Food weight and portion guide
Ranginak (date and walnut dessert): calories and portions
Worked recipe estimate using listed ingredients and an assumed finished weight
This example combines pitted dates and walnuts with a flour-and-butter coating.
This estimate uses the ingredients below and an assumed finished recipe weight of 1,000 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: 1,000 grams.
for 50 g from the worked recipe:
- Calories
- 207.3 kcal
- Protein
- 2.6 g
- Carbohydrate
- 26.7 g
- Fat
- 11.3 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 50 g | 207.3 | 2.6 g | 26.7 g | 11.3 g |
| 100 g | 414.7 | 5.2 g | 53.4 g | 22.6 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: 1,000 g.
| Ingredient and preparation state | Weight | Calories in the batch |
|---|---|---|
| Dates, deglet noor [1] | 500 g | 1,410 |
| Nuts, walnuts, english [2] | 130 g | 850.2 |
| Wheat flour, white, all-purpose, enriched, bleached [3] | 180 g | 655.2 |
| Butter, without salt [4] | 170 g | 1,218.9 |
| Spices, cinnamon, ground [5] | 5 g | 12.4 |
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
Different date sizes or butter quantities change the result. Add icing sugar separately.
To calculate manually, multiply your portion weight in grams by 414.7 and divide by 100. For example, 50 g provides approximately 207.3 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 — Dates, deglet noor · FDC ID: 171726 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Nuts, walnuts, english · FDC ID: 170187 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Wheat flour, white, all-purpose, enriched, bleached · FDC ID: 168894 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Butter, without salt · FDC ID: 173430 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Spices, cinnamon, ground · FDC ID: 171320 · 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.