Nutrition BuddyOne calculation, any nutrient
Multiply the value per 100g by the weight you eat in grams, then divide by 100. The same calculation works for calories, protein, carbohydrate, fat, fibre and salt.
For example, a food with 160 kcal per 100g provides 240 kcal in a 150g portion: 160 × 150 ÷ 100 = 240. If it also contains 8g protein per 100g, that portion provides 12g protein. These are illustrative numbers, not a particular product.
Weigh the part you actually eat
Put your plate or bowl on the scales and zero them before adding food. Match the weight to the food description: flesh only, flesh and skin, drained, raw or cooked.
For a food described as flesh only, do not count a stone, peel or other discarded parts in the portion weight. An apple weighed with its core is not the same measurement as the apple flesh you eat.
Check the label’s starting point
UK nutrition panels provide values per 100g or 100ml and may also show a serving. A manufacturer’s serving can differ from the amount you actually eat.
If the panel already gives nutrition for your exact serving, use that column directly. Do not scale it as though it were per 100g. A 100ml value needs a volume in millilitres; do not assume every millilitre weighs one gram.
Use it in Nutrition Buddy
Browse a food below and enter a portion weight to scale its listed nutrients. For packaged food, check the current pack and choose the matching record in the app. Keep raw and cooked entries separate.