Nutrition Calculator
Get comprehensive nutritional analysis of your meals. Track calories, macronutrients, vitamins, minerals, and make informed dietary decisions based on complete nutritional data.
Nutrition Calculator
Calculate nutritional values for your recipes and meals
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Chicken Breast
100g • 165 cal
Salmon
100g • 208 cal
Ground Beef (85% lean)
100g • 215 cal
Eggs
1large • 72 cal
Tofu (firm)
100g • 76 cal
Greek Yogurt (plain, nonfat)
100g • 59 cal
Tuna (canned in water)
100g • 116 cal
Shrimp
100g • 99 cal
Brown Rice (cooked)
100g • 112 cal
White Rice (cooked)
100g • 130 cal
Quinoa (cooked)
100g • 120 cal
Pasta (cooked)
100g • 131 cal
Whole Wheat Bread
1slice • 69 cal
Oats (dry)
100g • 389 cal
Sweet Potato (baked)
100g • 90 cal
Broccoli
100g • 34 cal
Spinach (raw)
100g • 23 cal
Carrots (raw)
100g • 41 cal
Tomato (raw)
100g • 18 cal
Bell Pepper (red)
100g • 31 cal
Cucumber
100g • 15 cal
Kale (raw)
100g • 35 cal
Mushrooms (white)
100g • 22 cal
Banana
1medium • 105 cal
Apple
1medium • 95 cal
Strawberries
100g • 32 cal
Blueberries
100g • 57 cal
Orange
1medium • 62 cal
Avocado
100g • 160 cal
Mango
100g • 60 cal
Almonds
28g (1 oz) • 164 cal
Walnuts
28g (1 oz) • 185 cal
Peanut Butter
2tbsp • 188 cal
Chia Seeds
28g (1 oz) • 138 cal
Sunflower Seeds
28g (1 oz) • 165 cal
Milk (2%)
240ml (1 cup) • 122 cal
Almond Milk (unsweetened)
240ml (1 cup) • 30 cal
Cheddar Cheese
28g (1 oz) • 114 cal
Cottage Cheese (low-fat)
100g • 72 cal
Black Beans (cooked)
100g • 132 cal
Chickpeas (cooked)
100g • 164 cal
Lentils (cooked)
100g • 116 cal
Kidney Beans (cooked)
100g • 127 cal
Olive Oil
1tbsp • 119 cal
Butter
1tbsp • 102 cal
Coconut Oil
1tbsp • 121 cal
Honey
1tbsp • 64 cal
Soy Sauce
1tbsp • 8 cal
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Nutrition Facts (Per Serving)
Macronutrients
Macro Distribution
Understanding Complete Nutrition
Macronutrients & Energy
Beyond basic calories, understand how protein, carbohydrates, and fats contribute to your energy balance. Track fiber for digestive health and satiety, and monitor sugar intake for metabolic wellness.
Essential Vitamins
Fat-soluble (A, D, E, K) and water-soluble (B-complex, C) vitamins play critical roles in immune function, energy production, and cellular health. Ensure adequate intake through varied whole foods.
Vital Minerals
Macrominerals (calcium, magnesium, potassium, sodium) and trace minerals (iron, zinc, selenium) support bone health, muscle function, and enzymatic processes. Balance is key to optimal health.
Nutrient Density
Focus on nutrient-dense foods that provide maximum vitamins and minerals per calorie. Colorful vegetables, lean proteins, whole grains, and healthy fats offer superior nutritional value.
Daily Value Quick Reference
- Vitamin A: 900 mcg
- Vitamin C: 90 mg
- Vitamin D: 20 mcg
- Vitamin E: 15 mg
- Calcium: 1,300 mg
- Iron: 18 mg
- Magnesium: 420 mg
- Potassium: 4,700 mg
- Fiber: 28 g
- Sodium: <2,300 mg
- Added Sugar: <50 g
- Saturated Fat: <20 g
Common Nutrient Gaps & Solutions
Often Under-Consumed
- Vitamin D: Fatty fish, fortified dairy, sunlight
- Magnesium: Nuts, seeds, leafy greens, whole grains
- Potassium: Bananas, sweet potatoes, beans, spinach
- Fiber: Vegetables, fruits, legumes, whole grains
- Omega-3: Salmon, chia seeds, walnuts, flax
Often Over-Consumed
- Sodium: Limit processed foods, use herbs instead
- Added Sugars: Choose whole fruits, read labels
- Saturated Fat: Opt for lean meats, plant-based fats
- Refined Carbs: Choose whole grains over white flour
- Trans Fats: Avoid partially hydrogenated oils
Note: Individual nutrient needs vary based on age, sex, activity level, and health conditions. Consult with a registered dietitian or healthcare provider for personalized nutrition advice.
Expert Resources
USDA FoodData Central
Comprehensive nutritional database from the U.S. Department of Agriculture.
Academy of Nutrition and Dietetics
Professional organization of registered dietitian nutritionists.
NIH Office of Dietary Supplements
Science-based information on dietary supplements and nutrients.
Nutrition.gov
Federal resource for evidence-based nutrition information and guidance.
Building a Balanced Plate
Vegetables & Fruits (50%)
Aim for variety in color and type. Dark leafy greens, orange vegetables, berries, and citrus fruits provide diverse vitamins, minerals, and antioxidants.
Whole Grains (25%)
Choose whole wheat, brown rice, quinoa, and oats. These provide sustained energy, fiber, and B vitamins essential for metabolism.
Lean Proteins (25%)
Include fish, poultry, beans, lentils, tofu, and nuts. Vary protein sources to get complete amino acid profiles and different nutrients.
Healthy Fats (Small Amount)
Use olive oil, avocados, nuts, and seeds in moderation. These support hormone production and nutrient absorption.