Volume Eating Comparison
See how much food the same number of calories buys you. 200 calories of broccoli fills a plate; 200 calories of peanut butter fits on a spoon.
At 200 calories
467 g of Broccoli vs 31.7 g of Peanut Butter — that’s 14.7× more food
How to Use This Tool
Pick two foods — or enter custom calories per 100g for anything not in the list — and set a calorie target. The bars show how many grams of each food it takes to hit that target. The difference is usually larger than people expect.
The Math
Every food has an energy density: calories per gram. Broccoli runs about 0.34 cal/g; peanut butter is around 6.3 cal/g — nearly twenty times denser. So 200 calories of broccoli is roughly 467 grams (a heaping plate), while 200 calories of peanut butter is about 32 grams (two tablespoons).
That gap matters because hunger is driven mostly by stomach volume, not calories. Fill your plate with low-density foods and you can eat a lot, feel full, and still hold a deficit. The Volume Eating Guide covers the science and the practical playbook in depth.
When to Use Custom Mode
The preset list covers 60+ common foods, but if you’re checking something specific — a frozen meal, a restaurant menu item, a packaged snack — flip to Custom and enter the calories per 100g from the label.
Related
Volume Eating Guide
Why stretch receptors matter more than willpower, plus the playbook of strategies and sample meals.
Satiety Per Calorie Calculator
Score any food on fullness per calorie — protein, fiber, water, and energy density rolled into one number.