Food weight and portion guide
Ash sholeh ghalamkar (mixed-grain and meat soup): calories and portions
Worked recipe estimate using listed ingredients and an assumed finished weight
This example combines meat, beans, rice and cooked bulgur.
This estimate uses the ingredients below and an assumed finished recipe weight of 2,600 g. It is a calculation, not a measurement of your meal. See ingredients and quantities.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
Does your finished recipe have a different weight?
Adjust the finished weight only when the ingredients and quantities below are identical and the difference comes from water. This setting does not account for added or removed meat, oil or other ingredients.
Enter 0.1–50,000 g. Default: 2,600 grams.
for 300 g from the worked recipe:
- Calories
- 377.8 kcal
- Protein
- 21.2 g
- Carbohydrate
- 40.1 g
- Fat
- 15.5 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 125.9 | 7.1 g | 13.4 g | 5.2 g |
| 300 g | 377.8 | 21.2 g | 40.1 g | 15.5 g |
| 600 g | 755.6 | 42.5 g | 80.1 g | 31 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Ingredients behind this estimate
The table lists the ingredients used in this worked calculation. Raw and cooked weights are not interchangeable. Assumed finished recipe weight: 2,600 g.
| Ingredient and preparation state | Weight | Calories in the batch |
|---|---|---|
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised [1] | 300 g | 906 |
| Lentils, mature seeds, cooked, boiled, without salt [2] | 250 g | 290 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt [3] | 200 g | 328 |
| Beans, kidney, all types, mature seeds, cooked, boiled, without salt [4] | 200 g | 254 |
| Rice, white, long-grain, regular, enriched, cooked [5] | 300 g | 390 |
| Bulgur, cooked [6] | 350 g | 290.5 |
| Parsley, fresh [7] | 200 g | 72 |
| Spinach, raw [8] | 300 g | 69 |
| Onions, raw [9] | 250 g | 100 |
| Oil, canola [10] | 65 g | 574.6 |
It is assumed that the mentioned ingredients and oil remain in the food. Absorbed or evaporated water is included in the final weight. Spices, salt and minor additives not mentioned are not calculated. If your composition is different, count the actual ingredients separately.
Tips for weighing and logging
The meat proportion and soup thickness matter. Add extra fried-onion topping separately.
To calculate manually, multiply your portion weight in grams by 125.9 and divide by 100. For example, 300 g provides approximately 377.8 kcal, assuming the same composition and final weight.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
We total the energy and macronutrients of the listed ingredients, divide by the assumed finished recipe weight and multiply by 100.Library method and limitations
- USDA FoodData Central — SR Legacy — Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised · FDC ID: 168667 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Lentils, mature seeds, cooked, boiled, without salt · FDC ID: 172421 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt · FDC ID: 173757 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Beans, kidney, all types, mature seeds, cooked, boiled, without salt · FDC ID: 173740 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Rice, white, long-grain, regular, enriched, cooked · FDC ID: 168878 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Bulgur, cooked · FDC ID: 170287 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Parsley, fresh · FDC ID: 170416 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Spinach, raw · FDC ID: 168462 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Onions, raw · FDC ID: 170000 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Oil, canola · FDC ID: 172336 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.