1 serving (medium) of Home-cooked food (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 30 g of carbs, 10 g of protein, 8 g of fat and 4 g of fiber. Its 500 mg of Sodium covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Home-cooked food Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

15g

· 5% DV

Protein

· 10% DV

Fat

· 5% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 17% · Fat 31%

Home-cooked food Vitamins & Minerals

Vitamins

B12

0.2µg · 8% DV

0.08mg · 7% DV

1.1mg · 7% DV

0.3mg · 6% DV

Minerals

Sodium

250mg · 11% DV

Zinc

1mg · 9% DV

Iron

1mg · 6% DV

Phosphorus

45mg · 6% DV

How Nutritious Is Home-cooked food?

Nutrient density

Medium

40/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Home-cooked food Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Home-cooked food

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Home-cooked food Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Home-cooked food Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Home-cooked food Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Home-cooked food Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.3g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Home-cooked food

🍲vs🧴

Home-cooked food vs Hawthorn Vinegar102 kcal more per 100 g

→🍲vs🌯

Home-cooked food vs Tantuni90 kcal fewer per 100 g

→🍲vs🌯

Home-cooked food vs Chicken Wrap75 kcal fewer per 100 g

→🍲vs🍫

Home-cooked food vs Protein Bar230 kcal fewer per 100 g

→

Foods Similar to Home-cooked food

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Home-cooked food

Why is home-cooked food not automatically healthy?

Being cooked at home does not automatically make a meal balanced. Large amounts of salt, oil, sugar, or oversized portions can reduce its overall nutritional quality.

How long does home-cooked food keep in the refrigerator?

Cooked food should be cooled and refrigerated within two hours, then eaten within about 3–4 days. Check its storage history, smell, and appearance before reheating.

Can home-cooked meals be frozen?

Many soups, bean dishes, stews, and cooked vegetable meals freeze well in single portions. Meals containing potatoes, cream, or mayonnaise may change texture after thawing.

What is the safest way to reheat home-cooked food?

Reheat food until it is steaming hot throughout, and only reheat the portion you plan to eat. Avoid repeatedly cooling and reheating the same batch.

How can home-cooked food taste good with less salt?

Onion, garlic, lemon, vinegar, tomatoes, herbs, and spices can add flavor without relying heavily on salt. Add fresh herbs and acidic ingredients near serving time for a brighter taste.

What goes well with a home-cooked meal for a more balanced plate?

Depending on the dish, a salad, yogurt-based side, and a whole-grain accompaniment can help build a balanced meal. If the main dish already contains rice, pasta, or bread, an additional starchy side may be unnecessary.

Is home-cooked food better before or after exercise?

A heavy, oily, or very spicy meal may feel uncomfortable right before training. After exercise, a balanced home-cooked meal containing carbohydrate and protein can support recovery.

Why do some home-cooked meals keep you fuller for longer than takeout?

Home cooking makes it easier to include vegetables, pulses, whole grains, and protein-rich ingredients in suitable proportions. Fullness still depends on the recipe and serving size.

How can cross-contamination be prevented when cooking at home?

Keep cutting boards, knives, and plates used for raw meat, poultry, or fish separate from ready-to-eat foods. Wash hands, utensils, and work surfaces thoroughly after handling raw ingredients.

Who should be more careful with home-cooked meals?

People with high blood pressure should watch salt, while people with diabetes may need to manage portions of dishes rich in rice, pasta, potatoes, or bread. Those with kidney disease, food allergies, or prescribed diets should adapt recipes to their individual needs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026