- Calorie Density = Weight / Calories
Because portions are typically weighed in metric grams, convert to pounds (454 grams = 1 pound.) This formula can be plugged into a spreadsheet table. As an example, compare raw to cooked broccoli. Notice calorie density is about the same whether raw or cooked.
- Broccoli, raw (calorie density) = 31 calories / 1 cup chopped (91 g) = (454 grams per pound) 31 calories / 91 grams = 155 calories per pound
- Broccoli, cooked, boiled, drained, without salt = 98 calories / 1 stalk (280 g) = (454 grams per pound) 98 calories / 280 grams = 159 calories per pound
My rule of thumb of vegetables is 200 calories per pound. Some are more; most are actually less.
My rule of thumb for starches is 500 calories per pound. Some are more; some are less.
My rule of thumb for fruits is 200 calories per pound. Most are actually more; some are less.