When cooking in oil...

gatecityradio

...how do I calculate the amount of calories and fat absorbed into the food? I cook lots of foods in olive oil, but I haven't been counting it as part of my calorie intake. I love to make squash on the frying pan in olive oil, and recently I've been cutting up chicken breast and cooking it the same way. I figure most of the oil is burned off or stays in the bottom of the pan, so calculating all of the oil added to the pan would be more than what I actually consume....so what do I do?

neanderthin

Measure going in and out.

gatecityradio

Measure going in and out.

that would tell me what is being burned off and what goes into the food, which would still be an overestimate.

LuckyLeprechaun

unless it starts smoking, and changes color, oil does not "burn off"

Measure first. If there is a measurable amount left in the pan afterwards, measure that. You consumed the difference.

Amber82479

Better to overestimate than underestimate. Plus, oil doesn't burn off...

msjta

I use olive oil daily also. I do know a tablespoon is 120 calories. I stirfry in a wok alot using less than than a tablespoon. I don't count it because i workout daily. I guess I should count it.

tsh0ck

just include the entire calorie amount from what you put in. it'll be an overestimate, but it will certainly not hurt you to be under 25 calories at the end of the day ... and it will save a lot of math.

XXXMinnieXXX

I just measure a tablespoon, then enter a tablespoon on the food diary. X

becoming_a_new_me

Put the whole thing in your diary. The measure in and out thing is false because water cooks out of the food

neanderthin

Measure going in and out.

that would tell me what is being burned off and what goes into the food, which would still be an overestimate.

It's a mystery then. If the oil is burning and evaporating, so is your food, turn down your stove.

sarahgilmore

I always brush my meat/vegges with oil then put them in the pan, rather than putting the oil in the pan.
It's more measurable that way (although that's isn't the reason I do it, I just think it cooks nicer)

mmapags

If you select a food log item that is, for example, sauteed veggies, the oil is calulated into the recipe. It's be close enough. Let's not overthink this too much!

Dave198lbs

over thinking causes stress. stress causes weight gain.

RAFValentina

Log what you put in and forget any complicated stuff... this will help allow for the 20% leeway in accuracy of nutritional info anyway. Otherwise its like saying, well there was baked bean sauce left on my plate and I don't lick all the food off therefore how many should I deduct for that... Use FryLight if you're concerned on fat/calories or cut out all together. God bless Teflon!

mmapags

over thinking causes stress. stress causes weight gain.

Can I get an Amen!:laugh:

bcampbell54

Put the whole thing in your diary. The measure in and out thing is false because water cooks out of the food

I know what you're saying, but the water would be much more likely to "burn off" (actually evaporate) than the oil.
Oil is selected as a cooking medium precisely for its ability to heat to a higher temperature than water.
My head hurts.

rockerbabyy

i always just add however much i measured out. if its actually less, goody! at least i know im not loggin less than used. no need to complicate things.

davidswarren20

Definitely log your olive oil. It's too high in calories (some good, but cals nonetheless) to not even worry about it. I agree with other posters who mentioned nutritional info has a margin of error and to err on the side of caution. Unless you don't care to lose weight or maintain, but I can't imagine any other reason to log calories?

Captain_Tightpants

I guarantee you're underestimating on other foods you eat. So might as well overestimate in cooking oils and hope it comes out a wash. Put in a tablespoon, log a tablespoon. :drinker:

becoming_a_new_me

over thinking causes stress. stress causes weight gain.

^^^cortisol, man lol

BrendaLee

I log whatever I add to the pan.

gatecityradio

the smart *kitten* comments reminded me why I never ask questions on here, lulz to the people who think oil doesn't burn......to the people who actually help, thanks.

KatyLitton98

I would count the whole tablespoon, teaspoon, etc. of what you put into your food. Oil doesn't burn off. My nutritionist said whatever is put into your food should be counted. That would be like adding a teaspoon of salt and only counting half the sodium.

mmapags

Apologies that my (probably lame) attempt at humor offended you. Let me try to clarify my comments

FTR, I am a professional chef. I have executed, interpreted and written countless recipes in my lifetime. When a recipe is written and the nutritional values are calculated, it looks like this:

Zucchini (raw) 4 oz. (about 1 cup) 20 calories
Oniion ( yellow, raw) 4 oz. (about 1 cup) 64 calories
Bell Pepper (red, sweet, raw) 4 oz. (about 1 cup) 46 calories
Olive OIl (extra virgin) 3 tablespoons 357 calories

Total calories 487
Serves 2
Calories per serving 244

Now there will be more extensive data on macronutrients as well as any important micronutrients.

So, in any reliable recipe, the oil is accounted for. If you don"t feel the recipe is reliable, create your own. It is not difficult and only a little time consuming. There are multiple ntritional facts databases available on the internet. Just google nutritional information of nutritional facts and you'll find them. There are fairly well vetted and within a resonable margin of accuracy.

to add the oil back in is to count it twice. Go ahead if that floats your boat. Personally, I'd be interested in accuracy. Also, oil only burns off if you have reached a temperature higher than the smoke point. Some becomes airborne as eveidenced by the need for grease filtering hoods in commercial kitchens and even your own kitchen hood. Some in absorbed into the food. But this happens in varying degrees. With more porous veggies like mushrooms, zucchini and eggplant a lot gets absorbed. With less porous and more fibrous veggies like peppers or broccoli less gets absorbed. All get's coated and some never get's out the pan. On animal proteins like chicken, and beef, non get's absorbed unless it is dredged in flour or another mediium. Bottom line is, less is ingested than goes in the pan and what goes in the pan has already been accounted for.

Now if some of our more OCD members want to spend thier time double counting and trying to net out what's left ect., knock yourself out. This, to me i like the whole net calories thing of trying to figure how many calories you burn while eating certain foods. A waste of good time. I'd rather read a good book or spend time with my kids or friends or listen to some good music or go for a run around the block or even better yet run after my wife and see if she like to burn a few bedroom calories (every little bit helps ). So, no maliciousness meant but trying to measure this has a severely diminished rate of return. Use that time to go have some fun! :drinker: (within you daily calorie limit of course :glasses: )