Calories per gram
conversions:
Imperial Metric
1/2 oz. 14 g
1 oz. 28 g
2 oz. 57 g
3 oz. 85 g
4 oz. (1/4 lbs.)113 g
5 oz. 142 g
6 oz. 170 g
8 oz.=(1/2 lbs.)226.8 g = 0.226 Kg
12 oz.=(3/4 lbs)340 g = 0.34 Kg
16 oz.=(1 lbs.) 453.5 g = 0.453 Kg
1 oz. = 30 g 1 lbs. = 16 oz. (453.5 g)
1 g = 0.35 oz. 1 kg = 2.2 lbs. = 1000 g
Length
1 cm = 0.4 in
1 in = 2.54 cm = 0.0254 m = 25.4 mm
1 foot = 30.5 cm = 0.305 m = 305 mm
1 foot = 12 in
Energy Densities:
olive oil 8.84/g
walnuts 6.18/g
chocolate chip cookie: (4.4/g - 4.9 /g) or (120/ounce - 140/ounce)
cheese Cheddar 4.03/g
sugar 3.89/g
popcorn 3.87/g
cake chocolate: 3.17/g
cheese blue 3.53/g/g
cheese provolone 3.51
cheese cream 3.49/g
cheese Brie 3.34/g
cheese swiss 3.34/g
lamb shoulder broiled 2.78/g
beef steak ranging from 2 - 3.5/g
steak sirloin 0 fat 2.65/g
bread 2.7/g
cheese feta 2.64/g
burger (85%) 2.5/g
lamb chop broiled 2.35/g
cheese cream low fat 2.31/g
pizza 2.3/g
salmon Chinook, 2.3/g
ice cream chocolate: 2.16/g
salmon fish, farmed 2.06/g
ice cream vanilla: 2.01/g
chicken leg 1.91/g
salmon fish, wild 1.82/g
cheese swiss low fat, 1.7/g
chicken breast 1.65/g
egg scrambled 1.7/g
egg boiled 1.6/g
avocado 1.6/g
spaghetti white 1.5/g
white rice (cooked) 1.3/g
spaghetti wheat 1.24/g
pasta white 1.22/g
spaghetti wheat 1.24/g
pasta white 1.22/g
ling fish 1.11/g
wheat rice (cooked) 1.1/g
cheese cottage 1.03/g
cheese cream fat free 0.96/g
cheese cottage nonfat 0.85/g
potato 0.93/g
banana 0.89/g
grape 0.69/g
yogurt, regular 0.61/g
soy milk 0.52/g
orange juice 0.47/g
apple 0.48/g
orange 0.47/g
plum 0.46/g
pear 0.41/g
carrots 0.41/g
onion 0.4/g
mushroom portobello 0.35/g
broccoli 0.34/g
watermelon 0.3/g
cauliflower 0.25/g
mushroom white 0.22/g
tomato 0.21/g
celery 0.16/g
lettuce: 0.15/g
cucumber 0.12/g
Also see Fullness
factor (the following is from this link:)
FF=MAX(0.5, MIN(5.0, 41.7/CAL^0.7 + 0.05*PR + 6.17E-4*DF^3 - 7.25E-6*TF^3 + 0.617))
where CAL is total Calories per 100g (30 minimum),
PR is grams Protein per 100g (30 maximum),
DF is grams Dietary Fiber per 100g (12 maximum), and
TF is grams total Fat per 100g (50 maximum).
General Observations
Foods that contain large amounts of fat, sugar,
and/or starch have low Fullness Factors, and are
much easier to overeat. Foods that contain large
amounts of water, dietary fiber, and/or protein
have the highest Fullness Factors. These high-FF
foods, which include most vegetables, fruits,
and lean meats, do a better job of satisfying your hunger.
- keep calorie intake at an average of 2000 KCalories
Rate your physical hunger
Given all that can interfere with our hunger cues, how do we start
working our way back to what we inherently knew as infants? The
following is a helpful tool for rating your hunger. This hunger scale,
called The Hunger-Satiety Rating Scale is from Why Weight? A Guide
to Ending Compulsive Eating by Geneen Roth.
Satiety 10 = Stuffed to the point of feeling sick
9 = Very uncomfortably full, need to loosen your belt
8 = Uncomfortably full, feel stuffed
7 = Very full, feel as if you have overeaten
6 = Comfortably full, satisfied
Neutral 5 = Comfortable, neither hungry nor full
4 = Beginning signals of hunger
3 = Hungry, ready to eat
2 = Very hungry, unable to concentrate
Hungry 1 = Starving, dizzy, irritable
Recognize your overeating patterns
Referring to the hunger scale will help you listen to your body. The
goal is to start eating when you have the beginning signals of hunger
(Level 4 or 3) and stop when you feel no longer hungry (about Level 5 or 6),
but do not feel as if you have overeaten. Keeping a diary of your feelings of
hunger in relation to when you eat may help you recognize patterns
that cause overeating. You may find that you often put off eating
until you are so hungry you are unable to concentrate (Level 2), or
have serious hunger pains (Level 1) at which point you eat so
ravenously that, before realizing you are satisfied, you have
overeaten. Or perhaps at a party you continue to eat when you are
already uncomfortably full (Level 8). Simply noticing these trends
will help you make better choices next time.
Metric Conversion Table
U.S.UNITS CANADIAN METRIC AUSTRALIAN METRIC
1/4 teaspoon 1 ml 1 ml
1/2 teaspoon 2 ml 2 ml
1 teaspoon 5 ml 5 ml
1 tablespoon 15 ml 20 ml
1/4 cup 50 ml 60 ml
1/3 cup 75 ml 80 ml
1/2 cup 125 ml 125 ml
2/3 cup 150 ml 170 ml
3/4 cup 175 ml 190 ml
1 cup 250 ml 250 ml
1 quart 1 liter 1 liter = 1000 ml
1-1/2 quarts 1.5 liters 1.5 liters
2 quarts 2 liters 2 liters
2-1/2 quarts 2.5 liters 2.5 liters
3 quarts 3 liters 3 liters
4 quarts 4 liters 4 liters
1 ounce (oz.) 30 grams 30 grams
2 ounces (oz.) 55 grams 60 grams
3 ounces (oz.) 85 grams 90 grams
4 ounces (1/4 pound) 115 grams 125 grams
8 ounces (1/2 pound) 225 grams 250 grams
16 ounces (1 pound) 455 grams 500 grams
1 pound 455 grams 1/2 kilogram