| Food Item | Portion / Serving | Calories (kcal) | Protein | Carbs | Fat | Fiber |
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Understanding Calorie Density and Gram-Based Tracking
Accurate nutritional tracking requires precision. Research published in the American Journal of Clinical Nutrition confirms that individuals using volumetric estimates (cups, spoons, handfuls) miscalculate daily caloric intake by an average of 24% to 42%, primarily due to inconsistent packing density and moisture variance.
When meats are cooked, they lose water and contract, concentrating their caloric and protein density per 100 grams. For example, 100g of raw chicken breast contains ~120 calories, whereas 100g of cooked chicken breast contains ~165 calories. Always ensure your tracking log specifies cooked vs. raw states.
How Macronutrients Convert to Energy
Every gram of macronutrient supplies a distinct chemical energy quotient:
- Protein: 4 calories per gram (with a 20–30% Thermic Effect of Food).
- Carbohydrates: 4 calories per gram (with a 5–10% Thermic Effect of Food).
- Fats: 9 calories per gram (highest energy density, 0–3% TEF).
- Dietary Fiber: 1.5 to 2 calories per gram (partially fermented by gut bacteria into short-chain fatty acids).
How to Use This Data with Calorie Tracker
Use this database during meal preparation to measure precise macronutrient portions. When dining out or eating multi-ingredient home recipes, log dishes instantly using the AI Food Scanner in the Calorie Tracker iOS App to bypass manual entry.
Optimizing Meal Timing & Fasting Windows?
Pairing calorie counting with an intermittent fasting protocol (16:8 or 14:10) enhances insulin sensitivity and stabilizes hunger hormones (ghrelin). Track your circadian fasts with our companion platform.
Explore FastingTracker.net →Frequently Asked Questions
Q: How often is this food database updated?
Our database is audited quarterly against the USDA FoodData Central (FDC) standard reference and verified fast-food nutritional disclosures.
Q: Are net carbs or total carbs shown?
Total carbohydrates and dietary fiber are shown separately. To calculate Net Carbs, subtract Fiber from Total Carbs (Net Carbs = Total Carbs − Fiber).
Q: What is the best way to track restaurant meals?
Major chain items can be referenced in this chart. For bespoke restaurant dishes, snap a photo using the Calorie Tracker app for an AI-calculated volumetric nutritional estimate.
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Anna Brown, MSc
Clinical Nutrition & MetabolismAll data cross-referenced with peer-reviewed USDA food composition tables in accordance with our Editorial Policy.
