Food Science & Nutrition

Blueberries fall under the category of low-calorie foods. About 84% of the total weight of these berries is taken up by water.

The major source of calories present in blueberries is carbohydrate. 100 grams of these fruits provide us about 57 Calories or 238 kilojoules of energy.

1 Cup of blueberries weighing 148 grams has 84.3 Calories or 353 kilojoules of energy.

Blueberries contain very little protein and fat.

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Sushi is a Japanese dish made with cooked rice flavored with vinegar. It can also be accompanied by fresh vegetables, egg, and/or raw seafood. Vegetarian varieties of sushi also exist.

More than three fourths of the total weight of sushi is occupied by water. Sushi is a low-calorie dish. 100 grams of it provides about 94 Calories (393 kJ).

1 piece of sushi weighs about 30 grams and it contains about 28.2 Calories (118 kJ).

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As per the United States Department of Agriculture data 1 large baked chicken breast without skin weighing 135 grams contains about 217 Calories or 908 kilojoules of energy.

We can say that baked chicken breast falls under the moderate calorie foods category.

Grilling is also one of the popular ways of consuming chicken breast. 1 large grilled chicken breast without skin provides us about 238 Calories (996 kilojoules) per 135 grams.

The major source of calories in chicken breast is protein. About 40 grams of excellent quality protein is present in chicken breast.

One more interesting fact is that the chicken breast does not contain any amount of carbohydrate at all. Both the baked and the grilled chicken breast varieties are diabetes friendly dishes.

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Chapati is a flatbread made from whole wheat flour also called atta. It is a staple in many south Asian countries such as India, Pakistan, Bangladesh and Sri Lanka.

It is also consumed in East Africa, the Middle East and even in the Caribbean.

Chapatis fall under the moderate foods category. 1 Chapati weighing 68 grams provides us 202 Calories or 843 kilojoules of energy.

We made a complete video analyzing the nutrition facts & health benefits of Chapati. I would suggest you watch it to learn more.

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Rice is a carbohydrate rich cereal and should be consumed in moderation especially by people with prediabetes and diabetes. 1 Cup of cooked white rice weighing 186 grams provides us about 242 Calories or 1010 kilojoules of energy.

On the other hand, 1 cup of cooked brown rice weighing 186 grams contains 208 Calories or 870 kilojoules of energy.

Brown rice is definitely superior to white rice from a nutritional perspective. We made a complete video explaining the differences in the nutrition facts of white rice and brown rice. I would suggest you watch it to learn more.

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Spinach contains 2.86% protein. 1 Cup of this green leafy vegetable weighing 30 grams contains about 0.9 grams of protein. Since 91.4% of the total weight of spinach is occupied by water, all the other nutrients are present in smaller amounts.

1 package of 10-ounce spinach weighs 284 grams and it can provide us about 8 grams of protein. We can say that spinach is a poor to moderate source of protein.

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Spinach is a green leafy vegetable rich in various vitamins and minerals. It belongs to a category of extremely low-calorie foods thanks to its very high moisture content.

100 grams of raw spinach contain as little as 23 Calories or 97 kilo Joules of energy. One package of 10 ounces of raw spinach weighing 284 grams provides us about 65.3 Calories (275 kJ) of energy.

Avocados fall under low to moderate calorie foods category. One cup of avocado cubes weighing 150 grams contain 240 Calories or 1000 kJ of energy.

Majority of these Calories are from the fat present in these fruits. One cup of these fruit cubes contain 22 grams of fat.

We made a full video explaining the complete nutrition facts and health benefits of avocados. I would suggest you to watch it to learn more.

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In this post & video I am going to analyse the nutrition facts of roasted turkey and explain some of its health benefits.

Roasted turkey is a favourite food item for many people especially during Christmas.

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