How to Weigh Out a Food Portion

In my most recent book The 100 Calorie Diet Plan (available in Print on Amazon and Createspace, and for Kindle and for Nook ebooks) I explain a food portioning scheme based in part on accurately weighing out specific food portions of 100 calories each. I’ve had a few people ask about the details on how to do this, so as a supplement to the book, here is a brief article showing an example.

Nutrition Facts Label for Salted Almonds
Nutrition Facts Label for Salted Almonds

A food portion of almonds

In this example food item, Salted Almonds, the Nutrition Facts Label tells us that 28 grams of almonds is 170 calories. Since we’re looking to have a 100 calorie portion of this food item, we’ll do some simple math to give us the weight of a 100 calorie portion. To find a per-calorie weight, we divide 170 by 28, and then divide that into 100 to find the weight of our food portion.

Divide 100 calories by the  calories per weight of your food item
Divide 100 calories by the calories per weight of your food item

For simplicity in our calculations, that’s 100 / ( 170 / 28 ) which gives us a little over 16 grams, which we round down to 16. Next we set the scale to zero with a little food container on it. Because this is a snack in the middle of the day for me, I’m going to just use a little plastic bowl. For many people this works good because then they can just dump it from the little bowl to their storage container or baggie and just keep weighing with the same bowl. For my scale, I set the bowl on it then turn it on and it automatically zeroes the scale.

Set the scale to zero with your weighing container on it
Set the scale to zero with your weighing container on it

Next carefully dump the almonds or other food item into the bowl until you get the weight you calculated from the Nutrition Facts Label, in this case 16 grams. I prefer grams because it’s fairly precise and most labels or charts will give a food portion in grams.

100 calories of salted almonds is not a lot of almonds
100 calories of salted almonds is not a lot of almonds

Surprisingly, that’s not a lot of almonds. Nuts are a fairly calorie dense food item, with only a few almonds equaling 100 calories. In my opinion, it’s one of those things that are best used in the form of thinly sliced almonds as part of a 300 calorie salad, with a 100 calorie portion of lettuce and a 100 calorie portion of dried grated Parmesan and a spritz of a low calorie soy sauce or Bragg Liquid Aminos

body composition improvement evident in fat loss
Upper back development at 12% bodyfat after losing 60 pounds

I hope that helps you to understand a little better how to calculate and weigh out a 100 calorie portion of a food item. For my Accountability Partner clients we go into much greater detail for selecting a comprehensive plan with goals and achievements built in.

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