Nourmio

Nourmio Journal

A little clarity for
everyday meals.

Practical guides to calories, total sugar and food logging.

An illustrative label shows 800 kilojoules per 100 grams. A 75 gram portion is 600 kilojoules, approximately 143 kilocalories.
Food logging

How to convert kilojoules to calories on food labels

Convert food energy from kJ to kcal, scale it to your portion and see which number to use when an imported food label already lists both.

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A dated Mott’s declaration lists 34 grams of total sugars and zero added sugars per 10 fluid ounces. At that rate, five fluid ounces gives 17 grams of total sugars.
Total sugar

Why no-added-sugar apple juice still contains sugar

See why apple juice from concentrate can show zero added sugar. Use two US label examples to calculate total sugars for the amount you drink.

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In the worked example, the original 200 g serving is 200 kcal. A 200 g serving from the lighter finished batch is about 217 kcal.
Everyday meals

How to recalculate a recipe after changing an ingredient

Replace the ingredient's calories, update the cooked batch weight, and compare calories in the same portion before and after.

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A 20 fl oz Fanta Orange bottle gives 270 kcal and 73 g total sugar. In the model, ice melts and the mixed drink reaches 25 fl oz. Drinking 10 fl oz gives 108 kcal and 29.2 g total sugar.
Total sugar

Do fountain drink calories include ice?

Check whether a fountain sign includes ice, then use a worked example to log calories and total sugar for part of a drink after the ice melts.

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One tablespoon of Kirkland Wild Flower Honey weighs 21 grams, contains 17 grams of total sugars and contributes 34 percent of the Daily Value for added sugars.
Food logging

Why honey and maple syrup labels show added sugars

Read Total Sugars and the Added Sugars percent Daily Value on a US honey or maple syrup label, then calculate the sugar in the amount you used.

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For the same 150 g of cooked 90/10 crumbles, the matching cooked entry estimates 345 kcal. Applying the raw entry to that cooked weight gives 264 kcal.
Everyday meals

How to log ground beef after cooking and draining

Match a raw or cooked ground beef entry to the weight you measured. Compare USDA estimates for a 150 g portion of drained 90/10 crumbles.

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The full restaurant parfait includes granola and lists 270 kcal and 26 g sugar. At home, plain yogurt plus 15 g granola comes to 145 kcal and 10 g total sugar.
Total sugar

How to log granola as a topping without counting it twice

Check whether the parfait entry includes granola. If you add your own, use its label and the grams you poured to work out calories and total sugar.

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A US label tablespoon is 15 milliliters. A Kirkland honey serving weighs 21 grams, while the USDA reference for a tablespoon of olive oil weighs 13.5 grams.
Food logging

Grams vs. milliliters on a kitchen scale

Find out when to weigh food in grams and when to measure in milliliters. Compare spoonfuls of honey and olive oil and calculate calories from a volume label.

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Illustrative label comparison: 80 kilocalories as packaged, 40 kilocalories of butter added, 120 kilocalories as prepared.
Food logging

As packaged vs. as prepared on frozen-food labels

Choose the right nutrition column for a frozen meal or side dish. See when to use the package values and how to count butter or oil you add.

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