Calories & Weight Loss

Half a pound of raw ground beef delivers about 346–577 calories depending on fat level (93/7 to 80/20); 90/10 lands near 400.

Half a cup of whole milk (3.25% fat) has about 75 calories based on USDA data for 1 cup at 149 calories.

Half cup cooked white rice has 100–130 calories; half cup dry white rice packs about 350–360 calories depending on variety.

A half cup of diced watermelon has about 23–25 calories, based on USDA data showing 46 calories per 1 cup (152 g) of raw watermelon.

1/2 cup of granulated sugar has about 387 calories (roughly 100 g); packed brown sugar is ~418 calories, while loose brown sugar is ~276.

½ cup raspberries (≈62 g) has 32 calories, based on USDA data for 1 cup (123 g) at 64 calories.

A 1/2 cup of mashed potatoes has ~119 calories when made with milk and butter; milk-only versions are closer to ~87 per 1/2 cup.

Half a cup of cooked quinoa has about 111 calories based on USDA data.

A 1/2 cup of peanut butter has about 750–760 calories, since 2 tbsp (32 g) carry ~188–190 kcal and 1/2 cup equals 8 tbsp.

In 1/2 cup of oatmeal: about 150 calories if measured dry (rolled oats), or about 80 calories if measured cooked in water.