Food swap calculator
Out of chicken? Tired of rice? Find the amount of another food that keeps your plan on track.
These tools give general estimates, not medical advice. If food, weight or exercise is causing you distress, a doctor or an organization such as NEDIC (Canada) or the National Alliance for Eating Disorders (US) can help.
How this works
We use approximate values per 100 g and work out how much of the new food matches the macro you chose. Other macros can shift, so the table shows both foods side by side.
Common questions
Why do my other macros change?
Foods are rarely identical. Match the macro that matters most in that meal and adjust the rest later in the day.
Are these values exact?
No. Brands and cooking methods differ, so use the package label when you have it.
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