Standardizing Your Portions
Standardizing your portions will make it easier to compare and substitute ingredients. Per kilogram or per liter are my preferred sizes. Which breakdown easily to 100g/ml.
If you look up raw ingredients there will usually be an option for some standard portions, single serving, per 100g, per 3.5oz.
Prepackaged Food
Servings sizes aren’t universal in prepackaged foods. They are usually presented as an estimated amount and in brackets would be a more precise volume(mL, L) or weight (g, kg).
- Divide the base serving value by 1000 which is how many grams/milliliters in a kg or liter.
Example
Almonds
30g/1000g = .030kg
- Take the kg/L value and divide into all pertinent data.
Calories: 160/.030 = 5333 calories per kg
Fat: 14/.030 = 466g per kg
Carbohydrate: 6/.030 = 200g per kg
Protein: 6/.030 = 200g per kg
Comparing Some Common Foods
When looking at only calories you can see some big difference in caloric density.
All values are Per kg/L
| Lean Ground Beef | 2300 Calories |
| Boneless Skinless Chicken Breast | 1200 Calories |
| Potato | 770 Calories |
| Carrot | 400 Calories |
| Lettuce | 150 Calories |
| Natural Peanut Butter | 6000 Calories |
| Coconut Oil | 9000 Calories |
| Potato Chips | 5000 Calories |
| Pop/Soda | 450 Calories |
| Fast Food Burger | 2500 calories |