Calories & Weight Loss

A 1/4 cup (about 56 g) of cottage cheese lands near 41 calories for 1% low-fat, ~55 for 4% creamed, and ~40 for nonfat.

One quarter of a medium cucumber (about 50 g, peel on) has ~8 calories; smaller or larger cucumbers land roughly 6–12 calories for the same fraction.

Cooked white rice: ~51 calories per 1/4 cup; uncooked white rice: ~169 calories per 1/4 cup (raw, before cooking).

One quarter-cup of raw raspberries has about 16 calories, based on 64 kcal per 1 cup (123 g).

For rice calories, 1/4 cup cooked white rice has about 51 calories; 1/4 cup dry white rice has about 168 calories before cooking.

A 1/4 cup of strawberries has about 12–13 calories, depending on whether they’re whole, halved, or sliced.

A quarter of a typical 20-lb watermelon contains about 475–480 calories (~1.6 kg edible flesh at ~30 kcal/100 g); smaller melons yield fewer.

A 1/4 cup of regular ranch dressing has about 260–280 calories; light ranch is near 120–160, and fat-free sits around 50–80.

A 1/4 cup cooked ground beef (~30 g) lands near 60–82 calories, with leaner blends closer to 52 kcal and 80% lean near 81 kcal.

Plain Greek yogurt has about 35–73 calories per 1/4 cup: ~35–44 (nonfat), ~44–55 (2%), ~58–73 (whole), assuming 60–75 g per quarter-cup.