Calories & Weight Loss

One gram of dietary fat provides 9 calories; the number comes from standardized “Atwater” energy factors.

One medium chapati (≈40–45 g) has about 120–130 calories; size, flour, and added fat change the count.

Half a medium Hass avocado has about 120 calories; variety and size can shift that from roughly 95 to 160.

One 28-gram cheese stick has 80–113 calories depending on type—about 80–90 for mozzarella and ~113 for cheddar.

One tablespoon of olive oil has about 119–120 calories, with teaspoons and pours scaling directly by weight.

One almond has about 7 calories; count, roast, and coatings can nudge that number up or down.

One medium idli (≈38–40 g) has about 55–65 calories; 100 g of idli averages around 150 calories.

One cup of raw mushrooms has about 15 calories; cooked portions land around 28–44 calories depending on method and oil.

One medium apple (182 g) contains 95 calories; size, peel, and prep change the calorie count.

One ounce of nuts usually packs 160–200 calories; lighter picks like pistachios sit near 160, while macadamias land close to 200.