Recipe Nutrition Calculator

Paste your recipe ingredients to get complete nutritional information. See calories, protein, carbs, fat, and more per serving.

Recipe Nutrition Calculator

Paste your recipe ingredients (one per line):

Number of servings:

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Paste Your Recipe

Enter your recipe ingredients above to calculate nutritional information.
One ingredient per line with amounts (e.g., "2 cups flour").

Supported Ingredients

Proteins: Chicken, beef, salmon, eggs, bacon, tofu

Dairy: Milk, butter, cheese, cream, yogurt

Grains: Rice, pasta, bread, flour, oats

Vegetables: Broccoli, spinach, onion, garlic, potato

Fats: Olive oil, vegetable oil, coconut oil

Sweeteners: Sugar, honey, brown sugar

Tips for Best Results

•Use standard measurements (cups, tbsp, oz, grams)
•Keep ingredient names simple ("chicken breast" not "organic free-range chicken")
•One ingredient per line
•Results are estimates based on USDA data

Understanding Recipe Nutrition

Macronutrients

The three macros—protein, carbohydrates, and fat—make up the calories in your food. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Understanding your macro balance helps with meal planning and dietary goals.

Serving Sizes Matter

Nutrition information is only useful when you know the serving size. Our calculator lets you set the number of servings to get accurate per-portion data. This helps with portion control and meal prepping.

Daily Value Reference

2,000 Daily Calories

275g Carbohydrates

78g Total Fat

50g Protein

Raw or Cooked? Why a Calculated Number Often Looks Too High

The single most common reason a nutrition total looks wrong is a state mismatch. Food composition data is recorded per food in one specific state — dry or cooked, raw or roasted — and the two are not interchangeable. Enter cooked rice against dry-rice data and the calories come back close to three times too high, because the water that tripled the volume added no calories at all.

Enter these in the state the data expects. Yields are the published extension figures.
Ingredient	Enter it as	Yield	Why it matters
Rice	Dry weight	1 cup dry ≈ 3 cups cooked	Three cups of cooked rice carry the calories of one cup dry
Pasta	Dry weight	1 cup dry ≈ 2 to 2¼ cups cooked	Doubling the volume roughly halves the density
Dried beans and lentils	Dry weight	1 cup dry ≈ 3 cups cooked	Soaked and simmered beans absorb their cooking liquid
Meat, poultry and fish	One state, used consistently	Weight falls as fat renders and water cooks off	The same portion weighs less after cooking; mixing states inflates the total
Leafy greens and vegetables	Raw weight, unless the entry says cooked	Greens collapse to a fraction of their raw volume	A large raw handful cooks down to a small serving

A three-step check when the total looks wrong

Check the serving count first. Dividing by eight when the recipe makes four doubles every number on the panel, and it is the easiest mistake to make and to miss.
Check the entry states. If the total is high by roughly two to three times, this is almost always a dry-versus-cooked mismatch on a grain, pasta or legume.
Check for double entry. Oil, butter, sugar and sauces are often listed once as an ingredient and again inside a prepared component, so they get counted twice. Use the recipe scaler to re-check a scaled batch, and the unit converter to move between cups and grams before comparing against the data.

The per-gram rule, and where rounding creeps in

Protein and carbohydrate each supply about 4 kilocalories per gram and fat about 9, so the macro figures will not always sum exactly to the calorie line. Fat contains more than twice the energy per gram of the other two, which is why a small change in the oil or butter figure moves the total far more than the same change in a starch. The calorie line also counts alcohol and organic acids where they are present, and the FDA’s nutrition-label guidance notes that declared values are rounded to set increments — so a small difference between a calculator and a printed label is normal, not a bug. The guide to using recipe nutrition data walks through how to read the panel once the inputs are right. If the question is how fast those grams reach the bloodstream rather than how many there are, the glycemic index and load guide puts the same serving on that scale, and the dietary meal finder filters meals by the twelve restriction tags before the totals are calculated. When the question is how much protein the day needs rather than how much a dish contains, the protein calculator sets the target from the current Dietary Guidelines for Americans.

Sources: University of Missouri Extension, “In a Pinch: Food Yields” (mp563); University of Nebraska–Lincoln Food, “All About Cooking Rice”; U.S. Food and Drug Administration, “How to Understand and Use the Nutrition Facts Label”.