In this video we discuss how to calculate the calories in a food item from carbohydrates, protein and fats from a nutrition label. We go through a detailed example step by step
Transcript/notes (partial)
The 3 macronutrients that provide energy, or calories to our bodies are carbohydrates, protein and fats. Calculating the calories from each of these in a particular food item is slightly different.
Lets start with fats. Fats provide 9 calories per gram, so, to calculate the number of calories from fat for a particular food item, it would be, calories from fat equals the total amount of grams of fat times 9.
For instance if you eat a chocolate bar and on the nutrition label it lists total fat at 13 grams, to calculate the number of calories from fat, it will be 13 grams of fat times 9, which equals 117 calories.
Now for protein. Protein provides 4 calories per gram, so, to calculate the number of calories from protein for a particular food item, it would be, calories from protein equals the amount of grams of protein times 4.
For instance, if you eat a protein bar and on the nutrition label it lists protein at 17 grams, to calculate the number of calories from protein, it will be 17 grams of protein times 4, which equals 68 calories.
Now for carbohydrates, and this is a little bit more complicated. When it comes to calories from carbohydrates, to make things easier, we need to break down carbohydrates into 3 different types, regular carbohydrates, fiber, and sugar alcohols. Each of these provide different caloric amounts.
Here is an example nutrition facts label. For 1 serving size, we see for total carbohydrates, it lists 17 grams.
This 17 grams of total carbohydrates includes regular carbohydrates, fiber and sugar alcohols. To find the number of regular carbohydrates, we need to deduct the 6 grams of fiber, and the 6 grams of sugar alcohols that the label lists.
Regular carbohydrates provide 4 calories per gram. So, the formula to calculate the number of calories from regular carbohydrates is, calories from regular carbohydrates equals, the quantity, total grams of carbohydrates minus grams of fiber, minus grams of sugar alcohols, times 4.
From our example nutrition label we have, 17 grams, minus 6 grams, minus 6 grams, equals 5, so 5 grams of regular carbohydrates. 5 grams of regular carbohydrates times 4 calories per gram equals 20 calories. So, we have 20 calories from regular carbohydrates.
Now for fiber. Fiber is a type of carbohydrate that is not digestible in the way other regular carbs are digested. And, there are 2 types of fiber, soluble fiber and insoluble fiber. Insoluble fiber does not provide any calories, however, soluble fiber is broken down by bacteria in the large intestine and does provide some calories. Soluble fiber provides about 2 calories per gram.
In most cases on nutrition labels, the total amount of fiber is listed, not the amount of soluble and insoluble fiber. So, it is usually a good idea to just assign 2 calories per gram of fiber, to be safe.
On our example label it lists the fiber at 6 grams, so, we just multiply that 6 grams times 2 calories per gram, which equals 12 calories from fiber.
Now for sugar alcohols. Sugar alcohols are a type of carb that contain 0 to 3 calories per gram, depending on the type of sugar alcohol. To make it easier to calculate, just estimate 2 calories per gram of sugar alcohols.
On our example label it lists the sugar alcohols at 6 grams, so, we just multiply that 6 grams times 2 calories per gram, which equals 12 calories from sugar alcohols.
One note, sugar alcohols are not required to be listed on food labels unless a statement is made on the package labeling about the health effects of sugar alcohols or sugar. If there is no listing for sugar alcohols then just ignore calculating them.
Now we can add up the total calories from all of the carbohydrates. We have 20 calories from regular carbohydrates, plus 12 calories from fiber, plus 12 calories from sugar alcohols, which gives us a total of 44 total calories from carbohydrates.
Chapters/Timestamps
0:00 The 3 macronutrients that provide calories
0:12 How to calculate calories from fats
0:39 How to calculate calories from protein
1:05 Different types of carbohydrates
1:36 How to calculate calories from regular carbohydrates
2:21 How to calculate calories from fiber
3:05 How to calculate calories from sugar alcohols
3:58 Formula for all carbohydrates
4:16 Serving sizes
Негізгі бет How To Calculate Calories From Carbohydrates, Protein And Fats From A Nutrition Label Explained
No video
Пікірлер: 9