Recipe Nutrition Calculator
Calculate calories, protein, carbs, and fat for any recipe. Add ingredients and amounts — get instant per-serving nutrition facts backed by USDA data.
How it works
Type any of 220 ingredients — chicken, olive oil, quinoa, eggs. Autocomplete shows the best matches.
Use cups, tablespoons, ounces, grams, or pieces (1 egg, 1 breast). We convert to grams automatically.
Calories, protein, carbs, and fat appear for each row, for the whole recipe, and per serving.
Worked example
A simple air-fryer dinner — Honey Garlic Chicken Bowls (serves 4):
- 2 chicken breasts (~350 g raw)
- 1 cup dry white rice (185 g)
- 3 cups broccoli florets (273 g)
- 1 tbsp olive oil, 2 tbsp honey, 2 tbsp soy sauce, 3 garlic cloves
The calculator totals roughly 1,480 cal / 108 g protein / 193 g carbs / 28 g fat — about 370 cal, 27 g protein, 48 g carbs, 7 g fat per serving. Click Load example below to run this exact recipe through the tool.
Build your recipe
Ingredients (0)
Search above to add your first ingredient, or click Load example to see a full recipe in action.
Nutrition totals
Understanding the numbers
The whole recipe total is useful for meal-prep math (how many calories in the pan), but per-serving is what you actually eat. Set servings to match how many portions you divide the food into.
4 calories per gram. Most adults target 0.7–1 g per pound of bodyweight per day. Chicken breast, Greek yogurt, tofu, and eggs are the densest sources in the database.
4 calories per gram. This includes sugars, starches, and fiber. The database lists fiber separately where USDA data supports it, so you can subtract for net carbs.
9 calories per gram — more than twice as dense as protein or carbs. Air frying typically adds 1 tbsp oil or less across a whole basket, which is why air-fried food is lower in fat than deep-fried.
Try it on a real recipe
Pick any recipe with a full ingredient list, copy the amounts into the calculator, and compare our published calorie count — these are high-protein favorites:
Frequently asked questions
How accurate are the nutrition numbers?
Every value in our 220-ingredient database is mapped to USDA FoodData Central reference values (per 100 g, raw unless the name says otherwise). For home-cooking purposes the calculator is typically within about 10% of a lab analysis — the same tolerance most nutrition software and packaged-food labels work to.
Where does the data come from?
Ingredient nutrition comes from the U.S. Department of Agriculture's FoodData Central, which is the same public database used by MyFitnessPal, Cronometer, and most food-label software. Unit-to-gram conversions (how much a cup of flour weighs, etc.) come from USDA Handbook 8 and widely published baking references like King Arthur.
Does this account for how I cook the food?
Values are listed for the raw ingredient you actually put in the pan. Cooking changes weight — meat loses about 20–25% in the air fryer, vegetables lose water, rice absorbs water. Because air frying adds almost no fat, cooked nutrition is very close to the raw totals here, just concentrated into a smaller cooked weight.
Can I save or share my calculations?
Yes. Every time you add an ingredient or change a serving count, the calculator encodes your recipe into the page URL. Copy the URL from your browser's address bar and anyone who opens it will see exactly the same recipe and numbers. Bookmark it to come back later.
What if my ingredient isn't in the list?
Pick the closest match — for example, if you're using chicken tenderloins use Chicken Breast, or use Ground Beef 90/10 for a similar lean blend. If nothing fits, add an ingredient you do have (like Olive Oil) and enter 0 g as a placeholder. For most recipes, the three or four largest ingredients drive 80% of the nutrition.
How do I know what serving size to use?
A serving is just whatever portion of the recipe one person eats. If your recipe produces four chicken bowls, set servings to 4. If it's a sheet pan dinner for two with leftovers, set it to 3 or 4. The calculator divides the totals evenly, so matching your actual portions matters more than following a convention.
Can I calculate a whole recipe, not just ingredients?
That's exactly what it's built for. Add every ingredient you use, set the servings to how many portions the recipe makes, and read the per-serving numbers at the bottom. The example recipe (Honey Garlic Chicken Bowls — 4 servings) shows the full workflow end-to-end.