🥗 Nutrition Calculator
Calculate calories, protein, carbs, fat, and fiber for cooking ingredients
Get accurate nutritional information for 60+ common baking and cooking ingredients. Perfect for meal planning, tracking macros, or understanding recipe nutrition.
Nutrition Facts
🌾 1 cup of All-Purpose Flour (≈120g)
⚠️ Disclaimer: Nutritional information is approximate and based on standard ingredient data. Actual values may vary based on brand, preparation method, and ingredient quality. Consult a nutritionist for precise dietary information.
📊 How It Works
- 1.Select your ingredient from the dropdown menu
- 2.Enter the amount you're using (in cups, grams, etc.)
- 3.View instant nutrition facts including calories and macros
All calculations are based on USDA nutritional data and standard ingredient densities.
💪 What You Get
- 🔥Total Calories - Energy content per serving
- 🥩Protein - Essential for muscle and tissue repair
- 🍞Carbohydrates - Your body's main energy source
- 🧈Fat - Important for hormone production and nutrients
- 🌾Fiber - Aids digestion and gut health
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Understanding Ingredient Nutrition
Our nutrition calculator provides accurate calorie and macro information for common cooking ingredients. Whether you're tracking your daily intake, planning meals, or just curious about the nutritional content of your recipes, this tool gives you instant, reliable data.
Why Ingredient-Specific Nutrition Matters
Different ingredients have vastly different nutritional profiles. For example:
- Flours: All-purpose flour has ~364 calories per 100g, while almond flour has ~571 calories per 100g but much higher protein and healthy fats.
- Sweeteners: Granulated sugar is pure carbohydrates (100g per 100g), while honey contains trace minerals and has slightly fewer calories per gram.
- Fats: Butter, olive oil, and coconut oil all have similar calorie counts (~800-900 per 100g) but different fatty acid profiles.
- Nuts: High in protein, healthy fats, and fiber - but also calorie-dense, making portion control important.
Perfect for Macro Tracking
If you're following a specific diet plan (keto, low-carb, high-protein, etc.), knowing the exact macros of your ingredients helps you:
- Stay within your daily calorie targets
- Balance your macronutrient ratios
- Make informed ingredient substitutions
- Calculate nutrition for homemade recipes
- Understand the impact of ingredient swaps on nutrition
How We Calculate Nutrition
Our calculations are based on:
- USDA FoodData Central: We use official nutritional data from the U.S. Department of Agriculture's comprehensive food database.
- Standard Densities: Volume-to-weight conversions use standard ingredient densities (e.g., 1 cup all-purpose flour = 120g).
- Per-100g Calculations: All nutrition is calculated per 100 grams and then scaled to your specific amount.
⚠️ Important Note: Nutritional values are approximations based on standard data. Actual values can vary based on brand, preparation method, ripeness (for fruits), and other factors. Always check package labels for packaged foods and consult a registered dietitian or nutritionist for personalized dietary advice.