Food weight and portion guide
Estamboli polo (tomato and potato rice): calories and portions
Worked recipe estimate using listed ingredients and an assumed finished weight
This example contains potato and no meat.
This estimate uses the ingredients below and an assumed finished recipe weight of 1,500 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: 1,500 grams.
for 300 g from the worked recipe:
- Calories
- 405 kcal
- Protein
- 7.2 g
- Carbohydrate
- 69.7 g
- Fat
- 10.8 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 135 | 2.4 g | 23.2 g | 3.6 g |
| 300 g | 405 | 7.2 g | 69.7 g | 10.8 g |
| 600 g | 810 | 14.3 g | 139.5 g | 21.5 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: 1,500 g.
| Ingredient and preparation state | Weight | Calories in the batch |
|---|---|---|
| Rice, white, long-grain, regular, enriched, cooked [1] | 900 g | 1,170 |
| Potatoes, boiled, cooked without skin, flesh, without salt [2] | 300 g | 258 |
| Tomatoes, red, ripe, raw, year round average [3] | 300 g | 54 |
| Onions, raw [4] | 150 g | 60 |
| Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) [5] | 50 g | 41 |
| Oil, canola [6] | 50 g | 442 |
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
Adding meat or green beans changes the recipe and requires a different calculation.
To calculate manually, multiply your portion weight in grams by 135 and divide by 100. For example, 300 g provides approximately 405 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 — Rice, white, long-grain, regular, enriched, cooked · FDC ID: 168878 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Potatoes, boiled, cooked without skin, flesh, without salt · FDC ID: 170440 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Tomatoes, red, ripe, raw, year round average · FDC ID: 170457 · 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 — Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) · FDC ID: 170459 · 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.