Recipe Nutrition CalculatorCalories & Macros Per Serving of Any Recipe
Add your ingredients in grams, cups or tablespoons to get a nutrition-facts label per serving, with calories, protein, carbs, fat, fibre, sugar and sodium, plus which ingredient contributes the most calories.
Built & reviewed by Manzoor Ahmad, Pharmacist & Calculator Developer · Updated
Ingredient data from USDA FoodData Central. % Daily Values follow the FDA Nutrition Facts reference amounts.
How do you calculate nutrition for a recipe?
Add up the nutrients of every raw ingredient, then divide by the number of servings. For each ingredient, multiply its nutrition per 100 g by the grams you use (1 cup of oats = 81 g, 1 large egg = 50 g). For example, banana oat pancakes made from oats, 2 bananas, 2 eggs, milk and honey come to about 800 kcal in total, or about 200 kcal per serving for 4 servings.
Your recipe
Calories by macro
Where the calories come from
How recipe nutrition is calculated
Raw ingredient weights are used, so cooking doesn’t change calories. Water loss only concentrates them per gram. If you drain off fat (for example from browned beef), the true value will be a little lower.
Banana oat pancakes, 4 servings
- 1 cup rolled oats (81 g): 307 kcal
- 2 bananas (236 g): 210 kcal
- 2 large eggs (100 g): 143 kcal
- ½ cup whole milk (122 g): 74 kcal
- 1 tbsp honey (21 g): 65 kcal
- Total ≈ 799 kcal, so about 200 kcal per serving, with about 7.5 g protein and 3.6 g fibre.
Get a more accurate label
- Weigh ingredients in grams. A “cup of flour” can vary from 110 to 150 g depending on how you fill it.
- Weigh the finished dish, then divide by portion weight for exact servings.
- Count oil left in the pan only if you eat it. Use about 70% of frying oil as a rough estimate.
- For a commercial label, US law (21 CFR 101.9) requires validated databases or lab analysis. This tool is for home and blog use.
Recipes for people on special diets
If you cook for someone on warfarin, keep vitamin-K-rich greens (spinach, kale, broccoli) consistent from week to week rather than avoiding them. For kidney disease, watch sodium, potassium and phosphorus, because canned beans and cheese are high. For diabetes, carbs per serving matter most. Note the carbohydrate and fibre lines above.
If you take MAO inhibitors (phenelzine, tranylcypromine), avoid aged cheeses such as Parmesan, because of tyramine. If you take linezolid, ask about the same foods.
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Recipe Nutrition calculator FAQs
Weigh or measure each ingredient, find its nutrition per 100 g (for example from USDA FoodData Central), multiply by the grams used, add up all the ingredients, and divide by the number of servings. This calculator does every step for you.
Add up the calories of all the raw ingredients and divide by the number of servings. For precise portions, weigh the whole cooked dish, then divide its total calories by the cooked weight to get calories per gram.
Cooking doesn’t create or destroy calories, but it changes weight through water loss or gain. 100 g of cooked rice has far fewer calories than 100 g of raw rice. Always base recipe totals on raw ingredient weights.
For personal use, blogs and home businesses, yes, as an estimate. Commercial labels in the US must follow FDA rules (21 CFR 101.9), using validated databases or lab analysis and specific rounding.
Usually within about 10–20% of lab values when you weigh ingredients in grams. Measuring by volume (cups) adds the most error, especially for flour and chopped vegetables.
If you eat the oil (sautéing), count all of it. For shallow or deep frying, foods absorb roughly 5–15% of their weight in oil, so only count what’s absorbed, not what’s left in the pan.
Manzoor Ahmad
Pharmacist · Supplement & Nutrition Writer (9+ yrs) · Calculator Developer (13+ yrs)
I’m a practising pharmacist and DexoCalc’s developer. I built this recipe analyser on USDA data with weight-based maths, the same approach dietitians use. The diet notes cover the questions caregivers ask me about cooking for someone on warfarin, kidney diets or MAO inhibitors.
References
- USDA Agricultural Research Service. FoodData Central.
- FDA. Daily Value on the Nutrition and Supplement Facts Labels.
- eCFR. 21 CFR 101.9 Nutrition labeling of food.
- NIH ODS. Vitamin K and warfarin.
Disclaimer: Nutrition values are estimates from average USDA data, and brands and varieties vary. This is not suitable for commercial labelling without validation, and it is not medical or dietetic advice.