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Is this a correct way to measure my calorie intake for compound recipes?

Just started tracking calories again recently, and have been once again frustrated by wondering if I’m tracking compound recipes correctly. Here’s an example from tonight, I made rice pilaf (or what my family calls rice pilaf lol):

So the ingredients that have calories are:

-8 tablespoons unsalted butter -8 dry oz vermicelli pasta -4 cups chicken broth -1.5 cups whole grain brown rice

So in my tracking app, I create a recipe and enter all of those foods. The app defaults to a generic single “serving,” so I can then see that all 4 of those ingredients combine to equal a little over 2,050 calories.

Then, once the dish is done cooking I measure the weight, in ounces, on my scale. In this case, it produced 54 ounces of food.

So then I go back in the app and change the serving type to “ounces,” and designate that the recipe makes 54 single ounce servings. It then calculates that the recipe is 36 calories an ounce.

Up until this point, everything seems fine. But then I start to spoon it out on my plate and follow along in my tracking app…and I land up with 8 oz only being 291 calories and I just have this sneaking suspicion that a half a pound’s worth of noodles, butter and rice (even whole grain) should not be less than 300 calories.

Should this be mostly accurate? It is the easiest way I’ve ever developed on my own to track compound recipes, but since I don’t cook off of recipes from websites often (where nutrition info is often provided), I have no gauge for its accuracy.

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Answer

The process is correct, but it does seem like the math is a little off. I got 38 cals per oz. 2050cal/54oz=37.96 cals per oz.

I did some quick googling, and based on average calorie counts for your ingredients, you’re looking at closer to 2200 cals per batch and about 330 per serving. Not far off, but possibly enough to make a difference.

Answer

I would do what you did until the serving than do 4 servings. I like meals to be around 500 calories. Then I’d divide the total weight by 4 and scale that out into prep containers. If that looks too large, I rescale at 5 portions of 400 calories. I tend to use veggies to fill out volume of food.

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