Calories & Weight Loss

A 1/4 cup of granola usually lands between 110–170 calories, with mix and cluster density setting the swing.

One-quarter cup of cooked, diced chicken breast has about 58 calories; dark-meat thigh in the same volume lands near 65 calories.

A 1/4 cup of dry chia seeds delivers about 230–240 calories, based on a typical weight of ~48 g and standard nutrition data.

In brown rice, 1/4 cup cooked has about 55–60 calories, while 1/4 cup dry has about 170 calories.

1/2 cup cooked white rice typically provides 100–103 calories for long-grain and about 121 calories for short-grain.

Half a cup of cooked rice has about 97–124 calories depending on type: ~103 for white, ~124 for brown, ~105 for basmati, and ~97 for parboiled.

One half cup of dry rolled oats has about 150–190 calories, depending on brand and serving weight shown on the label.

One-quarter cup of raw cashews has 188 calories using a 34 g fill; dry-roasted land near 195 calories, and oil-roasted around 197 calories.

A 1/4 cup of raw chopped carrots has about 13 calories (≈32 g), based on USDA data for cup weights and 41 kcal per 100 g.

A 1/4 cup of packed brown sugar is about 200–210 calories (≈53 g); a loose 1/4 cup is near 175 calories since it weighs less.