not reported”. Sources & assumptions ↗
A pinch of know-how
A reference, not a guess.
Search 8,262 USDA foods. Match the cooking state and edible portion before using a weight.
Portions keep their meaning.
USDA’s SR Legacy entry for raw bananas lists a medium banana (7 to 7⅞ inches long) at 118 g. Its 89 kcal per 100 g becomes approximately 105 kcal for that portion.
Read the method ↗A clear boundary.
These are US reference foods, not a complete worldwide catalogue or current product labels. A raw food record must not stand in for its cooked weight.
Use curated baking estimates ↗