Notes from a kawaii
nutrition coach. ✨
Honest, plain-English guides on calorie tracking, macros, photo meal logging, and the small habits that quietly add up.
Calories in Dates: Medjool, Small Dates and Serving Sizes
One Medjool date is about 66 calories, while a smaller Deglet Noor is about 23. Compare portions and learn what to log when sizes vary.
Baked Sweet Potato Nutrition: Calories, Carbs and Fiber
Plain baked sweet potato is about 90 calories per 100g. See medium and large portions, carbs, fiber and what oil or toppings add.
Canned Tuna Calories and Protein: Water vs Oil and Can Size
Compare drained tuna in water and oil, protein per serving, and why the can's net weight is not the amount you eat.
Baked Potato Nutrition: Calories, Carbs and Toppings
A plain medium baked white potato is about 163 calories. See 100g values, carbs, fiber and how toppings change the total.
Cooked Rice Calories: 100g, 1 Cup, Brown vs White
See cooked white and brown rice per 100g and per cup, plus the dry-versus-cooked distinction that causes logging mistakes.
The 4-4-9 Rule Explained: How Calories From Protein, Carbs, and Fat Are Counted
Protein 4, carbs 4, fat 9. The short rule behind every nutrition label, worked through with an example and the three footnotes worth knowing.
The '0-Calorie Food' Myth: Do Any Foods Really Burn More Than They Contain?
Celery, cucumber, grapefruit, ice water. The negative-calorie list is old and the arithmetic has never worked -- but one item on it is genuinely true.
The World's Healthiest Foods, Ranked (and Their Calorie Counts)
Nutrient density is the only ranking that means anything. Fifteen foods that earn their calories, with serving sizes -- and why the dense ones still belong.
CoachIvy vs SnapCalorie: Which AI Calorie Scanner Is More Accurate?
Neither app publishes an independent head-to-head accuracy figure. Here is what can honestly be compared, why correction beats first-guess accuracy, and how to test both yourself.
How AI Calorie Trackers Work
From food detection and recognition to portion estimation, nutrition matching, and the human review that makes the result more useful.
How Accurate Are Food Photo Calorie Counters?
What photo estimates do well, what reliably causes errors, how to take a better meal photo, and what to correct before saving.
21 Healthy Breakfast Ideas, With Calories, for Real Mornings
21 healthy breakfast ideas with real calorie and protein numbers — high-protein, high-fiber, and grab-and-go options for busy mornings, plus a formula to build your own.
Calories in Chicken: Every Cut and Cooking Method
How many calories are in chicken? Skinless breast is ~165 kcal/100g, thigh ~209, wings ~203. Full breakdown by cut, skin on vs off, grilled vs fried, plus tracking tips.
20 Healthy Dinner Ideas, With Calories, That Aren't Boring
20 healthy dinner ideas with real calorie and protein numbers — high-protein, one-pan, and plant-based options around 400–600 kcal, plus a plate formula to build your own.
Why Calorie Trackers Fail — and How to Make One Stick
Most people quit calorie tracking within weeks. The 7 real reasons trackers fail — friction, perfectionism, bad estimates — and how to build a logging habit that actually lasts.
Calories in Boba Tea: What's Really in Your Cup
How many calories are in boba tea? Classic milk tea ~350 kcal, brown sugar boba ~450+, fruit tea ~200. Breakdown by type, what the pearls add, and how to order it lighter.
Protein for Beginners: How Much You Need and Where to Get It
A beginner's guide to protein: how much you need per day, the best high-protein foods with grams per serving, timing myths, and easy ways to hit your target without supplements.
The Mediterranean Diet, Explained
A clear guide to the Mediterranean diet: what to eat and limit, the science-backed benefits, a simple food list, and how to start — without it being restrictive or complicated.
Anime Food vs Real Life: What Those Dishes Actually Cost
From steaming ramen to towering katsudon and onigiri, here's the real-life calorie count behind iconic anime foods — plus how to enjoy them while you track.
