01 / NUTRITION
The numbers, clearly.
The table describes the cited sample. It does not promise an exact match for every brand or recipe.
| Nutrient | 100 g | Example portion · 150 g |
|---|---|---|
| Calories | 84 kcal | 126 kcal |
| Protein | 11 g | 16.5 g |
| Carbohydrate | 4.3 g | 6.5 g |
| Fat | 2.3 g | 3.5 g |
The portion is a calculation example, not a recommended amount.
02 / CALCULATE
How much is on your plate?
Choose a weight: values update instantly, without saving what you enter.
Weigh the product you eat and check your package’s nutrition values.
Proportional estimate from the cited sample. Preparation, brand and added ingredients can change the result.
03 / IN REAL LIFE
From number to plate.
The sample is low-fat; the product you buy may differ.
The sample is cottage cheese with 2% milk fat. If you eat it with bread, fruit or vegetables, calculate those foods separately; a different fat percentage calls for that product's label.
From plate to diary, in three steps.
Compare the sample description with your package.
Choose the grams you actually eat; 150 g is only the starting example.
Account for additions such as bread, fruit or dressings.
“I ate 150 grams of cottage cheese with an apple.”
A description example, not a completed estimate. In Vesta you can correct foods and amounts before confirming the meal.
Explore the voice diary04 / SOURCE AND LIMITS
Which food did we measure?
We selected an identifiable sample from the source below. Energy and macronutrients are per 100 g of edible food; the interactive portion is a simple proportion. It is not a measurement of your plate.
05 / FAQ
The useful questions
Do these values apply to every cottage cheese?
No: the USDA sample is “Cheese, cottage, lowfat, 2% milkfat”. This table does not exactly represent a product with a different composition. The calculator adjusts grams only; it does not automatically change the values to match your brand or fat percentage.
How many calories and how much protein are in 100 g?
The selected Cottage cheese sample has 84 kcal and 11 g of protein per 100 g.
Why might my plate be different?
The sample is low-fat; the product you buy may differ.
How do I use this estimate without chasing perfection?
Use the table as a reference, then consider the weight, added ingredients and your preparation. In Vesta you can review an estimate before confirming it in your diary and see the meal in the context of your week.
General information, not personalized dietary or medical advice. Values vary by sample and preparation.