Food weight and portion guide
Kookoo sabzi (herb frittata): calories and portions
Worked recipe estimate using listed ingredients and an assumed finished weight
This example contains whole eggs, walnuts and barberries.
This herb-and-egg recipe includes walnuts, barberries and oil. A version without nuts or with a different amount of oil needs a separate calculation.
This estimate uses the ingredients below and an assumed finished recipe weight of 950 g. It is a calculation, not a measurement of your meal. See ingredients and quantities.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
Does your finished recipe have a different weight?
Adjust the finished weight only when the ingredients and quantities below are identical and the difference comes from water. This setting does not account for added or removed meat, oil or other ingredients.
Enter 0.1–50,000 g. Default: 950 grams.
for 150 g from the worked recipe:
- Calories
- 251.2 kcal
- Protein
- 11.3 g
- Carbohydrate
- 7.9 g
- Fat
- 20.2 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 167.5 | 7.5 g | 5.2 g | 13.5 g |
| 150 g | 251.2 | 11.3 g | 7.9 g | 20.2 g |
| 300 g | 502.4 | 22.6 g | 15.7 g | 40.5 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Ingredients behind this estimate
The table lists the ingredients used in this worked calculation. Raw and cooked weights are not interchangeable. Assumed finished recipe weight: 950 g.
| Ingredient and preparation state | Weight | Calories in the batch |
|---|---|---|
| Egg, whole, raw, fresh [1] | 400 g | 572 |
| Parsley, fresh [2] | 180 g | 64.8 |
| Coriander (cilantro) leaves, raw [3] | 120 g | 27.6 |
| Chives, raw [4] | 120 g | 36 |
| Dill weed, fresh [5] | 80 g | 34.4 |
| Nuts, walnuts, english [6] | 40 g | 261.6 |
| Haftsin dried barberries [7] | 20 g | 64 |
| Oil, canola [8] | 60 g | 530.4 |
It is assumed that the mentioned ingredients and oil remain in the food. Absorbed or evaporated water is included in the final weight. Spices, salt and minor additives not mentioned are not calculated. If your composition is different, count the actual ingredients separately.
Frequently asked questions about Kookoo sabzi (herb frittata)
How many calories are in one piece?
A 60 g piece of this example provides about 100.5 kcal. Slice thickness and size vary, so use the weight.
Are walnuts and barberries included?
Yes: the recipe includes 40 g of walnuts and 20 g of barberries. Adjust the calculation if your ingredients or amounts differ.
How to calculate a homemade recipe using its finished weight
Tips for weighing and logging
Compare the herbs and egg-to-herb ratio with your recipe. Accompanying bread is separate.
To calculate manually, multiply your portion weight in grams by 167.5 and divide by 100. For example, 150 g provides approximately 251.2 kcal, assuming the same composition and final weight.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
We total the energy and macronutrients of the listed ingredients, divide by the assumed finished recipe weight and multiply by 100.Library method and limitations
- USDA FoodData Central — SR Legacy — Egg, whole, raw, fresh · FDC ID: 171287 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Parsley, fresh · FDC ID: 170416 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Coriander (cilantro) leaves, raw · FDC ID: 169997 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Chives, raw · FDC ID: 169994 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Dill weed, fresh · FDC ID: 172233 · SR Legacy Collection, April 2018
- USDA FoodData Central — SR Legacy — Nuts, walnuts, english · FDC ID: 170187 · SR Legacy Collection, April 2018
- Haftsin product nutrition label — Haftsin dried barberries · Label of the same product; Not applicable to all brands.
- USDA FoodData Central — SR Legacy — Oil, canola · FDC ID: 172336 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Complete guide: October 13, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.