Recipe Nutrition Facts Calculator
Per-serving calories, protein, carbs, and fat from a recipe of common ingredients (USDA FoodData Central values).
Result
- 1. Chicken breast, raw660 kcal ยท P 124.0g ยท C 0.0g ยท F 14.4g400 g
- 2. White rice, dry1,095 kcal ยท P 21.3g ยท C 240.0g ยท F 2.1g300 g
- 3. Olive oil265 kcal ยท P 0.0g ยท C 0.0g ยท F 30.0g30 g
- Recipe totalP 145.3g ยท C 240.0g ยท F 46.5g2,020 kcal
- Servings4
- Per-serving kcal505
- Per-serving P/C/F36.3 / 60.0 / 11.6 g
Step-by-step
- Total = sum(per-100g ร grams/100). Per serving = total / 4.
How to use this calculator
- Pick up to 3 ingredients from the list.
- Enter how many grams of each.
- Set how many servings the recipe makes.
- Read per-serving calories and macros.
About this calculator
Recipe nutrition is a per-100-g table-lookup followed by a sum-and-divide. The 12-ingredient curated list here uses USDA FoodData Central Standard Reference / Foundation Foods values, the same dataset that powers MyFitnessPal, Cronometer, and the FDA Nutrition Facts label. For multi-step recipes (sautรฉed vs steamed, with-skin vs without-skin) reach for the full FDC website โ calorie counts can shift ยฑ10-20% depending on preparation.
What this calculator does
This calculator computes per-serving calories and the protein/carb/fat macro split for a recipe with up to three ingredients, using USDA FoodData Central per-100-gram values from the Standard Reference and Foundation Foods datasets. It is a transparent table lookup โ every value can be cross-checked against the USDA database directly โ and the math is straightforward (per-100 ร grams / 100, then summed and divided by servings).
How it works โ the formula
For each ingredient: kcal_i = (kcal_per_100g_i ร grams_i) / 100
Total recipe kcal = ฮฃ kcal_i
Per-serving kcal = Total / servings
(Identical formulas for protein, carbs, fat.)USDA FoodData Central publishes per-100-g nutrient values for thousands of foods. Scaling to your ingredient weight is one multiplication; summing across ingredients gives recipe totals; dividing by servings gives the per-portion figure that lines up with how the FDA Nutrition Facts label is computed.
Worked examples
- Inputs:
- 400 g chicken-breast, 300 g rice (dry), 30 g olive oil
- Output:
- Total ~ 1,425 kcal; per serving ~ 356 kcal, P 38 g, C 60 g, F 10 g
Classic gym-meal preparation; per-serving macros are protein-heavy and moderate-carb.
- Inputs:
- 200 g pasta, 50 g butter
- Output:
- Total ~ 1,100 kcal; per serving ~ 549 kcal, P 14 g, C 75 g, F 21 g
Sample carb-heavy single-pot weeknight dish.
- Inputs:
- 150 g salmon, 200 g broccoli, 15 g olive oil
- Output:
- Per serving ~ 510 kcal, P 36 g, C 14 g, F 35 g
High-fat protein meal favored by keto-leaning eaters.
When to use this vs other tools
Use this for quick recipe macro estimates with USDA-sourced values. For commercial nutrition labeling you need the full FDC database (the 12-ingredient list here covers everyday cooking).
- Macros per Serving
Use to split a known total kcal across protein/carb/fat targets โ the inverse direction from this calculator.
- Recipe Scaler
Use to scale a recipe up or down โ the per-serving nutrition stays constant.
- Recipe Cost Calculator
Use for the dollar side of recipe math, pairing nutrition cost-per-calorie analysis.
- Meal-Prep Calories
Use to plan a multi-portion batch and check that each portion hits your calorie target.
Authority note
FDC is the authoritative source for US food composition data and the basis for the FDA Nutrition Facts label rules in 21 CFR 101.9. Foundation Foods are direct laboratory analyses; Standard Reference values are compiled. Per-100-g values used here come from those datasets and are reproducible at fdc.nal.usda.gov.
Limitations
- Three-ingredient cap โ for full recipes with sauces, herbs, and condiments compute the missing lines separately and add them in.
- Raw-weight basis. Cooked weight differs by water loss (chicken loses ~25% on roasting, rice gains ~3x on boiling); nutrients carry across cooking without significant loss.
- Excludes fiber/sugar subtotals (folded into total carbs) and micronutrients (vitamins, minerals, sodium) โ use FDC directly for those.
- Branded-food values are not used; recipe accuracy depends on whether your actual ingredient matches the generic FDC entry.
For commercial labeling or medical nutrition planning, use the full FDC database and a lab-verified analysis. This tool is for home-cook recipe planning.