Per 100g to Per Serving Converter
Convert European nutrition labels from per 100g to your actual serving size.
Results
European and many international nutrition labels list values per 100g, but nobody eats exactly 100g of anything. A bowl of cereal is 40g, a chicken breast is 150g, a portion of rice is 200g. This converter takes the per-100g values from the label and scales them to your actual serving size so you know exactly what you are eating.
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Frequently asked questions
Multiply each value by your serving size divided by 100. For a 150g serving, multiply by 1.5. So 250 kcal per 100g becomes 375 kcal for 150g.
EU regulations require nutrition information per 100g (or per 100ml for liquids) to make it easy to compare products. Per-serving information is optional and often misleading due to unrealistic serving sizes.
Weigh your food on a kitchen scale. Common reference points: a chicken breast is 150-200g, a bowl of cereal is 30-45g, a portion of pasta is 75-100g dry (200-250g cooked).
Cereal: 30-45g, rice/pasta (dry): 75g, bread: 30-40g per slice, chicken breast: 150g, yogurt: 125-150g, cheese: 30g, chocolate: 25g.
The same math works: multiply by your serving volume divided by 100. A 250ml glass of juice with 45 kcal per 100ml has 112.5 kcal total (45 × 2.5).