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Recipe nutrition calculator

This recipe nutrition calculator works out the nutrition facts of a recipe: type the ingredients one per line (“250 g flour”, “2 eggs”, “1 tbsp oil”), enter the number of servings and read calories, fat, carbohydrates, protein, fibre and salt per serving and per 100 g.

Source: USDA FDC SR Legacy, U.S. Department of Agriculture, Agricultural Research Service: FoodData Central – SR Legacy (April 2018). Gemeinfrei, CC0 1.0 Universal. Updated: .

Amount, unit, ingredient – e.g. “200 g potatoes”, “2 tbsp oil”, “3 eggs”. Give raw weights.
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Result

Calories
374 kcal per serving
Whole recipe
Whole recipe: 1,497 kcal from 701 g of ingredients, split into 4 servings (175 g each).
Nutrition facts
Nutrientper servingper 100 g
Energy1,566 kJ / 374 kcal893 kJ / 214 kcal
Fat11.3 g6.5 g
of which saturates6.0 g3.4 g
Carbohydrate54.8 g31.2 g
of which sugars7.3 g4.2 g
Fibre1.7 g1.0 g
Protein12.1 g6.9 g
Salt0.27 g0.16 g
How it was calculated
  • 250 g flour → 250 g wheat flour, 910 kcal
  • 2 eggs → 100 g egg, 143 kcal
  • 300 ml milk → 309 g milk, 189 kcal
  • 1 tbsp sugar → 13 g sugar, 49 kcal
  • 2 tbsp butter → 29 g butter, 206 kcal
  • 1 pinch salt → 0 g salt, 0 kcal
The calculation uses the amounts of the raw ingredients; cooking changes weight and nutrients per 100 g (water evaporates, fat stays in the pan). Where the data source gives no sugar value, 0 is used. Data: USDA FoodData Central (SR Legacy, public domain). Varieties, brands and recipes can differ; for packaged products the manufacturer’s values apply. The result is an estimate and does not replace medical or dietetic advice.

How it is calculated

How to calculate the nutrition of a recipe

The calculator reads your ingredient list line by line, matches each ingredient to a food and adds its nutrients according to the amount. It then divides the total by the number of servings. Example: 250 g flour, 2 eggs, 300 ml milk, 1 tbsp sugar, 2 tbsp butter and 1 pinch of salt weigh about 700 g together and have roughly 1,500 kcal. For 4 servings that is about 374 kcal, 12 g protein, 11 g fat (6 g saturated), 55 g carbohydrate (7 g sugars) and 0.3 g salt per serving.

How to use the recipe nutrition calculator

  1. Type the ingredients one per line: amount, unit, ingredient.
  2. Enter the number of servings.
  3. Read calories and nutrients per serving and per 100 g; the list shows how each line was calculated.

Which units and ingredients are recognised?

Amounts can be in g, kg, mg, ml, cl, dl, l, oz and lb, plus tbsp, tsp, cup, pinch, pieces (eggs, onions, apples …) and cloves (garlic). Spoons and cups are converted to grams using the density of the ingredient: a tablespoon of flour weighs much less than one of honey. The ingredient can also come before the amount (“butter 100 g”). About 80 common ingredients are stored, from flour, rice and pasta through dairy, meat, fish, vegetables and fruit to oils, seasonings and sauces. Lines that are not recognised are shown and left out of the total.

Calculating calories by hand

Labels and calculators use the Atwater factors: 4 kcal per gram of protein and carbohydrate, 9 kcal per gram of fat and 7 kcal per gram of alcohol (FAO, Food energy – methods of analysis and conversion factors). A serving with 12 g protein, 11 g fat and 55 g carbohydrate has about 12 × 4 + 11 × 9 + 55 × 4 = 367 kcal; the calculator’s 374 kcal comes from food-specific USDA energy values, which differ slightly from the rounded factors.

Calories per 100 g of the cooked dish

Weigh the finished dish, then divide: total kcal ÷ cooked weight × 100. If the recipe above has 1,500 kcal and the baked dish weighs 1,200 g, that is 125 kcal per 100 g, and a 300 g portion has 375 kcal. To turn cups and spoons into grams first, use the cups to grams converter.

Where does the data come from?

The nutrients come from USDA FoodData Central (SR Legacy dataset), a public database of the US Department of Agriculture published in the public domain under CC0. The entries are chosen for raw ingredients. Salt is sodium × 2.5 and kilojoules are kilocalories × 4.184.

Limits

Related: daily needs are in the TDEE calculator, the split into protein, fat and carbs in the macro calculator and protein amounts in the protein intake calculator.

Frequently asked questions

How do I calculate the nutrition of a recipe?

Type all ingredients with amounts, one per line, and enter the servings: the calculator adds up the nutrients of the ingredients and divides them by the servings.

How do I enter the ingredients correctly?

One ingredient per line, ideally amount, unit and name, for example “200 g potatoes”, “2 tbsp olive oil” or “3 eggs”. The ingredient may also come first.

What data does the calculator use?

USDA FoodData Central (SR Legacy), a public-domain database (CC0). For packaged products the manufacturer’s values apply.

Why is an ingredient not recognised?

About 80 common ingredients are stored. A similar ingredient often helps: enter “wheat flour” instead of “spelt flour”. Lines that are not recognised are shown.

Do the values apply to the cooked dish?

No, they apply to the raw ingredients. The total per serving stays correct if you enter the ingredients raw; the values per 100 g refer to the weight of the ingredients.

How do I calculate calories per 100 g of a cooked dish?

Add up the calories of all raw ingredients, weigh the finished dish and divide: total kcal ÷ cooked weight in grams × 100. 1,500 kcal in a dish weighing 1,200 g gives 125 kcal per 100 g.

How many calories are in a gram of protein, carbs and fat?

About 4 kcal per gram of protein or carbohydrate, 9 kcal per gram of fat and 7 per gram of alcohol (Atwater factors).

Sources and legal basis

As of: · Editorial policy

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