What I Eat in a Day: A Realistic, Fully Tracked 1,800 Calories
A realistic what-I-eat-in-a-day at 1,800 calories with 130g protein — every meal, snack and drink logged, plus how to build your own balanced day instead of copying someone else's.
How Many Calories Are in a Sushi Roll? Full Guide by Roll Type
Cucumber rolls, California rolls, spicy tuna, shrimp tempura, sashimi, and dragon rolls do not live in the same calorie universe. This is the honest range guide.
Best Free Calorie Tracker App in 2026: Ranked & Honestly Reviewed
The best food tracking apps of 2026 ranked and honestly reviewed — Coach Ivy, MyFitnessPal, Cronometer, Lose It, and Cal AI.
Bibimbap Nutrition Facts: Calories, Protein, Carbs & Smart Swaps
Plain bibimbap can sit around 400 to 500 calories. Add beef, egg, oil, and a full squeeze of sauce and the bowl changes fast. Here is the honest breakdown.
Korean BBQ Calories: What KBBQ Actually Adds Up To
Pork belly is only part of the story. Rice, sauces, and the “one more round” effect are what make Korean BBQ trickier to estimate than it looks.
Low-Calorie Korean Recipes: 12 Easy Meals That Still Feel Satisfying
Stews, tofu, soups, cucumber salads, and lighter rice bowls that keep Korean flavor without spending calories on the parts you barely notice.
How Much Kimchi Should You Eat Per Day for Gut Health?
There is no magic dose. A practical guide to kimchi, probiotics, sodium, and why small regular servings usually beat giant “health food” portions.
Tteokbokki Nutrition Facts: Calories, Carbs & How to Log It
Chewy rice cakes and sweet-spicy sauce make tteokbokki more calorie-dense than it looks. Here is how to estimate plain, cheesy, and ramen-heavy versions.
Online Nutrition Coaching vs an AI Calorie Tracker
A 1:1 coach costs $200–500/month. An AI tracker costs $0–10/month. Honest side-by-side comparison of what each delivers, who they fit, and the hybrid that works.
High Calorie Foods: The Complete List
Complete guide to high calorie foods — nuts, oils, dairy, grains, proteins, and more. Calorie tables per 100g and per serving for every major category. Healthy...
How Many Calories Are in Grapes? Per Grape, Per Cup, Per 100g
Grapes have about 62 calories per cup (92g), 3 calories per grape, and 69 kcal per 100g. Full breakdown by variety, serving size, and how they compare to other...
Calories in Butter: Teaspoons, Tablespoons, Pats and Sticks
One tablespoon of butter has about 102 calories. Convert teaspoons, tablespoons, grams, pats and sticks, then compare butter with olive oil and margarine.
kcal vs Calories: What's the Difference?
kcal and calories mean the same thing on food labels — but the science has a nuance. Here's the plain-English explanation, why it matters for tracking, and how...
High Calorie Snacks: 12 Healthy Foods for Weight Gain
Gaining weight or building muscle doesn't mean eating junk. Here are 12 healthy, calorie-dense snacks to hit your goals without feeling uncomfortably full.
Best AI Calorie Tracker Apps in 2026: Ranked & Honestly Reviewed
We tested Coach Ivy, MyFitnessPal, Lose It, Cal AI, Foodvisor, and Cronometer. Here's the honest ranking with pros, cons, and who each app is for.
How Many Calories Are in Eggs? Every Preparation Method, Ranked
Exact calorie counts for every way to cook an egg — boiled, poached, fried, scrambled, omelets, and more — ranked from lowest to highest.
Calorie Tracker Spreadsheet: The Cute, Honest Guide to Tracking Without Burning Out
A calorie tracker spreadsheet that actually makes sense. Coach Ivy's plain-English guide to tracking calories, protein, and meals — simple, free, and easy to...
How Many Calories Are in Korean Food? A Full Breakdown
Calorie ranges for the most popular Korean dishes — bibimbap, bulgogi, samgyeopsal, japchae, tteokbokki, corn dogs and more — plus what to order when you're...