Recipe nutrition calculator

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.

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.

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.

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.

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.

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.

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.