26 Nutrition Truths Everybody Can Use in 2026
Hello friends,
High five for making it into the gym in the first week of January. It has been said that the heaviest weight in the gym is the front door, and you’re kicking it open. 👊
How’s it going in the kitchen? Are holiday treats still hanging around, or is a vegetable bucket now front and center in the fridge? Below are 26 nutrition facts to keep in mind this year and get us going again!
To lose fat, you must sustain a calorie deficit over time; how long will depend on the result you want.
One medium apple has about 95 calories and 4 grams of fiber.
One medium banana has about 105 calories and 3 grams of fiber.
One cup of blueberries contains roughly 85 calories and 4 grams of fiber.
One cup of strawberries has about 50 calories and 3 grams of fiber.
One large egg contains 6 grams of protein and about 70 calories.
A 3-ounce cooked chicken breast provides about 23–26 grams of protein for roughly 130 calories.
One cup of potato chips contains about 150–160 calories. Can you eat a cup?
One cup of gummy bears contains roughly 450 calories, sadly.
One cup of cooked white rice contains about 200 calories and 45 grams of carbohydrates. Portion.
One large russet potato contains about 170 calories, 37 grams of carbohydrates, and almost no fat. A good choice if you are craving carbs.
A quarter cup of almonds contains roughly 200 calories and is not filling.
Two tablespoons of peanut butter contain about 190 calories. Measure.
One tablespoon of olive oil contains about 120 calories. Measure.
One cup of cooked broccoli has roughly 55 calories. Eat freely.
One cup of cooked oatmeal contains about 150 calories and 4 grams of fiber. Filling for its calorie cost.
One cup of 2% milk contains about 120 calories, 12 grams of sugar, and 8 grams of protein. Good for bones.
Greek yogurt typically contains nearly twice as much protein as regular yogurt.
Two tablespoons of coffee creamer have 60–80 calories and about 5–8 grams of carbohydrates, mostly from sugar, which can affect weight-loss goals. Pour carefully.
A 16-ounce latte made with whole milk contains 220–240 calories.
Each pump of flavoured syrup can add 40–100 calories to a coffee drink.
A large cinnamon bun has 400–450 calories or more.
Alcohol contains seven calories per gram and no essential nutrients.
A 16-ounce can of beer contains roughly 200–220 calories and 16–18 grams of carbohydrates.
Walking one mile burns approximately 80–100 calories for most people.
Make simple meals built around a protein, a carb, and a fruit/vegetable (i.e., like chicken, sweet potato, and salad) your 2026 staple and reap the health benefits!
