If I am frying without fat, I would go ahead and use the nutritional value of a raw egg. Or, I would split the difference, as I am skeptical of the claim that cooking spray adds no calories at all to one's food, and call it 80 calories.
In general, it's best not to expend too much energy worrying about things at the 10- or 20-calorie level, because most of the time your estimates are not going to be that accurate. I recommend that you presume you overestimate some things, underestimate other things, and it all comes out in the wash.
High weight: 275 (August 2009) *** Low weight: 155 (October 2012)
Today, working off a partial regain. Current weight: 179.
* Make the best choice I can make, with every choice.
* Remember that the temptation in front of me is not the last of its kind that I will ever see; say "I'll pass today."
* Say "no!" to my whiny inner five-year-old.
Last edited by carter : 01-17-2012 at 11:53 AM.